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This is going to be a touchy subject. Do you know why I say that? Because when I was revising for exams, I got fed up with people telling me what to do. All of the imperatives - 'study harder!' and 'don't study so late!' and 'why aren't you studying???' were maddening! You're already told when to eat, when to sleep and when to take a shower. And now we're trying to tell you what to eat?
Well, no. Our premise is just to pass on information so you can make the best decisions for your situation. And we don't plan on spouting any type of hip, faddish diet tips. We want to lay out the facts:
- caffeine, from coffee or energy drinks, gives you a short burst of alertness before triggering a major crash
- sugar, not caffeine, is energy drinks' main cause of energy spikes
- relying on stimulants - caffeine and sugar, could provoke anxiety and make it harder to focus
- a calorie is not a calorie; some are good fuel and others bog you down
- not all carbs are equal
- certain fats are good for you
Doing well in exams takes a lot more than studying assiduously throughout the year. It involves keeping your body in good shape, too. You have to ensure your nutritional intake is balanced and varied. To make our point, let's look at the direct link between physical wellbeing, mental acuity and keeping your mood on an even keel.
A Word on Diets
Fad diets are nothing new. They've been around for at least 200 years, since consumers had a choice of what to buy. Those diets have rather hijacked the perfectly serviceable word we use to describe how we eat. The Keto diet, the Paleo diet, the Mediterranean diet... The list of novelty diets grows longer by the day. And then, there are cleanses and detoxes. The juice cleanse, the liver detox and other headline-grabbing names.
Let's debunk the cleanses and detoxes first. Simply put, they're not necessary. In fact, as you barrel towards your exams, taking such a radical action could harm more than help you. You need all of your strength and brain power for the challenge ahead. Weakening yourself is a step in the wrong direction. And besides, your body does a good job of cleansing itself. There's no need to stress your system unnecessarily.
Now, for those diets. Here too, the logic is simple. Any regimen that specifies cutting out a 'food group' is incomplete. By food groups, we mean macronutrients: protein, carbs, fats (and fibre). Some diets call for reducing carbs. We need carbs; that's where our energy comes from. Fat-free diets are just as bad. We need fats to help rebuild cells, power our brains and generally keep things moving along.
Fibre, while not a macronutrient, is essential to our health. It keeps our gut biome fed, which allows it to function optimally. Thus, we get the maximum benefit from the foods we eat. Not the least of which is enhanced cognitive ability. That's exactly what we need, coming into exam season! We've just given you a lot of information but no worries. You don't need to draw a mind map to keep all of this straight; we've condensed all the vital information below.
Your Brain on Nutrition
Dr Robert Lustig despairs over diet trends wrecking kids' lives and health. It's not just that his patients are obese or that, at barely 10 years old, they show the first signs of fatty liver disease and diabetes. It's that their mental health and cognitive skills are on the decline, too.
"Protect the liver, feed the gut." Dr Robert Lustig, Paediatric Neuroendocrinologist
He and his team put together the Real Food programme. Essentially, it amounts to: if a food has a label, it's not Real Food. If it has an ingredients list, it's not Real Food. If it dances on the telly and comes in a container, it's not Real Food.
Real Food delivers brain power. It provides energy for you to keep to an effective timetable for revision. It silences hunger pangs and improves your focus. Most importantly, Real Food is not a fad; it's for life. So why not start consuming body-and-brain-healthy foods - for your exams and for life?
Foods High in Omega-3 Fatty Acids
Per Dr Lustig, Omega-6 is bad. Omega-3 is good. The ideal ratio of Omega-6 to Omega-3 fatty acids hovers between 1:1 to 5:1. Yet the average ratio in the Western diet stands at approximately 15:1 or 16:1. In other words, our diets are seriously deficient in Omega-3 fats and way high in Omega-6.
