It’s that time of year again – spring blossoms and exams! Apart from study obviously, a look at your diet can be the preparation that pays off with top results! Having the right fuel to keep you going is essential, as our brain uses about 20 per cent of the energy we need every day!
According to the recent National Teen’s Food Survey, 82 per cent of teenagers are consuming fizzy drinks which are mainly made up of sugar, and therefore a poor source of necessary energy. Furthermore, a lot of teenagers are not getting enough essential nutrients, such as iron, which can also reduce concentration levels.
Sugary foods or drink are not a good source for energy. The sugar rushes into the bloodstream very quickly causing a lot of insulin to be released which may actually lower your blood sugar – and leave you feeling sleepy!
For optimal exam performance, you need sustained energy including all essential nutrients to keep your body healthy, without making you feel too full and sluggish. Here a few tips that could give you ‘the edge’:
Make time for regular meals – breakfast, lunch, and dinner. If you feel queasy from nerves, use smaller healthy snacks, such as a smoothie, to tide you over. Other snack ideas are: fresh fruit or veg, popcorn, scone, dried fruit, plain nuts, fruit brack, wholegrain cereal bars. Good lunch options include: homemade soup with wholegrain bread or scone, sandwich or wrap with chicken, ham, egg or cheese, tuna/ bean/ pasta salad.
Choose wholegrain cereals and breads over white bread or sugary cereals for a more sustained energy release and extra fibre to keep the gut healthy.
Include iron rich foods such as red meat, chicken or eggs regularly and combine vitamin C-rich orange juice with iron-rich green vegetables and cereals. Low iron levels can make you feel tired and less able to concentrate. Include oily fish rich in omega 3s, two to three times per week if possible, such as salmon, herring, mackerel, sardines, and trout which are good for mental function.
Drink plenty of fluids, ideally water, as dehydration can reduce concentration by 10 per cent. Add pure fruit juices or sugar-free squashes to flavour if you wish. But be careful with caffeine-containing drinks such as coffee or cola. They act like a diuretic, making you lose fluids from the body, which means you have to go to the bathroom more often! They can also disrupt your sleep pattern as well as blood sugars and thus, concentration levels!
And don’t forget about a good night’s sleep. Get a minimum of eight hours sleep per night and try to have your body in the routine of going to bed and getting up at the same time every day
Also remember regular exercise to recharge the batteries. Taking a 10 minute break every hour and going for a short walk also helps boost your concentration levels.
And just remember, you have the long hot summer to look forward to when your exams are over.
All set? Good luck!
By Carola Diettrich, HSE Community Dietitian, Laois/Offaly.
For more info tel (044 ) 9353220 or email [email protected]
