May and June can be very stressful months for students of any age as they submit their final assignments and sit important exams. Whilst everybody’s reactions to such events are different, the majority of people count these periods as stressful times in their life. This is why supporting students (or your family members) through “exam season” is crucially important.
It’s fair to say exams can cause severe short-term stress, which can lead to long-term health conditions like insomnia, irritability, nervousness, anxiety, poor sleep, lack of energy, depression and many more unpleasant symptoms.
We have previously discussed how stress can affect us on multiple different levels in our previous post ‘Stress Awareness Month’
I used to say to myself ‘I will not stress about the next exam’ but in reality, this has never happened. An exam is an exam! It is an all-consuming event and despite best efforts, it always remained a source of anxiety for me. As a nutritionist, I would like to share natural tools and techniques to alleviate the impact of stress and enhance the body’s ability to achieve positive results.
Whilst it is important to support cognitive health throughout the year, it is crucially important to provide specific nutrients for focus, concentration and memory during exam season. Improving these functions will enhance a person’s ability to learn effectively and achieve greater results. Enhancing academic performance will be our primary focus in this blog.
How often do you hear students complaining of not being able to recall information on exam day? This is likely due to your brain not being fuelled and ready. To prevent students from forgetting their revision, there are a few key areas to address before the exam period starts.
The food you eat is your fuel. Your physical and mental output are significantly dependent on the type of fuel you put into your body. Your brain needs nutrients to perform at an optimal level.
A cross-sectional study demonstrated clear associations between greater academic performance in university students with healthier diets, and vice versa. This study should be a motivator, encouraging all students towards healthy dietary choices!
A Mediterranean diet can be a good dietary model as it is full of fresh vegetables and fruit, protein, nuts, seeds, whole grains.
Add the following foods to your diet to increase your brain power:
Some of these foods are high in omega 3 fatty acids and other healthy fats, some have valuable phytonutrients, most are full of antioxidants with anti-inflammatory properties – all supporting optimum brain function.
Academic performance has been proven to be influenced by irregular sleep patterns.
Adequate sleep of between 7-9 hours the night before an exam is vital for the brain to be functioning at full capacity the next day. Quality sleep is very important for feeling and performing your best. Poor sleep can lead to low concentration and the inability for logical reasoning and focus. Poor, interrupted sleep can also reduce energy, recall capacity and creativity levels.
A good night’s sleep is a cost-effective way to naturally improve brain performance and optimise a general feeling of wellbeing.
According to a prospective study in Canada, there is a strong link with lifestyle behaviour and academic performance of the student life. Therefore, improving healthy lifestyle habits of school-aged children could improve educational achievements and their general wellbeing.
Other statistics show cognitive performance of children and young adults being closely associated with healthy diet, increased activity level, sleep regularity and reduced screen-time.
Giving the brain a rest after hard revision is imperative. The brain needs recharging and refreshing after being overwhelmed by constant streams of information. But just because your brain is resting, doesn’t mean you should just turn on the TV:
Hydration is a fundamental cornerstone in maintaining a healthy diet and lifestyle. Keeping up water intake is also essential for concentration, focus and memory. Studies in children have demonstrated improved cognition with higher intake of water.
Water plays a vital role in transporting nutrients to every part of the body. It is closely linked with the elimination process of waste products through the kidneys, liver and digestive tract which can also positively impact cognition.
A reduction of caffeinated drinks should be considered during exam season as high caffeine intake can lead to irritability and nervousness and could dehydrate your body, as caffeine has a diuretic effect on the body.
Vitamins and minerals are crucial micro-nutrients for human beings. They play an essential role in different bodily systems such as metabolic processes, supporting important cellular functions and overall immune health. Supplementation could prove to be a game changer for some students while preparing for exams. I would suggest you start a supplementation regime at least 4-6 weeks before your exams start. This will allow your body to absorb and increase availability of the specific nutrients, allowing you to be at your best when you need to be.
PS Jarrow Formulas phosphatidyl serine is one of the key nutrients, optimizing brain’s ability to be more capable during exams, improves mood, memory and concentration. It can give a good boost to your brain.
