Dave Shaw: The best way to eat for your brain

It's important to eat wise when training your brain. Photo / Thinkstock

With high school and university exams fast approaching, it’s important not to forget about what keeps your brain firing. Dave Shaw shares his smart eating tips.

Eat a balanced diet

When we're stressed or pushed for time we often reach for convenient (often processed, refined) snacks a little too often. Be prepared and bring your own wholesome meals and snacks with you to the library/park/beach - wherever you choose to hit the books. Eating sensibly will help maintain mood, concentration and energy levels.

Don't diet

Focus on what's important - that's study and exams right now. Trying new diets will create unneeded stress, so please, give yourself a break. Consistency is key. Your eating habits should provide you with peace of mind, not distraction.

Prevent illness

We might take a couple of 'mental health days' during the year to escape the hustle and bustle of everyday life, but getting sick when studying is not ideal. Keep yourself healthy - eat plenty of fruit and vegetables, prioritise food safety and get some much-needed rest. If you feel a cold coming on, consider trying a supplement like Healtheries' Immunity Boost.

Omega-3s

There's a lot of hype surrounding omega-3 fats, but for good reason. Not only are they good for your heart, they can also boost brainpower. It's unlikely you'll notice immediate effects, but you could benefit in the long run by including more omega-3 packed foods in your diet like salmon and other fatty fish, walnuts, flaxseed oil, or a reliable fish oil supplement.

Sleep well

Sleep is just as important as nutrition. When we get adequate rest overnight, we function better and make healthier choices during the day. When we fully recover, our memory improves, we become more efficient and can better handle challenges.

Snack smart

Smart snacking is the secret to topping the class. The challenge is choosing what to munch on. We're prone to reaching for sweet treats to get a sugar-fuelled buzz, but that's not doing health or concentration any favours in the long run. Try to keep blood sugar levels stable and pick wholesome snacks like a handful of nuts, a sandwich filled with meat and vegetables or a banana, berry and oat smoothie.

Exercise

Let off some steam and get your blood pumping with some daily activity. Although time may be limited, getting rid off excess energy is important to manage stress and sleep well at night. Exercise also improves mood and brainpower, so get out in the fresh air each day, even if it's only for a 20-minute power walk.

Drink water

Hydration is vital, but don't rely on soft drinks and juice. Water is gold standard. When we become dehydrated, we tend to feel sluggish and lethargic, so keep your fluids up. Plus, those frequent visits to the bathroom provide valuable mental breaks from your work to keep you motivated on return.

Moderate caffeine

Caffeinated drinks have suddenly swamped the market and claim benefits beyond reality. It is widely known that caffeine can make us feel more alert and improve mood - although this has been debated. For a mental boost we only need about 1mg of caffeine for every 1kg of body weight. Consuming excessive amounts is counter-intuitive and might make you jittery or impair concentration. An instant coffee, which has approximately 60mg of caffeine, could be a good option, depending on your tolerance.

Dave is holding nutrition clinics as part of MajorFit Ltd at Next Generation Health Club in Parnell. Book an appointment here. Contact him via Facebook here.