The starved scholar: why studying makes you hungry (and what to eat)

The hunger experienced during study sessions often arises due to your body's response to stress and mental fatigue. Stress hormones like cortisol can increase appetite, often leading to cravings for quick energy sources, such as sugary or high-fat foods.[2] Rather than indicating a significant caloric need, these cravings reflect how your body responds to prolonged mental strain. When we're feeling mentally overloaded or emotionally taxed, the body seeks comfort and food often becomes that outlet. The type of food craved - usually high in energy and fast-digesting - might provide a short-lived feeling of relief or satisfaction but it’s not necessarily the solution for sustained brainpower.

The key to managing hunger isn't just about smarter snacking in the moment but consistently nourishing your brain over time. As the saying goes, "Rome wasn’t built in a day"; long-term habits yield longer-lasting results. Eating nutritious foods regularly can enhance your cognitive performance without you even realising it. Like most quick fixes, relying solely on short-term energy boosts isn’t the most effective long-term strategy.⁷

For example, fatty fish such as salmon, sardines and mackerel aren't only beneficial for heart health; they also support memory and cognitive function. Omega-3 fatty acids in these foods contribute to efficient and effective brain performance.[3] These fats are known to be anti-inflammatory and support the fluidity of cell membranes in the brain, which is crucial for healthy neural signalling. Similarly, enjoyable foods like dark chocolate, berries and your morning cup of green tea contain flavonoids, which research has shown to boost memory, concentration and help your brain adapt better to new information.[4]

Hydration also plays a significant, although often overlooked, role in maintaining brain function. Even mild dehydration can impair concentration, increase feelings of fatigue and negatively impact short-term memory. Aiming to drink water consistently throughout the day, rather than only in moments of thirst, can prevent dips in cognitive performance.

Complex carbohydrates, such as oats, brown rice, lentils and wholegrain bread, help provide a steady stream of glucose - the brain’s primary energy source - without the sudden spikes and crashes that come from high-sugar foods. This helps to maintain concentration and energy levels during long study periods. Similarly, pairing carbohydrates with a source of protein or healthy fat (like nut butter or yoghurt) helps further stabilise blood sugar and sustain energy.

The gut-brain axis is another emerging area of interest, especially for nutrition students. This bidirectional communication system links our gut and brain via neural, hormonal and immune pathways. A diet rich in prebiotics and probiotics - found in foods like bananas, onions, garlic, kefir and fermented vegetables - may positively influence cognitive function and mood through improved gut health. There's growing evidence that a well-nourished microbiome contributes to clearer thinking and emotional stability.

Regularly opting for foods rich in fibre, healthy fats, lean proteins and complex carbohydrates will prime your brain to perform at its best. Maintaining steady energy levels and concentration during peak study periods can be more manageable by quietly building healthier eating habits around meals and snacks. While it can be tempting to reach for ultra-processed snacks during a late-night revision session, these may offer little more than a brief energy spike, leaving you more tired - and hungrier - later on.

It's important to remember that balance is essential. While prioritising nutrient-dense foods supports your brain and energy levels, including an occasional sweet treat can also be beneficial. Our bodies need sugars too, especially during periods of intense mental activity. Glucose is essential for brain function and consuming carbohydrates - even in the form of a sweet snack - can help restore alertness and improve mood in the short term.[5,6] Enjoying something sweet in moderation can be part of a healthy diet and a helpful way to maintain both focus and enjoyment around food.

Food, after all, isn’t just fuel - it’s also culture, comfort and pleasure. Having a balanced relationship with food means allowing room for flexibility. It’s not about perfection but about being aware of how different foods make you feel and choosing what supports your goals most effectively. For students especially, who often juggle deadlines, irregular routines and high stress, consistency and self-compassion around food can go a long way.

References

1. Raichle, M.E. & Mintun, M.A. (2006). Brain work and brain imaging. Annual Review of Neuroscience, 29, pp.449–476.

2. Adam, T.C. & Epel, E.S. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), pp.449–458.

3. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), pp.568–578.

4. Lamport, D.J., Dye, L., Wightman, J.D. & Lawton, C.L. (2012). The effects of flavonoid and other polyphenol consumption on cognitive performance: a systematic review of human experimental and epidemiological studies. Nutrition & Aging, 1(1), pp.5–25.

5. EUFIC – European Food Information Council. (2022). Glucose and mental performance. Available at: https://www.eufic.org/en/whats-in-food/article/glucose-and-mental-performance

6. Harvard Medical School. (2020). Sugar and the brain. Available at: https://hms.harvard.edu/news/sugar-brain

7. Benton, D. (2008). The influence of dietary status on the cognitive performance of children. Molecular Nutrition & Food Research, 52(1), pp.21–31.