There is a lot of pressure to perform well on your exams, which can
be quite stressful. Even if you’ve studied hard, the anxiety of wanting badly to
succeed can derail your cognitive abilities.
But despite the worry and the fear, the best thing you can do is
relax and take some deep breaths. The next best thing is to make sure you have
eaten a brain-boosting meal before you sit down to the test.
We’ll let you know about the very best food choices to prepare
yourself, as well as what to avoid. Then you can breathe a bit easier, knowing
you have done everything you can to dominate that exam.
BLUEBERRIES
Blueberries are great for all sorts of things, but in this case,
they are helpful due to their youth-preserving antioxidants, which neutralize
free radicals in the brain and body.
This can slow brain aging and help keep the brain elastic so that
it can take in and preserve information as memory. Antioxidants also act
against inflammation, which may contribute to brain aging and neurodegenerative
diseases.
Eating blueberries on a daily basis, not just before a test, allows
the antioxidants to create up and truly improve communication between brain
cells. And finally, studies in animals point to the possibility that
blueberries can not only improve memory, but also delay short-term memory loss.
WALNUTS,
AVOCADOS, AND SALMON
According to the University of Maryland center , any food that's
rich in omega-3 fats is great for memory, concentration, and overall brain
function.
The physical body cannot make omega-3 fatty acids on its own, so it
must come from our diets. Consuming foods like nuts, fish, or avocado within
the days before an exam can actually prime the brain to shine at concentration
and memorization.
Broccoli
Broccoli may be a veggie that’s full of powerful antioxidants. But
that’s not all. it's also very high in vitamin K , which may be a vitamin
essential to the formation of sphingolipids, an important sort of fat found in
brain cells.
There are some studies in adults that indicate a high intake of
vitamin K is linked to raised memory. and eventually , broccoli contains
variety of anti-inflammatory compounds that help to combat inflammation and
protect against brain deterioration. It doesn’t take much to urge the
advantages – only one cup delivers quite 100% of your daily recommended intake
for vitamin K .
DARK CHOCOLATE
The benefits of dark chocolate are many. First, it is packed with
brain-boosting compounds, including flavonoids, caffeine, and antioxidants. The
flavonoids tend to gather in areas of the brain associated with learning and
memory, enhancing your recall and helping to slow down aging-related decline.
One large study of over 900 people found that those who ate
chocolate more frequently did better on a series of mental tasks involving
memory. And for reasons that are unclear, but may be linked to chocolate’s
delicious taste, simply eating some tends to make people feel happy.
CAFFEINE
Caffeine is a very common stimulant that many adults consume every
day. Taking in some caffeine can streamline your concentration, boost
alertness, and increase overall productivity. It doesn’t last all day, but
hopefully, neither does your test.
If you get your caffeine in the form of coffee, you’ll get a good
dose of caffeine as well as the essential nutrients riboflavin (Vitamin B2),
pantothenic acid (Vitamin B5), manganese, potassium, magnesium, and niacin
(B3). Tea, on the opposite hand, has slightly less caffeine but is high in
antioxidants and theanine, which is understood to scale back mental stress.
Skip the simple
carbs
You may have heard of carbo-loading before a big race, but it’s not
advisable before a test. Eating things like bread, pasta, or rice before an
exam will offer you an instantaneous memory boost, but it's short lived and
quickly thereafter leads to slowed brain function.
A heavy intake of carbohydrates will spike blood sugar and lead to
the release of serotonin and tryptophan, which in combination make you feel
sleepy. The last thing you want during your test is to start out strong but
midway through crash on your desk in a drooling heap.
Follow this simple advice to make sure your brain is in top shape
for that exam. Adding these foods into your diet within the days prior will
assist you retain information as you study. Be sure to get plenty of sleep, not
only to have enough energy, but also to allow your brain to effectively store
the information you need to score highly. Good luck – you’ve got this!
