How to prepare well for exams ?
Memory and concentration
The countdown begins now!
1st step: Prepare the ground
In less than a month, the first end-of-year exams will take place! Like an athlete preparing for a marathon, « spike » your brain to strengthen your memory and boost your focus during review time and for D-Day !
If March evokes spring, the return of sunny days, for many it is also synonymous with preparation for exams and therefore stress !
Besides intellectual work, organization and motivation, physical and psychological preparation is essential. So approach the exams like a real marathon. Wouldn't it occur to you to embark on such a race without training and changing your lifestyle? Preparing your brain requires the same discipline.
So, to avoid stress and panic in a few weeks, get into the starting blocks now !
1. Fatty acids to « oil » the brain and boost memory
Omega-3s are essential for the proper functioning of your neurons. Did you know that a simple supplementation with omega-3, for 1 month, increases the capacities of concentration and memorization? Favour DHA for its proven virtues on cognitive functions.
2. Vitamins and minerals essential to meet the needs of the brain
Like your body, your brain needs energy to function optimally. In times of intense intellectual stress, a helping hand may be necessary. In addition to vitamins A, C, E, magnesium and zinc, essential for your organism in general, group B vitamins participate in the energy metabolism of the brain and will allow better synthesis of the neurotransmitters used in cognitive functions. Vitamin B1, for example, helps convert nutrients into energy.
Boost your MEMORY and STIMULATE your attention thanks to food supplements and Physionutrition !
Micronutrient deficiencies are common in adolescents and / or young adults, which can cause impaired attention, memory and concentration. Discover some essential micronutrients to stimulate memory and concentration.
- Iron : Adolescents have been shown to be frequently deficient in iron. Lack of iron can lead to impaired neurotransmission and, as a result, decreased cognitive performance. Taking iron helps improve memory, learning and attention tests in adolescents (H. Sachdev et al. 2005). By intervening in the oxygen supply of the brain, iron will thus help to optimize cognitive performance.
- Zinc :In addition to its healing capacities, zinc is involved in the synthesis and metabolism of neurons. It is involved in cognitive development and improves learning and attention skills. A study has established that a zinc deficiency could be the cause of impaired development and function of the brain.
- Vitamin B9 : Also called folic acid or folate, it is a compound synthesized by plants. Like all essential fatty acids, our body does not know how to manufacture it. It is therefore essential to provide it through food or through appropriate supplementation. Vitamin B9 participates in cell growth and contributes to the synthesis of nerve cells. Studies have shown that a folate deficiency causes a decrease in cognitive performance (EM. Ebly et al. 1998).
- Magnésium and vitamin B6 : Magnesium contributes to the balance of neurotransmitters and alleviates states of hyperactivity responsible for loss of attention and concentration disturbances. Vitamin B6 allows better assimilation of neurotransmitters such as serotonin, melatonin, dopamine ... It also prevents abnormalities in cerebral functioning. The magnesium / vitamin B6 synergy has been shown to help improve behavior and concentration disorders.
- Cola extract, rich in caffeine : it helps stimulate the nervous system and, consequently, helps improve cognitive performance. It also helps alleviate mental fatigue.