It’s that time of the year again: we are wrapping up the semester, and it seems like there’s not enough time to study everything we need to know, let alone think about eating right. We put other priorities over our health, especially during the stressful period of exams, and we may be studying in the library for so long that we don’t even realize it’s 5:00 p.m. and the only thing we’ve eaten all day is a granola bar and a coffee. Our bodies and brains suffer from this routine, and as much as we might think that it gives us more time to study, this eating pattern actually leads us to be less productive in our studying and to stress more about exams.
The time it takes to eat a simple, healthy meal will increase our productivity and allow us to be more efficient with our time. It is extremely important for us to be able to concentrate for long periods of time, memorize a lot of information, and be able to perform complicated cognitive tasks, all while staying healthy. Here are some tips to help you through this stressful period:
Don’t skip meals, especially breakfast
When the body is dealing with stress, minerals are excellent in maintaining the steady energy necessary to study efficiently. Iron, found in red meat, cereal, lentils, and spinach, as well as vitamins such as B vitamins found in whole-grains, eggs and nuts, boost the brain by providing the nutrients it needs to function. Stress may also result in a compromised immune system. To boost your immunity and make sure you don’t get sick during exams, eat foods rich in vitamin C such as oranges, clementines, apples, and bananas. Breakfast is important because it wakes up your brain and gives it the energy boost it needs to retain information and concentrate.
Eat smaller meals spread throughout the day
Eating regularly and in smaller portions helps to keep your overall nutrient and energy levels stable, in addition to ensuring that your brain has the energy it needs to stay focused and work efficiently. Spreading out meals helps to avoid craving immediate energy, often in the form of unhealthy foods rich in sugar and fats. This is the kind of energy that the body usually craves after a long period without food, such as a whole day of studying at the library. Big meals can also slow you down mentally and physically, making you feel bloated and sleepy as the body’s energy will be focused on digesting all this food rather than on fueling the brain.
Choose brain-boosting foods
This includes protein-rich foods that contribute to mental alertness, such as eggs, avocado, nuts, yogurt, fish, blueberries, seeds, and dark chocolate. Fish is rich in oil and omega 3 fatty acids, which aids in brain functions and helps your cognitive abilities in particular. Nuts and seeds are rich in antioxidants that help your immune system and help you to concentrate better. Dark chocolate is also a great source of antioxidants, and it pumps up your brain power. A study at the University of Nottingham proved that dark chocolate is rich in flavanols, which boost blood flow to key parts of the brain, resulting in improved performance and memory. Chocolate has also been proven to relieve stress, which is what we really need this time of year.
Prepare and plan ahead
Preparing for exams includes not only studying all the material, but also making sure that you have good food to eat and that you are getting the strength you need. Take a study break and plan a few simple meals and snacks that will last you for the week, which will help to ensure that you have something to eat without worrying about spending time cooking. Also, make sure that you have fresh food available; go to the grocery store and pick up some fruits and vegetables, milk and eggs, as well as some healthy snacks. Plan a simple dish that combines a protein source such as meat, with a grain such as rice, and vegetables. A great way to do so is by cooking a big batch of stir fry—a simple, nutrient-rich and delicious meal, which you can store up to 5 days, and all you need to do is reheat it.
Stay hydrated
Drinking enough water while studying is extremely important for concentration and being able to remember what you are studying. Dehydration can make you feel faint and sap your energy. Teas and juices without a lot of sugar are great choices, but sugary sodas, energy drinks and alcohol are not. Drinking alcohol causes excessive fatigue, puts more stress on the body as it has to deal with toxins, and alters sleeping cycles, all of which are counterproductive to effective studying. As tempting as it is to drink lots of coffee and energy drinks to wake up, caffeine can actually increase nervousness and anxiety. Stick to having one to two cups of coffee earlier in the day, to ensure that you get a good night’s sleep.
Focus on your meal
While it’s convenient to eat while studying, it is better to take a food break and focus on what you are eating. Your brain needs breaks, and eating small frequent meals will force you to allow your brain to rest and prepare itself for another session of studying. When you focus on what you eat, you control how much you eat and you can listen to what your body needs. Even if it’s not lunch time yet but you are feeling hungry, eat a snack or an early lunch, since hunger can distract you from what you need to focus on.
The food you choose to eat determines how productive your studying will be and your performance on exams. Use the above tips to make sure you study efficiently, and plan ahead of time to make sure you always have good food and snacks available. Don’t forget to take care of yourself, take breaks and get enough sleep.