As finals approach, it is important to give your body the nutrients it needs to combat stress and perform at its best while studying for the big day. Below is a list of foods that will help you achieve the goal of giving your brain and body the nutrients it needs, as well as some pointers on what you can do to better prepare yourself for exam season.
Before a long day of studying, it’s recommended to start your day with a healthy breakfast. Consuming breakfast has been shown to have a positive effect on lifestyle and academic performance. A breakfast with slow-digesting, complex carbohydrates can steadily fuel the brain for hours during a study session or long exam. You can get your fill of complex carbs by eating oats, whole grain bread, or any other whole grain foods. You may also want to add eggs, roasted chickpeas, milk, or yogurt for a rich source of protein. Also, you can keep your nerves settled by including some vitamin E-rich foods in your diet, such as vegetable oils, nuts, green leafy vegetables, and fortified cereals.
For lunchtime, you may want to focus on eating healthy fats, such as Omega-3, and fiber. Omega-3s and other fats are great for fueling your brain and are found in tuna, salmon, grass-fed beef, chia and flax seeds, and walnuts. Fiber can be found in most fruits and vegetables. More specifically, you can find good amounts of fiber in carrots, broccoli, dark leafy greens, citrus fruits, apples, pears, raspberries, bananas, and beans.
For dinner, be sure to include broccoli and some dark leafy greens, such as spinach or kale, to get a handful of powerful nutrients. Both of these greens are rich in vitamin K, iron, B9, and B12.
Time for some good news; dessert can actually be beneficial if you eat it hours before bed and add some quality ingredients. An easy way to do this is to make yourself a tasty bowl of greek yogurt, for more B12, and add some antioxidant-rich berries. Antioxidants are important in protecting your brain and can be found in berries as well as beans, apples, plums, curcumin, and dark leafy greens. Generally, it’s best to avoid eating late, because it can disturb your body’s natural circadian rhythm by interfering with your sleep patterns, however being up late may be unavoidable sometimes. If you are going to be up for an extended period of time, make sure to listen to your body’s hunger signals. If you need a pick-me-up, opt for a well-balanced snack that’s high in protein or healthy fats to keep you full and energized.
Whether your eating schedule consists of three large meals a day, six smaller meals a day, or a combination of snacks and meals, keeping a steady eating schedule can help in maintaining your circadian rhythm, natural digestion, and overall weight. In times of stress, people tend to overeat and consume more comfort foods that are high in fat, sugar, and calories. To mitigate any temptations surrounding stress-induced eating and unwanted negative health consequences, consider planning out your eating schedule. Try to include quick and healthy foods so that when you have to make a snap decision, you have tools available.
Exam season requires a lot of energy and powering through fatigue is all too familiar to average college student. One crucial way to combat fatigue is by staying hydrated. The human body is made up of at least 50% water and needs to be properly hydrated to function, so be sure to drink some water each hour of the day. Mild dehydration can lead to tiredness, headaches, reduced alertness and concentration. Water can also accelerate the chemical reactions in our bodies and increase the rate at which our brains process information. Throughout the day, take small breaks to move your body and divert your eyes from screens and texts. Whether it’s for 5 minutes or 60 minutes, don’t forget that exercise is a guaranteed way to reduce stress.
A brief list to help you find key nutrients:
- Omega-3s – tuna, salmon, grass-fed beef, chia seeds, and walnuts
- Vitamin E – vegetable oils, nuts, green leafy vegetables and fortified cereals
- Antioxidants – green tea, Curcumin, dark leafy greens, small red beans, red kidney beans, black beans, pinto beans, prunes, raspberries, strawberries, red apples, pecans, sweet cherries, black plums, russet potatoes, plums, blackberries, cranberries, and blueberries
- Complex Carbohydrates – rolled oats, whole grain bread and other whole grain foods
- Protein – eggs, roasted chickpeas, milk, and yogurt
- Fats – Eggs, Flaxseed, tuna, cottage cheese, and salmon
- Fiber – carrots, broccoli, dark leafy greens, citrus fruits, apples, pears, raspberries and bananas
- Vitamin K – broccoli, spinach, and kale
- Iron – broccoli, dark leafy greens, and carrots
- B12 – broccoli, spinach, kale, and greek yogurt
- B9 – broccoli, spinach, and lettuce
Good luck on your exams!