Oily Fish

As a child, my mum used to say: “Eat up your fish, it will make you smarter” And boy was she right!

Oily fish is abundant in omega-3, a healthy fat that is essential to our brain and heart function, and overall well-being. Our bodies can’t produce omega-3, so we need to get it through our diet.

Omega-3 Benefits for Brain Health

It is no surprise that omega-3 is so beneficial to brain health. The importance of these fatty acids becomes most obvious when they’re lacking. People who don’t get enough omega-3s in their diet can become demotivated, disinterested, forgetful and may experience low mood. Also, serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and alzheimer’s.

DHA Brain Food

DHA is like brain nutrition. Just as calcium is essential for building strong bones, DHA is essential for good brain health. DHA helps to improve learning, mood, memory and concentration. Supplementation has been shown to reduce depression, anger, aggression and anxiety.

Nutrition is Vital Part of Exam Preparation

Good nutrition is essential at any time of year. It is especially important during an exam year, when your brain and body are under great stress.

Exams can be stressful and so can concentrating for long periods of time in the classroom or when studying at home. That’s why if you’re a student, it’s worth knowing that the findings of one independent test showed that concentration was improved just two hours after eating the type of Omega-3 fatty acids found in fish. Increasing your level of omega-3, either through diet or supplementation can lead to improved concentration, a sharper memory, less anxiety, overall making it easier to study.

“I have used Eskimo-3 fish oils over the past year and have found them unbelievably beneficial. My mum introduced them to me for exams, and while at first, I was reluctant, I was extremely graetful and tried them. Within 1-2 days I felt sharper and more focused. After a few weeks, my skin was smooth and clear, which I also attribute to the product. It is a natural, affordable and an amazing product, which I have recommended to friends.” Claire Breen, Galway

How Much Omega-3 Do I Need?

Studies show that you need 250mg DHA daily to support brain health. Eating oily fish twice a week – such as salmon or sardines, provides a healthy dose of omega-3 EPA/DHA. Not a fish fan, you can choose a high quality fish oil supplement such as Eskimo Brain 369. I’d recommend that you check your preferred supplement to see that you are getting adequate DHA, as often supplements can fall short. Don’t know what factors to consider when purchasing an omega-3 supplement – read our blog post “8 Factors to Consider when Buying an Omega-3 Supplement”.

Eskimo Brain 369

Eskimo Brain 369 combines the unique stable fish oil, Eskimo-3, which is high in DHA, with plant oils omega-6 and omega-9 along with brain friendly Co-Q10 and vitamin D to optimise Brain Health, Support Memory, Focus and Mood. Containing a powerhouse of nutrition, your brain power will surge in no time.

Winner Rude Health Awards 2016

“We are delighted Eskimo Brain 369 has been chosen to receive this award. As an Irish company, we take great pride in our brand and we love to spread the word about all its benefits. With high levels of omega-3 DHA along with seed oils, vitamins D, E and CoQ10, Eskimo Brain 369 is ideal for anyone doing exams or just looking to increase brain power. Eskimo-3 products are 100% pure, natural and scientifically proven to be effective, making it a brand that Irish people trust. Thank you to all the readers that took time out to vote Eskimo Brain 369 as their favourite natural health product. We love it too!” Olive Curran at PPC.

What Restore in Dublin say: “Eskimo Brain 369 capsules give me a great kick of energy, keep my memory sharp as well as protect the joints. I’ve noticed my skin has got better moisture and sheen in it also. They are easy to take and have no nauseating repeats.” Website: Restore

Eskimo Brain 369 is available in health stores, pharmacies and our website.

Brain Power

Whether you are looking for more brain power in the run up to exams or want to stay sharp in your next work meeting, following these tips to boost brain power can help you study or work more effectively.

1. Nutrition

Get the right nutrition. Omega-3s are essential for healthy brain development and function. The importance of these fatty acids becomes most obvious when they’re lacking. People who don’t get enough Omega-3’s in their diet can become demotivated, disinterested, forgetful and may experience low mood, while serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and Alzheimer’s. Cognitune Smarter Health has rated Omega-3 as the number one Brain Booster Supplement.

Our bodies can’t produce Omega-3, so we need to get it through our diet. However, according to an IPSOS/MRBI survey, a massive 89% of Irish people are not consuming enough oily fish in their diet, so there is often a need to supplement.

If you don’t consume many foods rich in healthy fats such as nuts, seeds, avocado or olive oil, then Eskimo Brain 369 is a good option. Taking 4 capsules daily provides EPA and DHA roughly equivalent to 4 portions of oily fish per week, keeping that brain in tip-top shape into exam time!

