In order for our brains to function to their highest ability, they need to be fuelled by nutritious food. Stocking up and preparing the night before is a proven way to avoid the mid-afternoon grab for a sugary snack.
Foods proven to enhance the brain’s ability to function include: meat, oily fish, eggs and cheese, beans and pulses (e.g. lentils, kidney beans, quinoa), nuts (e.g. walnuts, cashew nuts), seeds and dried fruits.
As much as coffee and energy drinks seem to possess a miraculous ability to get us through almost anything, the brain requires a high proportion of sustained energy to process information, and so unfortunately surviving on high caffeine drinks will not help with exam success.
Here’s a breakdown of the most important tips for sustaining a healthy diet over the exam period:
1. Regular meals (especially breakfast)
Including wholegrain items in your breakfast will help to combat the mid-morning slump, and help you to concentrate for a more sustained period of time.
2. Snack right
Avoid processed sugar, and snack on natural sugars such as fresh or dried fruit. Nuts and seeds (such as pumpkin and sunflower) are also good options.
Other simple ideas include: nut butter or cottage cheese on celery sticks, cheese and oat or rice cakes, toast and peanut butter, popcorn, yogurt or chopped raw vegetables.
3. Omega 3
Ensure that you keep your Omega 3 intake high during the exam period, as it has been proven to stimulate brain activity and help with sustained focus. A great source of this is oily fish, but it can also be found in seeds and nuts.
4. Stay hydrated
Keeping hydrated will help you stay focused and avoid irritability. It’s recommended that we consume 1.2/1.5L of water a day – try to stick to this, and avoid substituting water for sugary drinks.
Have a coffee if you feel the need – it can give a lift to our alertness for a short period of time, providing intake isn’t excessive. However, make sure to avoid it in the evening.
5. What to eat before an exam?
Don’t try anything new or adventurous – stick to what you have been eating over the revision period. The morning of your exam isn’t the time to try a new cuisine. Have something light and nutritious (perhaps an omelette, or a wholegrain bagel), and be sure to drink lots of water.
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