Brainfood that really inspires
To keep your mind and body in top shape for the exam: Nutritionist Spahr explains which foods are best for keeping your brain sharp.
Ms. Spahr, how much does nutrition influence concentration and performance on exams?
Corinne Spahr: You can't make your brain smarter with targeted nutrition. Or to put it bluntly: You can't eat smart with brain food. But nutrition is one of the relevant pieces of the puzzle when it comes to performing as well as possible on an exam. In general, you need to know that the brain, unlike the muscles and the liver, can store practically no energy. The brain is dependent on a constant supply of energy in order to be able to perform. But it is also choosy: It can only be driven to peak performance in the short term in the form of glucose (dextrose). A lack of glucose can lead to a drop in performance or loss of concentration.
So it's all very simple then: bunker up with glucose and keep topping it up. Right?
Unfortunately, it's not that simple. Just like caffeine, a short-term performance booster, glucose also has to be taken into account: a quick high is followed by a low. It is better to consume something that provides a continuous supply of energy than to fill up on such empty energy.
What are you thinking about?
The favorites for a powerful brain come from three groups. First, there are the carbohydrates, such as dark breads, crispbread, flake mixes, but also vegetables, salads and fruits of all kinds. Far too few people think about the group of proteins. Milk and dairy products such as yogurt, quark, kefir, but also meat, fish and eggs stimulate the brain. From the group of fats I would like to mention rapeseed oil, olive oil, flaxseed and nuts.
Not all of it can be taken to an exam. Let's take a look at this in concrete terms: How should a good exam day start?
With an optimal breakfast. You should be careful not to overindulge in carbohydrates. Too much bread with butter and spread tends to make you sleepy. If bread, then dark varieties. Dried meat, cheese or an egg, for example, make you awake.
There is a class of workers who never eat breakfast at all. What do these people do?
You should eat at least something small. Often only once a glass of milk helps and for this should eat a larger Znüni.
What do you eat during the exam or during breaks?
For example, you can take a sandwich with you, for example with dried meat. Fruits, vegetable sticks or a protein-rich bar are also suitable for keeping the brain active. And of course, don't forget to drink enough. Instead of soft drinks, drink water, diluted fruit juices, herbal and fruit teas, or water flavored with syrup.
Examinees often have a space problem, their desks thick with papers. What would the best possible brain food small pack look like?
A water bottle, plus a banana. Or a Tuttifrutti. Or pieces of fruit bread.
What dietary sins should you avoid on an exam day?
The biggest dietary sin is to think there is one. However, a plate of pasta is probably less sensible on exam day. Especially if the pasta is served with a greasy sauce, it blocks the mind and body. Also unfavorable are sausages, French fries, greasy pizzas, puff pastry and cake dough or too many soft drinks. There is nothing wrong with something sweet after a light lunch, such as a chocolate bar. During the exam, as during the entire training period, it is important not to become a stress eater. Many people think they are rewarding themselves for their hard work with a big plate of pasta with a heavy sauce. But for the body, this is more of a burden than a reward.
Advertising likes to suggest that energy drinks provide the optimum kick. Right?
Due to the high caffeine content, this may be true in the short term. However, the high sugar content also has an equally short-term effect: performance is ramped up quickly - and then drops again immediately.
Likewise, we are told that green tea or soft drinks with green tea extracts have a performance-enhancing effect. Is this true?
Similar to energy drinks or coffee, we see a quick effect here - but one that also quickly wears off again. Green tea contains caffeine, formerly also referred to as tein, teein or thein in connection with tea. Most of the health-promoting effects of green tea are attributed to the catechins. They belong to the group of polyphenols, secondary plant compounds that have various effects such as anti-inflammatory, immune system boosting, etc. Catechins are also the substances that give the tea its bitter taste.
Based on your recommendations, how smart is it to suddenly eat and drink things you can't stand otherwise in the days leading up to the exam or on exam day?
I do not recommend that. What doesn't suit you can have a negative effect on your psyche. You can also ask yourself whether it will do any good to switch to a healthier diet in the days before the exam. I think that does less good than once you fundamentally consider approaching your health management more holistically. Well-being and performance - physically and mentally - is always a triad of nutrition, exercise and rest.
