Student doctor Robert Sithole offers advice on the nutrition that helped him through exam season.

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Studying for long hours, especially during exam season, requires a lot of energy and focus. What you eat plays an important role in how well your brain works and how long you can keep studying without feeling tired. As a medical student, I’ve found that the right diet can make a huge difference in staying sharp and energised.

First, it is important to understand that your brain needs fuel, just like a car. The best fuel for your brain is glucose, which comes from the food you eat. However, not all foods provide the same quality of fuel. Some foods can give you a quick burst of energy, but it fades fast, leaving you feeling tired and unfocused. Others provide steady energy that lasts, keeping you alert and focused for hours.

Whole grains, like oats, brown rice, and whole wheat bread, are great for steady energy. They break down slowly, releasing glucose into your blood gradually. This keeps your energy levels stable, so you can concentrate better and study longer without crashing. Fruits like bananas, berries, and apples are also excellent choices. They’re packed with natural sugars and fibre, which help keep your blood sugar levels steady. Plus, fruits are full of vitamins that help your brain work at its best.

Protein is another important part of your diet during exam season. It helps repair and build tissues, including brain tissues. Foods like eggs, lean meats, fish, nuts, and yogurt are good sources of protein. They not only give you energy but also help keep you full, so you're not distracted by hunger while studying.

Healthy fats, like those found in avocados, nuts, seeds, and oily fish like salmon, are also crucial. They support brain function and help with memory and concentration. Don’t be afraid of these fats, they are good for your brain and can help you stay sharp during those long study sessions.

On the other hand, there are foods you should avoid if you want to keep your energy up and your mind clear. Sugary snacks and drinks, like candy, pastries, and soda, might give you a quick energy boost, but it doesn’t last. After the sugar rush, you’re likely to feel even more tired and unfocused than before. Processed foods, like chips and fast food, are also not great for studying. They’re high in unhealthy fats and sugar, which can make you feel sluggish and heavy.

Caffeine is something many students rely on during exam season, but it's important to be careful with it. While a cup of coffee or tea can help you stay awake, too much caffeine can make you jittery and anxious, and it can interfere with your sleep. And good sleep is essential for memory and focus. Instead of reaching for another cup of coffee, try drinking water or herbal tea to stay hydrated and calm.

Finally, don’t forget about hydration. Your brain needs water to function well. Dehydration can make you feel tired and give you headaches, which is the last thing you need when you’re trying to study. Keep a bottle of water with you and take sips throughout the day.

In conclusion, eating the right foods can help you stay energised and focused during exam season. Choose whole grains, fruits, protein, and healthy fats, and avoid sugary snacks, processed foods, and too much caffeine. With the right diet, you can keep your brain working at its best and make the most of your study time.

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