Study stress is nothing new and particularly to parents who have seen their kids suffer under assignment deadlines as well as exam study. Now you are almost at the end of that long road. Is there something more you can do to support your child and, for that matter yourself? Here’s how to help with focus and performance...

 

Nutrition for Brain Power

Here are some foods that help focus, memory and kidney function. This keeps energy up and won't overload the body with food that is hard to digest and difficult to eliminate – causing a feeling of sluggishness.Include:

• Fresh raw fruits and vegetables – perhaps this is obvious, but they are full of great nutrients including antioxidants and are easy to digest and eliminate; they also contain nutrients to boost immunity, especially important now. How about giving them a freshly cut up bowl of crudités (fresh vegetables like carrots, celery, capsicum) and maybe a dip like humus or guacamole to snack on whilst they are studying?
• Green Tea – as it is full of antioxidants.
• Fish – fresh or tinned like Salmon or Sardines for it’s Omega-3 content, which is vital for the brain and helps both memory recall and concentration.
• Water – Mineral, spring or filtered water – it’s easy to get dehydrated when you are sitting studying. Try mixing fruit juice with water for improved water uptake.

Avoid:

• Too many Processed Foods – sweet cakes and biscuits, white bread. Their sugar content will give you a quick burst of energy but may leave you feeling tired and sluggish.
• Caffeine – it stimulates your adrenals glands and helps with an energy and concentration boost but too much can exhaust your adrenals and can cause difficulty sleeping if you drink it late in the day.
• Tap Water – it contains many harmful chemicals, which can, at the very least be dehydrating.

2. Natural Health Supplements for an Extra Boost

• Fish Oil – for it’s Omega-3 brain power content
• Lecithin Capsules - Lecithin is an important precursor to the main neurotransmitter, acetylcholine, which plays an important role in memory. When taken with Fish Oil it helps their absorption.
• B Vitamins – essential for brain function.
• Glutamine - an important fuel for the brain together with glucose. It is helpful for concentration and alertness as well as memory.
• Multi-minerals – small amounts of trace elements and well as plenty of a broad spectrum of minerals are vital for many different aspects of your health. Stress puts extra pressure on their use with the result that you begin to experience lowered immunity and symptoms such as headaches and cramps.

3. Herbs

• Gingko - improves brain function through increased blood flow.
• Brahmi - a brain tonic which is good for learning and memory.
• Rosemary Essential Oil – enhances memory and concentration when vapourised in your study area. Combine with Peppermint and Lemon Essential Oils for even greater freshness and focus. You can also make a massage blend with these essential oils in a base oil like Jojoba – rub a little into hair and face, neck and shoulders for a great ‘brain-lift’

4. Get a Good Night’s Sleep

• Go to bed early - between 11pm and 1am your body does most of it’s recharging and detoxifying. Being awake at this time inhibits those actions and leaves you feeling lethargic the next day.
• Sleep in a dark room - light can disrupt your pineal gland function and it’s production of melatonin and seratonin.
• Sleep in a cool room – preferably les than 20c (68f)– your body’s temperature drops during sleep and so keeping your room cool will help this natural cycle.
• Stop working at least one hour before bed – thus giving your mind time to relax and wind down.
• Don’t watch TV just before bed – it’s too stimulating for your brain.
• Drink Herbal Tea such as Chamomile or Valerian – an hour before you go to bed.
• Have a hot bath or shower – relaxing, easing tight muscles – you can use some essential oils such as Lavender or Geranium in your bath or after-bath body oil to further enhance relaxation.
• Listen to relaxation or meditation CD’s – to help calm the mind enough to drift gently into peaceful refreshing sleep.

Get the Best Advice

Our fully qualified Naturopaths in the Mr Vitamins Store are here specifically to answer your questions and can recommend specific supplements for your child’s particular needs, so please don’t hesitate to come in and ask for advice.