Omega-6 fatty acids are found in foods like poultry, eggs, avocado and whole-grain bread. Top sources of Omega-3 fats include wild salmon, flaxseed and olive oil. An adequate intake of Omega-3s boosts heart health and fights inflammation. It also promotes a host of important functions in the body. But that doesn't mean you should avoid Omega-6 foods because that fatty acid helps build cell membranes, including those in your brain.
A study carried out by researchers from UCLA has found that the consumption of Omega-3s can help us increase our memory, improve cognitive function, battle mood swings and even keep age-related diseases such as dementia, at bay. But this is not a good/bad scenario. You need both Omega-6 and Omega-3-rich foods, particularly in the months leading up to exam time.
Protein-rich foods
Lean protein sources like chicken breast, eggs and meats contain an important amino acid called tryptophan. This chemical is crucial for the production of serotonin, also known as the ‘feel-good molecule’. Research shows that a decline in serotonin levels has been linked to many mental conditions including depression, anxiety and migraines.
Chocolate is another food that helps increase serotonin levels. For ultimate benefits, stick to dark and preferably, raw chocolate. Many raw chocolate varieties are made with essential oils like lavender. Many consider this particular scent to have powerful effects when it comes to relaxation.
Fibre-rich Foods
As Dr Lustig's research proves, fibre-rich foods are the best for us. Not only does fibre help keep our gut biome healthy, it keeps our brain running at peak performance. And it keeps us from overeating, too. For optimal results, you should take in a balance of soluble and insoluble fibre.
Ahead of your exams, consider a breakfast of oatmeal with chunks of unpeeled apple and cinnamon. For an extra fibre (and protein!) boost, mix in 15g of chia seeds. If apples don't strike you, any other fruit with edible skin will do. Just be sure to not peel the fruit; the skin is where the fibre is at. Beans also have a lot of fibre but try to avoid tinned beans. They're loaded with sugar!
Dietary Fat
We need fat in our diet but it has to be the right kind of fat. You probably don't need anyone telling you that trans fats are bad. That's why everyone's speaking out about regular visits to the chippy and cutting back on pizza.
But there's nothing wrong with drinking full-fat milk or eating full-fat cheese and other dairy products. Nuts and avocadoes are also good sources of healthy fats. You may even treat yourself to a guilt-free sarnie, occasionally. Because you know what they say, right? Good fats make for good revision. (Is that not a thing yet? You could make it one!)
Don't Forget Your Vitamins
If you are constantly on the go and/or experiencing a stressful or particularly busy time in your life, consider your diet from a vitamin perspective. Some of the many vitamins and minerals which are vital for brain health include B Vitamins, found in red meat, fish and whole grains. Vitamin C, found in citrus fruits and green leafy vegetables, is crucial for cognitive performance. Vitamin D, sourced from eggs, shrimp and fatty fish, keeps your brain processing information at lightning speed.
Nutrition tips for exam time
If you're very close to exam time, you probably have all the revision how-tos you need. And you might have enough nutrition information to guide your meal and snack choices in the weeks ahead of your exams. You did know that eating a nutritious meal only on the eve of your exams won't do you much good, right? It's about as effective as staying up late, trying to cram information into your brain.
Neither type of cramming - food into your face and knowledge into your head, works. 'Slow and steady wins the race' applies to both types of intake. In both instances, you'll want to pace yourself and enjoy the full spectrum of what you consume, be it food or info. Follow these top nutritional tips for a sound body and mind, ahead of your exams (and for life!).
Don’t Miss a Meal
When we are hungry, trying to concentrate or recall vital information is more challenging. Keep your energy levels constant. Avoid peaks and troughs by eating an optimal balance of (good) carbs, protein, (good) fats and fibre. As a snack, consider a handful of almonds or some other type of nut. Or maybe a couple of celery stalks with peanut butter.
Steer clear of calorie-rich foods and, especially, empty-calorie foods and drinks. They can make you feel sluggish and tired after their brief energy spike wears off. And they're so lacking in fibre and nutrition that you'll soon find yourself hungry and running for the fridge again.
