Nutrition During Exams
The exam period is a difficult period for both students and those in their immediate environment such as parents, siblings, teachers, etc. In addition to the anxiety about success, anxiety about proper nutrition is often added. It is very important to give it the necessary attention during exams, as it can contribute positively to performance. It will provide students with the necessary nutrients and will enhance concentration and memory.
Let’s start with a good breakfast
Breakfast is essential during exams and not only of course, as it affects glucose regulation. Glucose is the main fuel of our brain, the levels of which decrease at night during sleep. Low blood glucose has been associated with poor memory, concentration and memory difficulties. So by eating breakfast, we increase blood glucose levels and allow our body to function normally.
Indicative food choices for a balanced breakfast:
- Milk or yogurt with whole grain cereals
- Toast (with whole grain bread and cheese) and natural juice
- Milk, Thessaloniki bagel
- Milk, 1 piece of homemade cake
- Bread with peanut butter, honey, fruit & milk
- Egg with bread and natural juice
Small and frequent meals
Eating small and frequent meals helps keep students alert and increases their efficiency. It is recommended to have meals every 2-3 hours, so that students do not feel either hunger or oversaturation. On the contrary, large meals cause drowsiness and reduce the child’s concentration and thinking ability.
It is very important to pay attention during exam periods to consume sufficient calories and not follow strict low-calorie diets, as they can lead to a decreased mood and inability to concentrate.
Light snack options:
- Yogurt with fruit, honey, nuts and cinnamon
- Cereal bar
- Bread & 1 boiled egg
- Nuts
- pasteli
- toast with tahini or peanut butter & honey
Proteins for strength & energy
Proteins are broken down into amino acids during digestion. A specific amino acid, tyrosine, helps increase dopamine and epinephrine levels, which have the property of giving the body energy and strength. In addition, reduced protein intake results in both the immune and nervous systems being under-functioned. That is why it is so necessary to consume protein during the exam period. Foods with a high protein content are:
- Fish
- Meat
- Eggs
- Dairy products
Carbohydrates for energy
Glucose is the brain’s main “fuel”, so its lack forces it to turn elsewhere and reduce its activity. Carbohydrates are therefore the main source of energy in our diet. When sugar levels are too low, it causes irritation and difficulty concentrating.
Foods rich in carbohydrates are:
- Bread
- Cereals
- Pasta
- Rice
- Potatoes
- Legumes
- Most fruits and vegetables
Plate Method
So at our main meal we must complete the plate with all food groups. We always start with a salad with seasonal vegetables that will enrich the meal with vitamins and fiber. We add a form of carbohydrate and a protein as we mentioned above.
Foods that improve memory & mood
Some foods have the ability to improve our mood and have a positive effect on the mental function of our brain. Some such foods are the following:
Fish
Fatty fish such as sardines, mackerel, salmon, are a source of omega-3 fatty acids, an important structural element of the brain. They sharpen memory and improve mood.
Spinach & Green Leafy Vegetables
All green leafy vegetables, especially spinach, are a rich source of folate, vitamin K, vitamin B, and lutein which has antioxidant properties and contributes to good eye health.
Vitamin C
Vitamin C helps in the production of adrenaline and noradrenaline, which help in dealing with stress e.g. orange, peppers, broccoli, strawberries, lemon. Vitamin C also helps in the absorption of plant iron. So we add foods rich in iron such as lentils and spinach along with vitamin C such as lemon, peppers, tomatoes and orange.
Nuts
Nuts are rich in antioxidants and vitamin E, ingredients used by the brain for its vital functions. In addition, nuts are a good source of omega-3 fatty acids, which, as we mentioned, are important for brain function.
Chocolate
Consuming a small amount of chocolate can help, as it seems to increase the production of endorphins, and contains magnesium, phenylethylamine and caffeine. All of the above are related to improving mood. This is why it is characterized as an essential food during a period of exams and intense reading.
Egg
Lecithin, a phospholipid, is responsible for the generation of basic neurotransmitters, promoting mental functions. A good source of lecithin is the egg. Choline, which is also contained in the egg, seems to strengthen memory and enhance the ability to concentrate. Choline belongs to the B vitamin complex and contributes to the secretion of the chemical acetylcholine from the brain, which is associated with strengthening memory. Choline, in addition to eggs, is found in chocolate and liver.
Water
Good hydration ensures less fatigue and better concentration. In addition to water and herbal teas, there are also some foods such as fruits, vegetables, yogurt, milk and soups that contribute to our hydration. An indicator of adequate fluid intake is 8-10 glasses of water per day.
It is advisable to avoid liquids containing sugar (concentrated juices, soft drinks), as they lead to a sharp drop in blood sugar after consumption, which leads to reduced concentration.
Are Supplements Necessary?
You must remember that taking supplements is not a substitute for a complete and balanced diet. This is achieved only through food intake.
However, you may need to supplement the necessary elements with a multivitamin during this time for extra stimulation.
Conclusion
Proper nutrition, like rest, are important parameters for the best possible mental performance, as they ensure the body has all the nutrients it needs to function properly.
