How to survive exam season!

Exam season is upon us and if like me, you have teenagers in the house, it’s highly likely that they will be deep in revision this Easter holidays. Personally, my grasp of flame emission spectroscopy is limited, so I prefer to support my children with nutritious food instead of offering to help with revision!

We all recognise that the right food can improve concentration, uplift mood, and nourish our brains, but what is the right food and how can we make sure our young person eats it?

In short, getting teenagers to eat a balanced diet can be challenging, but small tweaks can make a significant difference. Swap white bread/pasta for wholegrains, add an extra portion of fruit to their breakfast or stir a handful of lentils and extra grated vegetables into a bolognaise sauce.

Try to make sure they start the day with a protein rich breakfast, instead of opting for processed sugary cereals or no breakfast at all. Scrambled egg on wholemeal toast or porridge with nuts, seeds and berries are both great options as these will keep them fuller for longer and stop them reaching for sugary, slump inducing snacks, later in the day.

Try to increase their intake of food rich in Omega 3 fatty acids which are believed to support brain health. Oily fish, especially salmon, mackerel, trout, sardines and anchovies are particularly rich in Omega 3, but it is also found in flaxseed, chia and walnuts as well as dark leafy vegetables and edamame.

Having healthy, nutritious snacks readily available is also important. If they tend to snack on crisps, why not swap to popcorn, which is quick and easy to make at home. Try having some cut up veggies and houmous ready for them, so that when they raid the fridge there is something nutritious for them to grab. From my experience, teenagers are more likely to eat something that's already prepared rather than something that requires their effort. During exam season I make sure I add more fruit, vegetables and easy, nutritious snacks to my weekly shop, ready for when hunger strikes.

Drinking enough water is also important. Try to make sure they avoid caffeine and energy drinks that are likely to cause a slump in energy later in the day. Instead encourage them to drink more water. Even 1% dehydration can negatively affect mood, focus, and memory, so sipping water regularly throughout the day is vital. Try to get them to aim for 1-2 litres a day.

Getting enough sleep is vital too, and not just the night before their exams. It’s important to build up a reserve of sleep in the days/weeks before, as sleep deprivation can impact cognitive function, memory and overall performance. Sacrificing sleep to cram the night before an exam is counterproductive and may hinder their performance.

Exam season is tough for them and challenging for parents and carers! The summer holidays seem very far away and the next couple of months of high anxiety put pressure on us all. Make sure that you prioritise balance, time away from studying where everyone can unwind and recharge their batteries. Getting outdoors in the sunshine offers much-needed Vitamin D, which boosts the immune system and serves as a good reset when times get tough.

Finally, remember that the most valuable support you can offer your teenager is your encouragement and understanding. Remind them that these exams are just one part of their journey and celebrate their efforts, encourage their passions, and provide a listening ear when stress levels rise.