It’s easy to reach for an energy drink or chocolate when you are feeling overwhelmed, especially during study sessions. But like a well-oiled machine, your brain needs to be nourished to score high marks. Good foods are those that are rich in fibre, protein and healthy fats keep your body feeling fuller for longer.
This will give you enough energy to stay alert and focused throughout those tough cramming sessions.
Year-end exams can be particularly stressful for Wits law student, Tshegofatso Buti (23). She believes that eating the right foods can keep you focused and alert while you are studying.
The aspiring lawyer tells Health For Mzansi, “What you eat, and drink can affect your concentration and memory. It’s crucial that you stay hydrated and eat healthy during study sessions.”
‘Don’t leap for the sugar highs’
Like Buti, Cape College student Phumeza Kula (22) says she tries her best to avoid foods with a high sugar content when prepping for exams.
She says that it easy to reach for sweet, delicious treats and energy drinks for a quick fix when she feels overwhelmed. She has, however, realised sweets only give you temporary fuel.
“I think we need to feed our bodies superfoods to help us focus and absorb information; it would be embarrassing to nod off in class during examinations.”
Cape College student Phumeza Kula
Meanwhile, Lelethu Vena (20), a first-year student at Nelson Mandela Metropolitan University, admits that she has a sweet tooth and says treats give her the motivation she needs to study.
“While sugary treats aren’t great for my health, I know I can count on them to keep me alert so I can get some reading done. Eating a wide variety of vegetables is another strategy I find useful for combating fatigue and staying away from starch is a great move.”
Which brain foods are best?
A healthy diet is most important for keeping your body and brain nourished and ready to take on difficult tasks. This is according to registered dietitian and spokesperson for the Association of Dietetics in South Africa (ADSA), Nathalie Mat.
Mat says there are certain foods that may be important for brain health, and promoting mental performance.
“I know that time is precious when preparing for exams but grabbing convenience foods is not the best choice,” she cautions.
A healthy dietary plan includes a lot of fruits, vegetables, legumes, and whole grains. Mat advises students to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
Buti says that she always opts for protein-rich foods like meat, dairy, and fish, as these are brain foods she adds to her diet during exams.
“Strawberries, oranges, and blueberries are just some of the fruits and vegetables. My first-year lecturer always emphasised the importance of these foods in fostering optimal cognitive function and memory retention. I always switch to this diet right before big tests, so I can say that it works.”
Healthy foods for student pockets
A balanced meal ideally includes some starchy foods that are high in fibre, like wholegrain cereals, whole grain breads, and starchy veggies paired with some protein-rich foods (eggs, skinless chicken, beans, cheese, and fish), and some vegetables.
“Fresh or frozen vegetables are excellent choices. Balanced meals will keep energy levels and concentration stable throughout the day.”
Registered dietitian Nathalie Mat
Students who eat breakfast tend to perform better academically. “I would avoid intermittent fasting while studying. Limit sugary or refined food options if you can as they are likely to spike your blood sugar, giving you less consistent energy and concentration levels.”
Mat explains that your brain depends on the energy you eat to focus and take in new information. Cutting calories will reduce your ability to concentrate. Eating to the point of satiety will keep your weight stable. She says gentle exercise will also help to manage stress.
“I do not recommend going on a diet while studying, as it’s likely to affect your academic performance. Rather, focus on eating small, regular meals to keep your blood sugar stable.
“Focusing on diet quality like making sure you’re getting a variety of whole grains and fresh produce paired with lean proteins is enough of a diet focus to keep you feeling healthy. Fats help us feel fuller for longer periods of time. I encourage moderate intake of plant-based fats as the best choice for overall health.”
Beware of the coffee fix
According to Mat small, amounts of coffee can help improve concentration, but excessive caffeine will have the opposite effect.
“Aim to have four or fewer caffeinated beverages a day. The upper limit of 300mg of caffeine can easily be exceeded if drinking energy drinks, so please check energy drink labels. I do not encourage the intake of energy drinks for students as they are often high in sugar with very little nutrition.”
Mat adds that excess caffeine and drinking coffee too late can interfere with sleep. Sleep is crucial for academic performance.
“Quick fixes like coffee and energy drinks may promise a mental boost but are not ideal sources of nutrition and do not fuel our brains.
High caffeine intake can affect sleep quality, which further decreases concentration and learning. What we eat (and drink) impacts our ability to think clearly and concentrate for long periods of time. Fueling your brain well will help you excel.”
ALSO LISTEN: Best brain foods for kids
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
