In this short but exhaustive article we will try to better understand what, how much and when to eat to optimally support the study activity. Given the period of the year, which sees thousands of students engaged in the "grand finale" of the middle school higher, we will discuss more precisely the ideal diet of the maturing.
in addition "but food and drinks, as well as supplements," do not work miracles "
What we must not forget, however, is that under normal conditions the brain runs on glucose. The central nervous system (CNS, consisting of the brain and spinal cord) is in fact:
- Free from insulin action
- Unable to oxidize fatty acids
- Relatively able to use ketone bodies
- Totally glucose dependent.
What does it mean? Simple. First of all, nerve cells do not have GLUT receptors and therefore do not need insulin delivery to capture glucose from the blood. This is good, because even in conditions of impaired hormone production or poor receptor sensitivity (see insulin resistance and diabetes mellitus), assuming a normal blood sugar level, the brain can function normally.
In the second instance, however, it must be remembered that glucose, in addition to being the main fuel, is essential for the brain and with a very modest margin of tolerance. Unlike muscles, for example, nerve tissue cannot derive energy from fat. Obviously then, it does not have the possibility of performing neoglucogenesis, which the liver complies with for the whole organism. So, if for various reasons the glycaemia were to undergo a significant modification, the brain would pay the costs. Fortunately, the healthy organism is endowed with of an extremely sensitive modulation, which engages various hormones, and is able to constantly maintain normal blood glucose levels.
However, many do not know that, in addition to hypoglycemia (low blood sugar), hyperglycemia also has deleterious effects on the functioning of the CNS. In addition, they can significantly impair the effectiveness and efficiency of the brain:
- Acid ketosis, due to the excess of ketone bodies in the blood which, in healthy people, increase mainly due to inappropriate eating habits (see out of control ketogenic diet). In fact, up to a certain limit, these do not seem to compromise any nervous process and indeed they constitute a secondary substrate but, once a certain threshold is exceeded, they tend to create many uncomfortable symptoms.
- Hydro-saline imbalance, due to the lack of water and minerals, in particular magnesium and potassium
- Hypovitaminosis, especially of the water-soluble vitamins of the B complex, water-soluble molecules which, having a mainly coenzymatic function, intervene in an innumerable series of cellular processes - it is therefore logical that a deficiency also negatively affects brain function.
- Proteins, to the extent of about 1.5 g / kg of physiological weight (ie normal), better if 1/3 of which are of high biological value, or from animal sources (eggs, meat, fish, milk and derivatives)
- Lipids, in 30% of total calories. The essential ones, omega 3 and omega 6, must have a total importance of about 2.5% (omega-3 0.5% and omega-6 2.0%). The saturated and hydrogenated ones should not exceed 1/3 of the totals. Those in trans conformation should be avoided as much as possible. It should be borne in mind that, with a reasonable use of seasoning oil, it is already possible to reach about half of the fat requirement
- Carbohydrates, which represent all the remaining energy (on average 55%). Most of it is of the insoluble, complex type, ie made up of the starch contained in cereals, legumes, potatoes and derivatives. Those soluble, that is provided by all sweet foods, should not exceed 10-18% (depending on whether or not those of vegetables, fruit and milk are included)
- Amino acids: the 8-9 essential amino acids are essential for the protein synthesis of enzymes, neurotransmitters, receptors, etc., necessary for the proper functioning of all cellular metabolisms
- Fatty acids: especially the biologically active ones, therefore eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are involved in nervous function. This does not mean that by increasing them you can gain an advantage, but it cannot be ruled out that a deficiency can instead be problematic. Especially sea fish, such as blue fish or fish that live in cold seas, are rich in EPA and DHA, but also krill and algae
- Vitamins: they are all very important, but as we have said, the water-soluble coenzyme factors of group B play a decisive role. They are contained in plant and animal foods, which is why the only way to guarantee their complete pool is to follow a varied diet.
- Minerals: also in this case, no one is to be excluded. Magnesium and potassium, together with water, ensure adequate homeostasis of body fluids. Then, various minerals are involved in nervous cell processes, as well as iron, calcium and zinc, but their presence is usually regulated by regulatory mechanisms which do not undergo alterations in the short term. It means that any deficiency in the diet would have evident repercussions only in the case of severe and protracted malnutrition. To take them all, the principle of a varied diet applies
- Water: overall, in the absence of sweating, it should be taken in quantities of 1 ml / kcal taken with the diet (in a 2000 kcal diet, for example, about 2 liters of water per day are needed). Remember that water is also included in food, which is why the one to drink should correspond to the remaining fraction
- Fibers, to ensure "adequate intestinal function. The intestine, let's not forget, has a profound affinity with the same neurotransmitters in the nervous system." A stressful condition can therefore modify its peristalsis and create constipation or diarrhea. A good intake of soluble fiber (more present in fruit and vegetables) can improve both one and the other situation
- Non-vitamin or mineral antioxidants: for example, plant polyphenols, which protect against oxidative stress and some of which favor capillary elasticity. They do not significantly affect the ability to study, but a total lack in the diet can only be a negative factor for the nutritional balance
- Cholesterol: without going too far into the merits, since it is not relevant to the topic of the article, we suggest not to exceed 300 mg / day of dietary cholesterol.
