For years, scientists have been telling us that a balanced diet can improve our overall health and well-being.  In addition, there are several foods that are consistently touted as “brain food,” in that they can improve cognitive function and brain health.  Just in case you’re not familiar with them, though, let’s go over a few of the most well-researched and helpful ones.

1.  Salmon: studies show that Omega-3 fatty acids are crucial to cognitive function, and the body cannot produce these kinds of fat itself, so you have to get your Omega-3s from food or supplement sources.  There are all kinds of health considerations for various populations, and if you’d like to know more, you can read up on it here.  But the main idea is that there is a lot of scientific evidence showing that foods rich in Omega-3 fatty acids truly do feed your brain.

2.  Nuts and seeds: foods like flaxseed and walnuts pack the same kind of Omega-3 punch that salmon does, and have the added benefit of providing fiber, which helps to maintain physical health in many ways.

3.  Blueberries: there is evidence showing that people who eat a cup of blueberries per day perform 5 to 6% better than a control group does on a test of motor skills.  In addition, many studies show that the antioxidants in blueberries can help to reverse age-related reductions in cognitive function, such as memory loss.  Plus they make a pretty tasty pie!

Now, here’s the big news: for a few days before taking your GMAT, you might want to move away from your usual healthy diet and indulge a little.  We’re not advocating a total fast food pig-out; you still need to make sure that you get the usual required amounts of nutrients, and don’t overdo it on the calories, as that can make you sluggish.  But a study revealed in September 2009 indicates that eating a high-fat diet for four to seven days before an intellectually strenuous task can have a beneficial impact on performance.  The study, titled “Nutritional Effects on Cognitive Performance”, was reported by researchers at the John D. Odegard School of Aerospace Sciences, part of the University of North Dakota at Grand Forks, and produced results that were surprising to many.

The study tested pilots on a full-motion flight simulator, and also measured their short-term memory.  Four different diets were tested: high fat, high carbohydrate, high protein, and balanced.  The researchers found that pilots on the high fat diet consistently out-performed those on other diets: 27% better than the high protein group, and 10% better than the balanced group, with less significant margins over the high carb group.  The high carb group also outperformed the high protein group by 22%, and pilots on the high protein diet reported feeling irritable and having difficulty sleeping.

What does this mean for you?  Well, if you’re planning to go to business school, it’s not likely that you’ll be piloting an airplane in the near future.  But many of the cognitive functions used by pilots—short term memory, quick decision-making, and multi-tasking—will be crucial to you on test day.  The message here ISN’T to forgo healthy eating for months of carbohydrate and fat-loading.  But for a few days before the test, it might not be a bad idea to have a little extra butter on your bread, and some gravy on your potatoes.  After all, every little bit helps, and as GMAT preparation goes, you’ll probably enjoy those mashed potatoes and gravy a lot more than you would an extra round of Grockit Quant practice!

We all know the drill by now: study your verbal and quant concepts, do lots of Grockit practice questions and tests, and review everything to learn from your mistakes.  But isn’t there anything you can do to improve your score without opening a book or turning on your computer?  Well, maybe.  Science seems to support these little tweaks to your routine, and they certainly can’t hurt!

1.  Chew gum while you study and while you take your exam

According to a study presented at the 2008 10th International Congress of Behavioral Medicine, “An investigation into the effects of gum chewing on mood and cortisol levels during psychological stress,” chewing gum can help to improve alertness, relieve anxiety, and reduce stress among individuals performing a variety of multi-tasking activities in a laboratory setting.  There is also evidence that chewing gum may significantly improve performance on “multi-tasking activities.”  All of these benefits have the potential to translate to a less stressful, more productive GMAT experience.  So go ahead and unwrap a stick—and make it peppermint, because…

2.  Aromatherapy can give you a boost

There are many different scents that can improve your mental and physical state as you prepare for the GMAT.  One of them is peppermint, which can uplift the mood, relieve mental fatigue, improve alertness and enhance memory.  And who doesn’t need a little relief from mental fatigue while studying?  Once you put the books away for the night, try using some lavender or chamomile to help you sleep or relieve an upset stomach.  Like peppermint, eucalyptus is said to help with stress and fatigue, but according to some, it has the added bonus of boosting your immune system, helping to keep your healthy for test day.  Used in large amounts, eucalyptus essential oil can be toxic, but in small doses it can be beneficial.  And finally, to reap all of those benefits, look to rosemary, which is said to improve blood circulation, relieve a sore throat, improve digestion, improve mental alertness, memory, and mood, and relieve mental fatigue.

3.  Have a cup or two of java, but don’t go overboard

Drinking coffee is known to increase short term recall and boost performance on a variety of mental and physical tests.  Studies have shown that both regular and occasional coffee consumption can boost memory, reasoning, and other cognitive skills.  Too much of it, though, can make you jittery and paranoid, which can have negative implications for your studying and test day performance.  So know your caffeine limits, and don’t push past them—but if coffee is something that you enjoy, by all means, take advantage of its benefits!

4.  Get off the couch and move!

Studies have shown that regular exercise is not just good for your body; it can also help to relieve mental and emotional stress, plus neutralize some of the physical effects of that stress.  One study, reported at the 2001 Society for Neuroscience conference, found that, young adults who followed a 12 week regimen of jogging for 30 minutes two to three times a week significantly improved their performance on a number of cognitive tests. The scores fell again if the participants quit their running routine.  Researchers suggest that the increased oxygen flow to the brain may explain running’s beneficial impact on test scores.  Even if it’s just a quick walk around the block, getting your body moving can be a big help to your mental and physical condition, and that can translate to improved numbers on test day!

Overall, there’s no substitute for knowledge and preparation when it comes to your GMAT score.  But these little tips can give you an extra boost, and might just be the difference between a so-so score and one with which you’ll be satisfied.  What’s your favorite way to relieve stress and improve your mental and physical condition as test day approaches?