Eating right is the last thing you might think about when studying for an exam. Nevertheless, it is an important element in preparing for the exam, in addition to studying the material. Our brains need nutrition, and certain foods can have a positive effect on their function. Eating foods that contain certain nutrients can help improve memory and attention, and keep you active and clear of mind, all of which are necessary for exam success. Here are some tips from StudyEssay experts on proper nutrition before an exam for students.
What To Eat During Preparation And Before The Exam
Avoid eating simple carbohydrates (pastries, baked goods, sugar). They can only provide a quick burst of energy, and in the long run, they cannot help our brain, which needs a constant flow of carbohydrates to maintain mental performance. Also, eating simple (fast) carbohydrates results in fluctuating blood sugar levels, which leads to restlessness, inattention, and fatigue.
Consume complex carbohydrates, as they take longer to break down and as a result, your body will have the opportunity to use them as a continuous source of energy. Also, eating the right carbohydrates helps to increase serotonin levels, which will reduce anxiety and calm your nerves. In addition, eating complex (slow) carbohydrates will allow you to think more clearly, maintain your attention and improve your memory. Good sources of carbohydrates are legumes, nuts, whole grains and cereals, fruits, and vegetables.
Protein is a staple food for the brain. Protein-rich foods are broken down into amino acids during digestion, which helps nourish the brain. Consuming protein foods can help you overcome exam anxiety. Eggs, dairy products, legumes, whole grains, nuts, and leafy vegetables are good sources of protein. Fish and poultry also contain protein that helps brain function. A combination of foods will help maximize the benefits to brain function. You can add some leafy greens to boiled eggs, and cheese can be eaten with whole-grain toast.
Omega-3 fatty acids are vital and should be included in the diet, especially before an exam when improved brain function is needed. Consuming foods such as fish (herring, anchovies, sardines, salmon, tuna), walnuts, and flaxseeds can help improve memory and reduce learning problems.
Vitamins are essential for brain health, they help nourish the brain and keep it active. Vitamins such as folic acid, B12, B6 play an important role in the brain’s messaging with the whole body. Eating a small portion of lean meats, leafy vegetables or a cup of cranberries will help you focus more easily and be more attentive. Bananas, nuts, and grains are also great brain foods to snack on before taking an exam.
Tips and Warnings
If you are anxious before an exam, try drinking something warm and soothing like milk or chamomile tea an hour before bedtime. This will help calm your nerves and ensure a good night’s sleep, which will improve your memory and brain function the next day.
Caffeine consumption has short-term effects-it increases energy and stimulates concentration. However, it is worth bearing in mind that excessive consumption of caffeine can cause anxiety and nervousness.
Consume alcohol in moderation during the session. Excessive alcohol consumption causes fatigue, headaches, and a general lack of attention.
You should also drink plenty of water to keep your water balance during the exam. Dehydration can prevent you from concentrating or cause you to feel unwell during the test.
Do not prepare all night before the exam. The body needs rest and recuperation. The mental activity requires a lot of energy for optimal performance. This is why you should get at least 7 hours of sleep before the exam.
Many sources advise you to take with you a bar of chocolate, a bottle of water, and some nuts, then you can recharge your body and not feel wildly tired.
As you know, chocolate is made from cocoa beans and is rich in phosphorus, calcium, and magnesium. Calcium is responsible for bone strength, magnesium is responsible for cellular metabolism, and phosphorus nourishes our brain! One of the most valuable properties of chocolate is its ability to elevate our mood. All it takes is a piece of chocolate and life seems better! Magnesium is responsible for this, it counteracts depression (every action has its counteraction), also improves memory, increases resistance to stress, and strengthens the immune system. Doctors advise eating chocolate to prevent fatigue.
Conclusion: the sources were right. Let’s take chocolate to the exam! But still, it is worth remembering: chocolate will cheer you up quickly, but the effect is short-lived. These are so-called “fast carbohydrates. If you eat it 5 minutes before the exam, you will be awake in half an hour. And how to stay awake for the whole exam? This is where “slow” carbohydrates help us. Oatmeal may not be as tasty as chocolate, but it will be even healthier. You should not eat chocolate when preparing for the exam, but as a dope, it will come in handy.
Where to go without nuts! What to eat before exams while preparing for it, if not them! Their useful properties have been known since ancient times. So long ago the priests of Ancient Babylon forbade commoners to eat nuts because they knew that nuts strengthen the mind. Many years have passed and now everyone can afford a handful of nuts, which not only strengthen the mind but also have a beneficial effect on the whole body. All varieties of nuts contain vitamins A, E, and B vitamins and a lot of micronutrients such as phosphorus, iron, calcium, and potassium. It is enough to consume 40 grams of nuts a day to give your brain, blood vessels, and bones a full range of vitamins and trace elements. They will help a lot for concentration during writing assignments and preparation for the exam.
Do not forget to drink very often. Many studies have shown that children who drink water and other drinks much more often concentrate better, absorb new information easier, and almost do not suffer from headaches. When studying, always keep a bottle or jug of clean water on the table, and if you don’t like plain water, dilute it with fruit concentrate.
Drinks containing sugar are best avoided if there is a lot of it because they cause your energy level to drop immediately after you drink them. Drink plenty of water the day before the exam, but it is advisable to drink it also during the preparation so that the water passes completely through the body and you do not have to spend the whole exam in the toilet. Under no circumstances should you accustom yourself to caffeine (tea, coffee, or coke) when you study at night; the caffeine will make you feel tired the next day.
Nutrition For The Mind
When we learn, we need a good memory, attention, quick thinking, a well-hung tongue, and a brain supplied with oxygen. Foods for memory are fruits and vegetables. Common carrots stimulate metabolism in the brain, so you can eat a plate of grated carrots before the USE is a good thing. All fruits are indispensable, too! A delicious pineapple will help you retain huge amounts of text in your memory. In general, any fruit or vegetable high in vitamin C will improve memory. It is not even necessary to eat a ton of pineapple – a glass of juice is enough.
In order to improve your attention, you should introduce nuts, onions, and seafood into your diet. It is enough to eat 100 grams of shrimp a day so that your attention will be strong. To saturate the brain with oxygen you need to eat, again, onions. If you decide to eat onions before the exam, you can kill your examiner with your breath. So it is better to eat nuts before the exam. For fast thinking, you need foods high in vitamin C – lemons, pineapples, cabbage, and many others. Nutrition for the mind should definitely include vitamin C and a bunch of other minerals and vitamins! Blueberries and blueberry drinks will be very helpful. Of course, not every poor student will be able to get shrimp and fresh blueberries, but lemons, carrots, and cabbage are easy to find.
Bio: Rebecca Carter is a content writer and works for a company that provides help with writing assignments for students. She has Bachelor´s Degree in Journalism and is always happy to assist students with their papers. Her main hobby is tennis and horse riding. Besides, Rebecca enjoys hiking and visiting culinary courses.