As exam season looms, stress levels soar, and study schedules intensify, it’s easy to neglect two pillars of health that can significantly impact cognitive function and academic performance: nutrition and exercise.
This article will guide you on weaving good nutrition practices and exercise into your busy study routine to make your brain sharp and ready to tackle your exams!
BRAIN FOOD FOR EXAMS
Our brains require a steady supply of nutrients to function optimally.27 Amidst the chaos of late-night study sessions and last-minute revisions, it’s tempting to grab fast food or skip meals. However, your brain needs fuel to function at its peak.
HERE’S HOW YOU CAN ENSURE YOU’RE EATING RIGHT:
1. DON’T SKIP BREAKFAST
Recall, performance and concentration are better if you’ve eaten a morning meal.26 A good breakfast should provide decent amounts of energy – and preferably fibre and calcium27:
- Wholegrain high-fibre cereals (muesli or oats)27
- Add milk or yoghurt for calcium27
- Wholewheat toast with healthy fats like peanut butter, avo, or egg27
2. PLAN AHEAD
An easy way to ensure you have excellent study foods on hand is with meal prepping. Cook healthy meals in batches and store them in individual containers. This way, you’ll have quick, healthy options even when pressed for time.
3. BALANCE YOUR PLATE
Opting for nutrient-rich foods builds your brain power and also strengthens your stamina.26 Ensure your meals include a balance of:
- Proteins like lean meats, eggs, soy foods and milk give you sustained energy30
- Complex carbohydrates like whole grains, beans and legumes fuel your brain30
- Healthy fats like avocado help your brain function optimally27
- Dark fruits and vegetables (rich in antioxidants) essential for brain health30
4. SNACK SMART
Replace chips and sweets with healthy snacks that refuel your brain. Opt for fresh fruits, nuts, yogurt, or crispbread with peanut butter26 – they’re nutritious and easy to prepare.
5. HYDRATE
Drink at least eight glasses of fluid a day to stay hydrated and curb fatigue while you study.26 Staying hydrated is key to maintaining cognitive functions.30 During study sessions, keep a water bottle with you or opt for herbal teas, low-fat milk, or vegetable and fruit juices.26
EXERCISE DURING EXAMS: A BRAIN’S BEST FRIEND
Physical exercise may seem like a waste of precious study time, but it’s a potent tool to boost brain function.28 Regular exercise can improve memory and thinking skills,28 reduce stress,28 boost mood,28 and enhance concentration.29.
HERE’S HOW TO INCLUDE IT IN YOUR BUSY SCHEDULE:
1. SHORT BUT REGULAR
Time can be scarce during exams, but even brief bouts of exercise can be beneficial. Moderate exercise can boost your performance in memory and cognitive flexibility.28 30 minutes of moderate exercise like a jog, quick HIIT workout, or a brisk walk can reduce stress27 – boosting your mood so you can go back to studying and feeling good!28
2. STUDY BREAK WORKOUTS
If you’re feeling overwhelmed, some regular exercise will keep stress at bay and will help you to maintain a positive mind-set. Low-intensity exercises like short walks, stretching, and yoga can give your energy levels a much-needed boost and increase your “feel-good” endorphins – so you can go back to studying with a renewed outlook!29
3. INCORPORATE MOVEMENT
Small changes like taking the stairs instead of the lift, walking while reading flashcards, or going on a hike instead of watching a movie, will increase your daily activity level.28
STAY CONSISTENT
Consistency is crucial. Develop a routine that includes both balanced meals and exercise and stick to it. Changes may not happen immediately, but you’ll notice improvements in your energy levels, concentration, and overall well-being over time.28 Consider making a meal plan to ensure you’re getting a balance of fruits, vegetables, whole grains, and healthy fats.27,30 Schedule short exercise breaks, like walking, swimming or even dancing, during your study routine.31,35
REMEMBER
Exams are a marathon, not a sprint. Fueling your body with the right nutrients and keeping active will boost your academic performance and improve your overall well-being. Take one step at a time, and soon, these practices will become second nature.
HAPPY STUDYING, AND GOOD LUCK WITH YOUR EXAMS!
2023083010308969. OCTOBER 2023.