How to support kids’ nutrition during exams and studying

Usual changes in the diet of adolescents during difficult, demanding and stressful exam periods and tips for their proper nutritional support.

The end of the school year is usually a difficult time for families with students, particularly in adolescent years. Even though educational systems differ greatly around the world, most high schools, colleges and universities hold exams at the end of every academic year. And for many students just the thought of an exam period is enough to trigger an avalanche of stressful and difficult to handle emotions. Teenagers in particular, who are already in a very challenging stage of their lives, may have a really hard time managing their stress.

How the exam period affects teenagers’ eating habits

Adolescence is a period of continuous and intense emotional ups and downs. At the same time, from a nutritional point of view, the body of a teenager has increased needs in certain nutrients. The messages they receive from their environment in relation to diet are often conflicting. Influences such as advertising, their peers’ eating habits, and the natural tendency of adolescents to differentiate themselves from their family, often leads them to wrong dietary choices. In addition, stressful situations such as school exams may lead to a disordered relationship with food and eating, as some teenagers may turn to food for relief while others may avoid eating when under stress.

The feeling of hunger is usually increased during intense mental strain, such as continuous studying. The reasons are physical and mental fatigue as well as stress that increases cortisol levels in the blood. This results in increased insulin production which causes a drop in blood glucose and thus an intense feeling of hunger. There is, of course, a number of people who, due to hormonal interactions, feel that their appetite is completely lost in times of stress and find it really difficult to eat anything.

As parents, it is perfectly natural to worry. We see our child facing a difficult situation and we want to help. Therefore, it is really important to understand that if they experience particularly high levels of stress during this period, due to character, pressure from their environment or any other reason, their diet, just like any other aspect of their everyday life, will inevitably be affected. Sleep habits, personal relationships, everyday routine, all will suffer a certain degree of change, which is most possibly temporary. Our role as parents – and this is the very first thing I want to stress because I consider it of the utmost importance – is to help them manage their stress levels, their negative feelings and their anxiety. With calmness, empathy, guidance and, of course, love. And this often means that we will also need to silently manage our own similar feelings.

Nutrition & Studying: How to support kids’ nutrition during exams | offadiet.com

Nutritional guidelines

So let’s talk about their diet. During continuous studying, the brain works really hard. And what it mostly needs is “fuel”. The brain runs primarily on glucose, so carbohydrates should be one of the main ingredients in their diet. Fresh fruit and vegetables and cereals, preferably wholegrain, should be included in all meals of the day. A variety of grains has been proven to be much more beneficial to teenagers because of the wider variety of micronutrients, so it is advisable to prefer breakfast cereals, pasta, multigrain bread, etc. from various sources such as oats, rye, barley, wheat, etc.

Apart from the basic brain fuel, there are certain nutrients and specific foods that can provide additional support during difficult exam periods.

Important nutrients

Omega-3 fatty acids: The “good” fat that our heart loves has been proven to also benefit the brain. In addition to cardiovascular function, they positively affect our brain health and our nervous system and are especially important for adolescent children who are still developing their cognitive functions. Fatty fish such as sardines, mackerel, salmon, and plant foods such as walnuts and flaxseed are good sources of omega-3s.
Antioxidants: These substances protect against the negative effects of increased stress such as free radical formation and at the same time strengthen the immune system. Vitamins C and E, beta-carotene, lycopene, selenium and flavonoids are natural antioxidants found in many foods. Fresh fruits and vegetables of the season rich in vitamin C are strawberries, kiwi, pineapple and red peppers. Green leafy vegetables contain carotenoids and vitamin E, which is also found in vegetable oils, avocados and whole grains. Apricots, peaches and tomatoes are rich in carotenoids, while good selenium sources are sunflower seeds, eggs and tuna.
Iron: Iron deficiency is often found in adolescents and especially in females. Studies have shown that iron deficiency adversely affects brain function and cognitive performance. In addition to the consumption of animal sources of iron such as red meat, the consumption of which should not exceed 1-2 times per week, it is advisable to enhance iron intake with sources such as legumes, pulses, tahini and molasses.
Zinc: Sufficient zinc intake has been associated with better brain function and cognitive performance. Foods that are rich in zinc are meat, poultry, peanut butter and pumpkin seeds.
Tryptophan: This amino acid is one of the building blocks of serotonin, which is often called the “neurotransmitter of joy”. Serotonin improves mood and reduces stress levels. Tryptophan-rich foods that increase the production of serotonin include eggs, milk, certain types of cheese such as parmesan, nuts such as walnuts and peanuts, and also seeds such as pumpkin and sesame seeds.

