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Millions of teenagers across Britain will be revising for hours on end this month, ahead of their GCSE and A-Level exams – but eating the ‘right foods’ can bolster their performance even further
A food expert claims that three foods will help your child cope better with exam stress – and they’re actually quite unexpected.
Millions of teenagers across the country will be a bag of nerves this month as they face a daunting line-up of GCSE and A-Level tests. But nutritionist Alexa Mullane of Wiley’s Finest claims that knowing what to eat can help more than you realise – bringing the prospect of an A* even closer.
“Exam stress affects up to 40 per cent of people,” she told The Mirror. “Thanks to advances in research, we now understand how nutrients affect our brain. From cognitive performance, mood, sleep, energy and concentration, the food we eat can have a dramatic effect on many aspects of our mental health.”
To combat anxiety, Alexa first recommends eating dishes that are high in omega-3 fatty acids. Unlike the unhealthy fats found in cheese, chocolates and biscuits, these are known as the ‘good fats’, which have a huge role in mood regulation and sustaining heart health.
She continued: “Omega-3 fatty acids, found in oily fish and flaxseed, have been linked to a reduced risk of anxiety in students and have beneficial effects on treating depression…Many studies have [also] demonstrated the positive effects that omega-3 fatty acids can have on our cognition. This essential nutrient is found in oily fish and good quality supplements. Aim to have three portions of oily fish per week.”
You may be surprised to know that Lion’s Mane, a medicinal mushroom, also has a similar impact on cognitive performance, thanks to its role in bolstering the function of our ‘hippocampus’. While this may sound like a zoo animal, it’s actually the area of the brain that influences our emotions.
So, by eating this mushroom for dinner, students may see their nerves completely reduced, making them even better candidates for exam success. “Nutrition is the major factor when it comes to energy levels and it’s important to optimise energy to help get through revision and exams,” Alexa stressed.
“Carbohydrates are [another] the primary source of energy for the body. Complex carbohydrates are the best choice to provide a steady and sustained release of energy.”
Whole grains, vegetables, quinoa and beans are examples of complex carbohydrates, due to the structure of their sugar molecules which are arranged in long chains. These take longer to digest than simple carbs, providing a steady release of energy over a greater amount of time.
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This combined with the vitamins found in our greens are also crucial for brain function and cognitive performance, according to Alexa. “[Finally], sleep is incredibly important during exam periods,” she continued.
“Good quality sleep can help to reduce stress and anxiety, and it is also important for memory recall… Caffeine intake can disrupt sleep patterns and lead to insomnia. A study showed that drinking coffee up to six hours before bedtime can significantly disrupt sleep.”
To better this, Alexa recommends any food that contains tryptophan – an amino acid that is often believed to promote sleep. This is found in chicken, bananas and even dairy – so, a cup of warm milk before bedtime may do the trick. Alexa added: “Other tips to support sleep include avoiding studying at the computer in the evening, try to be asleep by 10pm and wake up at the same time every morning. Get outside in the daylight as early as possible before studying to help your body reset its circadian rhythm.”
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