By Madison Headen
Exams are a stressful part of the college experience for everyone. There are so many factors that are out of our control, but our nutrition is an important aspect of academic wellness that we can manage to help improve our scores. Many people do not realize the impact that our diets can have when we are studying and taking exams. It is essential that college students have an understanding of the foods that they should be eating when preparing for and taking an exam, and why these foods are beneficial.
Hydration is an essential factor in well-being, so it is essential for better performance in your academics. Studies have shown that students who drink water during an exam perform 5% better than those who don’t. This is because water increases alertness. Mild dehydration can cause headaches, tiredness, reduced alertness, and diminished concentration. While classes are online, it is very simple to keep water with you during your exam and very effective. When taking an exam in person, most professors allow water bottles, so it is very important to take advantage of this privilege.
Breakfast is also very important for success. In order to stay fuller for a longer period of time during an exam, it is important to include complex carbs (also known as slow-release carbohydrates) into your breakfast. These complex carbs can include oatmeal, whole grain bread, and fruits. Proteins will also help to sustain energy levels during an exam. Studies have even suggested that increased levels of proteins in the diet can correlate with lowered stress levels. Sources of protein can come from dairy products, meat products, beans, and more.
Healthy fats have shown to increase brain-functioning. In the United States, the majority of the fat content in our diets is Omega-6 fatty acids. Most of the oils that we use in our foods are Omega-6s. Omega-3 fatty acids are much healthier, but a little bit harder to find in our diets. Omega-3s help us to maintain concentration and alertness. They are mostly found in fish such as salmon, sardines, and mackerel. You can also find them in flax and hemp seeds, as well as in avocados. It is important to include some of these ingredients in our diets, especially in a meal before an exam.
Proper rest the night before an exam is arguably one of the most important factors for success. Many students overlook this component of their health, but a proper amount of sleep is extremely important when taking exams. Your diet can also have a large role in your sleep. There are certain foods that you can eat before going to sleep in order to maximize the amount of sleep that you receive. Eating large meals before bed can cause restlessness, so it is better to eat about 3 hours before going to sleep. It is also good to limit sugary foods before sleep. If you eat a snack before bed, then try to limit the sugar (use fruit instead of refined sugars if possible). Lastly, it is important that you are not consuming caffeine products late in the day. Caffeine also causes restlessness, so it is better to consume this earlier in the day.
Regardless of whether or not you are taking an exam, these habits should be incorporated into everyday life. They help you live a healthier lifestyle. And when an exam rolls around, it will not be a hassle to plan out your exam diet. If you make these tips into daily habits, then your body will be prepared for your next exam, and the only thing to worry about is studying.
Sources:
Comentarios