How to Eat Properly Before an Exam
You’ve studied hard, can practically recite the exam material in your sleep, and your pencils are sharp. But is your mind?
Research shows eating habits play a major role in brain function and academic performance. A nutritious diet won't make up for poor study habits, but it may be just the tool you need to take your scholastic capabilities several notches higher.
“Basically, foods are like pharmaceutical compounds,” said Fernando Gómez-Pinilla, a professor in physiological science at University of California, Los Angeles. “A lot of research shows how these components affect certain behaviors and functions of the brain. You put all the studies together and I think there is no question that the function of the brain depends almost absolutely on the type of foods you eat.”
Overview
You can prepare all you want for that exam, but if your brain is out of fuel you won't be scoring at the top of the curve. Eating properly before a test is equally as important as learning the content. Hours of studying can be lost if you can't properly recall what you learned, so be sure to eat light protein, drink water and get a healthy dose of omega 3s before your next tests.
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Eat a Meal
It's important to eat a balanced meal before your exam. If your exam is in the morning, eat a healthy dinner the night before and wake up early enough to have a light, protein-packed breakfast.
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Pick Your Protein
Eggs, nuts, yogurt and cottage cheese are all high in protein without being too heavy on your stomach. Filling yourself with protein-rich foods throughout the day of the exam will give you lasting benefits all day long.
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Keep it Light
Steer clear of heavy foods that might make you drowsy and skip dessert if possible. If you stay on the light side with fruits and vegetables, you'll be more alert by the time your test rolls around. If you have a sweet tooth, satisfy it with some yogurt.
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Take a Closer Look at Your Caffeine Intake
If you normally drink caffeine, don't avoid it all together since this could give you headaches, but take a break from your normal breakfast brew and instead sip something less powerful, like green tea or another variety, if green's not your thing. Skip the caffeine as a meal substitute. Overdosing on coffee and energy drinks may cause you to become jittery and crash.
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Shake It Up
Sometimes pre-exam stomachs can go sour, so if you're too nervous to eat, try making a shake or smoothie instead. A protein shake or a healthy energy beverage gives you the calories and brain power you'll need to sustain yourself through those last few problems on the test.
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Hit the Bars
Keep healthy snacks like protein bars and fruit in your bag to munch on between tests. Sugary candy bars might be tempting, but these will only give you quick bursts of energy, which inevitably lead to a crash.
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Vitamin B for Your Brain
Take a multivitamin every day. Omega-3s and B vitamins increase brain functionality, but for whole-body health, you'll need a full range of nutrients.
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Pass Up That Pint
Skip the happy hours during exam week. Overindulging in alcohol can lead to headaches, fatigue and lack of focus -- a far cry from your optimal brain state.
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Hydrate
Drink plenty of water to keep hydrated before and during an exam. If you're dehydrated during an exam, you could feel faint or sick and lose focus.
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Pro Tip -- Schedule It In
Block out time for meals in your study schedule. Your brain will function considerably better if you've had the chance to eat and digest before your study sessions. If you can, keep a normal eating schedule the week of your tests. This will help you avoid drops in blood sugar and binge eating, neither of which are good for pre-exam brain.
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Your Brain on Food
Whether you are asleep or awake, your brain requires a steady supply of glucose -- a form of sugar reaped from carbohydrates. Glucose fuels all of your body's cells, but brain cells require twice as much.
The brain also relies on micronutrients such as vitamins, minerals, antioxidants and fatty acids. These nutrients help the brain create proteins and fats. They also help the brain produce and transmit chemicals that allow for positive moods and energy, such as serotonin and dopamine, and perform cognitive functions like learning, retaining and recalling information.
"Whether it’s a morning or afternoon exam, pre-test meals should consist of high-fiber carbohydrates plus some lean protein. This winning combination leads to an awake and alert student who’s ready to conquer." Joy Bauer, nutrition expert for the Today Show
The proof is in the research "pudding."
In a review of over 160 studies regarding the effect of foods on the brain, published in "Nature Reviews Neuroscience" in July 2008, Gómez-Pinilla found children with greater intakes of omega-3 fatty acids performed better academically, particularly in reading and spelling. They also had fewer behavior problems than children with lower intake.
He also found significant links between diets high in antioxidants and a lower incidence of brain injury and damage caused by free radicals -- toxins that work like "scavengers" in the brain. Free radicals occur as part of normal brain function, he says, but they tend to accumulate and cause more harm if you eat poorly. The more damaged brain cells you have, the less likely you'll be able to learn, study and test at a peak level.
Limiting or avoiding low-nutrient foods, such as refined flour products, candy and fried chips, also promotes positive academic performance.
“Many years ago, we demonstrated that specific components of the Western diet, particularly saturated fat and added sugars, can be very detrimental for brain function," Gómez-Pinilla said. "This type of high-fat diet actually reduces the capacity for learning and memory. And more recently, we have shown that they also can increase some types of psychiatric disorders, like anxiety and some types of depression."
Smart Diet Staples
All carbohydrate sources fuel the brain with glucose. The fastest-acting sources, however, like sugary sweets and white bread, may not be your best choices scholastically, according to Joy Bauer.
Bauer is a New York City-based registered dietitian, "Woman’s Day" magazine columnist and author of the "New York Times" bestseller "Joy Bauer’s Food Cures: Completely Revised & Updated." She also serves as the nutrition and health expert for the Today Show.
“Blood sugar highs and lows can make it difficult to focus, so you want to avoid sugary foods and refined white carbs that spike blood sugar levels," she said. “Carbohydrates rich in fiber prevent blood sugar from soaring and then crashing like it does with sugary carbs."
High-fiber carbohydrate sources, such as 100 percent whole grain breads, pastas and cereals, legumes, raspberries and sweet potatoes, also provide plentiful amounts of brain-boosting antioxidants.
For omega-3s, Bauer says, your best choices are salmon, sardines, fortified-eggs, ground flax seeds, chia seeds and walnuts.
"So if your kids like tuna salad, substitute canned wild salmon for tuna and reap the benefits," she said. "Scramble up omega 3-fortified eggs for breakfast, or lightly toast walnuts in the oven and serve as a snack."
You may also add ground flax or chia seeds to cereals, yogurt, salads and meatballs.
American diets tend to be deficient in omega-3 fatty acids and excessive in unhealthy saturated and trans fats, according to the University of Maryland Medical Center. For heightened benefits, choose canola oil -- another omega-3 source -- over butter, wild salmon over fatty meats, and mixed nuts or flaxseeds over French fries and potato chips.
