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Exam period is the crucial period for all. It is the time when we need to take extra care of our health and fitness. In this period any poor diet or life style routine can be toxic.
When you revise for exams, good nutrition is paramount. The exam period is like a marathon where endurance is essential.
On the other hand, poor food choices can make you sluggish or nervous.
We suggest following the simple tips below to allow you to eat properly and adopt a rhythm of life favorable to the success of the exams.
Although the brain is among the smallest organs in the body, it uses up to 20% of the energy we need every day.
Maintaining a constant supply of glucose throughout the day will help you stay focused during the review and exam periods.
The key to achieving the right balance is to enjoy a wide variety of foods because no single food can provide all the nutrients your body needs.
Foods like dark vegetables and fruits are rich in antioxidants, which have been shown to promote brain health and provide protective benefits for cognition and memory.
Try to avoid the trap of eating only high-fat, low-nutrient foods like frozen meals and high-fat takeout meals, just because they are convenient.
Opt for healthy snacks like fresh fruit, dried fruit, yogurt or nuts to stay in shape during the day.These are better choices than cakes, cookies, chocolate, and sweets high in refined sugars that soon after eating leave you flat.
If you are having a long test and are concerned about a drop in concentration, bring a healthy drink with you to drink during or before the test.
Hydrate yourself – drink 2 to 3 L of fluid per day.
Keep a glass of fruit juice, herbal teas, water on hand while you revise and bring a bottle of water for the exam.
Try to reduce your intake of caffeinated drinks, such as tea, coffee, and some sodas, as they can have a diuretic effect.
While some studies suggest that small amounts of coffee can make us more alert, other studies indicate that excessive consumption of caffeine can disrupt our blood sugar and affect
Too much work without leisure ends up tiring the mind and bringing stress. Sleeping well promotes memory and makes you more receptive.
In order to get quality sleep, avoid drinks containing caffeine late at night.
To help relieve stress, clear your mind and improve your mood, alternate the hours spent revising with short physical exercise sessions.
You can jog, swim, bike or just walk for air or get some fresh air. You have already heard that omega-3 fatty acids are good for the heart.
However, they also play an important role in memory, concentration and even in relieving stress.
Nuts, hazelnuts, almonds, cashews, and pistachios are great sources of omega-3.
Because of their caloric intake, nuts and other nuts, consumed in moderation, provide good essential fats to our body.
Also a handful of nuts several times a week will do you good.
Extremely nutritious and rich in calcium, manganese, and proteins, chia seeds are also interesting for their omega-3 intake.
Food supplements to be expected during this period:
The food supplement Memoboost Ginkgo Bacopa, thanks to its multivitamin components, helps to strengthen intellectual capacities by promoting concentration and memorization.
It is particularly recommended during periods of overwork or during the exam day.