Are you feeling tired? Do you find it difficult to concentrate on simple tasks? You’re not alone. With the start of school bells and extra-curricular activities, many teenagers find it difficult to jump back into their busy routines. Fortunately, starting the year off with a few healthy and simple changes can help students get a head start in keeping their bodies working properly.

While getting enough sleep is an important part of a healthy lifestyle, many teens do not realize that food also has an important relationship with the brain. When determining which foods are best for concentration, there are two things to keep in mind:  macronutrients and micronutrients.

“Macronutrients provide the brain and body with energy,” said Jean LaMantia, a registered dietician at the Adelaide Health Clinic in Toronto. “These are protein, carbohydrate, and fat. Carbohydrate is the main fuel for the brain, so low carb diets are not recommended for optimal brain functioning.

“The brain and body will function best when the rise in blood sugar is slow and controlled. In order to accomplish this, it is best to choose slower absorbing carbohydrates such as whole grains, fruits, and vegetables.”

On the other hand, micronutrients are the vitamins and minerals. LaMantia noted that “in order to maximize your intake of all the vitamins and minerals that your body needs, you can balance your meals with three to four different food groups and eat a variety of foods from each group.” Fruits, leafy green vegetables, nuts, and fish are just some of many vitamin rich foods.

Students should also be aware of the foods that can sabotage concentration. LaMantia noted that these are “rapidly absorbed carbohydrates. Some examples of these are pop and sweets. These carbohydrates cause a rise in insulin levels, which causes a subsequent drop in the blood sugars. The combination of the rapid rise and rapid drop in blood sugar is not good for focus and concentration.”

It is difficult to name a specific food that can improve concentration, let alone make you smarter. “Choosing slower absorbing carbohydrates and a variety of foods containing vitamins and minerals are the best ways to ensure maximum brain power. Eating smaller meals and snacks about every four hours will also help to keep blood sugar levels steady, which will help provide the brain with a steady source of fuel.”

No matter what challenges the school year brings, remember that healthy eating will give you the full potential to succeed in anything you pursue. Drinking lots of water and getting at least eight hours of sleep will also help you wake up with a fresh start. Eating healthy isn’t rocket science, but it will definitely boost your ability to achieve those marks.

Leann Ban is a 17-year-old student attending Pierre Elliott Trudeau High School with her twin sister.