Exam stress

How to deal with stress when it comes to studying? Can exam stress be avoided?

Exam stress is a serious problem…

…but exam stress can be eliminated. Read how.

We live under constant stress, it is almost inevitable. Our body is constantly adapting to it. If we know what is stressing us then we are able to deal with the stress. It basically means adapting to stress changes.

How to recognize stress?

To a student stress can be a challenge or overload. The boundary between one and the other is a matter of each individual in a given time. The first step to an identification of stress is to have good knowledge of yourself, meaning you must really know yourself well. Signs of stress are shown in the physical and psychological level.
A typical physical signs of stress are:

Methods of study

What are your methods of study?

Do you study alone or in groups? What kind of methods of study make you learn better? You must know these answers in order to give your best while studying.

Psychological research has shown that everyone has a different learning style or methods to study. Some people learn better while listening while others need to see things. Here the various common studying methods are discussed.

Auditory learners: Hear it, learn it

Some people remember a material well when they hear it again and again. In this study method, audio tapes, pod casts, or hearing somebody speak helps. This means one must find a way to hear the lesson again and again to memorize it completely.

This method to study works best by using debates, discussions, oral interpretation or lessons on tapes.

Visual learners: Seeing is learning

This method to study involves visual stimulus to memorize well. This means these type of learners need to see the things frequently to learn them. In this studying method, flash cards, sticky notes, charts, or videos can help to remember well.

Food for the brain

Best food for the brain

This article describes what food is best for the brain and what food is best for studying. Good food for the brain is important and very beneficial.

Food is very important to our brain. For the brain to function properly you will need to supply different nutrients, which all must be of good quality of course. This food is specified as food for the brain. That way you brain will receive all the ingredients it needs to perform normally. The most important food for the brain is protein, carbohydrates, fat, vitamins, minerals and of course water. Read on about best brain food for exams.

You need to consume a lot of water

Food for the brainWater in the body acts as a transport system which supplies nutrients to the brain and also helps to dispose bad substances from your body. If you are dehydrated you may start to lose concentration, and that surely isn’t good when you are studying or when you are at work. So, the advice here is to drink a lot of water. The indication how much water you can drink in one day is your urine. If you drink enough water your urine will be in light yellow color. If you don’t drink enough water than your urine will be dark yellow.

The best water for your brain would be the so-called “ionized water”. What is ionized water? Ionized water is simply water that has mineral ions in it. Minerals are found in all natural water sources on planet Earth, and all water found in nature is ionized to some degree.

Why is ionized water good for you? The minerals found in ionized water are beneficial and necessary for your good health. You can ionize water with a water ionizer, a machine that simply concentrates those minerals in your drinking water for you, and puts a negative electrical charge on the minerals. In other words – such water is really clean and contains no bad chemicals or ingredients.

Also, you must be aware that nearly three fourths of your brain is water so in order for your brain to function properly make sure you drink at least 2 liters of water per day and every day.

Most important food for the brain

The most important food for your brain are of course proteins. Proteins are what builds your muscle, organs, nerves, heart and of course – the brain. Proteins are ideal food for your brain. Without consuming enough proteins you will not be able to enhance your brain productivity. Protein-rich food is:

  • All kinds of meat,
  • fish meat,
  • milk, cheese and all diary products,
  • grains,
  • tofu and beans.
  • The importance of carbohydrates, fat and fruits

    While digesting carbohydrates are transformed into sugar (glucose), which is the main source of energy for the brain. If glucose level is constantly fluctuating, you may experience mental confusion, dizziness, convulsions and even unconsciousness. Most carbohydrates are found in cereal grains, fruits and vegetables. There is one more important factor when it comes to healthy food – fat. When people think of fat the always believe that fat is bad for the body. But this is not true. Fat is very beneficial to the body!

    The importance of the two polyunsaturated fats, omega-6 and omega-3 (EFA) just can’t be overlooked. There is evidence that both types of omega-3 fat may influence the increase in brain size and the number of brain cells, improve vision and help in learning. This kind of fat can be found in fish meat (salmon, tuna fish), mackerel, sardines, nuts and seeds.

    The importance of fruits and nuts for the body is really high. Fruits contain a lot of water, vitamins and minerals, especially nuts and good oils. It is very important if you want to increase your concentration and learn more to consume such food.

    There was an interesting study, made by a university in Germany. Different students were given different kind of food for lunch. Studies have shown that students who had only candy (mostly sugar) for lunch performed poorly on tests of memory and concentration (barely the results of 70-year-olds). Another group of students ate a high protein lunch. They performed the best on the same test.

    Also, students who have had sandwich with beans for lunch has very good results too. The study also showed that breakfasts are very important – breakfast should consists sufficient amount of glucose so that the body and the brain can operate normally.

    An interesting tip: Eating strawberries and blueberries will improve your coordination, concentration and short-term memory.
    Raisins: If you suffer from hypertension, have raisins stirred into your morning cereals. Combine raisins with nuts. For best results, eat a handful of raisins three times a day to lower your blood pressure levels.
    Eat more fiber. Fiber cleanses your system and soluble fiber (see below) helps control your blood sugar levels. Most vegetables are high in fiber, especially those with leafy greens. Many fruits, nuts, and legumes are also rich in fiber, as are whole-wheat products.

    Your brain cannot function properly without vitamins and minerals

    What is good food for your brain? Vitamins and minerals are very important for the growth and functioning of the brain and body. To obtain all of the necessary minerals you need to eat different food which was already described above in food for brain section. Here are some important vitamins that you should consume:

  • Vitamin B; The brain particularly needs B complex vitamins, which are necessary to generate energy.
  • Vitamin A; you need a lot of vitamin A if you want to improve your memory. Vitamin A can be found in carrots, fish oil, spinach, leeks, butter, milk and egg yolk. Egg yolk contain a lot of cholesterol, so consume in moderation. Find out which are normal cholesterol levels in this article about cholesterol levels chart.
  • Vitamin C; you can find it in black and red currants, kiwi, strawberries, raspberries, mangoes, citrus fruits, peppers, broccoli, brussels sprouts, cauliflower, tomatoes, pomegranate, papaya and guajava.
  • Vitamin E; that can be found in wheat germ, sunflower oil, sunflower seeds, olive oil, turkey, asparagus, nuts, avocados and peas.
  • All this vitamins are also strong antioxidants.
    To supply the brain with the energy it needs you must provide a lot of magnesium and manganese and sodium. Try drinking sparkling waters – they usually have this minerals added. Potassium and calcium have an important role in communication between nerve cells and facilitating the transmission of messages. In order to reliably provide all the nutrients necessary for optimal brain function, many doctors recommends a multivitamin and mineral supplements.

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