With exam season fast approaching, here are some helpful tips and tricks to stay happy and healthy.

What to eat during exam season:

• Make breakfast the most important meal of the day
• Eggs poached, boiled or scrambled are a great way to start the day or try baked beans on toast, fruit smoothies and cheese and tomato toasties
• Wholegrain cereals with fruit and yogurt or breads spread with hummus, tomato, avocado or peanut butter are other alternatives.
• Blueberries are good to snack on (but can be expensive)
• Oily fish like salmon, tuna and trout are great sources of omega 3 as are flax seeds
• Broccoli, spinach, sweet potato and kale are ‘superfoods’ and delicious
• Nuts – eat a handful of walnuts, cashews and almonds for a protein snack
• Stay hydrated – drink eight glasses of water a day, more if exercising
• Don’t have a heavy lunch (like pasta) before an afternoon exam as it will make you feel sleepy,
• Make a wrap, sandwich or roll with lean meat and salad or have some leftovers
• Cut back on junk food and feel the difference it makes. Even your skin will improve, ready for Schoolies!
• If you want to have energy for the day you must get enough sleep. Warm milk drinks and herbal teas help before bedtime. Caffeine is a stimulant so if you are used to having a coffee in the morning then continue, but don’t increase your coffee intake. This can make you irritable and you will find it hard to concentrate. Avoid caffeine drinks close to bedtime.
• Some will be tempted to take some so called ‘smart drugs’ which are supposed to help you concentrate. I can only advise against it as these drugs should only be taken under medical supervision for certain medical conditions.

So some other natural ways to help you through, besides a good diet and adequate sleep (8-9 hours).

• Exercising before you study has been shown to boost memory and brain power
• Have a power nap for 15 minutes
• Get some fresh air, go for a brisk walk or run with the dog around the block
• Eat an apple while you study – it gives you some natural sugar and energy
• Have a shower to freshen you up
• Try and laugh often – it relieves stress and stimulates the brain
• Stretch at your desk and remember to look away from your computer into the distance to ease eye fatigue every hour
• Have something to look forward to, it will help you get through.

Think positive and do your best.

Good luck

Sister Margaret Bates
College Nurse