With exams now well and truly under-way for GCSE and sixth form students, this week's blog has some tips from Jocelyn Peregrine, a nutritional therapist.
Eating and drinking properly can make a massive
difference to exam performance and revision effectiveness. The trick is to have the right food and drink
readily at hand and the junk food banished from the house. Then, to persuade the exam taker to actually
consume it!
1. Drink Water
Aim for 1.5-2 litres of water a day, NOT fizzy drinks or
energy drinks. Being properly hydrated
can increased performance by up to 20%.
If plain water is deemed too "boring", then try adding fresh
lemon or lime juice, mint, cucumber or even ginger. If fizzy is essential, then sparkling water
is OK.
2. Keep sugar to a minimum
Students need a slow, even release of energy to keep
their brains working at optimal levels.
Sugar provides a fast release of glucose into the blood stream that acts
like rocket fuel - energy off the scale for about half and hour and then a
slump, when the brain slows down and the body craves more sugar, distracting
from studies.
Watch for hidden sugar in breakfast cereals, supposedly
healthy nutri bars, fruit juices, white bread, white pasta etc.
3. Eat breakfast!
This is especially important for exam days when snacks
won't be available in the exam room.
However, revision days still need this too. A protein rich breakfast is ideal as
it should provide a slow release of energy for three or four hours e.g. Eggs on
wholemeal toast, porridge or muesli with ground nuts and fresh fruit, wholemeal
toast with nut butter, or yoghurt with fruit, nuts and seeds.
4. Protein with every meal
Ensure students get some protein with each meal and
snack, not only breakfast. There's
always the revision for the next exam that's going to need energy and brain
power. Remember rich protein sources includes meat, poultry, eggs, dairy products,
chickpeas, kidney beans and other legumes, homous, nuts, seeds tofu and miso.
5. Vegetables - loads!
Vegetables and fruit provide the majority of the vitamins
and minerals we all need in order for our bodies to work at their best. This includes energy production, nervous
systems, and brain power, to name a few.
Aim to eat the full rainbow of colours every day, preferably with at
least 3 green leafy vegetables as part of a 7+ portions a day. Ideally you want the ratio to be 2 veg to 1
fruit portion. Try green smoothies,
which are a great way to pack in loads of veg (and a bit of fruit) into a
drink.
6. Snacks - yes, definitely!
Again, keep the energy up with a good snack that will
keep the energy going, such as a piece of fruit with a small handful of nuts,
hard boiled eggs, nut butter sandwich (wholemeal), homemade flapjacks, nuts and
seeds, smoothies.
7. Magnesium - the
de-stressor
The mineral magnesium is nature's de-stressor and
relaxant. So, it would be great to have
as much as possible to try to avoid the pre-exam meltdowns. Best sources include green leafy vegetables,
nuts, seeds, fish, legumes, avocados, bananas, yoghurt, dark chocolate.
Epsom salt baths (magnesium sulphate) is also a great way
to absorb it. Two hands full in a hot
bath last thing before bed helps provide a good sleep.
8. Regular breaks
The brain works best in chunks of less than an hour, so a
five minute break every hour or so is ideal.
Trick is to ensure it is only five minutes and doesn't become a
prolonged computer game session! Try to
ensure once or twice a day students get some fresh air....getting outside,
preferably exercising, can invigorate them with renewed energy and focus. Exercise will increase circulation and
release endorphins (brain's feel good chemicals).
9. Deep Breathing
Essential at that moment of turning over the exam paper,
but if done regularly throughout the day can help keep students release
tension, stay calmer and provide a better supply of oxygen to the brain for
clarity of thinking. In brief, breathe
in (filling your belly) for the count of 5, hold for 3, release for 5.
10. Sleep
Absolutely essential!
This is when the brain processes and assimilates all the work that has
been learnt during the day. Teenagers
ideally need ten hours.....a tall order, I realise, especially if there is late
night revision going on. Encourage
maximum possible and try to ensure bedrooms are electronics free at
night.....that means, no phones, no tablets, no PCs and no TVs. Not only does the distraction harm their
sleep, so does the radiation.
Good luck to students and parents alike!
Jocelyn Peregrine
Nutritional Therapist
BSC ( Hons) Dip
(NT) BANT CNHC
07966 240064
Very Helpful!!
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