Corinne Spahr: You can't make your brain smarter with targeted nutrition. Or to put it bluntly: You can't eat smart with brain food. But nutrition is one of the relevant pieces of the puzzle when it comes to performing as well as possible on an exam. In general, you need to know that the brain, unlike the muscles and the liver, can store practically no energy. The brain is dependent on a constant supply of energy in order to be able to perform. But it is also choosy: It can only be driven to peak performance in the short term in the form of glucose (dextrose). A lack of glucose can lead to a drop in performance or loss of concentration.
So it's all very simple then: bunker up with glucose and keep topping it up. Right?
Unfortunately, it's not that simple. Just like caffeine, a short-term performance booster, glucose also has to be taken into account: a quick high is followed by a low. It is better to consume something that provides a continuous supply of energy than to fill up on such empty energy.
What are you thinking about?
The favorites for a powerful brain come from three groups. First, there are the carbohydrates, such as dark breads, crispbread, flake mixes, but also vegetables, salads and fruits of all kinds. Far too few people think about the group of proteins. Milk and dairy products such as yogurt, quark, kefir, but also meat, fish and eggs stimulate the brain. From the group of fats I would like to mention rapeseed oil, olive oil, flaxseed and nuts.
Not all of it can be taken to an exam. Let's take a look at this in concrete terms: How should a good exam day start?
With an optimal breakfast. You should be careful not to overindulge in carbohydrates. Too much bread with butter and spread tends to make you sleepy. If bread, then dark varieties. Dried meat, cheese or an egg, for example, make you awake.
There is a class of workers who never eat breakfast at all. What do these people do?
You should eat at least something small. Often only once a glass of milk helps and for this should eat a larger Znüni.
What do you eat during the exam or during breaks?
For example, you can take a sandwich with you, for example with dried meat. Fruits, vegetable sticks or a protein-rich bar are also suitable for keeping the brain active. And of course, don't forget to drink enough. Instead of soft drinks, drink water, diluted fruit juices, herbal and fruit teas, or water flavored with syrup.
Examinees often have a space problem, their desks thick with papers. What would the best possible brain food small pack look like?
A water bottle, plus a banana. Or a Tuttifrutti. Or pieces of fruit bread.
What dietary sins should you avoid on an exam day?
The biggest dietary sin is to think there is one. However, a plate of pasta is probably less sensible on exam day. Especially if the pasta is served with a greasy sauce, it blocks the mind and body. Also unfavorable are sausages, French fries, greasy pizzas, puff pastry and cake dough or too many soft drinks. There is nothing wrong with something sweet after a light lunch, such as a chocolate bar. During the exam, as during the entire training period, it is important not to become a stress eater. Many people think they are rewarding themselves for their hard work with a big plate of pasta with a heavy sauce. But for the body, this is more of a burden than a reward.
Advertising likes to suggest that energy drinks provide the optimum kick. Right?
Due to the high caffeine content, this may be true in the short term. However, the high sugar content also has an equally short-term effect: performance is ramped up quickly - and then drops again immediately.
Likewise, we are told that green tea or soft drinks with green tea extracts have a performance-enhancing effect. Is this true?
Similar to energy drinks or coffee, we see a quick effect here - but one that also quickly wears off again. Green tea contains caffeine, formerly also referred to as tein, teein or thein in connection with tea. Most of the health-promoting effects of green tea are attributed to the catechins. They belong to the group of polyphenols, secondary plant compounds that have various effects such as anti-inflammatory, immune system boosting, etc. Catechins are also the substances that give the tea its bitter taste.
Based on your recommendations, how smart is it to suddenly eat and drink things you can't stand otherwise in the days leading up to the exam or on exam day?
I do not recommend that. What doesn't suit you can have a negative effect on your psyche. You can also ask yourself whether it will do any good to switch to a healthier diet in the days before the exam. I think that does less good than once you fundamentally consider approaching your health management more holistically. Well-being and performance - physically and mentally - is always a triad of nutrition, exercise and rest.
Corinne Spahr.
