Do you feel your brain getting tired while studying? Do you get hungry while studying at night? Do you feel your brain growing as you feed it information? This is because learning is a form of exercise. Learning is to your brain what squatting is to your legs and bench pressing is to your arms.
Proper nutrition for the brain is often overlooked, as using the brain is not necessarily deemed a workout. However, with the amount of energy your brain requires to tackle the workload at Fordham, it is imperative to start treating studying like a physical exercise.
Your brain exhibits many of the behaviors of a muscle. Although not officially considered a muscle of the body, it is important to treat your brain as if it were one, especially if you want it to exhibit the same productivity as a muscle.
When learning, your brain is stretching and growing neurons to preserve that information for future use.
Repetition for your brain is similar to crunches at the gym. Flashcard sets, for example, create mental stimulation. This is due to the brain’s neuroplasticity. When learning, your brain is stretching and growing neurons to preserve that information for future use.
Sarah Kahl, Fordham College at Lincoln Center (FCLC) ’29, says she can feel her brain exerting itself while studying.
“Sometimes I feel like (studying) is more tiring than physical exercise,” she said.
Protein is essential for fueling the brain, especially when studying.
Just like exercise, your brain burns calories while you study. The brain requires metabolic activity to perform its functional processes properly. Studying requires an increased transmission of neurotransmitters, which intensifies metabolic activity; calories and oxygen rates are increased throughout the body, yielding similar results to those you experience when you exercise.
Due to the effects of metabolic activity in your brain, proper nutrition is crucial. Protein and hydration support your body for long runs and gym sessions. These same nutritional supplements are needed after a long study session.
Protein is essential for fueling the brain, especially when studying. The neurotransmitters are built from amino acids, which are produced by breaking down proteins. When properly fueling your body with protein, the activity of neurotransmitters is enhanced.
Valery Coronel, FCLC ’29, sees a direct correlation between eating healthily and academic performance.
“When I eat things that are heavily processed or have more carbohydrates and less protein, I feel foggier, and when I eat fish or protein, before tests especially, I feel like my brain is clearer,” Coronel said.
There are many on-campus dining options that allow students to fuel their bodies and brains appropriately.
At Fordham Lincoln Center, one option is Saxbys, the student-run café in the 140 West 62nd Street Building. They offer specific menu items that can increase protein consumption. Saxbys’ Fit Frolattes offer 22 grams of plant-based protein. They come in two flavors: matcha and cold brew. The Cold Brew Fit Frolatte, along with its protein, can also provide you with caffeine to help boost your energy levels.
Protein consumption is also associated with serotonin levels, a neurotransmitter that impacts mood, sleep and appetite. Increased levels of serotonin can further enhance your attitude and keep you motivated while studying.
Other eateries on campus also offer highly nutritious options. Each dining hall posts the nutritional information of the food it serves, ensuring that you can make healthy choices when you eat.
For the average person, that is about four Owalas, five Hydroflasks or three Stanleys of water.
Freshens at Ram Café offers a variety of high-protein options. The Protein Power Grain Bowl offers 38 grams of protein. Its ingredients, according to the Ram Café menu, include “chicken, black beans, egg, bacon, cheddar jack, lettuce, buffalo, ranch dressing, brown rice and quinoa blend.”
Proper hydration is also crucial for fueling the brain when processing new information. Studies have linked increased hydration to better memory and attention. Water is also important for studying, as it can serve as a healthier alternative to malnutritious, sugary energy drinks.
Although the rush of caffeine may feel good in the moment, water is a better choice to pair with studying, as it is better for sustained focus and optimal cognitive performance. Caffeine can only last you so long before you experience a crash, whereas water will keep your mind fresh throughout the day.
It is recommended that college-aged students drink 72 to 104 ounces of water per day, depending on their weight and sex. For the average person, that is about four Owalas, five Hydroflasks or three Stanleys of water.
Coronel said that she fills her water bottle “four or five” times a day, and that she notices hydration “100% helps when (she) studies.” Filtered water fountains are located on each floor of the Leon Lowenstein Center, as well as many of the study lounges. It is easy to remain hydrated while on campus.
Overall, Fordham offers you plenty of options to ensure you are properly fueling your brain during your studies. With an intense workload in college, it is essential that you optimize your brain’s performance. If you want your brain to run the marathon of cramming for final exams, treat it right!
