There are numerous ways to deal with the exam period known to cause lots of stress for students.
The fear of tackling exams is the leading course of dropouts, especially in rural areas. Exams also kill the spirit of learning as they focus more on marks and grades rather than the development of the students.
Blanking out on texts which is a sign of anxiety, is quite common. It interferes with both memory and performance. Simply put, the more anxious a student gets, the harder it becomes to remember, and the harder it is to remember, the more the anxiety.
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Below are a few tips that can help you go through the exam period smoothly
- Take everything you need to take with you to the exam room
- Go to the toilet some minutes before the exam starts
- Spend some time focusing on your breathing if you are nervous
- Take time to slow your breathing and relax when the exam starts.
- Sleep for 6 to 8 hours the night before
The tips mentioned above cannot be resourceful if you don’t feed your body with the right foods.
A healthy diet is essential for keeping one’s brain, and body nourished to take on challenging tasks. However, not all foods are good to eat during exam periods.
Below are examples of the best foods during exams. The foods improve the brain’s health and promote academic performance.
Water
Taking water may sound a little bit too obvious, but it is one of the best ways to maximize your focus as you write your exams. On the other hand, dehydration has severe consequences: headaches, fatigue, reduced alertness, and lack of concentration.
Always start the day with some warm water before taking breakfast. Doctors and health practitioners recommend taking a minimum of eight glasses daily. All the same, you can take a bottle of water with you in the exam room if it is not prohibited. A recent study revealed that students who took lots of water during the exams performed on average 5% better than their colleagues who didn’t.
Whether students should consume tea or coffee during exams is debatable, but it is better to avoid sugary beverages and energy drinks. Should you take coffee or tea, it must be in low amounts. Sodas, carbonated water, and energy drinks should be avoided because they are high in sugar, leading to energy peaks and troughs.
Vegetables
Vegetables are rich in fibre which slows down digestion. As a result, the energy in food is released gradually, making you avoid energy peaks and troughs. Other good sources of fibre include broccoli and carrots.
Additionally, vegetables contain iron, which is critical during the examination period. A lack of it thereof leads to tiredness and diminished focus.
Fruits
Fruits contain vitamin C that aids in boosting the immune system. Eating various fruits during the exam period has lots of benefits, and they should be taken before meals.
Citrus fruits top the list among the most nutritious fruits. Its intake is linked to numerous benefits like the promotion of mental performance.
Similar to oranges and berries, citrus fruits are highly rich in compounds- such as hesperidin, rutin, naringin, among others.
Eggs
Eggs are rich in nutrients that boost brain performance. They contain nutrients like choline, selenium lutein, and vitamin B12
To begin with, choline aids in the development of the brain, while selenium is responsible for coordination, cognition, and memory.
Secondly, lutein is associated with a carotenoid pigment that helps to improve visual and mental functions.
Lastly, Vitamin, B12, is essential for neurological health and a lack of it leads to brain impairment.
Students need to take eggs, especially during breakfast, in light of the above benefits. The whole egg ought to be consumed to reap the potential brain function.
Fish
Fish is rich in omega 3, which plays an essential role in brain health. It also contains other beneficial nutrients like B12 and selenium.
A recent study revealed that consuming 8 grams of fish in a day was associated with better mathematics grades than no or limited fish intake.
Apart from consuming fish during the exam period, the American Heart Association recommends taking fish or plates of seafood at least two times a week as part of a healthy diet. Salmon and mackerel are among the most beneficial types of fish as they contain lots of omega 3; however, if your budget is low, consider sardines on toast.
Nuts and Whole Grains
Aside from having nutrients such as zinc and vitamin E, nuts are portable, making them an excellent choice even in the exam room. A lack of zinc and vitamin E in the body is associated with hyperactivity.
On the other hand, whole grains are packed with fibre, antioxidants, proteins, and trace minerals. Therefore consuming porridge, brown rice, whole grain bread, and wholemeal pasta can aid in keeping blood sugar levels stable and increasing brainpower.
All in all, they are certain foods that can lead to moodiness, fatigue, and a fuzzy memory during the exam period. Every student should avoid the following foods during exams, according to the Academy of Nutrition and dietetics,
- Beverages like sodas and energy drinks as mentioned herein
- High sugar foods such as cookies and ice cream
- Greasy foods like hamburgers and pizza
- French fries and chicken nuggets
- Regular chips
Bottom Line
Don’t try to eat a new diet before the exam; it’s best to stick with what you know. Prepare foods you usually eat but try adding some of the foods mentioned above. Eating healthy foods will help you ace the test, but you may also decide to start some healthy, long-life eating habits as well. Hopefully, don’t solely rely on the practices mentioned above; strive to upgrade your study skills and time management if you want to improve your test scores and academic performance in general.