Mind and Body Wellness: How Exercise and Nutrition Impact Academic Performance
The interconnection between mind and body has been remarked upon for thousands of years. But today, modern science is revealing quite how powerful that connection is. And, what’s more, how we can use that knowledge to quickly maximize our academic performance with some relatively simple changes?
From Plato to today
The link between body and mind occupied even ancient philosophers. Plato, in his Dialogues, highlighted the need for a balance, where both mind and body were exercised to create harmony. And while modern college comedies might not immediately make you think of lofty Platonic ideals, the stereotypes of jocks and nerds are basically what results when that Platonic harmony is missing.
For a long time, science recognized the correlation. People who were academically successful were typically healthier than average. But the reasons were not clear, it could, for example, have simply been that good results led to better pay, meaning a better diet and more leisure time for exercise.
However, as science has advanced, it’s become clear that diet and exercise have a direct impact on academic performance. And that impact can be almost immediate.
Think in the short term
Just like education, people often talk as if you should only think about the long-term benefits of diet and education. But when it comes to mind and body, it’s often the short-term changes that can bring results.
An example that everyone will recognize is hunger. And if you are hungry, it’s harder to concentrate, making learning harder. But it’s not just because a grumbling tummy is distracting you.
When you are hungry, several processes occur in your body. The main trigger is that your blood sugar levels — basically the fuel in your body — have dropped. This, however, sets off other changes. Because the animal part of your brain hasn’t learned about fridges or stores, it will increase the levels of cortisol, the stress hormone, and adrenaline, in your system to prepare your body to locate and obtain food. And, because getting food is a physical activity, it gives the brain a lower priority for energy.
If you’ve ever heard the slang word ‘hangry’, meaning hungry and angry, you’ll know exactly how this affects you. Your hunger has moved you into a low-level fight or flight response, ready to get food, and you become more irritable as a result.
Make smart diet choices
Personal trainers will often use the mantra that ‘you can’t out-exercise a bad diet.’ The reasoning is that it doesn’t matter how much you train if you gorge on junk food afterwards, and it’s important to consider your diet as the foundation of your wellness.
This does not mean that you have to ditch your favorites or live a tasteless life, but instead eat mindfully. Allow yourself treats, but don’t make them the default, and think as much about when you eat as what you eat.
Regular meals help your body adapt, so it regulates your body chemistry accordingly. And pay attention to your circadian rhythms. These aren’t just what makes us night owls or larks, but affect our digestion too. Because you don’t digest food, particularly carbohydrates, as well overnight as we do during the day, a heavy dinner can leave you feeling sluggish the next day, even after a good night’s sleep.
Experiment by noting what you eat and how you feel in the hours afterwards. You might be surprised by the patterns you spot, and how you can use what you learn to improve how you feel and how well you perform.
And don’t forget the exercise
Although diet might be critical, ensuring you are physically fit will maximize the benefits. You don’t need to be a gym-bunny, most countries recommend at least two-and-a-half hours of moderate exercise a week. This can be quite gentle, just doing something that gets your heart pumping a little faster, you don’t even need to get out of breath or break a sweat.
But even if you don’t manage that long, something is better than nothing, and looking for easy changes is a good way to start. Consider walking or cycling rather than driving, for example, it’s better for you and the environment. Or take the stairs rather than an elevator. Making those small, daily choices, soon add up. And people are often surprised when they find those small choices somehow lead them to running 10k races!
Exercise has a powerful effect on your brain. Even mild exercise promotes that production of endorphins, which help mental wellbeing. Indeed, doctors often recommend exercise to combat issues like depression and anxiety. It helps promote good sleep, which has a significant impact on your brain. And it makes your body generally more efficient, helping it not just keep your physical body going, but ensuring that your heart can pump all those nutrients and energy that your brain needs.
Enjoy the long-term benefits
Focusing on the short term makes it easier to make a change, seeing a reward quickly is a powerful way to promote a good habit. So, make sure you recognize the effects of a healthy food choice, the feelings of accomplishment after exercise, or even the great feeling of a good night’s sleep. Doing that regularly will help you develop a habit.
However, don’t forget to check in on the longer-term changes as well. The cumulative effect of those small changes can quickly add up. Whether it’s that you lose weight, feel fitter, or just that test was a little easier than it used to be, make a note of it and celebrate. Just don’t celebrate with a blow-out meal!
