Matrics face many challenges during their final exams. Here are
5 easy ways to make sure they perform at their best.
Are matric students mentally ready for their exams? According
to Claudine Ryan, registered dietician for Compass Group Southern Africa, a
strong memory depends on the health and vitality of the brain.
"The brain weighs only 2% of body weight and it
contains more than a 100 billion brain cells, which uses up to 20% of the
body’s energy," she says. "Glucose is the brain’s main energy source.
Vitamins, minerals, amino acids and fatty acids also play a role in optimal
brain function."
The best food during exams is a balanced diet that includes
‘brain foods’ rather than focusing on individual food items.
1. Have breakfast
Studies show that students who eat breakfast have improved
memory function and concentration when compared to those who skip breakfast.
Have low GI carbohydrates that will ensure the brain has a
continuous supply of glucose.
Try low GI toasted bread with mozzarella cheese or peanut
butter, low GI cereals with low-fat milk, fruit salad and low-fat yoghurt or a
fruit smoothie.
2. Grab a snack
Refuelling every 3 - 4 hours is crucial to keeping blood
sugar and energy levels steady.
Plan to have study breaks and have a healthy snack ready.
Wholewheat tuna sandwich, popcorn, fruit, low-fat yoghurt or
wholewheat biscuits are good snacks to boost energy levels.
3. Slow on sugar
Sweets and drinks that contain lots of sugar will only boost
your energy levels for a short time and then leave you fatigued and drained.
Rather have fresh fruit, dried fruits, fruit salad, low-fat
yoghurt and nuts and raisins instead of sweets and cold drinks.
4. Drink enough
It is extremely important to drink sufficient amounts of
fluids during exam time to ensure your body is fully hydrated.
Dehydration may lead to fatigue, headaches and a lack of
concentration. Aim for at least 6 glasses of water per day.
Other suitable fluids include rooibos tea, homemade ice
teas, low-fat milk and diluted fruit juice.
5. Don’t depend on caffeine
Limit yourself to two cups of coffee per day or opt for
decaffeinated coffee instead.
Too much caffeine may lead to restlessness, irritability,
anxiety and stress – the last thing you need when trying to concentrate and
study.
Try this brain boosting smoothie recipe!
1 banana
½ cup of fresh or frozen blueberries
50ml low-fat vanilla yoghurt
100ml apple juice
Handful of crushed nuts
[Read more: https://www.parent24.com/Child_7-12/Lunchbox/Foods-for-studying-students-20130719]
