Food is Fuel: How Dietary Changes Can Help You Thrive This Exam Season

We all know that what we put in our bodies has an effect on how we feel. But what’s often overlooked is the benefits of good nutrition in helping to combat the symptoms of exam stress, brain fog, low energy, and low mood.

As we approach deadline and exam seasons, making some changes to your diet can have a crucial effect on how you feel and perform during long days of revision in the library and hours in the exam hall.

Featuring science-backed advice and top tips from nutritional therapist Fiona from @fionastanfordwellness, I outline the most effective, cost-efficient, and student-friendly ways to adapt your diet alongside some recipe recommendations to help you bring your A-game to the last push in the semester. 

Protein

Protein should be the non-negotiable at the centre of any healthy diet. Proteins and amino acids are vital for so many processes in the body, from immune health to cognitive function, so they can play an essential role in reducing anxiety and improving focus.

Most people aren’t hitting their target protein goals, and are unaware of how much protein the body needs to function optimally, with the suggested intake being at least 1g per kg of body weight.

Suggested by Fiona, easy to digest proteins, including beans, lentils, tofu, Greek yogurt, or nuts and seeds, are the best option and lead to more effective absorption and utilization. For a quick on-the-go protein boost, add a scoop of protein powder to your morning smoothie or drink of choice. 

Healthy Fats

An increase in healthy fats, particularly omega-3 fats, has been linked to better overall mental well-being; they are important to reduce the levels of the stress hormone cortisol by reducing inflammation and supporting the hypothalamic-pituitary-adrenal axis.

Basically, it prevents excess production of stress hormones that can be harmful to our mental well-being as well as exam performance.

A good range of healthy fats to include in your diet around this time may be avocados and oily fish like salmon. Nuts and seeds like pumpkin seeds are also a great addition to smoothies, soups, oatmeal, etc, as they are high in healthy fats and protein, providing a quick nutrient boost to your meal.

 

Hydration

Staying hydrated is essential for the brain to function optimally; studies have shown that dehydration increases cortisol levels, so aiming to consume at least 2 litres of water throughout the day can have a huge impact on reducing stress and improving focus.

Although many of us are fuelled by a coffee co-dependency to survive those late revision nights in the library, try swapping some of your daily coffees for matcha or green tea as these contain a calming compound called L-Theanine known to reduce stress. 

Recipe and Snack Ideas

This creamy chickpea curry is so delicious - not to mention it contains high protein, healthy fats from the greek yogurt, and comes together in under 40 minutes. If you eat meat, try adding some chicken for an extra protein boost.

My favourite smoothie recipe, filled with protein and healthy fats and a great accompaniment to those long hours in the library:

Handful of mango

Handful of spinach

Banana

1-2 scoops of protein powder 

1tbsp almond butter

3tbsp Greek yogurt

Splash of milk of choice

2tbsp pumpkin seeds

With this healthy breakfast muesli, add protein powder to the greek yogurt for an extra dose of protein.

These brownie bites from Holland and Barret contain nuts which are a good source of healthy fats, perfect for a tasty study snack.