Exams: Better On a Full Stomach

Augh. Just around the corner, post-secondary students from everywhere are about to be bombarded with final assignments. Whether it's a ten page essay, a play performance, a movie shoot or a plethora of exams, research shows that you will do a better job on a full stomach. And not just any full stomach; no, one full of healthy food.

"Eat your fruits and veggies" may be one of the most overused phrases ever, but even that doesn't dim its truthiness. While this is true all the time, during times of stress it is even more true. When you're stressed, your body produces high levels of adrenaline. While adrenaline is great as a short-term solution (such as if you're being chased by a pack of rabid wolves), too much of it over a long period of time decreases your bodies ability to properly respond to real emotional and physical threats. It also leads to irritability, muscular tension and our favourite: inability to concentrate.

While solutions such as minimizing procrastination and getting enough sleep are easier said than done, changing your diet even just a bit might help. For example, excess tiredness, paleness and lethargy might be due to something as simple as an iron deficiency. According to the U.K Food Standards Agency, "young women should be having 14.8 milligrams (mg) iron a day (men need 8.7mg a day)." Foods high in iron include red meat and dark, leafy vegetables like kale and broccoli. You can also chomp on nuts or lentils.

Another manifestation of the effects of stress occurs in simply not eating enough. When you deprive your body of the fuel it needs for energy, the first thing to suffer is often your creativity and concentration. That is why mum always used to tell you to eat a good breakfast before going to write an exam. Lack of food can also lead to an immune deficiency, which is why students most often get run-down and, consequently, sick during the end of semester.

Besides, when you're hungry you get grumpy. And with everyone else on a short fuse these days, it's best not to try anyone's patience...

While on a tight budget, it can be difficult to eat well. However, saving a few extra dollars and buying a bunch of spinach and tin of beans instead of pizza can be especially helpful during this time when mental alertness and concentration is everything. Taking a few extra moments in your busy schedule to whip yourself something up can help - and often be way cheaper than picking up ready-made foods. Some other stress helpers are:

Getting enough water.
This one has no money excuse, mainly a time one. "When you're dehydrated, you feel more run-down and react more negatively to stress," says Joy Bauer, M.S., R.D., C.D.N., author of The 90/10 Weight Loss Plan and according to a June 2002 article appearing in Men's Fitness Magazine. You can also become dizzy, lethargic and naseous from lack of water. This doesn't help with studying at all.

Blueberries (Also Kidney & Pinto Beans, Cranberries, Blackberries, Cooked Artichokes)
Really, any antioxidant-rich foods are especially great at this time. Antioxidants protect your health by preventing and repairing damage caused to your cells by a number of external factors. This leads to a healthier, less-sick you! Antioxidants also help prevent cancer, Parkinson's, Altzeimer's and heart disease.

Oatmeal
It's high in fibre, and according to Bauer "soluble fiber prevents volatile blood sugar, so hopefully you'll have less insanity. It also gives you better concentration and staying power and helps control headaches." I'm assuming instant oatmeal isn't as great as the on-the-stove stuff but hey, it's a start right?

Other foods which may relieve stress don't always fall under the "healthy catagory." But they can help. Chocolate contains endorphins, which can help calm you and make you happier. And Comfort Food can have charming, psychological effects too: Mac and Cheese, a roast, or just any home-cooked meal that you remember from your childhood.

While it may be difficult to scrape together enough money and wits about you to remain healthy through this stressful time, eating well is like a boxer in your corner of the ring. And if you can have a leg-up going into your biology exam, well, isn't that good enough?