EXAM TIPS: Nutrition advice for improving memory and concentration during exams

With exams just around the corner, it’s important to pull out every trick in the book to reduce stress as well as improving memory, concentration and overall performance.

When it comes to studying, students often focus solely on techniques and strategies and underestimate the importance of nutrition.

We can think of it as a study nutrition strategy, as the food we consume has a direct impact on our brain’s health and functionality, including memory and concentration.

By adopting a well-rounded and nutrient-rich diet, you can optimise your cognitive abilities and overall academic performance.

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann guides us through the importance of nutrition for brain function, how you can develop your study nutrition strategy and enhance memory and concentration during the exam period.

1. The Power of a Balanced Diet:

A balanced diet provides the foundation for optimal brain function, so it’s important to include a variety of nutrient-rich foods such as

- Complex Carbohydrates: These provide a steady release of glucose (the brain’s primary energy source), are high in fibre which helps to keep the blood sugar levels balanced (preventing that dreaded sugar crash), resulting in better concentration levels throughout the day.

Food Sources: This could include wholegrain bread, Weetabix, porridge, brown rice and quinoa.

- Lean Sources of Protein: Research carried out by Harris Lieberman on ‘The Role of Protein in Sustaining and Enhancing Performance’ discusses how protein plays an important role in regulating our nervous system and how having the right amino acids or ‘protein building blocks’ (through a variety of good quality protein rich foods), can enhance communication between brain cells, optimising cognitive performance and mood.

Food Sources: Lean meats, poultry, fish, dairy products (such as milk, cheese, yogurt and eggs) and plant-based proteins such as nuts (for example walnuts, almonds, hazelnuts), seeds (flaxseed, chia and pumpkin)

- Healthy Fats: Play an important for brain health (see the omega 3s below).

- Fruit & Vegetables: Packed with valuable and essential vitamins, minerals and antioxidants (see below) which help to optimise energy levels and improve immune function.

Tip: Aim for a minimum of 5 portions for fruit or vegetables per day, including at least one source at each meal including snacks.

2) The Importance of Breakfast:

Never underestimate the power of a nourishing breakfast to kickstart your day. Skipping breakfast deprives your brain of essential nutrients and energy required for optimal functioning. Whilst a nourishing breakfast can help to boost memory, concentration, and overall cognitive performance, making it easier to absorb and retain information during study sessions.

3) Omega-3 Fatty Acids for Brain Health:

Omega-3 fatty acids, particularly EPA and DHA, play a vital role in brain health and cognitive function by maintaining healthy blood flow, reducing inflammation, and supporting neuron growth. They really do enhance overall brain health, which can positively impact memory and concentration.

Sources: Oily fish such as salmon, mackerel, herring, sardines, linseed, flaxseed, chia seeds, walnuts and plant oils such as flaxseed oil.

Tip: Aim for 2-3 portions of oily fish a week.
Supplementation: Ideally, it’s best to get this through dietary sources, however you can purchase omega 3 supplements in your local pharmacy or health store.

4) Hydration and Brain Function:

Staying hydrated is crucial for optimal brain function as water accounts for 75% of brain mass. Just like hydration is important in sports performance, it’s also important in brain performance as dehydration can lead to fatigue, reduced cognitive performance, and impaired memory and concentration. A study carried out by University of East London and the University of Westminster, found that drinking just 300ml of water can boost your attention span by up to 25%.

- Meeting Minimum Fluid Requirement: For teenagers aged between 14-18 years, the HSE recommends a fluid intake of between 1400-2500ml for females and 2100-3200ml for males.

- Avoid Excessive Caffeine: This includes coffee, tea and energy drinks as they not only interfere with sleep quality but can result in ‘caffeine crashes’, affecting cognitive ability.

- Avoid Sugary Drinks: As these are straight sugar into the body and result in a blood sugar surge and crash, which can in turn have a huge impact on concentration levels and performance.

- Water Bottle to the ready: I highly recommend investing in a reusable BPA free (safe) bottle, which is available to purchase in most supermarkets. This should come with you everywhere you go and also acts as a reminder to stay hydrated. For example, if you know it’s a 500ml bottle you can keep topping it up.

Tip: For those of you who don’t like the taste of water on its own why not try fruit infused water by simply adding some chopped lemon/orange/berries and a few mint leaves to a jug of water and leave it to infuse in the fridge for a couple of hours/overnight, delicious!

5) Protect The Brain With Antioxidants:
Antioxidants play a crucial role in protecting the brain from oxidative stress and promoting cognitive function. They help to combat free radicals (disease causing compounds), reduce inflammation, and enhance blood flow to the brain, resulting in improved memory and concentration.

Food Sources: Foods rich in antioxidants include blueberries, spinach, kale, and other dark-coloured fruits and vegetables such as broccoli, peppers and tomatoes.

Tip: Consider incorporating antioxidant-rich snacks like mixed berries or a handful of nuts into your study routine for a brain-boosting effect.

6) Meal Preparation:
This will really give you the edge in your study nutrition strategy. Just like you need to nourish your body whilst training in the gym for or for that big match, if you prepare and fuel your body for studying and exams you can optimise your brain function too.

Tip: Aim to prepare all meals in advance including healthy snacks. This can also help you to resist the temptation of high sugar or processed convenience foods, which may leave you feeling more sluggish. Feel free to download your free meal planner guide below.

Free Meal Planner Guide Download: https://nutritionbylaurann.ie/your-meal-planning-guide/