It’s no secret that a good breakfast is key before exams, and a health expert has shared what to include
A dietitian has shared her top breakfast tips for students hoping for a brain boost before exams. Sinead O’Donovan, a Registered Dietitian and Performance Nutritionist, often shares advice on social media on her account @sineadod_dietitian.
In a video created for students, the nutrition expert outlined “how best to fuel to maximise your energy and concentration.” Sinead said: “Have a good, balanced breakfast. In this, have some complex carbohydrates. So this could be something like porridge, wholegrain toast or a bagel, or some All-Bran.”
She also highlighted the significance of including protein in your morning meal. Her examples included yoghurts, eggs, and smoked salmon, which she said is “a really good source of omega-3, which is really important for brain health.”
Healthy fats are another important component. According to Sinead, breakfast should also include some healthy fats, such as nut butter, avocado, or nuts and seeds, reports Surrey Live.
Equally, if you’re preparing for an afternoon exam, lunch is important. Sinead added: “If you have an exam in the afternoon, it’s really important then to have a nutritious lunch, and the same principles of breakfast apply.
“So getting a balanced meal with some complex carbohydrate foods, protein and healthy fats. Some ideas could be wholegrain pasta with some tuna and vegetables, or a wholegrain sandwich with some chicken and a salad on the side.”
No matter the time of your exam, remember to stay hydrated. “Dehydration can also impair concentration,” the dietitian said. “So make sure that you are well hydrated going into the exam and then sip on water during your exam.”
Sinead also warned students who use energy drinks. Concluding her video, the expert said: “Make sure you’re having foods that you enjoy and also foods that aren’t new, so you know that you can tolerate them well.
“Finally, stay clear of energy drinks and high sugar foods that you think may give you energy in the moment.” She warned: “They probably won’t sustain you for the whole day.”
The NHS website has advice for students preparing for exams and emphasises the importance of breakfast. It states: “Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.”
The NHS also shares tips for managing stress and anxiety. These include making a realistic revision schedule, taking regular short breaks, and rewarding yourself when you finish a revision session. For instance, you can spend time with friends, take a long bath, or listen to music.
Physical activity is important, too. The NHS says: “When you’re not revising, use your spare time to get away from your books and do something active, like going for a walk or doing some stretching. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better.”
If you feel overwhelmed, you can try a simple breathing exercise. Breathe in through your nose for four counts, hold it for two counts, and breathe out for seven counts. After repeating the exercise, you’ll hopefully feel calmer.
The NHS adds that you should ask for help if you’re stressed. “If you’re feeling stressed, it’s important to talk to someone you trust, such as a family member, teacher or a friend. Lots of people find exams difficult to deal with, so do not be embarrassed to ask for support.”