Avoid High-sugar and Processed Foods
Have you been to the supermarket lately? Did you happen to notice how much more space frozen foods take up? And the wild variety! Everything from complete meals you can simply reheat to flash-frozen vegetables, with or without sauce packets. Clearly, freezers aren't just for ice cream anymore.
Now, for the bad news. With the possible exception of frozen vegetables - minus the sauce packet, freezer fare is loaded with sugars. Sugar is as effective as salt when it comes to preserving foods. It also helps lower the freezing point of certain foods so that they don't get infused with ice crystals. So if you're happy that your fave takeaway is now available as a frozen, think again. It's likely packed with sugar to maintain the texture and boost the taste.
When foods are processed, they are essentially stripped of all the elements that make them hard to process - minerals, vitamins and fibre. And then, most of those 'healthy' elements are added back in, this time as chemicals. Fibre, the most important property, is left out. For proof of this, you only need to read a breakfast cereal box ingredients list.
Meals which are primarily made up of processed foods and refined sugars take more time to digest. They also cause your blood sugar levels to spike then dive, resulting in less energy. Low nutritional values, spiking and flagging energy... And that's not the worst part. You'll invariably feel hungry just a few hours later. Processed foods give you nothing, they may as well be considered empty calories.
What Should You Drink?
Goodness, but beverages have come a long way, haven't they? You have your basics: water - with or without natural fruits. Juices: organic, commercial, from concentrate or freshly pressed. Teas of varying types, and coffee. Sports drinks, energy drinks and designer coffees are all sugar-laden. Fizzy drinks? They're a definite no-no, even the diet versions.
Of course, you can indulge in a fizzy drink once in a while, but try to avoid them. Sports and energy drinks: they sound healthy but they're not much more than sugar water. Even the ones that promise to deliver electrolytes. Unless you are a regular coffee drinker, stay away from this beverage. Certain types of tea, and any other drink containing caffeine, can increase anxiety.
Eating a piece of fruit is better than drinking juice. You might consider fruit drinks processed; you get all the sugar and none of the fibre. And if you drink commercially-produced juices, you're basically drinking sugar water (again!).
The safest, healthiest beverage remains water. You might treat yourself to sparkling water every so often. You can liven water up by adding a few berries or whichever type of fruit you prefer. Not only will your drink be naturally flavoured but it will look nice, too!
The takeaway is to not drink anything that will rob you of sleep. If you are feeling anxious ahead of your exams, try a relaxing tea made with lime blossom and/or Valerian before turning in. Valerian has not only been found to help with sleep; it is also thought to improve mood and anxiety levels.
Snack Healthy
With all the fibre talk we've been on about, you might think that we would look on approvingly if you gnawed on your pencils as you revise. You might think we'd recommend that, even. That's a bit off the mark.
Should you get peckish as you pore over your notes, choose your snack based on how far away mealtime is. If you have a while to wait, a hard-boiled egg wouldn't be out of the question. You might also go for a slice of cheese, rolled up, with nuts inside. Those types of snacks will hold you for at least an hour.
If tea time is closer than that, a few carrot sticks, a bit of broccoli or a celery stick would be more suitable. You might even slather a bit of cream cheese into your celery. You should try to avoid veggie dips for the same reason that fruit before a meal isn't advised. Their sugar content might leave you feeling less hungry. That's not the feeling you want right before your meal.
If you have more than one exam in one morning or afternoon, stock up on snacks like boiled eggs, fruits and nuts. Those snacks are portable and will keep your energy levels constant. Try to avoid protein bars. Even the so-called all-natural ones contain gobs of sugar and chemicals.
We hope that you have found these tips useful. If you have any foods that you think should be added to our list, please let us know via the comments below. Do you need some help finding resources and websites for revision, now? If not, all that's left is for us to wish you the best of luck with your exams!
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