Study and nutrition: how to improve brain function
Lifelong learning not only provides career benefits but is also the foundation of brain health and a preventive measure against age-related cognitive decline.
Successful learning results in the acquisition of new knowledge or skills that boost confidence and provide a sense of accomplishment. Learning indeed becomes more difficult with age.
But it's important to plan, to make sure you have enough time to continue learning about the subjects, languages, and issues that interest you. This will ensure your optimal mental performance at any age.
A healthy, balanced diet is essential to maximize physical performance. The basic recommendations are well known: less processed foods and added sugars, more vegetables, whole grains, fruits, healthy proteins, etc.
At the same time, food also has a major impact on the ability to learn and memorize new information, such as a foreign language. After all, we are what we eat, and the brain can only function as efficiently as our diet allows it to.
What to eat to optimize mental performance? The key to determining the best diet for learning languages or mastering a skill you're interested in is finding a balance, a rhythm to your food intake, and the foods that work best for you.
If you don't enjoy a diet, it won't last because of low commitment, no matter how healthy it is.
IDENTIFY YOUR FAVORITE FOODS
Create a list of 10 of your favorites. Be honest with yourself. If one of those foods is, for example, pizza, you don't have to avoid it completely. There are many ways to make pizza healthier and tastier: thin whole wheat crust, simple toppings like fresh mozzarella and basil, limiting portion size, etc. If French fries are your favorite dish, it may be time to limit their consumption and enjoy them no more than once every two to three weeks.
WHAT TO EXCLUDE
If you don't like cabbage, for example, don't force yourself to eat it. Find the healthy foods that suit you and don't force yourself to eat the ones you don't like.
Avoid fried foods, sugary desserts, and processed foods. If you can't completely eliminate them, try to eat them as little as possible.
THINK ABOUT YOUR MEAL SCHEDULE.
If you really can't eat in the morning, don't do it. But focus on small changes in your schedule so that you don't consume the bulk of your calories late at night. If this is enough for you, then eat 2-3 meals a day. If you like to snack, spread your calories over 4-5 smaller meals. Keep an eye on your weight. Frequent snacking can contribute to weight gain and hinder success in weight loss efforts.
ADD BRAIN-FRIENDLY FOODS
Once you've identified your preferences and habits, it's time to think about foods that benefit the brain, improve concentration, and minimize blood sugar spikes that can be detrimental to trying to learn new skills or languages.
Find ways to incorporate these foods into your menu:
Eggs. An easy way to get B vitamins, which improve cognitive ability and memory.
Avocados. This fruit is not only tasty but also full of healthy fats that will help you stay full longer and lower your bad cholesterol.
Berries. Blueberries, raspberries, strawberries, and other berries contain powerful antioxidants that reduce inflammation in the body and brain.
Fish. It is one of the best natural sources of omega-3 fatty acids, which are crucial for maintaining brain health. Choose salmon, cod, sardines, trout, etc.
Nuts. One of the best foods available with plenty of memory-boosting vitamin E and healthy fats that keep you full but not heavy.
Dark chocolate. To satisfy your sweet tooth and stay healthy, look for chocolate that contains at least 60-70% cocoa.
Beans. There are more than 70 varieties of this source of protein and fiber. Add beans to salads, stews, rice, etc.
Spinach. It is the best plant source of vitamin K and iron, which are crucial for maintaining energy and normal body function.
Juice. If you need to drink or enjoy fruit juice, give preference to natural juice without added sugars. Limit your intake to 200 ml per day.
Making changes to your diet can be difficult at first. Take a few minutes to create a menu plan for the week. Make sure you stock up on the necessary foods that will allow you to make healthy choices instead of reaching for sweets or pastries when you get hungry.