What to Feed Your Child at Exam Time: Boosting Brain Health and Minimizing Stress

WHAT TO FEED YOUR CHILD AT EXAM TIME: BOOSTING BRAIN HEALTH AND MINIMIZING STRESS

I had a great chat with Kara O’Donnell of East Cork Nutrition recently. Kara is a qualified nutritional therapist and I wanted to chat to her about the best food to eat while studying.

It’s exam time here in Ireland so parents and students alike are always asking ; ‘what’s the best food to eat during exams’? and ‘what is the best brain food for kids at exam time’? Or what foods will help my kids focus during exams?

Kara had a ton of advice and tips - not just about what our kids should be eating at exam time but also what they shouldn’t be eating too! Some foods may cause brain fog - not what we want at exam time!

Kara says :

‘We can eat to promote brain health, clarity, focus and

minimise stress’

it's crucial to provide your child with nourishing foods that support brain health, enhance clarity, improve focus, and aid memory retention at exam time. By ensuring your child gets enough of the right food groups and makes mindful food choices, you can help them to perform their best at this crucial time.

1. Slow release carbs for brain health :

   Choosing low glycemic index (GI) carbohydrates will give the brain the right type of fuel it needs. ensures a gradual release of energy, promoting sustained brain function. Opt for healthier options such as vegetables, fruits, oats, quinoa, brown rice, brown pasta, potatoes, and sourdough bread. Additionally, prioritizing organic produce is vital to minimize exposure to harmful chemicals, which can negatively impact gut health.

2. The Power of Protein:

   Combining protein with carbohydrates helps regulate blood sugar levels. Make breakfast a higher protein meal by incorporating eggs, yogurt, nuts, or seeds. This prevents blood sugar spikes and crashes, providing lasting energy throughout the morning and avoiding mid-exam sugar cravings.

3. Essential Protein Sources:

   Teenagers require ample amounts of high-quality protein for both physical and brain development. Include foods such as lean meats, fish, eggs, yogurt, nuts, seeds, and even protein powders (in moderation) to meet their protein needs effectively.

4. Beneficial Fats:

   Incorporating healthy fats into your child's diet is essential for brain health and sustained energy. Opt for sources like nuts, seeds, extra virgin olive oil, coconut oil, real butter, whole organic milk, and yogurt to provide the necessary fuel for optimal cognitive function.

5. Embrace Color and Variety:

   Create well-rounded meals that are colorful and diverse. Encourage your child to eat a rainbow of fruits and vegetables as they contain different antioxidants, which contribute to enhanced brain performance. Berries with anthocyanins, citrus fruits rich in flavonoids, and avocados packed with lutein are excellent examples of brain-boosting foods.

6. Caffeine and Sugar Awareness:

   While caffeine and sugary beverages might seem tempting for an energy boost, they can lead to adrenal stimulation and subsequent crashes. Encourage your child to limit their consumption of these substances during exams. Staying hydrated with water, especially during hot weather, is vital for concentration, memory, and overall brain health. Electrolyte tablets or beverages can also be beneficial.

7. Supplement Support:

   Consider supplementing your child's diet with green tea, which contains l-theanine and promotes focus and stress reduction. Other useful supplements include omega-3 fatty acids (Somega), a good probiotic, or a multivitamin for fussy eaters or those under high stress. Additionally, natural aids like Rosemary oil or supplements like Higher Nature's "Balance for Nerves" can help with concentration and stress relief.

8. Prioritize Stress Reduction:

   As the exam period approaches, prioritize stress reduction for your child's well-being. Encourage outdoor activities, exercise, sun exposure, and deep breathing to calm the nervous system. These activities help your child perform at their best by reducing stress levels and promoting a focused and relaxed mindset.

By focusing on brain-boosting foods, maintaining balanced meals, and managing stress levels, you can provide your child with the ideal nutritional support during exams. Remember to prioritize their overall well-being by encouraging relaxation, outdoor activities, and healthy lifestyle choices. With these strategies in place, your child will be equipped to perform at their best and achieve academic success!