Are matrics ready for the exams?

Matrics face numerous challenges during their final exams but a balanced diet is one way they can make sure they perform at their best.

There are 512 029 full-time and 108 237 private candidates registered for exams which started this week. But are these students mentally ready? According to Claudine Ryan, registered dietician (SA) for Compass Group Southern Africa, a strong memory depends on the health and vitality of the brain.

“The brain weighs only 2% of body weight and it contains more than a 100 billion brain cells, which uses up to 20% of body’s energy,” she says.  “Glucose is the brain’s main energy source. Vitamins, minerals, amino acids and fatty acids also play a role in optimal brain function.  Not eating enough nutritious foods, especially during exam time may compromise the grades.”

What you eat doesn’t only feed your body, but also your hungry brain. The following tips will help students to have a sharp mind during the exam time:

• Have breakfast. Studies show that students who have breakfast have improved memory function and concentration when compared to those who skip breakfast.  Have low glycemic index (GI) carbohydrates that will ensure the brain has a continuous supply of glucose. Try low GI toasted bread with mozzarella cheese or peanut butter, low GI cereals with low fat milk, fruit salad and lower fat yoghurt or a fruit smoothie
• Grab a snack. Refueling every 3 -4 hours is crucial to keep blood sugar and energy levels steady. Plan to have study breaks and have a healthy snack ready. Whole wheat tuna low GI sandwich, popcorn, fruit, lower fat yoghurt or oatmeal biscuits are good snacks to boost energy level
• Slow on sugar. Sweets and drinks that contain lots of sugar will only boost your energy levels for a short time and then leave you fatigued and drained. Rather have fresh fruit, (fruit salad) lower fat yoghurt and nuts and raisins instead of sweets and cold drinks
• Drink enough. It is extremely important to drink sufficient amounts of fluids during exam time to ensure your body is fully hydrated. Dehydration may lead to fatigue, headaches and a lack of concentration. Aim for at least 6 glasses of water per day. Other suitable fluids include rooibos tea, homemade ice teas, goats milk and diluted fruit juice
• Don’t depend on caffeine. Limit yourself to two cups of coffee per day or opt for decaffeinated coffee instead. Too much caffeine may lead to restlessness, irritability, anxiety and stress – the last thing you need when trying to concentrate and study.
• Include some ‘brain foods’

Omega 3 fatty acids assist in conveying messages between brain cells. A lack of Omega 3’s is linked to learning disabilities, low intelligence, poor concentration and depression. Good food sources include salmon, tuna, avocado, nuts and flax seed oil.

Many of the B vitamins enhance brain function and memory. Good examples include: sweet potato which also supplies low GI carbohydrates and kidney beans which assists in the synthesis of Choline which improves memory. Choline is also naturally found in eggs.

Zinc is a memory mineral and deficiencies lead to faulty memory. Good sources to include during exams are beef, fish, ginger, beans and peas.

Iron deficiency shortens attention span and slows brain function. Good food sources are: Organ meat, beef, fortified cereals and fortified breads.

The best food during exams is a balanced diet that includes ‘brain foods’ rather than focusing on individual food items.  The following brain boosting smoothie recipe is recommended:

• 1 x banana
• ½ cup of fresh or frozen blueberries
• 50 ml lower fat vanilla yoghurt
• 100 ml apple juice
• Handful of crushed nuts

Do not forget to exercise and get at least eight hours sleep a night.