Foods that benefit cognitive function

Walnuts: Rich in omega-3 fatty acids and vitamin E, walnuts are among our brain’s favorite foods. After all, it is a common belief that their shape reveals the vital organ in the human body which is targeted by their beneficial properties.
Chocolate: Chocolate and cocoa contain flavonoids, mainly epicatechin, which, in addition to their significant antioxidant properties, also have a beneficial effect on the brain as they stimulate blood flow, especially in areas related to memory and learning. At the same time, they positively influence mood and behavior. We always prefer dark chocolate that has a higher content in cocoa.
Berries and nuts: Apart from the antioxidant properties of berries and the benefits of nuts in cardiovascular function, research has shown that the consumption of berries such as blackberries, raspberries and blueberries, as well as most kinds of nuts, has beneficial properties for the cognitive functions of the brain.

What about coffee?

Many teenagers actually drink coffee for the first time during exam periods and from there on they make it a daily habit because they feel that it helps them stay alert. The truth is that caffeine can stimulate some brain functions but can also negatively affect sleep habits. Increased consumption of coffee, due to its natural diuretic properties, can also lead to dehydration. It is therefore good for teenagers to avoid caffeine or at least not drink more than one coffee per day and drink it preferably during the morning hours or several hours before usual sleep time.

Energy Drinks

Consumption of energy drinks from teenagers has been on the rise in recent years. During exams, those who are in the habit of drinking such drinks further increase their daily consumption. These drinks usually contain large amounts of caffeine and additional stimulants that can cause serious side effects such as insomnia, nervousness, hyperactivity, etc. Drinking them during exam periods has no positive effect on performance and can also cause serious problems as it affects the ability to concentrate, the relaxation process and sleep habits. In addition, according to studies, frequent consumption of energy drinks in adolescence has been associated with increased possibility of disordered eating behavior and alcohol use in adulthood.

Breakfast on the day of the exams

Exams are usually scheduled in morning hours and students who stress often tend to skip breakfast. However, a light, nutritious breakfast that can provide the necessary fuel for the brain is necessary. Avoid foods such as store-bought pies, croissants, etc. that are difficult to digest, as well as highly processed carbohydrates and simple sugars that will later cause a sudden drop in blood sugar and create hunger during the exam. Wholegrain bread with tahini and honey, hard-boiled eggs, toasted sandwich with wholegrain bread and cheese, yogurt with fruits and nuts are some good choices. They can also eat 2-3 pieces of dark chocolate with their breakfast. It is better to avoid coffee as well as beverages and drinks with diuretic properties that will cause need for frequent urination.

Remember that it is better to present them with the breakfast choices but let them decide according to their needs and preferences on this particular day. We calmly advise but do not push.

Practical tips

During the exam period, we prefer small and frequent meals. Big, fatty meals should be avoided as they can cause drowsiness and lethargy.
During long hours of studying, we can have a variety of healthy and light snacks available such as fresh fruit, yogurt, fruit salads, homemade energy bars, homemade cookies, fresh juices, etc.
Remind your child to drink water. Proper hydration is very important, and during continuous hours of studying, they tend to forget about drinking water and neglect their feelings of thirst. We make sure that they always have a bottle full of water while they are reading.
We encourage our children to follow a healthy diet and eat their meals on specific times every day. If they keep the digestive process happening in familiar ways for the body, it will be much easier to deal with anxiety and avoid symptoms such as constipation, diarrhea, indigestion, abdominal pain, etc. Let’s not forget that our gastrointestinal system constantly interacts with our brain and is heavily influenced by stress.
Under no circumstances should we put pressure on them regarding food, whether we think that they do not eat enough or the exact opposite. We will only increase their stress levels and have the opposite results.
We should encourage teenagers to participate in daily relaxing activities. A walk with their friends, engaging in their favorite sport or watching a movie are necessary breaks from studying that will help in managing stress.
As a family it is really important to try to maintain usual sleep schedules during the exams period. Before bedtime we should make sure to spend some time together, away from screens, trying to discuss different subjects and help them relax. Avoid eating meals too late in the evening as the digestion process may disrupt sleep.

Exam periods are difficult for parents, teachers, but especially for students. What they need most from their parents is for us to be there for them. They need our support, our discreet presence, our calm guidance. Without any criticism, with patience and, of course, with all our endless and unconditional love.