Beat the stress of exams with proper nutrition!

Easter has passed and the anxiety begins for thousands of prospective students, since the Panhellenic exams are now very close! Arm yourself with patience, courage and with an ally the right diet prepared for success!

A student's diet should be balanced for better brain function. More and more experts believe that the secret to this is in our plate!

Breakfast is the meal that has been associated with improving memory and increasing concentration, especially in children. A full, light and invigorating breakfast is essential because it provides the body with the energy it needs. Under no circumstances should we start with an empty stomach, since apart from the possibility of feeling dizzy and unwell, the student will not be able to perform at his best. Avoid indigestible foods, such as egg or cold meats;

Some good options for breakfast are:

• Breakfast cereal with Milk or Yoghurt and Fruit
• Toast (with wholemeal bread) and Fruit or Fresh Juice
• 1-2 slices of wholemeal bread with Margarine and Honey or Jam or Tahini, 1 glass of Milk and Fruit
• 1 Thessaloniki bun and 1 fruit or Fresh juice or Milk

Go about your day with the right food choices to shield your mind. Much research supports the beneficial properties of various foods and ingredients on memory.

So our plate should not be missing:

• The valuable omega-3 fatty acids. Omega-3 fatty acids have been shown to raise IQ by about 4 points. Add fatty fish (salmon, sardine, etc.) and raw and unsalted nuts to your diet.
• Whole grain products. These foods provide our body with complex carbohydrates, necessary for a body full of energy. They also stimulate the production of serotonin, the chemical that improves our mood.
• Fruits and vegetables, due to the antioxidants they contain and contribute to the good functioning of the vessels, thus to better blood circulation and sufficient oxygenation of the organs, including the brain.
• The proteins which during digestion are broken down into amino acids which contribute to the production of brain neurotransmitters. Lean meats, poultry and legumes should not be missing from our weekly menu.
• Vitamins of the B complex (whole grains, eggs, meat, fish, fruits, green leafy vegetables, milk, etc.) that improve brain cell function and relieve insomnia, restlessness and fatigue.
• The magnesium (black-eyed beans, almonds, dairy and bananas). It activates the action of B vitamins and is considered to increase good mood.
• Foods rich in choline (eggs, chocolate, liver) that strengthen the memory and enhance the ability to concentrate.
• The vitamin C (actinide, red peppers, orange, strawberries, broccoli), appears to contribute to the production of hormones such as adrenaline and noradrenaline, which help our body deal with stress.
• The chocolate which has analgesic properties and improves mood. Its consumption is recommended in moderation since it belongs to foods rich in calories and fat.

Avoid "heavy" foods (fried, fried, sauces, spices and animal fats) since they can cause bloating, burning sensation in the stomach and general digestive discomfort.

Remember its importance proper and sufficient hydration of the organism. In addition to the choice of water, the hydration of our body can also be achieved with fruits and vegetables. According to research, body hydration is directly related to mental performance. It was found that the performance of those who consumed enough water increased by about 5% on average, compared to those who competed without water.

If you drink coffee, consume him with Measure (1-2 cups per day). Caffeine in small doses is a stimulant, however in large doses it can cause nervousness and overstimulation.

Do not forget to rest your body and spirit from endless hours of reading, so take a walk, stretch and enjoy your food in peace!

Good luck!

Stelina Vassiliadis

Dietitian-Nutritionist, MSc Medical School, University of Glasgow

www.stelinasdiet.gr