Have I ever mentioned how much I love cramming for super-stressful exams? No? Well, perhaps there’s a good reason.
Surviving exam season can be quite the challenge at times, as we have to be able to balance hardcore study sessions with proper nutrition and sleep to keep us going. And, of course, the ever-present temptation to procrastinate… which can, in turn, cost us sleep… which results in an excessive need for caffeine to stay conscious… which results in too much tea (or coffee, though I’m a tea-drinker so I’ll say tea 🙂 ).
As we cram/study away, it can be easy to lose sight of what exactly we are using as fuel throughout. Exams and studying require brainpower, and despite their convenience, processed foods and vending machine treats are simply not going to cut it. Tea and coffee may also be your friends at times, but over-excessive consumption of anything will not help you in the long run (which is kind of what we care more about, as yes, there is life after exam season).
But where to start, and what to eat? This, my friends, is where this article comes in. I’ve listed some foods you should be easting as well as snack suggestions and their benefits, so instead of reaching for that bag of chips, you can try something even more satisfying that will also help fuel your brain.
Breakfast
Your brain needs fuel, and after waking up in the morning, you need to feed it something nutritious to get it going. There are many reasons why you should eat breakfast and many articles on the matter, but you have to make sure you’re also getting something healthy in- and no, doughnuts aren’t going to cut it. Make sure to include various food groups like fibres (apples are particularly good in the morning) and healthy fats (yay nuts and avocados!) to ensure a well-rounded and healthful breakfast that will keep you going throughout the day.
Stumped for ideas? My go-to’s personally include oatmeal (with walnuts and blueberries), yogurt and granola, an omelet, or avocado toast. There are lots of other ideas out there, and these quick and healthy breakfast recipes will be sure to inspire.
Fruits
An overall healthy snack, fruits are also great when it comes to helping with enduring brain power. Blueberries are often cited for their antioxidant content, but all sorts of fruits make for quick, healthy snacks that satisfy while providing staying power for your brain.
Nuts
Nuts are excellent little packets of energy, and eating nuts has been associated with improved brain health in general. Walnuts, in particular, provide lots of omega-3’s and being similar in shape to a brain, are said to make you smarter. Almonds are chock-full of vitamin E, peanuts are full of niacin, and each nut provides various nutrients and benefits, all of which are essential for the brain. In addition, they make for a filling snack that satisfies far more than a bag of chips.
Being Persian, there is always a large bowl of mixed nuts (ajil) on our kitchen counter, and kids are encouraged to eat a handful every day. This is for good reason, considering the benefits of nuts for the brain, and I definitely suggest keeping mixed nuts on hand for a quick snack that will not only keep you full, but also keep you going in your study routine.
Leafy Greens
Nutrients aplenty! What with their folate and vitamin content, leafy greens have a reputation for being an essential part of a healthy diet. Naturally, such is also required when studying hard, so make sure to eat a salad at some point during the day.
Whole Grains
Whole grain breads are excellent for staying power in that they provide a lower release of glucose into the bloodstream than white breads. Use whole grain toast in a sandwich and you have a healthy meal that will keep you satisfied.
Water
Hydration is essential to maintain consistent focus throughout your study sessions, and a bottle of water should always be present when you’re studying. There have been lots of studies on the impact of water on mental performance, and the general conclusion is that drinking more water is largely beneficial. Of course, we may prefer to drink tea or coffee at times, but keeping hydrated as you study is definitely an important factor in making your study session successful.
Though fruits and nuts can be satisfying snacks in themselves, sometimes we want something more…
Some Snack Ideas
my go-to’s:
- apple or celery or banana with peanut butter (or almond butter, but I personally prefer peanut)
- banana avocado smoothie (I typically use 1/2 each banana and avocado, and 1 cup almond milk- can be adjusted to suit preferences easily)
- yogurt with honey and blueberries and seeds (I typically use pumpkin)
- dried seaweed
- carrots, celery, and hummus
more suggestions…
https://www.buzzfeed.com/tashweenali/snacks-for-studying?utm_term=.kl832QYA4#.xvZYRmael
https://www.topuniversities.com/blog/brain-food-what-eat-when-revising
So, here’s to eating yummy food and succeeding in our exams!
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