What to eat to stay awake during exam season?

Oats and blueberries are both good for the brain, maintaining alertness and increasing memory (illustrative photo)

The brain accounts for less than 2% of the body's weight but consumes up to 20% of energy every day. If there is a lack of nutrients, the ability to absorb and remember will decrease significantly. If you want your brain to function well during exam season, you need to maintain a regular lifestyle, get enough sleep and focus on nutrition so that your brain can function effectively. Drinking a lot of coffee or energy drinks to stay awake is not good because it can easily cause fatigue and loss of concentration.

Foods rich in good carbohydrates such as oats, whole wheat bread, eggs, milk, and fruits provide steady energy to the brain. Eating these foods for breakfast is good for digestion, regenerating energy, and increasing alertness. Candidates can add a cup of milk or yogurt to increase vitamins, minerals, and protein, promoting better neurotransmission.

Foods rich in omega-3 from fatty fish, nuts, and avocados support cognitive function, increase concentration and memory. Omega-3 participates in the structure of nerve cell membranes and transmits signals in the brain. Eat these foods at lunch to provide stable energy for the brain to function effectively throughout the afternoon of studying.

Foods rich in vitamin B are found in whole grains, eggs, milk, chicken, green leafy vegetables and beans. Vitamin B participates in the process of nerve transmission, helping to increase concentration, stabilize emotions, and reduce feelings of stress. Eating these foods in the afternoon helps maintain alertness and learning performance during the last hours of the day.

Foods rich in antioxidants such as blueberries, green tea, and spinach contain flavonoids that can neutralize free radicals - agents produced during stress. Supplementing this group of foods has the effect of protecting the brain, maintaining clarity and increasing memory.

Drink enough water and electrolytes because dehydration can also make the brain less alert, reduce concentration and memory. In addition to filtered water, students can supplement with coconut water, fresh fruit juice to rehydrate, provide important minerals such as potassium, magnesium to help stabilize neurotransmitters, maintain cognitive performance.

Doctors advise parents to choose nutritious foods instead of stimulating drinks for their children. At the same time, parents should accompany, share, and support their children during exam season, not impose or create stress, and encourage their children to exercise regularly and entertain after hours of heavy study.

For children over 12 years old, parents can give them natural extracts from blueberries and ginkgo biloba, which help increase blood flow to the brain, nourish and protect nerve cells, thereby helping to reduce headaches, insomnia, and improve memory. When children show signs of abnormal memory, fatigue, difficulty sleeping, stress, or headaches, parents should take their children to a neurologist for examination.

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Source: https://baohaiduong.vn/an-uong-the-nao-de-giu-tinh-tao-trong-mua-thi-411448.html