Why what you eat affects exam success
A healthy body fosters a healthy mind, vital for exam success. Alongside revising and sleeping well, eating the right foods and drinking enough fluids are essential. This article unveils the best eats and drinks for a sharp mind on exam day.
Diet strategies for peak exam performance
A morning meal for mental clarity
Kicking off your exam day with the right breakfast is like setting the stage for a performance. The combination of slow-release carbohydrates, proteins, and omega-3 fatty acids not only keeps your energy stable but also keeps your mind vigilant and prepared for the challenges ahead.
- Consider starting with porridge oats, a powerhouse of slow-release energy that keeps you full and focused. Add mixed berries for a burst of antioxidants, drizzle with honey for a touch of sweetness, and top with chopped almonds for essential fats and a satisfying crunch.
- If you prefer savoury over sweet, baked beans on wholemeal toast deliver a balance of fibre and protein, fuelling your body for extended periods of intensive thinking. The complex carbs in wholemeal bread help maintain steady blood sugar levels, which is crucial for concentration.
- For those on the go, an oatmeal, banana, berry and chia seed smoothie is a quick, no-fuss option packed with nutrients. It’s an excellent source of brain-boosting omega-3s, thanks to the chia seeds, and the fruit provides natural sugars for a gentle energy lift.
- Alternatively, scrambled eggs and smoked salmon on wholemeal toast is an excellent combination of high-quality protein and omega-3 fats, which are vital for brain health. This dish will help you stay alert and responsive during the exam.
- Lastly, a boiled egg with rye bread and cottage cheese offers a blend of protein and complex carbohydrates. The eggs provide choline, a crucial nutrient for brain function, while the cottage cheese adds a creamy texture and additional protein.
By experimenting with these breakfast options on your study days, you’ll be able to identify which meal makes you feel more energised and mentally sharp, giving you a personal advantage on the day of your PRINCE2 exam.
Smart snacks to sustain focus
Keep your energy and concentration up with smart snacking choices. Rather than reaching for sugary treats, choose snacks that will maintain your blood sugar levels and help you concentrate. These nutrient-rich snacks can help keep your brain in top gear as you tackle your PRINCE2 exam:
- Dried fruits, for a sweet yet fibre-packed snack.
- Fresh high-fibre fruits like bananas and apples for a slow energy release.
- A mix of nuts and seeds, to keep hunger at bay with a hit of protein.
Evening eats for effective rest
A good night’s sleep before the big day is crucial. Avoid caffeine in the evening and choose soothing drinks like milk or chamomile tea. Light dinners that are easy on the stomach can prevent disturbances in your sleep, thus supporting a focused mind for the next day. Remember, foods high in iron and omega-3s, found in leafy greens and oily fish, bolster brainpower. Consider a meal with grilled fish, whole grains, and a side of greens the evening before you sit your PRINCE2 Practitioner exam.
Try one of these wholesome, brain enhancing meals the night before your exam:
- Smoked mackerel with brown rice, steamed leafy greens topped with pumpkin seeds and a drizzle of flaxseed oil
- Super-firm fried tofu and steamed kale, with whole wheat pasta and a spinach side salad
- Grilled herring sprinkled with toasted walnuts, bulgur wheat with steamed cabbage and carrots
- Broccoli slaw salad with flaxseed, edamame beans and quinoa
Drink up for peak brain performance
Hydration plays a pivotal role in cognitive function, especially when preparing for exams such as the PRINCE2 Practitioner exam. Proper fluid intake keeps your brain oxygenated, which is essential for staying alert. To ensure that you’re well-hydrated, keep a bottle of water by your side as you study and during the exam itself. Aim for at least 6-8 glasses of fluids per day, and remember that foods with high water content can also contribute to your overall hydration.
When it comes to the evening before the exam, it’s vital to avoid stimulants like caffeinated beverages. Instead, choose calming drinks. A warm glass of milk contains tryptophan, which can help induce sleep, while chamomile tea is known for its natural soothing properties. Both options can contribute to a deep and restful sleep, ensuring you’re well-rested and ready for the day ahead.
Your dinner choice also impacts sleep quality and brain function. A balanced meal combining protein, healthy fats, and complex carbohydrates supports cognitive health and aids rest. For instance, a dinner plate with grilled fish like mackerel or salmon, rich in omega-3 fatty acids, paired with fibre-rich whole grains and a variety of steamed greens, provides the nutrients your brain needs. Omega-3s are known for their role in brain health—improving memory and reducing inflammation—while the iron in leafy greens combats fatigue, sharpening your focus.
Remember that what you do in the evening sets the stage for the next day. By making mindful food and drink choices, you can positively influence your sleep and, ultimately, your exam performance.
Preparing for the day
Your diet impacts more than just your exam day; it affects overall well-being, immune strength, and sleep patterns. Start incorporating these exam-boosting food and drink tips early to identify what works best for you. Share these insights with friends or pin them to keep them handy for successive exams.
When it comes to preparing for exams like the PRINCE2 Foundation and Practitioner qualifications, every detail counts, including the food you eat. By integrating these dietary strategies into your study plan, you’re not just feeding your body; you’re setting up your mind for optimal performance. Remember to also reference reliable study materials, like the PRINCE2 manual, or the PRINCE2 Agile guide, and keep abreast of the latest updates to PRINCE2 to complement your efforts.
Nourish your brain, manage your energy, and walk into your PRINCE2 exam confidently prepared. With these nutritional strategies in play, you’re not only ready for the test – you’re ready to excel.
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References
[1] http://www.bbc.com/news/education-17741653
[2] http://www.naturallivingideas.com/coconut-water-benefits/