Booklet: “Why don't you pass?”

The competition booklet:

After seeing hundreds of people who are applying for public exams in the last 10 years of practicing medicine (partly as a qualified doctor), I've come to the conclusion that they fall into two basic types:

✅ Contestant: is someone who is studying hard to pass, mainly concerned with being able to read and learn all the material mentioned in the public notice, in time for the exam.

✅ Adventurer: is the person who has signed up for the competition, but never dedicates enough time to studying, as if hoping for some divine help or even luck to have a chance of passing.

Well, although the majority of contest participants are adventurers, this article is aimed at contest participants. But as we are all human above all, I believe it will be universally useful, for “Greeks and Trojans”.

From what I've seen, the majority of applicants who fail either weren't able to study all the necessary content, or didn't learn what they studied properly, or, at the worst possible time (the time of the exam), weren't able to adequately recall what they had studied. It's not my aim to go into the merits of the need to study the whole subject, but it's clear that, for the three problems mentioned, there is a primary and decisive involvement of an “organ” of the body: the brain.

Every competition candidate focuses on maximizing the number of hours they study, but in the process, most forget that their brain's ability to process and assimilate the content they receive is fundamental to the use and storage of what they have studied. In other words, if your brain isn't working properly, you may be reading a lot, but your brain is certainly retaining and learning very little, one of the possible explanations for why you won't be able to remember, when it comes to the exam, that text you're sure you read.

The most common symptoms of a malfunctioning brain are poor memory, low learning capacity, tiredness, headaches, dizziness and daytime sleepiness (everything that an examiner doesn't want). And most competition candidates seem to forget that their brain is part of a whole organism which, if it's not working well as a whole, won't work well in isolation either. And it won't work well if you drink too little water, reduce (or stop doing) physical exercise, eat too poorly, sleep too little and cultivate stress. Because of all this, when they don't pass a competitive exam straight away, they find it increasingly difficult to pass in the future, less because of the content they've studied, but mainly because of the increasing wear and tear on their poorly cared for body and mind. Then they arrive at the doctor's office, already ill, or wanting “miracle formulas” that “give you more gas”, “improve your memory” or “keep you awake”, which, really natural and healthy, don't exist.

What the brain needs to function properly, above all, is blood. It is blood that brings the brain the oxygen, water and nutrients it needs to carry out its activities, and carries away the carbon dioxide, waste and toxins that these activities produce. In other words, without quality blood and good circulation, no brain can function properly.

So HOW do you ensure good blood quality? A few tips:

✅ Drink water every hour (at least 3 liters a day)

• Most of the blood is water, which means that if you drink too little water, your blood will be too thick, causing it to circulate poorly and not reach any part of your body properly.
• The nutrients that will enrich the blood are absorbed by the intestine, which depends on water and fiber to function well.
• The intestines, liver and kidneys are the main organs that detoxify the body; without water and nutrients, they can't eliminate toxins.

✅ Eat every 3 hours, making sure you eat good quality food

• The human body has been “programmed” to receive food no more than every three hours, as this is where the energy it needs to function comes from. Long periods without food are very damaging to brain function.
• Fatty foods slow down metabolism (the body's functioning) and, along with excess sweets and stimulants, are some of the main enemies of good brain performance.
• Go to a nutritionist, not to have a “weight loss diet”, but a diet that improves your brain (or have you forgotten that it's the brain that makes the difference?).
• Consume fiber regularly (between 25 and 35g a day). They detoxify and keep the intestine “clean” and active. Remember that with bad intestines you don't absorb water or nutrients properly and you don't eliminate toxins properly, retaining them. An intoxicated brain is synonymous with an impaired brain.

✅ Exercise regularly, at least three times a week for 40 minutes

• Walking, running, gymnastics, dancing, swimming, etc. Whatever the activity, keep your body moving, as this greatly improves blood circulation, which is essential for good brain performance.
• Blood “standing still” coagulates (hardens); therefore, in addition to exercising, get up periodically at intervals of no more than 40 minutes of study, moving around for a few minutes.
• A sedentary lifestyle slows down the metabolism, causing processes such as attention, memory, physical/mental disposition and reasoning to be greatly impaired by the decrease in productivity.

✅ Breathe properly

• I can't think of a single candidate who isn't (or isn't) stressed. And stress causes breathing to become shallow, impairing the supply of oxygen to the blood (and, consequently, to the brain).
• Several times a day, renew the air in your lungs: exhale all the air and inhale deeply, filling your lungs with new (and preferably pure) air.
• It is desirable, if possible, to reduce stress (I know it's difficult...).

Sleep well

• It is during sleep that your brain selects important memories, fixes them and improves your access to them. Bad sleep equals bad memory.
• Without proper rest, no brain can function properly.

✅ Read carefully, but know when to change focus

• Scientific studies show that the ability to maintain concentration and attention on the same activity drops dramatically and quickly after 40 minutes. That's why taking breaks every hour increases productivity.
• If, during your study, other questions or issues come to mind, make a quick note of them (so you can think about them later) and get back to your study.
• Remember the obvious: reading without paying attention does not stimulate the brain to retain the content read, even if you repeat this inattentive reading several times.

Be sure to have and maintain regular leisure activities

• Leisure activities usually bring rest to the brain (even if sometimes at the cost of some physical fatigue) and, as already said, without proper rest, no brain functions properly.

Beware of excessive stimulants such as coffee, guarana and energy drinks

• In small quantities and occasional use, they usually bring benefits.
• Abuse of these stimulants greatly impairs concentration, can cause varying degrees of “addiction” (to higher and higher doses) and many unpleasant side effects, thus impairing brain performance.

✅ The less alcohol and cigarettes, the better

If you follow these tips, you'll naturally notice an improvement in your brain's performance, as your whole body will be better able to function. But even so, many people seek help from formulas and supplements to improve attention, concentration, mood and memory. The big question is: do they really work? For the vast majority of people, yes, but:

1️⃣ They only work properly and without side effects in those who maintain Healthy Lifestyle Habits (most of which were covered earlier in this article). In other words, taking medications or supplements without doing your part (taking care of your own health) can result in no action or even negative effects. For example, I have several patients who did not adapt well to medications such as Ritalin and vitamin/mineral complexes before improving their own lifestyle habits and daily routines, study and life.

2️⃣ They should be advised by a competent doctor (or nutritionist), i.e. one who knows what they are prescribing and is legally and scientifically qualified to do so.

B-complex vitamins, Phosphatidylserine, Piracetam, Ginseng, Huperzine A, Benfotiamine, L-arginine, L-carnosine, Sulbutiamine, Pyridoxamine, L-citrulline, Coenzyme Q10 and green tea are just some of the many options available to “improve” brain function. But, as already mentioned, they should be assessed individually by a competent health professional and are only recommended for those who are looking to achieve the healthiest possible lifestyle.

In short, either you take care of your brain health or passing the exam of your dreams ceases to be a real possibility and becomes a mere matter of luck: if it happens, it will be more like a real miracle.

Dr. Ícaro Alves Alcântara