The night before a big test is traditionally spent cramming. But for many students, cramming can also involve food. The pre-exam jitters are completely normal and can trigger a hormonal response to crave high fat, sweet and salty foods. While there isn’t a magic food that will ensure success on your next exam, there are specific ways you can prepare your body as well as your mind.
Think of this exam as a long-distance marathon. To be prepared for the challenges ahead, you must fuel your body properly. Excessive caffeine, too little sleep and lack of exercise can cause you to lose focus. Fortunately, a little bit of preparation can give you the test results you desire.
Make sure to listen to your body’s internal hunger cues, eating as frequently as your body requires. Eating regularly will keep your brain running steadily and efficiently.
Even while you’re hunched over your books deep in thought, your brain requires twice the energy as any other cell in your body. Skipping a meal will lead to a drop in blood sugar level and cause you to lose steam.
Carbohydrates are the preferred fuel for the brain. They come in all shapes and sizes, but the most effective types are complex carbohydrates – which are also high in fiber.
These provide the energy your brain craves and are digested slower than simple carbohydrates which include white bread, cookies and candy.
Instead of reaching for the chips, try nutritious choices like fruits, vegetables, whole grain breads and cereals and nuts. Start your day right by pairing carbohydrates with protein. This will slow down those blood sugar spikes and give you the energy to succeed.
Try pairing Greek yogurt with fresh berries or enjoy an egg sandwich on whole-wheat toast.
When hunger hits, ask yourself, “Am I truly hungry or just stressed, bored or craving a particular food?” If you aren’t hungry, try taking a break from studying and go for a walk, turn on music and dance or call a friend. Take the time to reorganize and manage your stress before it manages you.
Eating a balanced diet, getting a full night of rest and regular exercise are just as important to academic success as the late night cram session. When those stress hormones kick in, instead of reaching for the cookies grab a snack that will fuel your body and mind.
For more information on healthy eating, visit the Vandal Nutrition Blog at: www.uidaho.edu/vandalnutrition or make a nutrition counseling appointment with the campus dietitian.
Marissa Lucas is the Campus Dietician and can be reached at [email protected]