{"id":53685,"date":"2018-10-18T06:00:03","date_gmt":"2018-10-18T04:00:03","guid":{"rendered":"https:\/\/novanews.co.za\/udexpress\/brain-foods-to-eat-during-exams-20181017-2\/"},"modified":"2025-03-20T21:03:56","modified_gmt":"2025-03-20T19:03:56","slug":"brain-foods-to-eat-during-exams-20181017-2","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/udexpress\/brain-foods-to-eat-during-exams-20181017-2\/","title":{"rendered":"Brain foods to eat during exams"},"content":{"rendered":"\n<p>MATRICS face many challenges during their final exams and what you eat doesn\u2019t only feed your body, but also your hungry brain.<\/p>\n\n\n\n<p>According to Claudine Ryan, registered dietician for Compass Group Southern Africa, a strong memory depends on the health and vitality of the brain.<\/p>\n\n\n\n<p>\u201cThe brain weighs only 2% of body weight and it contains more than a 100 billion brain cells, which use up to 20% of the body\u2019s energy,\u201d she says. <\/p>\n\n\n\n<p>\u201cGlucose is the brain\u2019s main energy source. Vitamins, minerals, amino acids and fatty acids also play a role in optimal brain function.\u201d<\/p>\n\n\n\n<p>The best food during exams is a balanced diet that includes \u2018brain foods\u2019 rather than focusing on individual food items. <\/p>\n\n\n\n<p>\n <b>1. Have breakfast<\/b>\n<\/p>\n\n\n\n<p>Studies show that students who eat breakfast have improved memory function and concentration when compared to those who skip breakfast.<\/p>\n\n\n\n<p>Have low GI carbohydrates that will ensure the brain has a continuous supply of glucose. Try low GI toasted bread with mozzarella cheese or peanut butter, low GI cereals with low-fat milk, fruit salad and low-fat yoghurt or a fruit smoothie.<\/p>\n\n\n\n<p>\n <b>2. Grab a snack<\/b>\n<\/p>\n\n\n\n<p>Refuelling every 3 \u2013 4 hours is crucial to keeping blood sugar and energy levels steady.<\/p>\n\n\n\n<p>Plan to have study breaks and have a healthy snack ready.<\/p>\n\n\n\n<p>Wholewheat tuna sandwich, popcorn, fruit, low-fat yoghurt or wholewheat biscuits are good snacks to boost energy levels.<\/p>\n\n\n\n<p>\n <b>3. Slow on sugar<\/b>\n<\/p>\n\n\n\n<p>Sweets and drinks that contain lots of sugar will only boost your energy levels for a short time and then leave you fatigued and drained.<\/p>\n\n\n\n<p>Rather have fresh fruit, dried fruits, fruit salad, low-fat yoghurt and nuts and raisins instead of sweets and cold drinks.<\/p>\n\n\n\n<p>\n <b>4. Drink enough<\/b>\n<\/p>\n\n\n\n<p>It is extremely important to drink sufficient amounts of fluids during exam time to ensure your body is fully hydrated.<\/p>\n\n\n\n<p>Dehydration may lead to fatigue, headaches and a lack of concentration. Aim at at least 6 glasses of water per day.<\/p>\n\n\n\n<p>Other suitable fluids include rooibos tea, homemade ice teas, low-fat milk and diluted fruit juice.<\/p>\n\n\n\n<p>\n <b>5. Don\u2019t depend on caffeine<\/b>\n<\/p>\n\n\n\n<p>Limit yourself to two cups of coffee per day or opt for decaffeinated coffee instead.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Too much caffeine may lead to restlessness, irritability, anxiety and stress \u2013 the last thing you need when trying to concentrate and study.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>MATRICS face many challenges during their final exams and what you eat doesn\u2019t only feed your body, but also your hungry 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