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How can we improve our memory and concentration?

The next term of study is approaching for the students. Colloquia, credits, exams, and public presentations are unavoidable elements of studying. How to manage stress and optimize learning effectively?
Students tend to look for food products and dietary supplements that contain active ingredients that have biological effects on the human body to improve concentration, increase wakefulness, and avoid sleepiness.

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Adequacy of energy and macronutrient intake

An insufficient intake of carbohydrates and calories in the diet results in a lack of energy for the brain, which needs glucose for proper functioning. However, an excessive intake of carbohydrates in the diet can lead to grogginess and irritability. Hence, it is important to start studying after meals, and not to consume simple sugars such as sweets or sweetened drinks.

Omega-3 fatty acids; the building blocks of the cells

What to eat then? Omega-3 fatty acids are essential for proper neuronal membrane formation. Oily sea fish, flaxseeds, chia seeds, and nuts are the best sources of omega-3 fatty acids.

The importance of hydration

Water keeps the digestive system functioning efficiently. The thirst sensation is triggered by a body water loss of 1%. Deterioration in mental and physical performance may be observed with a body water loss of 2%. Drinking enough water each day is crucial. Age, gender, and activity level can affect a person’s daily water intake needs. These factors can influence the amount of water an individual should consume. Generally, adults should drink around 2 liters of water daily to maintain hydration.

Supplements

Well-balanced diets rich in complex carbohydrates and omega-3 fatty acids can be supplemented with substances with scientifically proven effects. Bioactive substances such as caffeine, taurine, inositol, and guarana are considered to be well-recognized substances regarding their physiological effects on the human body. The steadily increasing popularity of these substances results in the continuous launch of new stimulants. The products derived from traditional medicine, including ginkgo biloba extract or ginseng (Panax ginseng), are exciting.

Students primarily choose coffee, energy drinks, and dietary supplements with caffeine as their main stimulants.

Caffeine

Caffeine is the most common supplement found in products used when studying hard. Caffeine is present in leaves, seeds, and fruits, such as coffee, tea, and cocoa. It works as a nonselective blocker of adenosine receptors (A1, A2) that regulate the release of neurotransmitters, i.e. serotonin, dopamines, gamma-aminobutyric acid, and acetylcholine. Caffeine increases intracellular concentrations of cyclic adenosine monophosphate (cAMP) by inhibiting phosphodiesterase enzymes. This results in the smooth muscle’s relaxation and digestive juices secretion. The stimulating effect of caffeine is also responsible for the increased secretion of adrenaline and noradrenaline, which improves the functioning of the central nervous system, increases concentration, and affects mood positively. However, it has a short-lasting effect, reaching its maximum about an hour after drinking coffee, an energy drink, or a caffeine-containing dietary supplement. Drinking caffeine can increase heart rate and blood pressure in some individuals. Regular caffeine intake leads to the development of tolerance, whereby an escalating dose is required to achieve the same level of physical stimulation. There are many negative aspects of caffeine consumption, they are manifested in the following symptoms: anxiety, restlessness, irritability, muscle tremors, headaches, and cardiac and gastrointestinal disorders.

The memory and gut connection

Studies conducted on animals and humans demonstrate that diet affects brain function and cognitive processes. It has been proven that the bacteria inhabiting the gut play a large role in this correlation. The type of diet affects the gut bacteria composition, which in turn results in changes in the production of neurotransmitters and metabolites, e.g. a diet rich in fiber and probiotics can lead to an increase in bacterial diversity in the gut, with a potential beneficial effect on brain function and cognitive processes such as memory and concentration. Too much-saturated fat and sugar in a diet can lead to changes in the gut microbiota that may be negative in terms of cognitive function. It is important to note that excessive sugar intake can harm the function of the hippocampus, which is a key area of the brain responsible for memory and learning. One of the proposed explanatory mechanisms for the negative effects of a high-sugar diet on hippocampal function is that excessive inflammation may damage the hippocampal area and influence performance-dependent cognitive functions.
A well-fed body should be well-nourished to focus attention and absorb information easily. A well-balanced diet and proper hydration are only part of the solution. Frequent outdoors and physical activity are also important. All these factors stimulate our brain and contribute to significant brain function improvement.

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