It’s exam season and in homes across the country, teachers, teens and parents are counting down the days until the end of June.
Whether you’re a bookworm or part of a teenager’s support team, here are some ideas for juggling long hours of study.
- Drink plenty of water. Drinking enough water will keep you energized. Keep a bottle at your desk to stay hydrated regularly. Herbal tea is also recommended.
- Rosemary has been shown to be good for memory, and not only is it a handy herb to add to a roast dinner, you can also use it as an essential oil on your burner or try putting a sprig in a water bottle with a slice of lemon.
- Let’s eat breakfast. A proper breakfast gives your body energy and nourishes your brain. Skipping breakfast on an empty stomach on exam day can make the exam even more stressful. So, before you go to the exam center, make sure to eat something, even if it’s just a light meal or snack.
- To maintain your energy and focus, have a protein breakfast: yogurt and fruit with granola, toast with peanut butter and banana, or overnight oats with nuts and seeds. If you can’t do this on exam day, make a smoothie with berries, banana, yogurt and milk, or just have yogurt before school.
- Take regular study breaks. Healthy snacks can give you a break from books and can also help your memory and concentration. Your brain needs healthy fats, so nuts are a great snack. Try hummus, veggie sticks, oatcakes or whole wheat toast with nut butter, cheese or crackers.
- Let’s go outside. If you study in small chunks while taking breaks, your brain’s memory will be much better. Set a timer on your phone to help you focus for 20-30 minutes. Then, go outside to stretch, have a drink, or take a short break.
- Don’t skip meals – this will only increase stress. Keep meal times regular and take breaks for lunch and dinner. Skipping meals can increase adrenaline, making you irritable and anxious.
- Get an early night. If you have an exam the next day, get to bed at a reasonable time. You might feel like you need to cram and stay up half the night, but if you sleep well, you’ll think more clearly and be more focused.
- Did you know that exercise can help relieve exam stress? Regular exercise releases brain chemicals that are important for memory, focus, and mental clarity. It also helps boost mood and reduce anxiety and stress. Because there appears to be a link between exercise and academic performance, exercise may also help with test performance. Walking, cycling, swimming, jumping rope, or any other exercise you enjoy will help.
Feed your brain with foods that make you feel good.
- Bananas, oats, yogurt, chicken, turkey, and almonds contain an amino acid called tryptophan, which is a precursor to serotonin, a brain chemical that makes you feel calm and happy.
- The omega-3 fatty acids from oily fish (salmon, sardines, mackerel) are important for brain health and memory, so if fish isn’t your thing, try chia seeds, walnuts, and flaxseeds.
- Green tea contains a nutrient called L-tenanine, which can help you feel calm, but it can also help you think more clearly and focus. It’s worth a try.
I also recommend taking a quality multivitamin that includes B vitamins to support the nervous system and memory, perhaps an omega-3 fish oil. If you’re feeling overwhelmed by stress, lemon balm can have a calming effect.
Ask the staff at your local health food store for advice.
Good luck – I hope your efforts pay off.
