By Mahjabeen Malik
Do you know that during examination what type of food the students should eat to boost up brains’ function? You should eat food which is beneficial for your physical health as well as mental health. Obviously, when your body becomes fresh, active and healthy, your brain automatically performs better. Therefore I would like to advise both parents and students to avoid unhealthy, stale and junk food. Parents should take care of their children’s diet during the exams particularly. There are only a few parents who are extraordinary conscious about the health and the study of their children and also aware of the fact that what food is good for good health.
We are aware of the truth that healthy
nutrition food will provide us excessive energy during exam time. We need great
stamina during our long exams because the long exam is just like a long
endurance race. Therefore we need to have healthy nutrition during nerve-
racking time. Nutritionists prohibit wrong dietary choices because they make
you sluggish and lazy. Follow the following nutrition tips during exam tenure.
1. Develop a habit to eat breakfast.
If you normally avoid eating breakfast when you are nervous, you should still make the time to eat something. Your brain requires the energy from food to perform efficiently. You need to keep your mental focus on your exam and not on your hunger. It would be an embarrassment to study in stress before your exam and then be too fatigued physically to do your best on exam day. If you really cannot digest food, then try having a protein shake or artful dodger.
2. Eat brain-flourishing food.
You should eat protein-rich foods which can boost mental alertness. Healthy food choices on exam day include eggs, nuts, yoghurt, and cottage cheese. Good breakfast combinations might be whole-grain cereal with low-fat milk, eggs and toast with jam, porridge, oatmeal, or sugar-free muesli.
Other dietary choices considered to be brain foods are fish, walnuts, blueberries, sunflower seeds, flaxseed, dried fruits, figs, and prunes.
Although unproven, many consider fruit to provide excellent brain fuel, which can help you think better and memorize more easily. You could eat cantaloupes, oranges, strawberries, blueberries, or bananas, which are especially popular.
In terms of vegetables, raw carrots, bell peppers, Brussels sprouts, spinach, broccoli, and asparagus all green vegetables are good choices.
3. Avoid brain thwarting foods.
The food which requires added time and energy to digests, such as cookies, cakes, and muffins must be avoided. You should also avoid foods that are high in refined sugar, such as chocolates, desserts, and candies on exam day
Never use any sleeping pills before your exams and also avoid such food which makes you feel drowsy and lethargic. Also avoid certain food combinations such as protein and starch together. These elements require extra time when they have to be digested together.
Carbohydrates make you feel more relaxed than alert if you eat them alone. Rice or potatoes, eaten in large quantities, can make you feel heavy and sleepy so it would be better to such food during exam days. Stay away from chocolates, desserts, and candies. They will send you off on sugar highs and lows — the opposite of stabilizing you during your long exam.
4. Drink brain flourishing liquor.
Build a habit of drinking plenty of water before and during your exam. Tea and coffee also sharp your brain but avoid excessive use of them. Avoid suffering from dehydration because of it you can lose your concentration. At least 8 -10 glass of water you must drink during a day. Save yourself from dehydration. If you cannot drink plenty of water you can drink fresh juices, milk or glucose.
5. Avoid brain flourishing liquor.
Stay far away from alcohol completely on exam day. If you are drunk, have a headache, or are feeling nauseous, you cannot do well on exam day. In general, reduce your drinking around exam time to avoid headaches, sluggishness, dullness, or excessive fatigue.
Sugary sodas and colas, caffeine and nicotine must be prevented because it can double your nervousness. Drinking coffee regularly more than 3 to cups is not beneficial for your health. You should have a small cup or two. Along with your coffee, you should have something healthy and full of nutrition.
6. Avoid heavy meals.
Have a light meal before and during exam tenure; if you eat to your fill, you will feel drowsiness and sluggish. You should eat just to satisfy your appetite. When eating a light meal your body provides energy to your brain in other cases the energy will focus on the digestive process. Eat salad with chicken or fish in lunch.
7. Avoid experiencing new foods.
Never try any new food before your exam because your body is not familiar to them, and you don’t know how your body responds to them. Only, eat that food, your body is accustomed to. Particularly avoid market foods such as junk food and hoteling.
8. Take multivitamins.
A multivitamin restores and maintains your energy as during exam you sometimes don’t spare time for your extra care and forget to eat a meal on proper time. Burger, pizza, junk food, Red Bull, and coffee lack to provide your body with vitamins and minerals. The vitamins B especially make strong your brain whereas iron, calcium, and zinc can enrich your body and to cope with anxiety and fear of exam.
9. Be smart choosing Snack.
There are some countries, where five- to ten-minute break in the middle of a long exam is given. But most of the students rush towards canteen and carry some unhealthy food such as chocolates or sweet, soda or coca. Be smart choosing proper nutrition. 10. An adequate sleep. Sleep early in the night and wake up early in the morning if you want a better performance of your engine (brain). Like a machine your brain needs rest. Many students are accustomed to studying late at night or overnight they keep on cramming books but in the morning they don’t feel fresh and go to sleep. Morning sleep is fatal for the brain as well as eyes. If students don’t sleep overnight they drowsiness in the examination hall while attempting paper. Adequate sleep for the energy of your body is as necessary as proper healthy food.