Physiotherapy is a demanding and intellectually stimulating field that requires a great deal of mental focus both when studying and working in clinical settings. As a physiotherapy student, you may often find yourself studying for long hours, memorising complex anatomical structures and analysing the results from scientific papers on numerous interventions. But have you ever wondered if you could optimise your brain’s power to help you perform better in your studies? This blog aims to explore various strategies and techniques that can help physiotherapy students unlock their cognitive potential and boost their academic performance. From enhancing memory and improving concentration to reducing stress and increasing motivation, we’ll delve into some effective ways to optimise your brain power and achieve your academic goals.
Evidence shows that the brain’s power is restricted due to its metabolic requirements, which involve a significant amount of oxygen and glucose, approximately 20% of the body’s total. When the brain is engaged in activities such as thinking, learning, decision-making, and communicating, it reaches a self-limiting energy capacity. As a result, physiotherapy students may wonder what they can do to enhance their brain power. The fundamental rules for optimising brain power are getting sufficient sleep, maintaining a healthy diet, and exercising regularly. By following these guidelines, students can start off on the right path. However, is there anything else they can do to enhance their cognitive abilities?
Get enough sleep
Getting enough sleep is critical to maintaining optimal brain function. During sleep, the brain consolidates memories and processes information acquired during the day, which enables the brain to function at its best. Adequate sleep also helps to regulate mood, reduce stress levels, and improve cognitive function.
To get the most out of your sleep, it is essential to establish a consistent sleep schedule and adhere to it as much as possible. This means going to bed and waking up at the same time each day, including on weekends. This consistent schedule helps to regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
It is also essential to create a sleep-conducive environment. Ensure that your bedroom is dark, cool, and quiet, with comfortable bedding and pillows. Avoid using electronic devices, such as smartphones or laptops, before bedtime, as the blue light emitted by these devices can interfere with the production of melatonin, the hormone responsible for regulating sleep. Additionally, caffeine should be avoided before bedtime, as it can make it difficult to fall asleep. A general rule of thumb is to stop drinking coffee or any caffeine beverages after 2pm.
Limit the number of decisions
In recent decades, social scientists have demonstrated that even minor decisions, such as choosing what to wear or what to eat, can deplete our brain’s ability to perform other tasks. Each time we use our brains to make a decision, we become less capable of performing other tasks, such as understanding and memorising complex information. To overcome this limitation, automating or routinising daily tasks as much as possible can be incredibly beneficial. This approach involves dedicating less time to mundane tasks, leaving more brain capacity for essential tasks. The objective is to expend less effort remembering where, for example, your keys are, deciding what to wear, or tracking monthly bills and dedicating more time and brainpower to tasks that enhance academic performance.
Fuel your brain with a balanced diet
To optimise brain function through diet, it is important to aim for a balanced and varied diet, including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoiding or limiting processed and sugary foods can also help support brain function. Additionally, staying hydrated by drinking plenty of water is important, as dehydration can lead to reduced brain function. A simple approach to prevent dehydration is to keep a bottle of water near you throughout the day.
Additionally, when we consume excessive amounts of sugar and processed foods, our blood sugar levels can spike rapidly. This is because these foods are often high in simple carbohydrates, which are quickly broken down into glucose and absorbed into the bloodstream. The body responds by releasing insulin, a hormone that helps transport glucose from the bloodstream into cells where it can be used for energy.
However, when our blood sugar levels spike too quickly or too high, it can lead to a sudden crash. This is because the body overcompensates by releasing too much insulin, which can cause blood sugar levels to drop rapidly. This can leave us feeling fatigued, irritable, and mentally foggy. Over time, repeated spikes and crashes in blood sugar levels can have a negative impact on our brain’s function.
Exercise is king
Physical exercise has numerous benefits for both our physical and mental health. When we exercise, our body releases endorphins, which are natural chemicals that promote feelings of well-being and happiness. Endorphins can also help to reduce stress and anxiety, which are common factors that can negatively affect our mental health. Regular exercise has also been shown to improve cognitive function and memory. This is because exercise increases blood flow and oxygen delivery to the brain, which can help to nourish brain cells and improve brain function. Exercise has also been linked to increased production of brain-derived neurotrophic factor (BDNF), which is a protein that supports the growth and survival of brain cells and plays a crucial role in learning and memory.
To optimise brain function and mental health, it is recommended to engage in physical exercise for at least 30 minutes a day, five days a week. This can include a wide range of activities, such as jogging, swimming, cycling, or weightlifting. It is important to choose activities that you enjoy, as this will help to ensure that you stick to a regular exercise routine. It can be useful to get involved in a team sport to get into a routine of regular exercise as well as social interaction.
Final words
By implementing the tips and strategies outlined above, you can gradually improve your cognitive function, memory, and mental health, allowing you to excel during your time at university and beyond. If you find it difficult to follow every tip, pick just one or two tips and try them during your exam preparation then it might become a normal habit for you as time passes.