How to stay healthy during the exams

We all know that during the exams staying healthy is a little bit more difficult than usual because we like to snack on something whenever we get bored, which in most cases means chips, candy, cookies, etc. But snacking doesn't always have to be a bad thing. During the exams we have more time to think about food and eat food, which means more time to make sure we take in enough vitamins. Today I will be listing some foods that are delicious and healthy, that will keep your brain going and that will fill your stomach enough to stay full for a good amount of time.

1. Fruits

The first food category may be a little bit obvious, as we all know fruit is healthy and contains a lot of vitamins. But which fruits are the best? First of all, Bananas. Bananas are one of the best fruit sources of Vitamin B6 and it also contains a good amount of Vitamin C. It will provide you with a lot of energy as it consists of 3 types of natural sugars (Sucrose, fructose and glucose) so whenever you feel like you're slowing down grab yourself a banana and you're good to go.

Another amazing fruit to snack on is oranges, they also contain vitamin C which is a vital Vitamin in preventing mental decline (increase of brain health) and in the long run it can even help you prevent Alzheimer or other age-related mental decline diseases. Besides that, oranges consist of potassium, calcium, healthy carbohydrates and many more vitamins. They are high in sugar too, so whenver you are craving some sugary candy, just grab an orange instead.

Lastly, we have blueberries, they have high nutritional values and can event prevent memory loss, decrease stress and increase your learning capacity. If you're not a fan of blueberries try mixing them in a smoothie with strawberries and raspberries or any other fruit combination, add some Greek yogurt too (you'll read why, later).

Any fruit will be good for you and fill you with vitamins, but these 3 are the ones with the most benefits.

2. Nuts/ legumes & seeds

Nuts are a great source of vitamin E, which helps in preventing cognitive decline and keeping your brain healthy. A certain study even showed that women who often eat nuts have a sharper memory compared to those who don't eat nuts at all. The most beneficial nuts are walnuts as they are also a source of omega-3.

Another good type of nuts is peanuts, they contain a lot of protein and are high in (good kinds of) fats which will leave your stomach full for a longer amount of time than snacks with artificial preservatives, they are the best alternative when craving a salty snack.

When turning to legumes, chickpeas are a very good source of protein and fiber. You can either roast them to make them crunchy or eat them in the form of hummus.

Lastly, we have pumpking seeds, containing powerful antioxidants that protect our body and brain from free radical damage and are a good source of Iron, Zinc and Copper, which are all good nutrients for our brain cells.

3. Dark chocolate

Dark chocolate has a lot of benefits for both your body and brain as long as you eat it in moderation. Dark chocolate helps with the production of endorphins, which help you conquer your tasks and boost your mood too. It consists of flavonoids, caffeine and antioxidants which will boost your brain activity, in the form of learning and memory increase. Again, a study has shown that people who eat dark chocolate frequently perform better in mental tasks, than those who rarely eat it.

4. Breakfast

As the saying goes "breakfast is the most important meal of the day", well, it is. Having a strong and nutritional breakfast will help you start of your day and it will also wake up your brain, so skipping it is not an option. First of all, we have coffee, you may have heard that coffee isn't that good for you, but the opposite is true. When we drink coffee in a moderate amount it improves our brain function, reaction time, focus/ concentration, attention span and it even improves our mood.

Another part of our breakfast should be eggs. Eggs can be eaten in numerous ways, hard boiled, fried, scrammbled, whatever you like. You can eat it as breakfast to start of your study day or eat them hard boiled as a sort of in-between snack. They are packed with protein and choline which both improve brain function and memory. They also contain certain B vitamins B6 & B12), which help reduce the level of homocysteine in the blood (homocysteine increases the risk of strokes, cognitive impairments and Alzheimer's diseases). Eggs also consist of Choline which is a nutrient that regulates your mood and memory, so perfect for studying I would say ;).

Lastly, something that you could incorporate in your breakfast, or somewhere else throughout the day, is Greek yogurt. It is high in proteint and low in sugar, so it will sustain you and keep you satisfied untill lunch.

There you have it, 5 tips to stay healthy and to keep your brain going during the exams. I hope this helps some of you and I wish you the best of luck during this horrible period !

A bientôt!

Bisous

Disclaimer: I am not a certified Dietitian or Nutritionist. The information contained in this blog post is for general information purposes only and is not meant to substitute professional dietary advice or treatment. If you have or suspect you may have allergies or medical issues which may be affected by certain foods, you may have or be experiencing side effects, you should promplty contact your health care provider. Any statements in this post are to be used at your discretion and are not intented to diagnose, treat, cure or prevent any disease.