Brain-boosting foods can help you perform better in exams. This guide will help you learn which foods are best to eat before an exam.
Introduction
Exam Tips
Students of all ages can find it difficult to prepare for an examination. It is, therefore, important to prepare yourself for the exam. Exams demand intense concentration, memory and rapid response times. Your performance will be greatly affected by what you eat and consume before and during the exam.
A breakfast that boosts your brain power
Breakfast is a meal that will set you up for a successful day. In a quiet exam room, you don’t want to have a grumbling tummy. Eat a breakfast rich in slow-release carbs, along with some protein and omega-3 fatty acids, to maintain a steady blood sugar level. Rolling oats and wholemeal are rich in slow-release carbohydrates. Protein-rich foods such as milk and yoghurt, along with eggs, can help you stay fuller longer.
Try these healthy breakfast options on revision days. What breakfasts help you to stay sharp?
- Porridge oats topped with chopped almonds and honey drizzled over mixed berries
- Baked beans with wholemeal bread
- Smoothie with banana, berries, and chia seeds
- Scrambled Eggs and Smoked Salmon on Wholemeal Toast
- Egg, cottage cheese and rye bread
Snacking for stamina
Maintaining your blood sugar levels will increase your concentration and help you maintain a healthy diet during the exam. Dried fruit, high-fibre fruit, nuts, and seeds can replace sugary snacks like cereal bars and sweet chocolate. Fruits high in fibre, such as apples, bananas and pears, release energy slowly. This is ideal for maintaining stamina. You can keep your stomach full with nuts and seeds. Bring along a small box of snacks that you can nibble on throughout your exam.
Bedtime Bites
The night before an exam, it is important to get a good sleep. You will be less able to concentrate and remember things, as well as think quickly under pressure. What can you do to ensure you get a good night’s sleep the night before an exam?
Avoid caffeine-containing food and beverages at least four hours prior to bedtime or even longer if your body is sensitive. Try warm milk or chamomile before you go to bed if you have difficulty sleeping.
Eat a light meal within three hours before going to sleep if you do not want heartburn to wake you up at night. Avoid acid-forming foods like white rice and pasta. Pizza and other comfort foods high in fat, such as those found on the menu at fast food restaurants, are best saved for after exams.
The brain is nourished by wholegrains such as brown rice, bulgur and whole wheat pasta.
Leafy greens are an excellent source of iron. You will feel tired and unable to concentrate on your exams if you are iron deficient. You can recharge your brain by eating a lot of spinach, broccoli, cabbage, Brussels sprouts, or Kale. Fibre-rich foods like raw carrots, bell peppers and asparagus are also good for the brain. Fibre releases energy more slowly.
Omega-3 fatty acids found in oily salmon, mackerel and lake trout improve the functioning of your brain. You can also get omega-3 if you’re a vegetarian or vegan by eating spinach, walnuts, flaxseeds, and pumpkin seeds. Take a daily omega-3 supplement to boost your levels in the days leading up to the exam.
The night before an exam, try one of these healthy brain-enhancing meals:
- Smoked mackerel, brown rice and steamed greens with pumpkin seeds and flaxseed oils
- Tofu fried super-firm and steamed Kale with whole wheat pasta, spinach and a side salad
- Bulgur wheat, grilled herring and steamed carrots with walnuts
- Broccoli salad with edamame, flaxseed and quinoa
Healthy Hydration
You should stay hydrated both before and during the exam. Dehydration will starve your brain of oxygen and cause you to lose concentration. You don’t need to feel drowsy, foggy or irritable during your test.
Dr Chris Pawson from the University of East London believes that drinking water can have a physiological impact on thinking functions, which leads to better exam performance. He also says that water consumption can help to reduce anxiety, which has been shown to affect exam performance negatively. Try drinking coconut water if you don’t like plain water. This potassium-rich beverage, full of electrolytes and natural ingredients, is thought to be more hydrating than plain water.
Milk and herbal teas will quench your thirsty mind. Avoid caffeinated beverages, which can make you feel jittery, anxious, and dehydrated. Energy drinks and fizzy sodas will also cause blood sugar levels to spike and crash. Avoid alcohol the week prior to the exam.
Start preparing for your exam day.
A brain-boosting diet will not only help you pass your exams, but it will also help you fight illnesses, control your weight, and improve your sleep. Start experimenting in advance with these meals to find out which ones are best for you.
Remember to share the infographic with your classmates and pin it to your Pinterest board. Good luck with your exams!
