Stay alert with right diet

Question : I'M a student and have problems paying attention in class. I'm always feeling sleepy, tired and weak. I also have difficulty recalling notes. Answer : AN improper diet may lead to the problems you have described. Irregular meals, lack of exercise and stress can also be factors causing your problems. For a start, try to consume three main meals -- do not skip breakfast! -- every day. Opt for fresh fruits and vegetables, whole grains and lean meat. Limit your intake of animal fats and junk food as they offer no nutrients except excessive calories. A banana with a glass of milk in the morning can get you going. Then have a light lunch comprising rice, vegetables and meat such as chicken or fish followed by dinner with noodles, sandwiches and salads. Supplementing your diet with omega-3 and omega-6 essential fatty acids may help to improve your concentration ability. These fatty acids are essential in the formation and development of the nerve cells of the brain and retina, thus enhancing the efficient conduction of messages from one nerve cell to another. The vitamin B group is essential in the conversion of food to energy. Consuming food containing vitamins B such as eggs, green leafy vegetables and grains may be beneficial. A high intake of L-Carnitine may also boost your energy level and overcome tiredness. Ginkgo and ginseng can be used to overcome fatigue, improve memory and mental capabilities and increase stamina and endurance. Studies have established the importance of ginkgo in improving blood flow to the brain, aiding memory and concentration. Regular exercises may further improve your health and improve mental alertness. Adequate rest and sleep are also important to help the body recuperate.