Tips Before Finals

So you probably ask yourself how are you going  to make it through the exams period?

It is known that the exams period is a stressful time. We sit a lot, don’t sleep much and try to stay focused for as long as we can. Except you might didn’t know that the food that we eat during this time is an important factor that can help us go through it in our best shape.

Carbohydrates: carbs are built from glucose, our main energy supplier. The brain, unlike the rest of our body, depends almost individually on glucose as the energy supplier. It is important to pay attention to the glycemic index of our carbs and prefer low ones, which means that we won't have glucose peak in our blood. A moderate absorption of glucose into the blood stream will cause a longer fullness after meals and will give the body cells energy for a longer time. Foods with a low glycemic index are: pasta, whole-wheat bread, whole grains, a slice of bread with cheese. A combination of carbohydrate and fat / protein lowers the glycemic index, such as dates and nuts, a slice of bread with tahini, an apple with yogurt, a glass of cereals with milk, a sandwich with omelets and cheese, etc.

Protein: Protein is built from amino acids that are used as the building blocks of the body. Protein consumption increases the production of neurotransmitters such as dopamine and norepinephrine, which are related, among other things, to better concentration. Protein-rich foods: egg, meat, chicken, soy, a combination of grains with legumes (like majadra), dairy products, etc.

Vegetables and fruits: Vegetables and fruits are rich in dietary fiber, vitamins and minerals. In addition, they can be a light meal. But there's something important to keep in mind: fruits have a relatively high amount of calories, so to avoid fattening, you should eat only 2-3 servings a day.

B vitamins: B vitamins are important for normal life and especially for the exams period. They are important for proper brain activity, oxygen transport to tissues, neurotransmitters production in the brain, and more. Foods rich in B vitamins are: meat, chicken, fish, turkey, eggs, dairy products, whole grains, spinach, carrots, and more.

Omega 3: Omega 3 is an important polyunsaturated fat acid. It improves brain function and helps focus on complex learning processes. It may also have a role in improving memory! Omega-3 foods are: fish from cold areas such as salmon / halibut / mackerel / olive oil and flax seed.

So what to do and what to eat?

Daily routine: It is important to eat at regular times to avoid unnecessary hunger, which leads to the eating of empty calories that give no added value. Arranging meals at regular times also gives you a defined schedule. Sometimes it is important to take a break to be filled with energy, so during lunch you should concentrate on food and leave your books and Facebook aside. It is best to eat 5-6 small meals a day rather than 3 large ones, because after a large meal the body has to deal with a large amount of food, which causes fatigue. It is advisable to plan in advance what to eat during the day at each meal and at what time.

Snacks - It is recommended to eat healthy and low-calorie snacks such as: vegetable plate, vegetable soup, rice cakes, crackers, etc.

Water! And a lot. Studies show that sometimes when we feel hungry, we are actually thirsty. Therefore, in order not to eat just out of boredom, it is recommended to add a few glasses of water a day to your menu or go around with a bottle.

Got up in the morning of the exam and even on time ??? So .. what do you eat?

It is important to eat breakfast before an exam (even for those who are not used to it). Eat a light, nutritious meal that Includes a complex carbohydrate with low glycemic index and protein. For example: a slice of bread with soft cheese, apple and yogurt, cereals with milk / soy, oatmeal.

What to do during the exam: On long exams (over two hours) you should have a little snack while you are doing it. In contrast to high school habits, it is best to avoid carbohydrates that increase your blood glucose levels sharply, because immediately afterwards your glucose levels will drop quickly, and a feeling of fatigue will overtake you before the first hour of the exam will pass. You should eat a low-glycemic index carbohydrate that will increase your glucose levels moderately, leaving moderate levels in the blood throughout your exam.

Dehydration can cause dizziness and headache, so if you want to avoid it, you should take a bottle of water (not sweetened juices). Coffee can add to alertness. For those who are used to it there's no need to avoid, just keep in mind that caffeine is also a diuretic, so if there is no time to go to the toilet, you should consider the matter again.

You've finished an exam and you want to bang your head in a pub under your house. Smart or not? Alcohol is a great way to forget everything and relax. Alcohol is rapidly absorbed and affects the brain in a very short time. Alcohol, or rather ethanol (the main ingredient in alcohol), interferes with nerve cells in the brain to transmit information quickly, which makes us feel "high". It interferes with normal brain activity and therefore harms our alertness and memory. In addition, alcohol may cause us to dehydrate. The alcohol that we drink, the body directs through the urinary system. The multiple urination brings the body into a state of dehydration, which leads us to a hangover and, of course, to the inability to concentrate.

So if you decided to bang your head, you should: Have drinks with a relatively low alcohol concentration such as beer, wine or cocktails. And of course, drink plenty of water during the evening and the following morning to prevent dehydration and headaches. It is also important to drink alcohol on a full stomach so that the alcohol will be absorbed into the bloodstream in a moderate way.

* All the tips for proper nutrition were written by Itamar Yeshua, a bachelor's degree in nutrition science and a graduate student in epidemiology at Tel Aviv University and edited by Lian Friedman.

Combining these tips with exercise will even be more effective! Go to the Link and see how you can practice right by the school table.