Expert warning on proper nutrition for exam success: Quality sleep and a solid breakfast are essential!

Stating that exam periods can be quite challenging for students both physically and psychologically, Yeditepe University Hospitals Specialist Clinical Psychologist and Dietitian Merve Öz expressed that making the right nutritional choices during this process makes a significant contribution to exam performance.

Öz emphasized that physical symptoms such as nausea and vomiting are frequently seen during these periods when stress is felt intensely, and therefore students should not be forced to eat, especially on the morning of the exam.

FOOD EATEN OUTSIDE MAY CARRY RISKS!

Pointing out that the foods chosen the day before the exam should consist of balanced foods that the person is accustomed to and that will not strain the digestive system, Dietitian Merve Öz said, "Students should not consume foods they have never tried before the exam. In addition, very fatty and heavy meals should be avoided. Instead, a light meal that balances protein, carbohydrates, and fats should be preferred."

Öz stated that if possible, meals prepared at home should be preferred over eating out before the exam, and if one has to eat out, avoiding foods sold in the open, containing mayonnaise, sauces, or those that spoil quickly, especially those containing chicken, would be safer for health.

SUGARY FOODS CAUSE DROWSINESS!

Underlining that the common belief in society that "consuming sweets and chocolate before an exam increases success" is wrong, Dietitian Merve Öz stated that simple carbohydrates like table sugar cause blood sugar to rise rapidly and then fall, which instead of meeting the brain's energy needs, actually leads to hypoglycemia.

She stated that this situation can cause distraction, lack of concentration, and drowsiness in students.

Underlining that the foods consumed on the day before and the morning of the exam directly affect focus, attention span, decision-making, and memory performance during the exam, Dietitian Öz said,

"Therefore, instead of sugary foods that provide quick energy but cause a rapid crash, it is very important to turn to complex carbohydrates that provide long-term satiety. Oatmeal, whole wheat bread, bulgur pilaf, whole wheat pasta, nuts, and fruit combinations are reliable energy sources during this process."

SLEEP AND VITAMIN C SUPPORT SHOULD NOT BE IGNORED

Emphasizing that getting enough and quality sleep the day before the exam is at least as important as nutrition, Dietitian Merve Öz said that exam anxiety can negatively affect sleep patterns, but entering the exam morning with a rested body can directly affect success.

Also stating that a diet rich in Vitamin C during this period strengthens the immune system and has positive effects on stress by regulating adrenaline, Dietitian Öz said, "It is beneficial for children to consume foods such as kiwi, broccoli, carrots, peppers, and parsley in their meals if possible."

BREAKFAST IS KEY FOR PERFORMANCE

Stating that the breakfast on the morning of the exam is of great importance for maintaining mental and physical energy throughout the day, Öz pointed out that breakfast should definitely not be skipped, and also emphasized the importance of this meal consisting of balanced and easily digestible foods.

In addition, Öz recommended preferring herbal teas with calming effects such as fennel, chamomile, and linden instead of stimulant drinks like tea, coffee, and cola at breakfast, and listed an example breakfast menu.

SAMPLE BREAKFAST MENU

1 boiled egg or an omelet prepared with 1 teaspoon of olive oil
1-2 slices of white cheese
Raw vegetables such as tomatoes and cucumbers
4-5 olives
2-3 slices of whole wheat bread
2 whole walnuts or 6 almonds or 10 hazelnuts
1 teaspoon of honey or 1 portion of fruit