2. Set a Schedule

Procrastination is a common problem for people studying for exams. In an age full of distractions, it can be easy to get side-tracked by a funny video (that turns into 10 funny videos!) or noticing a molecule of dust and deciding to Spring Clean the house from top to bottom, all to get away from the books. A good way to avoid this is by creating a schedule or a study plan to manage your time effectively. One thing to note: be realistic. It’s practically impossible to study for 12 hours a day without going crazy! Do you work better early in the morning and take a slump after lunch? Rise and shine an hour earlier and take another hour after lunch to make the most of your time. Draw up a timetable, set aside time for breaks and stick to it.

3. Learn What Works for You

Exam preparation looks different for everyone and we’re becoming more aware that study is not a ‘one size fits all’ concept. Maybe flashcards work for you, maybe they don’t. Maybe you prefer to read your notes aloud while studying. Consider trying one of these 3 methods of study next time you sit down to prepare for an exam.

Method 1: SQ3R Method

There are five steps to the SQ3R Method:

• Survey: Skim through the assigned material. Focus on headings, words in bold print and any diagrams.
• Question: Ask yourself questions related to the topic.
• Read: Read the text carefully. As you go, look for answers to your questions.
• Recite: Tell yourself the answers to your questions. Write notes about them, even.
• Review: Go over the material again by rereading the text and reading your notes aloud.

METHOD 2: PQ4R Method

The PQ4R Method involves six steps

• Preview: Skim the material. Read the titles, headings and other highlighted text.
• Question: Think through questions that pertain to the material.
  Read: As you work through the material, try to find answers to your questions.
• Reflect: Consider whether you have any unanswered questions or new questions.
• Recite: Speak aloud about the things you just read.
• Review: Look over the material one more time.

Method 3: THIEVES Method

There are seven pre-reading steps to the THIEVES Method.

• Title: Read the title.
• Headings: Look through the headings.
• Introduction: Skim the intro.
• Every first sentence in a section: Take a look at how each section begins.
• Visuals and vocabulary: Look at the pictures and the words in bold print.
• End questions: Review the questions at the end of the chapter.
• Summary: Read the overview of the text.

4. Organise Your Space

It is recommended that students work at a dedicated study space away from gadgets, distractions and other people. Having a dedicated study space is important for lots of reasons; it is associated with focus, productivity and learning. Keeping this space specifically for study conditions you to focus and associate this space with the task at hand.

Avoid studying from your bed or in front of the tv if you can. Set up a desk in a well-lit, ventilated, quiet room. Make sure you have a comfortable chair with sufficient back support, at the right height for your desk. Organise your space so that you have everything you need at your disposal: computer, pens, paper, books, calculator… whatever you need to focus and study efficiently. Maybe even add in some green plants to make it more aesthetically pleasing!

5. Preparation is Key

Fail to prepare, prepare to fail! Harsh as it may sound, this is good advice. Once you have your schedule organised, prepare what topics you will cover before you dive right in to ensure you’re using your time wisely. Instead of trying to memorise all your notes, prioritize what you’ll study and spend adequate time on each subject. Of course, some areas will require more attention than others, but making sure you are prepared makes managing your time easier.

Exam preparation is also key. Aim to get 8 hours sleep the night before, and eat a good, Omega-3-rich breakfast and drink plenty of water on the day. Make a list of everything you’ll need for the exam the night before: pens, pencils, eraser, calculator, ruler, etc. Make sure you’re not running around last minute like a headless chicken looking for the necessities!

6. Take regular study breaks

Take regular study breaks. If you are stressed, it can be tempting to try and ’work through it’ to try and make the most of your time. Ironically, in most cases, fatigue will make it difficult to concentrate and retain information. Instead, plan to take regular study breaks and stick to them. The Massachusetts Institute of Technology (MIT) recommends studying in one-hour blocks. Spend 50 minutes spent studying with a 10 minute break.

7. Exercise

Studying can be physically hard on the body, as well as the mind. Getting up and moving around can help re-energize the body, clear the mind, and help reduce stress.

According to UCL, the study boosting benefits of exercise during study breaks include:

Strengthened memory: Research shows that physical exercise releases proteins in the brain that can actually help improve your memory and cognitive performance. This is because the hippocampus, the area of our brain that is involved with retaining information, is incredibly responsive to these proteins.

Better concentration: When you do any type of intense physical activity, it causes blood to flow to the brain. This in turn fires up your neurons and promotes cell growth, particularly in the hippocampus. This means that just 20 minutes of exercise before studying can improve your concentration and help you focus your learning.

Improved mood: By doing some sort of physical activity, you will be raising your endorphin levels, the body’s famous ‘feel good’ chemical produced by the brain and spinal cord. This chemical will also reduce your stress levels, which will in turn have a number of positive effects on how well your brain functions. So if you’re feeling overwhelmed, some regular exercise will keep stress at bay and will help you to maintain a positive mind-set.

8. Sleep

Sleep is important for many reasons. In terms of benefits to students, sleep is vital for memory retention and concentration. This is because, during sleep, toxins in the brain are cleared so that brain function can increase.

