Dr. Lecturer Zeynep Güler Yenipınar, Head of the Department of Nutrition and Dietetics at Istanbul Rumeli University (İRÜ),drew attention to the effects of nutrition on mental performance during exam periods.
The success of students preparing for university entrance exams, high school entrance exams and other important academic exams depends not only on their knowledge but also on their lifestyles and especially on their proper eating habits. Dr. Zeynep Güler Yenipınar, Head of the Department of Nutrition and Dietetics at Istanbul Rumeli University (IRÜ), emphasized that the diet implemented in the days before the exam directly affects both the physical and cognitive performances of students and shared important points to be considered in this process.
Nutrition Strategy Should Be Started Days Before the Exam
According to Yenipınar, making last-minute changes to eating habits when exam week begins can be risky. It is of great importance for students to switch to a diet that does not strain the digestive system, balances blood sugar and supports brain functions during this period. Yenipınar, who stated that simple carbohydrates should be avoided in particular, said that white bread, desserts and sugary snacks can cause sudden fluctuations in blood sugar, leading to fatigue and distraction. Instead, he stated that protein and healthy fat sources such as eggs, milk, yogurt, fish, walnuts and almonds should be preferred. Yenipınar also drew attention to the positive effect of omega-3 fatty acids on brain health and suggested that individuals with low fish consumption turn to alternative sources such as walnuts and flaxseed.
The Night Before the Exam: A Light Menu for Both Body and Mind
Yenipınar, who emphasized that nutrition plays an important role not only physically but also psychologically the night before the exam, stated that consuming heavy, oily and spicy foods late at night can cause stomach upsets and sleep disruptions. He said that an easy-to-digest, light and balanced dinner is ideal for both a comfortable sleep and mental preparation.
Breakfast on Exam Morning: Should Offer Energy and Balance Together
Yenipınar, who stated that having breakfast on the morning of the exam directly affects mental focus, said that having breakfast about an hour before the exam is the most appropriate time. He stated that students should choose a menu that they are used to, easy to digest and balanced for this meal. Yenipınar, who drew attention to the fact that excessive caffeine consumption can increase exam anxiety, reminded students that they should not consume any food they have not tried before on the morning of the exam.
Water is a Must During the Exam, Be Careful with Sugary Foods
Yenipınar, who said that students should definitely have a small bottle of water with them to prevent distraction during the exam, suggested avoiding sudden sugar consumption. He stated that although sugary foods provide short-term energy, they can then rapidly lower blood sugar, making it difficult to focus. Instead, he stated that having a light snack before the exam would be sufficient.
Sleep and Mental Preparation Are as Important as Nutrition
Dr. Zeynep Güler Yenipınar reminded that exam success is directly related not only to academic knowledge but also to sleep patterns, physical activity and stress management, and stated that it would be more productive for students to focus on relaxing and calming activities instead of studying until late at night before the exam. Yenipınar, who said that proper nutrition, adequate sleep and water consumption can directly affect success, concluded her words by saying, “The exam is not only a measure of knowledge, but also a test of endurance and mental focus. Therefore, do not forget to take the best care of your body and brain.”
