10 ways to boost your brain

It’s countdown to clever-time. The annual dose of pain known as exams is almost here for those taking GCSEs, A levels and university finals. As well as the straight bum-on-seat stuff called revising, there are other ways that young swotters can ensure that they have the edge. Here’s 10 ways to give your brain the maximum gain.

1. Get sweaty. One of the best ways to revise effectively is to run away from your desk. Working up a sweat keeps your brain, as well as your body, in shape. Our grey matter needs a lot of oxygen to keep it working to its optimum level. Physical exercise such as walking and jogging improves oxygen circulation to the brain.

2. Feed your brain. Omega-3 fatty acids, found in oily fish such as sardines and tuna and available as supplements, are thought to improve cognitive abilities and mood. Their effect on children has been investigated. A study at St George’s hospital in London found that overweight children who took omega-3 and 6 supplements had improvement in concentration and reading ability.

3. Rock on. Listening to a good tune can boost your learning and concentration. A study in the journal Consciousness and Cognition last year found that both classical and rock music improved memory and concentration. The scientists think that it’s all down to your favourite music; so rock fans will find that a dose of Metallica may boost their brain power.

4. Take a break. You should pace your revision. According to a Cardiff University report, studying for more than 40 minutes at a time is counterproductive. The authors say: “The number of facts that can be retained drops dramatically after 40 minutes. After 40 minutes, take a 20 minute break. You will then be in good shape to work for another 40 minutes.”

5. Relax your body. According to Cornell University, practicing this simple “awareness” technique can reduce tension in exams, allowing our mind to work better. Sit comfortably and close your eyes. Focus on the muscles in your feet that they can relax. Move up to your ankles and repeat the procedure. Next go to your calves and thighs and buttocks, telling each group of muscles to relax. Do the same for your lower back, diaphragm, chest, upper back, neck, shoulders, jaw, face, upper arms, lower arms, fingers and scalp.

6. Sleep on it. Not only is getting enough sleep important but it’s also useful to take in information before you nod off. Studies report that sleep-deprivation kills creative and decision-making skills, so aim for seven to eight hours a night to maximise brain performance. Investigators at the University of London found that learning something before you nod off cements it in the brain. A short day time nap can also keep your brain sharp. A 2002 study at Harvard University found that a “power nap” of 30 minutes to an hour maintains the brain’s performance and prevents information overload.

7. Learn a skill. A Canadian study last year fro McMaster University in Ontario found that four to six-year olds who had had music lessons performed better in IQ test. The scientists think that learning music has an effect on how the brain gets wired for general cognitive functions.

8. Chew gum. Chewing gum seems to improve people’s memory and ease exam stress, say researchers at Reading University. The study based on 75 people found that those who chewed gum performed better on memory tests than those who did not. Another study, at Texas University, shows that the marks of students allowed to chew gum were on average three percentage points higher compared with those who did not. Some studies suggest that chewing gum can increase blood flow to the brain by 25 per cent.

9. Drink water. Our brains are 80 per cent water, so dehydration is bad news for your brain. A recent study at the University of Sheffield suggests that our brains physically shrink when we become dehydrated. The British Dietetic Association recommends drinking between 1.5l and 2.5l (2½ to 4½ pints) of fluids a day.

10. Don’t see red. Colour affects psychological functioning according to research at the University of Rochester. According to the researchers seeing the colour red can impair exam performance. Red is associated with the danger of failure in achievement contexts and evokes avoidance motivation, they say. The results show that colour can act as a subtle environmental cue that has important influences on behaviour.

Finally, a tip for older brains:

11. Cut down on booze. If you want your brain to perform at its peak, cut down on the sauce. Its impact on the brain lasts long after a hangover has passed. Drinking affects the hippocampus, the area of the brain vital for learning and me.

For more information visit askten.co.uk, email mail@askten.co.uk or call +44 333 666 1010. For an interview with William Montgomery please contact Melissa Neill at HYPR on +44 845 347 0027 or email her at melissa@hy-pr.co.uk.