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Nutritional tips during exam days

Nutritional tips during exam days

Simple nutritional tips that may help you during your exams

Start the day early

  • Start the day early. Have a glass of water on waking up. This will hydrate and refresh you. Since the body has had no intake over several hours, you are dehydrated on waking up. Drinking water ‘switches on’ your brain and your body to start the day afresh. It is also a nice, gentle way to ease your digestive system into the rest of the day. Water is the best way to prevent and chase away fatigue.

Keep hydrated

  • Make sure you drink enough water before and during your exam (you can add lemon juice to the water) Dehydration can make you lose your concentration, feel faint and sap your energy, so do not wait till you are thirsty to drink a glass of water.

Avoid caffeine

  • Avoid sodas/colas and coffee – it increases nervousness.

Make time to eat

  • Even if you normally avoid eating when you are nervous, you should still make the time to eat something. Very simply, your brain needs the energy from food to work efficiently. You need to keep your mental focus on your exam and not on your hunger. If you really cannot have food, then try having a fruit, nuts, milk shake or smoothie.

Eat ‘smart’ foods to help fuel your brain

  • Eat brain boosting food. This includes protein – rich foods which can lead to greater mental alertness. For healthy food choices on exam days include eggs, nuts, yogurt and paneer. Good breakfast combinations might be whole-grain cereal with low fat milk, eggs and toast with jam, porridge, oatmeal or daliya & curd.
  • Other dietary choices considered to be brain foods are fish, walnuts, sunflower seeds, flax seeds, dried fruits and figs.
  • Fruit provides excellent brain fuel which can help you think faster and remember more easily. You could eat cucumbers, oranges, strawberries and bananas. In terms of vegetables, raw carrots, capsicum, spinach & broccoli are good choices.
  • Avoid brain blocking foods – on exam days, stay away from foods made up of maida such as cookies, cakes & muffins. Avoid chocolates, desserts, candies etc.
  • Also avoid rice and potatoes as they make you feel heavy and sleepy.

We hope you do brilliantly in your exams! Our very best wishes.

By following our tips you can get the more out of your nutrition during exam days and help to maintain a healthy life.


Dr. Manisha Bandishti

Dr. Manisha Bandishti provides medically supervised programs based on the scientific concepts of total fitness and is highly experienced in providing comprehensive solutions for lifestyle modifications which are aimed at early intervention and prevention of lifestyle diseases like hypertension, diabetes and other heart diseases.

Establishing a society where individuals learn and inculcate a scientific approach to build a healthy and holistic lifestyle.

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Dr. Manisha Bandishti
Lifestyle for Health

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T: 020 26161095
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