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Volume CXXXI, Number 23 |
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Exam period diet
JEFF BENSON, M.D.
Dear Dr. Jeff: Is there any special diet that can help someone with
ADD get through reading period and finals? J.C.
Dear J.C.: There are very definite ways to enhance-or to weaken-brain
function through diet. One researcher, Barry Sears, has written "Food
is a powerful drug. You can use it to help mood and cognitive ability,
or you can unknowingly make things worse."
The two key features of a diet that enhances cognitive function, improves
concentration, and stabilizes moods are high protein content and low carbohydrate
content. Unfortunately, most of us eat exactly the reverse balance of
foods.
Substantial dietary protein intake is essential for the synthesis and
maintenance of all of our own myriad proteins, including neurotransmitters,
hormones, antibodies, and all of the enzymes, which regulate metabolic
and physiologic function. Healthy sources of protein include beans and
legumes, low fat dairy products, fish, and lean cuts of chicken or meat.
Carbohydrates are important dietary sources of energy, but come in many forms. Simple carbs (basically sugars) are readily absorbed and raise your blood sugar rapidly (and perhaps excessively). In response, your pancreas will pour out insulin, rapidly lower your blood sugar and actually bring down your energy level. This kind of blood sugar "boom and bust" cycle can cause fatigue, inattention and mood swings-not exactly what you were hoping for! Complex carbohydrates will serve you much better. Their impact on blood sugar is milder, more gradual and more sustained.
Complex carbs are available in unprocessed fruits, vegetables, and whole
grain products (which are often a good source of protein as well!)
Dietary fats are an excellent source of energy, but try to minimize your
intake of high cholesterol animal fats, saturated fats, and especially
trans (partially hydrogenated) fatty oils. Foods rich in omega-3 fatty
acid are essential for the growth and maintenance of neurons and healthy
nerve synapses and also offer protection against heart disease and certain
kinds of cancer. The best sources of omega-3 fatty acid include fish,
nuts, avocados, and olive, canola or rapeseed oils.
Adequate and consistent water intake is essential for all parts of our
bodies, including our brains. Eight 8-ounce glasses of water per day are
needed to maintain adequate blood flow through our brains and sustain
higher neuronal function. Consumption of dehydrating agents like caffeine
and alcohol should be minimized and water losses adequately replaced.
A few last pointers: try to eat three meals per day plus a few snacks
in between. If you eat plenty of protein and complex carbohydrates, you'll
be able to keep your energy level higher and more stable, and you'll be
able to concentrate better and longer. Take regular breaks, and try to
get enough sleep.
Eat well, and study well, and don't sweat the grades!
Jeff Benson, M.D.
Dudley Coe Health Center