Exam season is extremely nerve-racking and has a way of turning even the most organised students into late-night snackers powered by caffeine and instant foods. When deadlines pile up like crazy and revision notes blur together through the non-stop studying, choice of food often becomes an afterthought. But what you eat during exam season can seriously affect how well your brain performs, how steady your energy feels, and even how well you sleep.
Healthy eating during exams isn’t about strict diets but rather about giving your brain the fuel it needs to work at its very best. Your brain uses a lot of energy, and it relies heavily on glucose from food. The key is choosing foods that release energy slowly, rather than causing sharp spikes and crashes like typical enjoyable snacks and drinks. Whole grains like oats and whole-wheat bread help keep concentration levels stable for longer study sessions.
Protein is another excellent choice. Foods like eggs, yogurt, beans, nuts, fish and chicken help keep you full and support brain function. Pairing this with things such as hummus with whole-grain crackers or peanut butter on toast can help you stay focused and avoid constant snacking.
Fruits and vegetables are often overlooked when stress levels rise, but they’re filled with vitamins, minerals, and antioxidants that support memory and immune health. Berries, greens, bananas and oranges are especially helpful and easy to grab between study blocks. Even adding a side of vegetables to meals can make a difference.
Moreover, hydration is just as important as food. Dehydration can lead to headaches, fatigue, and poor concentration which all are quite unhelpful during exams. A great tip is to keep a water bottle nearby while studying, and try to limit excessive caffeine. While coffee and energy drinks may feel helpful in the moment, too much can increase anxiety and disrupt sleep.
Finally, it is essential not to skip meals!! Skipping breakfast or lunch might seem like a time-saver, but it often backfires by reducing focus and increasing irritability (and it feels terrible to be constantly starving). Simple, quick meals are enough such as smoothies, overnight oats, soups, or wraps!!! ☺️
Amanda Susanto