The role of nutrition in your grade report
By Alice Roach

As a student, you may be juggling numerous responsibilities and carefully fitting everything into your trusty planner. However, you still may be forgetting to take time for a few of the vital academic and mood deciding factors.

Ann Cohen, associate state nutrition specialist, believes students who eat healthy will be providing their brains with more fuel to utilize. According to CNN, 30 percent of the body’s consumed calories are used by the brain; however, the brain only makes up two percent of a human’s body weight. The brain mainly uses glucose derived from carbohydrates as an energy source. For students to perform to their maximum, the energy carbohydrates provide is essential.

Foods and their nutrients greatly influence the composition of the brain and how it functions. Fats are important for brain development, while they also form protective coverings for nerve cells. Some amino acids, the building blocks of proteins, can be converted into neurotransmitters which transmit nerve impulses. The B vitamins also play an important role as they synthesize neurotransmitters.
Terry Wilson, health educator at the MU Student Health Center, wants students to know that nutrition does play a role in their overall ability to function successfully. She emphasizes the importance of eating foods that are dense in nutrients.

“Good nutrition in general is what the body needs to function,” Wilson said. “Think about balance, variety and moderation.”

Cohen identifies four key food areas that are crucial in managing a diet full of “brain food.” These areas are:
• Fish
• Nuts
• Dark chocolate
• Grains: breads, cereals and whole grains

Fish are packed with fatty acids that protect neurotransmitters. Some omega-3 fatty acids found in fish are thought to enhance mood. Since fish strengthen connections between neurotransmitters, according to Psychology Today, fish positively affect memory and learning. Nuts are also a good source of fat, and they provide healthy monounsaturated fat. The best nut sources are walnuts and almonds. Cohen said dark chocolate eaten in moderation is rich in antioxidants, can enhance mood and is a healthful caffeine source. Grains are obviously good for the brain as breads, cereals and whole grains are excellent carbohydrate sources that provide great energy.

Eating once you wake up and breaking your fast is a good approach to beginning the day on a positive note. A restful night’s sleep uses energy that one consumed during the previous day and leaves little or no energy to be used on the following day. Accordng to Cohen, students who eat breakfast, especially on test days, would see positive results.

“They would have fuel the brain needs to think through the test,” Cohen said. “The worst thing to do is to get up too late and not eat breakfast before the test.”

Cohen identifies four strategies for students to maximize their brain’s performance.
“Eat from all food groups and get the recommended amounts; get enough sleep; exercise regularly; and use your brain,” Cohen said.

Cohen emphasizes that only focusing on nutrition will generally not reap positive results. Instead, students should remember the importance of rest too.

“Get enough foods with energy, but despite putting fuel in the brain, it is not used if not well-rested,” Cohen said.

Devin Lammy, graduate student and certified health education specialist, could not agree more. According to Lammy, a 2001 Kelly and Clanton research study shows that college students who get less than six hours of sleep every night have an average 2.75 GPA, while students who get nine or more hours of sleep every night earn an average 3.24 GPA.

In a National College Health Assessment study of MU college students, only 7.5 percent of Mizzou students woke up rested six out of seven days a week. Nationally, 14.3 percent of college students woke up feeling rested for six out of seven days a week. According to Lammy, following a couple of sleep tips will help students feel more rested and perform to their true abilities.

“Get up at the same time everyday, weekends too,” Lammy said. “They (students) would be better to not sleep in and just get up. And instead of trying to catch up on sleep in one day, do it one day at a time.”

Wilson also suggests that students should take breaks in order to give their brains time to rest.
“Your brain does better if you don’t study more than one hour at a time,” Wilson said. “Take 15 to 20 minute breaks every hour.”

Wilson identifies adequate sleep and proper nutrition as well as elements like time management, stress management and planning ahead as the best tactics of achieving academically.

“If they (students) study properly and have all these pieces in place, their grades can be better,” Wilson said.

> Back to Corner Post Home