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A PhD is the time to put your brain and body to work. To maintain or even to improve your mental and physical health, you need to take care of your nutrition. Your whole body, including your precious brain, requires a lot of energy to make it through a single day in your PhD studies.

To focus and concentrate you need a continuous supply of sugars from your blood to the brain.

(1) Go for whole-grains

in the mornings as they slowly release glucose into the blood throughout the day. Moreover the bran and germ parts of a wheat kernel contain important B vitamins and omega-3/6 fats. To increase your whole-grains, look for brown pasta and cereals;  granary bread, too, contains long-lasting sugar power. Take a look at the video below:



To strengthen your heart and joints, and also maximise your memory abilities you should

(2) eat essential fatty acids

that your body cannot produce by itself. The so-called omega-3 fats are easy to metabolise, and therefore a very efficient source of energy for your body. Get your fatty acid boost from fish and seafood for general well-being. For vegetarians, pumpkin seeds, walnuts and soya beans may be preferable.


As your parents might have told you to

(3) eat more fruit and vegetables,

 it’s time to follow these suggestions!

You should also download an app that help you find other healthy sugar sources. Take a look at this article: top 10 Top Apps for eating healthy, by Forbes.

There are many important vitamins, antioxidants and minerals hidden in nuts, blueberries and tomatoes. Fruit is an excellent sugar source, in case you lose power before lunch or dinner. Just find your own favourite ones.


(4) Stay hydrated!

Make sure coffee and energy drinks are not your only drinks during the daytime. It’s been proven that two cups of strong coffee can increase brain activity, as well as reducing headaches and helping  to prevent Alzheimer’s disease.

But be aware that overdoses of caffeine can lead to negative effects, like anxiety and addiction. Grab a bottle of mineral water for your office or lab to stay hydrated and energetic throughout the day.


(5) Combine healthy food with some fitness

to increase your physical capacities. The easiest and most efficient way to recharge your batteries is to go jogging. Whether with your friends, colleagues or your favourite music in your ears, just a few  kms every second day will power up your daily routine to the max. You will feel healthier and better. Check out  the gym facilities and sports programme at your local university. You will find a variety of courses and options  to enhance your strength.


Additionally it’s important to have a proper rest to get an overview of your achievements and to plan your next steps, as we mentioned in our previous blog post

Five tips to PhD students on managing their time

. Between seven and nine hours of sleep  is considered to be healthy, and enough to reboot your brain for a productive day.


The key to success is a combination of balanced nutrition, regular sports and proper sleep to stay fit during your PhD studies.