What to eat and avoid before an exam to boost your body and mind.
If you are taking the Panhellenic exam, be careful with your diet. It may not be a priority for you right now, but numerous studies have shown that a healthy and balanced diet can make a significant difference in your performance.
THE clinical nutritionist-biologist Haris Dimostenopoulos, The head of the Nutrition Department at Athens Public Hospital has some science-based advice that can help you reach your goals.
Eat breakfast every day
Make sure you eat a balanced, healthy breakfast every day to be in the best shape possible on exam day. Studies have shown that students who eat breakfast perform better.
One of them indicated that there were people having breakfast performed significantly better in subjects such as language and mathematics at least 4-5 times a week than those who ate 1 meal a week or less.
The difference is attributed to the positive effect of breakfast on mental activity. In addition, it “wakes up” and activates metabolism.
An ideal breakfast for exams contains slow-release carbohydrates (to “feed” the brain and a constant supply of energy) and proteins (to avoid feeling hungry in the middle of exams). Good choices, such as oats, whole grain bread, whole grains, low-fat milk and yogurt, are eggs, Mr. Dimostenopoulos recommends. try one of the following:
- Whole grain cereals with milk and fruit
- Poached (or poached) eggs with wholemeal toast from quality bread
- Yogurt with various fruits (eg strawberries, raisins, cranberries, berries)
- Fruit and peanut butter smoothie
- A bowl of raw oats with milk, honey and cinnamon
Drink plenty of fluids
Keeping your body well hydrated is one of the best ways to maximise focus. Even small (mild) dehydration may cause you to:
- Tiredness
- headache
- Decreased alertness
- Decreased concentration of attention
It is your first and best choice drink plenty of water. Make sure you have a water bottle with you for the exam.
Recent studies have shown that children those who are well hydrated have better mental performance, especially in terms of short-term memory. In other words, a little water can (and does) help again at the last minute.
Other studies have shown this students with them on exams, those who drink plenty of fluids, mostly water, can write almost 5% better than those who don’t.
Set a goal to consume 6-8 glasses of liquid per day. In addition to water, you can also drink a glass of milk and a glass of fresh fruit juice day.
Avoid excessive caffeine
Although caffeine is a stimulant and its consumption can theoretically help you in exams. its excessive consumption shows the opposite of the desired effects effects.
Excessive use of caffeine by students makes them irritable and tired. Both of these outcomes reduce his ability to learn.
In addition, too much caffeine during exam period affects the quality and quantity of their sleep. Found, e.g. it increases the time it takes them to fall asleep, as well as the hours they sleep. The result is that they are sleepy the next day and do not perform well in class because they are sleepy decreased ability to concentrate.
Mr. Dimostenopoulos recommends avoiding high-caffeine colas and energy drinks. If you like something, limit yourself to a cup of coffee or tea. If you need a little caffeine to wake you up in the morning, don’t deprive yourself. Otherwise, don’t start consuming caffeine thinking it will boost your exam performance.
Of course, you should also avoid alcohol. It’s not recommended for minors anyway, but it can be disastrous, especially in exams. This is because it causes thirst, disrupts sleep and can reduce concentration the next day.
Eat foods that improve concentration
There is no magic food that will guarantee you success in exams. However, there are many foods and nutrients that can boost brain function.
The omega-3 fatty acids it is important that they are sharp in exams. So, you need oily (oily) fish and some nuts (about 30 grams) at least twice a week. Good choices include the humble sardine, salmon, trout, walnuts, etc.
You eat too fibre, which slows digestion. Thus, your body will be provided with constant energy (calories) and you will avoid sudden fluctuations. Carrots and broccoli are two vegetables that can help you in exams. So are dark green leafy vegetables and legumes (such as lentils) that contain iron.
Iron deficiency anaemia is especially common in girls. It causes fatigue and lack of concentration. Don’t forget to put some lemon on these vegetables so that your body can absorb their iron more easily.
Also eat daily fruits such as apples, pears, bananas and berries. Their plant fibres slow down digestion and thus gradually release sugar (glucose) into your body. With their help, hypoglycemia, which affects concentration, can be avoided.
They have a similar movement whole grains which you need every day. It is good to eat pasta and whole grain breakfast cereals during the exam period. Also, choose brown rice instead of white. In order not to fall asleep during the exam, don’t overdo it with carbs morning before writing.
Avoid overeating
During this difficult time in your life, you may have the impulse to eat pizza, skewers and ice cream. However, highly processed foods are not “friends” of exam performance.
These foods are high in fat, sugar and/or salt and also contain various chemical additives. In other words, they meet all the conditions to load you with a lot of junk calories and a sense of weight.
Although you can consume them from time to time, they are not recommended for daily consumption and should not form the basis of your diet.
Match your meals to your reading
Since every body is different and there is no one-size-fits-all diet, Mr. Dimostenopoulos recommends tailoring your meals to your reading.
Practically, this means that if any tomorrow guys (ie you wake up early in the morning and read a book during the day) you need a good breakfast and lunch.
But if you have evening types (you wake up late in the morning and study till night) make sure you have a good lunch and dinner.