"AI is going to take over our jobs!”  

We hear that phrase everywhere. For all the cool and impressive things AI can do, such as write complex code in seconds, create silly yet realistic images of real people and draft research papers, it can’t pass actuarial exams (at least as of the time I’m writing this). Maybe it just lacks the data, but I think what makes the tests so difficult, even for machines, is that they require high levels of critical thinking and adaptability in order to pass. 

We build those skills by studying for the exams. While many hours spent reading the material and solving practice problems is the path to understanding, your brain stores all the knowledge you acquire and recalls it on test day. This article can give you some ideas and tips for how to take care of your most important organ so that you can make the most out of your studying and be a healthier actuary.  

Diet 

Like other organs, your brain needs nutrients. An unhealthy diet can make it harder to focus and can negatively impact your memory, two very catastrophic problems as an actuary. 

Eating fruits and vegetables is an obvious must. Those are loaded with vitamins, minerals and antioxidants, all of which contribute to a healthy mind and body. However, fruits and vegetables aren’t the only foods with antioxidants. Coffee, tea and nuts are all good sources. Surprisingly, dark chocolate is one of the best sources of antioxidants.¹ 

Omega-3 fatty acids are important for brain health and are under consumed in the American diet. They’re commonly found in fish, but you can take fish oil supplements, or algae supplements if you have dietary restrictions against fish, to get your daily recommended amount. Some other foods you can add to your diet that are good for brain health (and overall health) are ginger, garlic and olive oil^.2,3,4 

Physical activity and mental wellbeing 

We’re actuaries, so most of us opted to be “mathletes” instead of athletes, but physical activity is still very important. Your brain doesn’t work independent of the rest of your body; it relies on your other organs to function properly. Regular physical activity has numerous benefits for your body, keeping the whole system healthy. 

Physical activity doesn’t need to be anything extreme. A simple 20-minute walk every day can go a long way toward keeping your body and brain in good condition. According to a study performed by UT Southwestern, regular exercise can improve blood flow to the brain, which may even slow the onset of cognitive decline.⁵ 

Exercise also helps reduce stress.⁶ Stress and anxiety can make studying feel even more cumbersome and make it harder to retain information. Since exam season can often coincide with busy periods at work, it can be easy to skip workouts and always be on the go with minimal breaks. However, those efforts to save time might actually be holding you back from reaching your full potential. Taking breaks to move around or meditate will help reduce stress.⁷ 

Meditation doesn’t have to be a whole ordeal where you light incense and sit crisscross on a Persian rug. It can be as simple as closing your eyes at your desk after finishing a task and focusing on deep, controlled breaths. It may feel like nothing, which is exactly what you’re doing, but the mental break is great for reducing stress and helping you feel clearheaded before you move on to new tasks.  

Consistent sleep schedule 

The last thing you want while studying is to constantly forget what you learned yesterday (or worse, the last few months). According to the Yale School of Medicine, sleep is a crucial part of forming and storing long-term memories.⁸ If you’re skipping sleep to get that extra hour of study in, you may actually be doing more harm than good. 

Here’s some habits that may help with getting good quality sleep: 

• Going to bed and waking up around the same time every day, including weekends. 
• Avoiding blue-light sources before bed (i.e., avoid electronics). 
• If you’re unable to avoid screens, installing a blue-light filter on your phone/computer can help, as well as blue-light glasses. 
• Getting sufficient sunlight exposure, especially in the morning.  
• Minimizing caffeine use, especially before bed. 

Conclusion 

Exam season is challenging and a true test of discipline but taking care of your brain can make studying less of a struggle. Even more important than passing your exams, better health means you can enjoy the time you have with friends, family and hobbies in the off season even more.