Retaining a steady flow of facts in your brain requires a steady flow of nutrients. In addition to getting plenty of rest and organizing your time during finals, be sure to eat right.

For best results, separate studying from eating. Step away from you books for the time it takes to relax and enjoy your meal or snack. You’ll return with a clearer mind, increased ability to concentrate, and improved digestion.

Eat the right amount of food, too. At 100% full you’ve eaten too much and will want to sleep, but at 85% full you’ll feel energized and ready to retain what you study.

Smart Snacks

These snacks combine protein with complex carbohydrate sources for sustained energy levels:

• Pita with hummus, carrots, & bell peppers
• Skim, soy, or pea-protein milk with a banana
• Popcorn with string cheese
• Oatmeal topped with fruit and nuts
• Whole wheat toast topped with peanut or sunflower butter
• Apple slices with peanut or sunflower butter

Little Known Studying Facts

• Even the slightest bit of dehydration can impair your ability to concentrate and remember, so drink plenty of fluids like water!
• Sleeping less than 6 hours per night can impair the way your brain functions.
• Skipping meals inhibits the brain’s full potential to think. Our brain’s preferred fuel source is carbohydrates, and the brain needs glucose to run efficiently. Skipping meals or eating late at night may even make our mood more vulnerable. Instead, aim to eat every 3-5 hours, depending on your schedule and appetite.
• Sugary foods and refined grains like candy, sweetened coffee drinks, and low-fiber bars/crackers can cause surges in blood glucose, followed by a crash in energy. Adding protein and fiber to your meal slows down the delivery of glucose, not only sustaining blood glucose levels, but delivering a more consistent energy supply.
• Too much caffeine can make you fidgety and anxious. Even a small amount (40 mg) is enough to make some people’s hands shake. Adults should not consume more than 400 mg of caffeine per day. Energy drinks contain 100-200 mg of caffeine, some pre-workout supplements contain up to 500 mg of caffeine, and an 8 oz cup of coffee contains 95 mg of caffeine.
• Physical activity stimulates your brain and body, helping you stay alert. Take a walk, run the stairs, or do jumping jacks every 45 minutes when studying. It’s much more effective for staying alert than relying on caffeine alone.