Head of the Department of Nutrition and Dietetics at Istanbul Rumeli University (IRU), Dr. Lecturer Zeynep Güler Yenipınar, stated that exam periods are a stressful and challenging process for students, and that proper nutrition and effective study techniques can increase brain performance during this period. Dr. Yenipınar emphasized that students should pay attention to foods that strengthen memory in particular in order to reduce exam anxiety and increase academic success.
Important Nutrients for Brain Health
Dr. Yenipınar, who emphasized that students should consume foods that support their mental health during exam periods, listed some foods that strengthen brain functions as follows:
Oily Fish: Foods That Improve Memory
Oily fish are among the most important foods to support brain health. Fish such as salmon, sardines and tuna are very rich in omega-3 fatty acids. Dr. Yenipınar stated that these fish strengthen memory and improve cognitive functions, and that it is important to consume them baked or grilled 2-3 times a week.
Berries and Blueberries: Antioxidants That Protect Brain Cells
Blueberries and red berries are rich in antioxidants and flavonoids. Dr. Yenipınar stated that these fruits protect brain cells and help create new connections. He emphasized that students should consume these fruits regularly, especially during exam periods.
Nuts: Vitamin E That Protects Brain Cells
Nuts such as walnuts, almonds and hazelnuts contain vitamin E and healthy fats that support brain health. Dr. Yenipınar said that regular consumption of these nuts strengthens memory by protecting brain cells from oxidative stress. He recommended that students consume 3-4 whole walnuts every day.
Eggs and Dark Chocolate: Other Foods That Boost Memory
Eggs have a memory-boosting effect because they contain choline. Dr. Yenipınar recommended that students choose eggs for breakfast, especially during exams. Dark chocolate is rich in flavonoids and antioxidants, which helps students focus. Dr. Yenipınar stated that regular consumption of dark chocolate containing at least 70% cocoa improves brain health.
Improve Brain Performance with Effective Study Techniques
Dr. Yenipınar stated that not only proper nutrition but also effective study techniques are important during the exam period. He suggested the following techniques to students:
The Pomodoro technique consists of a cycle of focused work for 25 minutes followed by a short 5-minute break. Dr. Yenipınar said that this technique helps students work efficiently for a long time. The deep study technique aims to prevent distractions and focus on a single task. Dr. Yenipınar pointed out that students turning off their phones and notifications during the exam period and focusing on only one subject will increase their brain performance.
Methods to Reduce Anxiety
Managing exam anxiety is important for a successful exam period. Dr. Yenipınar stated that meditation and breathing exercises are effective in reducing anxiety. He stated that 10 minutes of deep breathing exercises per day can increase brain oxygen levels, which in turn provides mental calmness.
Exercise and Physical Activity: Movements That Stimulate the Brain
Regular physical exercise improves brain functions by increasing blood circulation. Dr. Yenipınar said that light exercise in the mornings during exam periods allows students to study more efficiently throughout the day.
Workspace Layout: Focus
Keeping study areas organized prevents distraction. Dr. Yenipınar stated that creating a quiet, bright and organized study environment for students will increase their productivity.
Brain Exercises: Strengthen Your Memory
Brain exercises such as solving puzzles, using memory cards and repeating words aloud help information to be retained in memory for a long time. Dr. Yenipınar said that such activities would be useful for exam preparations.
Healthy Nutrition and Effective Strategies for Success
Dr. Zeynep Güler Yenipınar stated that students should focus on healthy nutrition and effective study techniques to increase their brain performance and reduce exam anxiety during exam periods. She stated that a more efficient brain function and a strong memory can be achieved by combining the right foods with effective study strategies. She told students that they can achieve a healthier and more focused mindset by integrating these strategies into their daily lives.
