Mastering your studies with the right nutrition
First of all, a little consolation for you: If you also believe that food should be eaten as quickly as possible or that good taste is the only thing that matters, then you are not alone. According to a recent press release from the Techniker Krankenkasse (technical health insurance company), only one in three students values a healthy diet, while for more than half, taste alone is important (see Techniker Krankenkasse ), and for 7 out of 100 students, the factor "time" is the main criterion. A healthy diet is particularly crucial for students in order to remain receptive and to give it their all even during exam periods. Your brain is a real energy guzzler and needs replenishment around the clock – ideally in the form of fruit, vegetables, and whole-grain products.
7 tips for a healthy diet while studying
1. Avoid the chocolate bar trap
How do you most often overcome the afternoon slump? Sure, by reaching for a chocolate bar, which instantly raises your blood sugar and makes you more productive. The downside to indulging in sweets, however, is that your blood sugar drops rapidly again after a short time, and you experience another craving. If you then reach for something sweet again and again, the chocolate bar trap will snap shut. Nutrition experts recommend replacing chocolate bars with fruit, nuts, or whole-grain bars, which keep you fuller for longer and are also healthy.
2. Breakfast - the most important meal of the day
Let's be honest: Do you have a hearty breakfast every morning, or do you leave the house armed only with a coffee to go? The fact is: Breakfast is and remains the most important meal of the day. After your body has rested overnight, you need new energy so it can perform all the tasks you demand of it. Therefore, take the time to eat breakfast and give your body what it needs: Whole-grain products, fruit and vegetables, omelets, yogurt, or muesli with fresh fruit are all good for you.
3. Trail mix - it's all in the mix
Today, we understand "trail mix" to be a mixture of various untreated nuts and dried fruit, usually in the form of raisins. The mixture has earned its name for a reason, as nuts are ideal energy sources that have a concentration-enhancing effect. The omega-3 fatty acids and carbohydrates they contain provide long-term energy, while the dried fruit, with its natural sugar content, provides an immediate energy boost. Studies have also shown that omega-3 is particularly important for the cognitive development of the brain.
4. Cook yourself instead of fast food
You probably just don't have the time for a healthy diet. Things have to be quick, and that's where frozen pizza, ready meals, and fast-food chains come in handy. It's clear that such a high-fat diet not only affects your figure in the long run, but also your health. It doesn't take long to prepare a healthy and nutrient-rich meal yourself. Whole-grain rice, for example, cooks in no time and can be quickly enhanced with a variety of vegetables. Cooking at home doesn't necessarily have to be expensive either. If you're watching your budget, you can buy frozen vegetables, for example, as they retain all their nutrients and vitamins despite being frozen.
5. Salad bar in the cafeteria
Most cafeterias today offer salads alongside a variety of menus, or even have entire salad bars where you can put together your own salad from healthy ingredients. This way, you not only eat what you particularly enjoy, but you also enjoy a wholesome meal that's light on your stomach and provides your brain with important nutrients. Vegetables as a side dish are also always recommended, as they contain valuable antioxidants that protect you from stress.
6. Caffeine resistance in students
Maybe you're one of those people who drinks a lot of coffee to stay energized until late at night so you can study. Studies have shown that caffeine helps with memorization, but many people don't realize that the body gets used to the caffeine dose, and at some point, one or two cups a day are no longer enough for the coffee to take effect. This means you become caffeine-resistant and have to keep increasing your caffeine intake. You can imagine that this isn't the healthiest alternative, which is why nutrition experts recommend drinking green tea instead of coffee. BRAINEFFECT FOCUS contains vitamin B5 and is an ideal alternative to caffeine, as it counteracts fatigue and boosts your mental power.
7. BRAINEFFECT FOCUS with B5 - especially helpful during your studies
If you want to support your concentration and mental fitness during particularly stressful periods, you can turn to BRAINEFFECT. BRAINEFFECT FOCUS was developed specifically for students and office athletes. With its numerous micronutrients, you'll boost your cognitive performance and reaction speed.
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