Starting the day with a nutritious breakfast is essential for maintaining focus and energy levels throughout the morning. Studies have shown that balanced breakfasts high in protein lead to better concentration. And high carb breakfasts Those who skip breakfast altogether get worse grades- especially in math. And those who have sugary, high-carb breakfasts can find paying attention an uphill battle.

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Omega-3 fatty acids are critical for mental and cognitive health, and they're called essential fatty acids because our bodies can't make them and need to get them from food. However, a specific type of omega 3 called DHA (docosahexaenoic acid) is particularly crucial. It actually makes up a fifth of our entire brain's physical composition.

The availability of DHA is tremendously important for fetal brain development and continues to affect brain health into old age. In fact, this remarkable fatty acid played a major role in the development of our species, helping our human brains evolve in the first place. As a structural component of the brain and retina, DHA intake can make a big difference in day-to-day cognitive function and visual processing.

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Oxidative stress can impair cognitive function and is linked to the development of neurodegenerative diseases. Antioxidants help protect brain cells from damage caused by free radicals, promoting better brain health. But they don't just protect the brain from future damage; antioxidants help the brain work more effectively, improving signalling between nerve cells and essentially helping different parts of the brain communicate with one another.

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Dehydration is one of the best ways to sabotage mental function. Even slight decreases in brain hydration status can negatively impact concentration, short-term memory, and mood, all of which are critical for academic performance. Routine dehydration can cause cognitive decline in the long term and lead to serious brain fog in the short term, making it essential for students to stay well-hydrated throughout the day. And if they're physically active, this is doubly true.

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Blood sugar crashes are a surefire way to devastate concentration, mental energy, and mood, and snacking between meals can prevent them altogether. Just like balancing your meals, snacks should ideally include a mix of carbohydrates, protein, and healthy fats. Keeping a stash of healthy snacks in a backpack or locker can completely change the flow of the day.

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While sugary snacks and drinks might provide a quick energy boost, they are often followed by a rapid drop in blood sugar levels, leading to reduced motivation and brain fog. High added sugar intake is not good for the student brain and has actually been linked to impaired memory formation, depression, and difficulty concentrating. Sugar-sweetened beverages, in particular, have been directly implicated in compromising academic performance. There is even some evidence that fruit juice at breakfast has been linked to worse fluency and reading comprehension.

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