Some other problems associated with limited sleep include:

• Mood swings
• Weakened immune system
• Higher risk of diabetes
• Increased risk of high blood pressure and heart disease
• Increased hunger and weight gain

9. Accountability

Only you are responsible for yourself. Knowing it’s you who’s accountable should make you more prepared and dedicated to your studies. It might be a good idea to explain to those close to you that you may have less time to spend with them during your studies, and if they are supportive, they should completely understand. We’ve all been in this position! Most importantly, back yourself and believe that you can achieve the best.

10. Go Easy on Yourself

Finally, go easy on yourself. Studying and exam time can be a stressful and worrying time for many students. Make sure you don’t neglect your mental or physical health. If you are a parent or friend of a student during exam time, maybe check in every now and again. Try to avoid putting any pressure on them and just let them know that you’re there for them if they need you.

Above all else, ask for help if you need it. There are always people who would love to help.

Master your Schedule

Creating a schedule is crucial to being productive and efficient when working from home or studying for exams. On Sunday evening, sit down and consider the coming week to schedule important tasks, classes/meetings, projects or deadlines. This will help lay out your schedule for the week ahead based on importance. At the end of each day, write down your to-do list for the following day. This way you can get straight down to business and not waste any time.

Create a Study Space

Organise a space in your home that screams productivity. Make sure you have all the necessary equipment and work accessories while being away from areas associated with relaxation e.g., TV, your bed, etc. Remove all distractions such as video games, access to social media, your phone and junk food.

Brain Food

Fill up on brain foods. Having balanced meals and snacks spaced evenly throughout the day will help you feel alert and stable. It will also make you less susceptible to compulsive snacking. Aim for a combination of protein (eggs, lean meat, Greek yoghurt, beans, pulses), healthy fats (avocado, oily fish, nuts, seeds, olive oil), and fibre (wholegrains, vegetables, berries). Make sure you are drinking plenty of fluids e.g., water, herbal teas, kombucha, smoothies.

 Omega-3 Brain Fuel

Omega-3 is fuel for your brain. Omega-3 DHA is vital for healthy brain function. It plays crucial roles in the structural integrity of brain cells to support memory, focus and concentration. As our body cannot produce Omega-3s, they must be obtained through diet (oily fish, seeds, nuts) or supplements. Without these important fats, it can become difficult for adults or teens to concentrate, learn new information, and balance their moods properly. IPSOS found that 89% of Irish people are not consuming sufficient oily fish (2 to 3 portions a week) in their diet. Fish oil supplements are therefore key to make sure you get enough.

Be Accountable

Being held accountable is an important part of keeping on track. Whether it’s handing in an assignment to your teacher on time or teaming up with a study buddy or group who share similar goals and tasks. You will be more prepared and stay focused if you know your buddy and group is counting on you.

Study Style

Identify your preferred style of studying. We all learn differently and have our own style of studying. No two people are exactly the same when it comes to study preferences. To get the most out of your studying, it’s important to better understand what works for you, and what doesn’t. Using visuals, acronyms, writing flash cards, repetition, recording and learning via teaching are some common ways to memorize material. Choosing methods that best suit your study style will help maximise your brain power.

Limit Phone Use

Only check your phone at certain times in the day. So much productivity is lost to scrolling through social media or mindlessly following Twitter hashtags. It’s important to remember, there is no end to your social media feed, so it’s up to you to discipline yourself!

There are plenty of apps available to help reduce distractions. These include Forest, Freedom and Serene.

Daily Exercise

Studying from home can really reduce your steps, so make sure you include exercise slots in your weekly schedule. Try to include some outdoor activity, stretching and a cardio workout to get your heart pumping. Enjoy exercise such as a dance class, exercise class, weights class, boxing class. As Nike says, just do it!

Sleep

Get your zzzz’s in! Making sure you’re getting good quality sleep is fundamental if you want to boost your productivity when working from home. It’s a good idea to have a set bedtime during the work week. Switch off all technology an hour before bed and create an ambience of calm in your surroundings to get you in a restful state. Follow our tips for a good night’s sleep.

Be Positive and De-stress

Try to remain in a positive frame of mind by using mantras, motivational quotes on post-its, or surrounding yourself with friends and family who lift you to greater heights. Keep stress to a minimum by getting enough sleep, exercising daily and using techniques such as mindfulness, yoga, or pilates.

Feeling overwhelmed? Why not try the app Headspace, which will teach you the life-changing skills of meditation and mindfulness in just a few minutes a day.

Brain Power Supplement

Looking to increase your brain power? Whether you are studying for exams, or just are looking to increase your mental performance, Eskimo Brain 369 can help.

Eskimo Brain 369 is a powerful supplement formulated to support the brain, cognitive function, immunity, heart function and vision. Its unique formula combines fish oil rich in omega-3 with seed oils rich in omega-6 and omega-9 plus coenzyme Q10, vitamin D and E to support healthy cognitive and memory function. Vitamin D3 is essential for strong bones, a healthy immune system and muscular function.