So the Case Study
exam is not far away..how are you finding it?
We know that
revising is important for learning the theory. But what about looking
after ourselves? If you want to do the very best you can, here is an
extra tip for you: what you eat can have a huge impact on your
preparation! Countless studies have shown that eating healthily can
improve concentration, memory and overall well being.
Interested in the
food fiends and brain favourites? Read on…
When faced with
revision, it can be tempting to eat foods that are not the best for
us. Most of us have done it. You've had a long day of revising for
the CIMA exam and feel tired. Your brain aches with all the knowledge
you have learnt. Or, perhaps, you feel as if nothing is going into
your mind! You go out with your family for a meal and have a look at
the menu. Which is the most tempting? The salad, complete with extra
carrots or the pizza that is surrounded by chips? If you're stressed,
it is much more likely to be the foods loaded with fat, salt and
sugar. But don't get too angry at yourself. Science is behind this.
If we start to feel
very stressed, our body has a flight or fight response. This means
that hormones are released that help us to replenish energy stores.
How do they do this? By increasing sugar cravings and fat storage,
these hormones tell us to look out for any form of sugar in sight.
Back in evolutionary times, our problems often centered around
running away from predators. For anyone taking an exam, it's going to
be less about running from a Saber tooth tiger and more about what
lays in store for the exam! Unfortunately, our brains cannot tell the
difference and so the hormones that tell us to look out for high
energy foods are released even if there is no running involved.
What can we do to
combat this and set you on the road for success? Like many things in
life, starting as you mean to go on is key. Before you start revising
in the morning, it is important to eat a good breakfast. This
includes slow release carbohydrates, which includes whole grain bread,
porridge or muesli. Bring in some protein, such as eggs or yogurt.
It's also important to keep drinking fluids. You should aim to drink
8 to 10 200ml glasses a day. Most fluids count, such as water, milk
or tea. Fizzy drinks or those high in sugar are still counted, but
they should be kept to a minimum.
Vegetables, fruits,
protein and whole grains should make up a substantial amount of your
diet. There is such a wide range of these foods that the lists of
recipes are endless and it's good to be colourful! It's also
important to eat Omega 3 fats, such as olive oil, instead of butters.
Avocados are a particular good source, as are most types of fish,
including salmon and mackerel. It is also thought that blueberries
are particularly useful for improving memory.
Finally, the night
before your exam, try to have your last meal at least three hours
before you go to sleep, as eating too late can effect your sleep
cycle. If you do feel peckish before bedtime, it's best to have a
bowl of high fibre cereal, such as porridge. Avoid caffeine, drink
plenty of water and try to relax, knowing that you have done as much
as you can.
If you take on these
food tips, you will be doing the best for yourself. It will ensure
that you are preparing in every way for the CIMA exam and could have
a real impact on the big day!
