MCC Newsletter

College Counsellor

Are you struggling to learn? Finding it difficult to remember things? Feeling foggy in the mornings? Slow to get your brain to kick into gear? 

It may be due to low levels of Brain-Derived Neurotropic Factor (BDNF). Increasing our levels of BDNF in a variety of different ways can enhance memory, improve our mood, and help us learn better.

WHAT IS BDNF?

BDNF stands for Brain-Derived Neurotropic Factor. It is a type of protein that is active in many brain areas – including those that are vital to learning, memory, and higher thinking. It can be described almost as a “brain fertiliser” as it is consistently used in the creation of new brain cells. This is especially important for students as they are constantly in a learning environment. Keeping levels of BDNF high can encourage more efficient learning as the new information can be stored better. 

WHAT DOES BDNF DO?

BDNF is important for long-term memory. It is an important biological factor that sharpens our mind. There is a plethora of research that shows how important this protein is in forming and storing memories. Students are constantly learning new things, so it is important to keep their BDNF levels stable. It can help them better remember what they have learnt in class and make it easier for them to later recall this information.

 

BDNF can also influence our mood. It is very common to feel good after a workout – we often feel motivated for the day ahead or have a positive outlook for the following day. Evidence suggests that the protein, BDNF, is released when we exercise and can contribute to feelings of calm and ease. The stimulation that the brain receives from physical activity can improve brain functioning, as well as clear your head and improve your mood. Finding activities students enjoy doing and promoting exercise during schooltime can have long-lasting positive effects and can help students succeed.

 

In contrast a lack of BDNF can lead to impaired learning. Research shows that people learned vocabulary words 20% slower when compared to people that increased BDNF levels right before learning by exercising. When levels of BDNF are high, it becomes easier to acquire new knowledge. This is because it aids the brain in adapting, growing and changing. In general, people to tend to feel happier and be better at retaining memories and newly learned skills.

HOW TO INCREASE BDNF

If you want to boost your brain power and academic performance then here are 5 ways to help increase levels of BDNF: 

  • Exercise – Research shows Research shows that men who cycled daily for 3 months nearly quadrupled their levels of BDNF. By including some exercise and physical activity into your daily routine this will boost your brainpower and BDNF levels.
  • Eating foods rich in Omega-3 – Eating foods that are high in Omega-3’s can normalise your levels of BDNF. Try to include more fish, eggs and nuts in your diet.

Sleep! – Reduced levels of BDNF have been shown to correlate with insomnia. Sleep has an enormous impact – physically, mentally, emotionally and socially. Ensure you have good sleep routines and get enough quality sleep. Check out Headspace Sleep Factsheet for tips. This will help restore your body and bring up your levels of BDNF

 

  • Decrease sugar intake – Having excess sugar can curb the production of BDNF and can lead to cognitive decline. Research shows that when two groups of people were given a task to complete, those who had a higher sugar intake had a lower score on the task than those with a lower intake.
     
  • Manage your stress – Chronic stress can decrease levels of BDNF. Work on ways to manage your stress through prioritising, reframing your thoughts or talking to someone.

So, let’s all work on these to strengthen our brain and keep it healthy!

 

Year 12 students 

The dreaded “T” word is looming and no doubt you may be feeling stressed. You’re not the only one. Thousands of adolescents are feeling the same way, especially as the exams get closer. But feeling stressed can be a good sign, it means that you care about how your exams go and a bit of stress keeps you motivated to work hard to perform as well as you can. It’s keeping it in check that’s important. 

 

Stress is a normal part of human existence; we are built for fight or flight when we encounter stressful situations. But some find it harder to cope with pressure than others – and research shows that for those people, stress can have a detrimental effect on performance and participation in school. It can lead to sleep difficulties, poor concentration and studies show that stress can affect memory by increasing cognitive load. This reduces our effectiveness in storing ideas, which means some students will struggle to perform at their best during exams.

So, how can you find the right balance?

  1. Be positive: You can only do the best you can do. Remember that you will be okay regardless of how you do. Exams are only a snapshot in time. If you don’t do as well as you hope, you can make changes and improvements. Just like your ATAR, the exams do not define you and there are many opportunities and possibilities out there for you to discover.
  2. Be organised: Use your time wisely by writing a study plan for each day. Be realistic with the amount of time you plan to spend studying. Trying to do too much at once won’t be effective or productive.
  3. Take breaks: Most people need a break every 30 minutes to keep focused. A short walk or chat with someone will be time well spent if it allows you to concentrate during the times when your work is in front of you.
  4. Do some exercise: Being active is as good for your brain as it is for your body during exam time. Not only providing a break, it gives you space to think and relax.
  5. Get plenty of sleep: A good night time routine which includes switching off all your screens is vital. Going to bed at a reasonable hour will enable you to get the rest you need. Tiredness and fatigue can worsen anxiety and will increase your stress level.
  6. Avoid caffeine and other substances: Coffee, energy drinks and anything else containing the ingredient guarana are not helpful. Actually, they can make exam time more difficult by increasing anxiety and sleep problems. They can even land you in hospital if you have too much.
  7. Get help: If you feel that things are getting out of control or you are not coping there are many people that can help. For some this might mean talking to parents, siblings, teacher, friend or College Counsellor. If you need to you can also speak to your local doctor or call Kids Help Line on 1800 55 1800. 

Tips for the day of the exam

  • Prepare the night before – get everything you need to take ready the night before.
  • Get a good night sleep! – Don’t stay up late cramming! You need your body and brain to be well rested, so you can remember information and manage the stress or other emotions.
  • Eat breakfast – this will help give your body and brain the energy it needs to work efficiently and concentrate.
  • On the exam day, stay away from other students/friends who may be feeling anxious or make unhelpful comments that increase your anxiety.
  • If you are feeling anxious before or during the exam, focus on your breathing. There are many shape breathing exercises but just simple breathing exercises – breathe in to the count of 4, hold for the count of 4, then breathe out and then repeat a few times is beneficial.

Remember when you finish your exam, take some time to do something you enjoy before you start to prepare for the next.

 

Good luck! Wishing you all the best.

 

Karen Surian

College/School Counsellor