Diet to face exams well

Feeding our brain

A varied, nutritious and junk-free diet is essential for the student. A common evil in most students is putting the first thing they find in their mouths. This is a mistake because in the end, despite eating less, the caloric intake rises, which leads to heavy digestion, drowsiness, difficulty concentrating, and discouragement due to not having met the expectations of the day.

During long study days, it is advisable to eat little and often. The ideal is to regain strength every three hours with amounts of food that satisfy us but whose digestion is not heavy. Instead of too large meals, it is better to eat a small amount to facilitate the digestive process. The ideal would be to eat and rest for a few minutes, even take a short nap, to avoid studying with the numbness that is generated after eating. In this way, we improve performance and concentration.

In a situation with normal intellectual activity, our gray mass consumes up to 20% of the properties of food. However, during exam times, the brain substantially increases its energy requirements. The favorite nutrients of our brain are carbohydrates, specifically glucose.

Vitamin supplements, yes or no?

In cases where adolescents have an unhealthy diet, it is worth reinforcing them during exam times with vitamin supplements specially designed to increase intellectual performance. But, it must be noted that this is not ideal, since our source of nutrients must come from a balanced diet.

Dietary Guidelines for the Student

We can start planning the student's diet by following these simple guidelines:

• Full breakfast: the most important meal of the day should not be skipped under any circumstances. After hours of fasting, the body needs glucose (especially the brain) and energy to function. Breakfast should contain slow-absorbing carbohydrates or sugars (breakfast cereals, honey, or a sandwich), dairy, and fruit. Chocolating milk or having a small portion of black is a good option to lower your stress level and increase energy. Taking a piece of chocolate before the exam will help us improve concentration thanks to its contribution of magnesium.
• Eat every two or three hours: the main meals should not be too copious but should contain slow-absorbing carbohydrates (pasta, rice, legumes, bread) with a portion of proteins and vegetables. Snacks to regain healthier strength would be those rich in vitamin B6, necessary for the production of neurotransmitters that contribute to the proper functioning of the nervous system: whole grains, almonds, snacks, hazelnuts, banana ...
• Limit junk food: it is not nutritious, it provides calories and little else. Reducing the consumption of sweets, snacks or industrial pastries benefits the health and performance of the brain.

• We are not only talking about eating fish, pasta, meat and vegetables ... but the Mediterranean diet also includes sitting at the table, eating calmly and having a good conversation that allows you to disconnect from study and rest your mind. Reading while eating or trying to review what you have studied between bites will not benefit you at all, since you will not eat well and you will study worse. Forgetting fast food (pizza, hamburger ...) will do a huge favor to a brain that is trying to get the most out of it.
• Drink water, not soft drinks: our brain needs a correct degree of hydration to work well. Drinking before feeling excruciatingly thirsty can go a long way toward maintaining a correct level of attention. You can substitute water for infusions or natural juices from time to time.
• Beware of stimulant drinks: cola or coffee can, in small amounts, increase performance and concentration, but if we go too far, they do just the opposite: they increase the level of blood pressure, decrease the ability to concentrate and cause irritability. .

• In times of more intense intellectual activity, the brain increases its energy requirements substantially.
• A full breakfast is essential to provide energy. It should never be skipped.
• We must pay attention to the consumption of stimulant drinks because in excess they increase anxiety, reduce concentration and can cause insomnia and irritability.

Dra. Esther Martínez GarcíaPediatric Specialist