Result Fundamentally to lead a healthy life at all ages. But when you are in the middle of selectivity and an important time to be devoted to studying, concentrating and preparing for exams, the type of the type diet And routines are relevant.
Eating healthy food and especially absorbing certain nutrients in the diet can be very useful For our body, especially if it helps us to concentrate better or a support to keep our memory active, an essential element when taking an exam.
The selectivity or entrance test to the university (PAU) is a decisive moment in the life of the students. In that sense, it is necessary to take into account that food plays a crucial role in academic performance, especially during the exam era. A diet rich in specific nutrients, the Concentration, memory and performance cognitive in this period.
Healthy and nutritious diet
According to Patricia Martínez, cooperating professor of health sciences studies and dietic food, an adequate diet must be implemented months before the tests. «We can’t think so There is a special diet so that our brains are suddenly activated: This should really be part of the habits, “says the expert.
Recommended food and memory foods
The Nutrition is fundamental in the time of examS, when fatigue and lack of sleep often occur. For better cognitive performance, the expert recommends food that is rich in fatty acids and vitamin B12. “The goal is to have all the nutrients,” he says. Moreover, “it is essential not to skip meals,” adds Martínez.
- Omega-3 and Omega-6 fatty acids. These nutrients improve memory and mental speed and are essential for the functioning of the brain. The Omega-3 is found in the blue fish, while the Omega-6 is present in nuts and seeds such as chia or linen.
- Vitamin B12. Present in cheeses and meat, it supports the speed of mental processing and prevents cerebral fatigue.
- Flavonoids Present in red fruits or chocolate with high purity (without excessive milk mixtures), they have demonstrated benefits in the activation of areas such as prefrontal cortex, because they keep the mind more awake and reduce oxidative damage.
- Proteins and carbohydrates. This is the case of Eggs and full grainsoffering complex nutrients. When we talk about grains, we should not just think about the oatmeal: They can also participate Games, quinoa or grain breadThat energy gives to the brain.
Various research supports these recommendations. According to research from the University of California, fatty acids Omega-3 – in particular, Docosahexaeno acid (DHA) – Play a fundamental role in the synaptic function and cerebral plasticity and improve memory and attention among healthy young people. Also the Omega-6Although it also helps to maintain the integrity of neuronal membranes to a lesser extent.
Over Vitamin B12The deficit is linked to a cognitive disability, with a tiredness that is already a lack of concentration. The right levels of this vitamin are essential for the synthesis of neurotransmitters and to prevent memory changes in the short term. A British study Indicates that flavonoid intake improves cognitive functions.
In addition, the Spanish nutrition and food academy emphasizes that complex carbohydrates must represent between 45 % and 65 % Daily intake among students. In this sense it is necessary to give priority to sources of low glycemic index to maintain stable energy levels.
When should you take these foods
The Good habits have to consolidate daily. For those who are looking for a real impact for exams, Patricia Martínez recommends that these foods are included in their diet at least three months earlier.
The Scientific evidence suggests that certain nutrients require weeks of regular consumption To show significant improvements in the cognitive function. Studies on supplementation with Omega-3, for example, show benefits in memory and processing speed, mainly passed between between 8 and 12 weeks From persistent intake, especially in people who consumed little.
In addition:
- “He Day before examCarbohydrates must be very present. A suitable dish would be some pasta, rice or potatoes, accompanied by a protein source, “explains the nutritionist. However, you have to avoid abundant dinners.
- For him breakfast Prior to the tests, the expert recommends, including farinaceans (such as grain bread), nuts, fruit, avocado and some proteins, such as egg.
- It is necessary to avoid The pastries, fast sugars and processed foods.
- It is fundamental Do not skip foodTo prevent energy drops.
- They can be taken under the test schedules Light snackSuch as fruit, black chocolate or nuts, to maintain the energy levels.
Which drinks are most suitable?
- Water, water and water. The most important source of hydration must be water, Martínez recommends. To maintain the hydration, we can wear a bottle of water and give sips during short breaks. Even mild dehydration (2 % of body weight) can reduce the working memory and the warning status.
- Caffeine. Coffee has proven that cognitive performance improves a lot, both in times of exams and in sports activities. Caffeine improves attention, processing speed and working memory in moderate doses.
In addition, It is necessary to avoid energy drinks with high levels of Taurine, caffeine and sugarBecause they can change cortisol levels and harm peace. Above all, you must avoid bullfights, present in energy drinks and hyperazcaradas.
This indication is endorsed by recent studies, as a study published in Borderin which the consumption of energy drinks in adolescents is associated with higher levels of insomnia, anxiety and changes of the circadian rhythm.
No extreme diets and good sleep
In addition to the diet, Patricia Martínez emphasizes that there are two important factors to optimize academic performance: ensure peace and avoid extreme diets.
Take care of sleep
It is necessary to “sleep enough and not to skip sleep hours.” “This is the key to see this time of exams in the best possible conditions,” says the expert. He The impact of sleep on cognitive performance is also well documented.
According to A systematic review published in NatureLess than six hours of sleep is a significant decrease in memoryOr, persistent attention and cognitive flexibility. Moreover, there is a tendency to increase the consumption of ultracroced food and sugary drinks, so a vicious circle is created that can further influence academic performance.
Avoid extreme diets
The expert warns of the risks of following limiting or extreme diets before or during exams. This approach can cause Hypoglycaemia, changes in mood and reduced concentration capacity.
The Spanish Nutrition And Dietetics Academy recommends avoiding drastic changes in food During periods of high intellectual demand and priority, give a balanced diet, rich in fruit, vegetables, full grains, lean proteins and healthy fats.
A healthy and long -term routine
Martínez finally influences the must maintain sufficient food routine during the entire stage preparation phase. Including small breaks to take nutritious food, hydrate correctly and respect sleep times are in their opinion simple but crucial measures to achieve the date indicated in the best possible conditions.