I’ve done some research on simple things to eat which will keep your energy high for socials and will help you maintain focus in your lectures, so you can do everything and more this university year and still have energy to spare!
I turned to Jamie Oliver for guidance on the best brain foods. He is an incredible chef but has also done some amazing work recently on healthy eating and making balanced meals for less money!
... our brains use 20% of our energy, so it is incredibly important to fuel oursevles properly.
Jamie notes that our brains use 20% of all our energy, so it is incredibly important to fuel ourselves properly. He advises that the best way to keep energy levels high is by staying hydrated and eating a range of foods from all food groups throughout the day. This includes eating a variety of fruit and veg, meat, fish, nuts, seeds and dairy products.
Protein plays a crucial role in maintaining focus and energy levels as it provides iron- which aids the delivery of oxygen to brain cells. Without enough iron, we can become fatigued, impacting our concentration and brain functioning.
After studying the advice from Jamie Oliver, I decided to look a bit closer to home. I turned to my friend, Liv Tolmie-Thomson. She is a third year Sport and Exercise Science student. She studied nutrition in one of her second-year modules and provided some insightful advice on maintaining energy and looking after your long-term health!
Her main piece of advice is “not skipping meals, breakfast especially”. This ensures that you aren’t running on an empty stomach by 3pm, which is often when you hit a slump- I find so anyway! Liv's next bit of guidance, which I think is a real gamechanger, is to “pair carbs with some protein”. This could be eggs or yoghurt or beans as opposed to merely cereal or toast on its own. Liv emphasised that this easy trick is what keeps you “fuller for longer and stops the sugar crash”. Liv’s advice really demonstrates that your diet does not have to dramatically change to increase energy and focus. Small changes can create big effects!
the "best approach is just keeping it balanced".
In terms of long-term health, Liv’s overall message of simple yet effective truly shone through. Liv demonstrated to me how we should be having everything in moderation and how the “best approach is just keeping it balanced”. I find that we can get so caught up through what we see on social media. We feel the need to buy certain supplements and spend the extra pennies on something we deem as better, less processed or overall healthier, but the real trick for long-term health is moderation. There is “no need to overcomplicate it or spend loads of money”, if you prioritise 3 meals a day and getting your 5 a day within this.
I think we can all carry this advice into the upcoming year. Having a diet which maximises focus, energy and long-term health does not have to be expensive or difficult as we think it is. Eating a variety of foods regularly and sticking to the basics is all we truly need.