Issue date: 9/22/08 Section: Money/Health

Media Credit: Kim Acheson

Media Credit: Kim Acheson

Ever felt distressed, in a haze, confused, tired or disoriented in the middle of class? How about during finals week? For some students this is a common issue that often interferes with learning and making school an enjoyable time.

If you could alter your lifestyle ever so slightly to make this problem a thing of the past, would you? Here is a little guide to help students understand the importance of "brain foods" and healthy living in reference to their education and enjoying life in general.


Foods for thought

Fish, like salmon and tuna, are understood to be a healthy food, but what do they contain that could be good for the mind?

"Fish contain anti-oxidants and omega-3 fatty acids," said registered dietitian Susan Kasik-Miller, a clinical dietitian at Sacred Heart Hospital. Senior lecturer Susan Krueger of the biology department said fats found in salmon are even part of brain cell structure.

Cranberries and blueberries can also be a good source of brain-healthy nutrients.

"Primarily what these foods do is to provide you with higher levels of

anti-oxidants," Kasik-Miller said.

"Chocolate also contains anti-oxidants and omega-3s in smaller amounts," she added.

Caffeine and sugar; they can't be good for you … or can they?

"Caffeine in coffee is not actually the terrible food we always thought it had been," Kasik-Miller said. "The downside of that is if you drink too much you can get jittery and lose concentration because you're over stimulated."

Krueger said caffeine can almost immediately increase a person's short-term memory.

"One problem with that is any positives could be offset if it interferes with sleep." In some studies, Krueger said, three cups of coffee daily increased verbal memory in women compared to those who only had one cup.

"Your brain primarily feeds off of sugar so a little bit of sugar actually will help keep brain function going," Kasik-Miller said. "If you eat a whole lot of sugar it can make your serotonin levels go up and make you tired."


How they work

So anti-oxidants and omega-3 fatty acids are good for brain function, but how do they work?

"Anti-oxidants get the free radicals out of your blood so they don't do any damage," Kasik-Miller said. "They help protect your brain."

Labels with "Omega-3 fatty acids" are found in a great deal of health food stores these days, but what makes them so good for you?

"Omega-3 fatty acids help keep our blood from getting sticky," Kasik-Miller said. "You'll have good blood going to your brain and without that good blood it's harder to have good memory."

Kasik-Miller also mentioned that any observations of improvement from these kinds of foods can only be noticed in the long term.


Lifestyle

"Healthy nourishment is vital for a positive mood, memory and overall health," said registered nurse Mary K. Farrell of Student Health Services. "I promote grazing other than long periods between meals."

Farrell mentioned a variety in fruits and vegetables, whole grains, proteins found in legumes and lean meats for a healthy diet.

"Exercise is absolutely necessary," Farrell said. "An hour of aerobic exercise a day just keeps the brain stimulated."

Lastly, Farrell said that good sleep hygiene is essential, though not very common in college students.

"Some students still need eight to 12 hours of sleep," Kasik-Miller said. "Technically at that age you can still be developing."

Sophomore Jack Butler said that he usually gets about five to seven hours of sleep every night including the regular school year and finals week.

"I know I should be getting more," Butler said about this typical college malady.

There are also a few things very common to college students that can interfere with good brain function. Firstly is the over consumption of alcohol.

"Sometimes I find students in my class hungover or still metabolizing alcohol from the night before," Krueger said.

She mentioned that not only will the effects of alcohol interfere with learning but late night partying can be a main cause of sleep deprivation. Chronic alcoholism is another thing to be concerned about since it can cause brain and liver damage.

Stress is an emotion we all face, but "excessive chronic stress" may cause limited brain function according to Krueger.

"Those suffering from extreme stress have more cortisone in their blood and that seems to have a negative effect on the hippocampus which deals with memory."

Alcohol, high levels of stress and even depression are all problems that may cause limited concentration and memory so it is important that students stay mindful, Krueger said.


Breakfast

Though it seems like we've had this idea pounded into heads since elementary school, breakfast is still vital for healthy living.

"Most students don't eat breakfast," Kreger said. She suggested a whole wheat bagel, a glass of skim milk, a fruit or vegetable and a lean protein source for an early morning meal.

"Your brain cells need glucose for an energy source," Krueger said. "Low blood sugar interferes with your ability to learn."


Myths

Most of us would like to know a special ingredient to make us smarter human beings, but no such product exists.

"You can go on the Internet and find all kinds of magic potions that you can pay for," Kasik-Miller said. However, none of these do much.

"I don't think there are any magic foods," Krueger said.

Ginkgo Biloba, which is believed to increase memory, has so far come up inconclusive in studies according to a study Krueger mentioned.

"Special memory vitamins might have an effect, but only if the person is nutritionally deprived," she said.


Where to eat

The cafeterias on campus offer a wide variety of healthy foods, including an open salad bar available at every meal time. Butler said he preferred to eat at the Sub Connection if he was on the run and usually avoided Taco Bell on upper campus if he could.

Sophomore Anna Moritz is a frequenter of the Farmers Market in front of Hibbard.

"I usually buy homemade organic hummus there," she said. Otherwise she eats salads in the cafeteria or subs in Davies Center.


So perhaps there is not a miracle out there that will increase brain power or memory, but small changes made to various parts of a student's lifestyle might make living through a tough semester easier. A student who remembers breakfast, a balanced diet including anti-oxidants and omega-3 fatty acids, exercise and good sleep hygiene is on their way to being successful both physically and mentally. Moritz said that she considers herself a good student.

"I'm much better at managing my time this year than last year," she said. "I think my healthy eating helps that."

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