Phosphatidylcholine Lipolife – Phosphatidylcholine is a precursor to the neurotransmitter acetylcholine, which is important for memory and cognitive function. It also helps maintain the structural integrity of brain cell membranes.
It supports brain functions. It is also a great nutrient for liver health and entire body support.
Magnesium L threonate Life Extension – Magnesium in Neuro-Mag Magnesium L-Threonate plays a role in more than 300 biochemical reactions in your body and can help you support cardiovascular and bone health, support energy metabolism, mood, and most importantly contribute positively to maintaining a normal cognitive function.
Stress B-Complex contains an optimal balance of essential B vitamins, with extra vitamin B5 to support healthy adrenal and immune function.
Our Vitamin C and D3 formula has been supercharged with the addition of K2 and Zinc.
Mitochondria, the powerhouses found within human cells, produce the energy that vital tissues need to keep us vibrant, healthy, and young. Normal levels of carnitine support optimum functioning of mitochondria.
Estevan I, Sardi R, Tejera C. A, Silva A, Supervision, Tassino B. (2021) Should I study or should I go (to sleep)? The influence of test schedule on the sleep behaviour of undergraduates and its association with performance PLoS One. 2021; 16(3): e0247104. Published online 2021 Mar 10. doi: 10.1371/journal.pone.0247104 Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946303/
Fischer D, McHill W. A, Sano A, Picard W. R, Barger K. L, Czeisler A. C, Klerman B. E and Phillips K J A (2020) Irregular sleep and event schedules are associated with poorer self-reported well-being in US college students Sleep. 2020 Jun; 43(6): zsz300. Published online 2019 Dec 14. doi: 10.1093/sleep/zsz300 Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294408/
Astill G. R, Verhoeven D, Vijzelaar L. R, Van Someren W J E (2013) Chronic stress undermines the compensatory sleep efficiency increase in response to sleep restriction in adolescents J Sleep Res. 2013 Aug;22(4):373-9. doi: 10.1111/jsr.12032. Epub 2013 Feb 9. https://pubmed.ncbi.nlm.nih.gov/23398048/
Faught L. E, Ekwaru P. J, Gleddie D, Storey E. K, Asbridge M and Veugelers J. P (2017) The combined impact of diet, physical activity, sleep and screen time on academic achievement: a prospective study of elementary school students in Nova Scotia, Canada Int J Behav Nutr Phys Act. 2017; 14: 29. Published online 2017 Mar 9. doi: 10.1186/s12966-017-0476-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5343372/
Donnelly E. J, Hillman H. C, Castelli D, Etnier L. J, Lee S, Tomporowski P, Lambourne K, Szabo-Reed N. A (2016) Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review Med Sci Sports Exerc. 2016 Jun;48(6):1197-222. doi: 10.1249/MSS.0000000000000901. https://pubmed.ncbi.nlm.nih.gov/27182986/
Whatnall C. M, Patterson J. A, Burrows L. T, Hutchesson J. M (2019) Higher diet quality in university students is associated with higher academic achievement: a cross-sectional study J Hum Nutr Diet. 2019 Jun;32(3):321-328. doi: 10.1111/jhn.12632. Epub 2019 Feb 27. https://pubmed.ncbi.nlm.nih.gov/30810252/
Antonopoulou M, Mantzorou M, Serdari A, Bonotis K, Vasios G, Pavlidou E, Trifonos C, Vadikolias K, Petridis D, Giaginis C (2020) Evaluating Mediterranean diet adherence in university student populations: Does this dietary pattern affect students’ academic performance and mental health? Int J Health Plann Manage. 2020 Jan;35(1):5-21. doi: 10.1002/hpm.2881. Epub 2019 Sep https://pubmed.ncbi.nlm.nih.gov/31514237/
Sécher M, Ritz P (2012) Hydration and cognitive performance. J Nutr Health Aging. 2012 Apr;16(4):325-9. doi: 10.1007/s12603-012-0033-0. https://pubmed.ncbi.nlm.nih.gov/22499450/
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