Boost Your Brain Power for Upcoming Exams: Nutrition for the HSC
Upcoming University or HSC exams? The final few months of school or uni can be stressful. Here are a dietitian’s top tips and tricks to fuel your brain during these busy times.
Breakfast is the most important meal, especially on exam day!
Fuelling your brain and body before a long day of study is important and breakfast becomes extra important on exam day. Starting the day with a low GI meal packed with complex carbohydrates, protein and healthy fats will ensure you stay full for a longer period of time, enhancing your concentration and memory.
Exam Day Breakfast Ideas:
- Eggs on multigrain toast with avocado
- Fruit Smoothie packed with berries, yogurt, honey and chia seeds
- Oats with banana, honey, yogurt and nuts
- Weet-Bix with milk, banana and yogurt
- Crumpets with peanut butter and banana
Omega 3’s
Omega 3’s are one of the key nutrients supporting brain function and are super important around exam time. Fish, flaxseeds, chia seeds and walnuts are good sources of omega 3’s. Including fish in your diet 2-3 times per week will help ensure an adequate level of omega 3’s and support brain function.
Vitamin C
Vitamin C supports the immune system, making it super important during exam time. Include a wide variety of fruits and vegetables in your diet as they are the best source of vitamin C. A healthy immune system will reduce your risk of getting sick during this busy period!
Caffeine
Limit caffeine intake to approx. 1-2 cups of coffee per day. Caffeine can increase heart rate and nerves, reduce concentration and impact sleep. Herbal teas and water are great to sip on whilst studying!
Exercise
During a busy and stressful exam period it is important to take some time to exercise regularly. Exercise boosts mood by releasing endorphins and has been shown to enhance memory and concentration. Getting outside for a 30 minute walk each day or a light jog is will help to increase focus.
The Bottom Line:
During a stressful exam period like the HSC it is important to consume a balanced diet made up of whole foods. A wide variety of fruits, vegetables, proteins and low GI carbohydrates alongside regular exercise and a reduced caffeine intake will best support brain health, memory and concentration.
For individualised nutrition advice it can be helpful to work alongside an Accredited Practicing Dietitian. Our friendly dietitians at Ward Nutrition are here to help with any nutrition concerns. Call us today on 5301 6435 or book an appointment online here.
