DeStresstival

Mindful Food For Thriving Minds

Eating the right foods can really support you during exams and study periods as your diet can impact your mood, energy and ability to focus. Consuming too many foods high in fat, sugar and salt (often the case with ultra-processed foods) can lead to sluggish moods, a lack of motivation and increased tiredness and brain fog. It’s not just about what you eat – staying hydrated is equally important as dehydration can also lead to brain fog and reduced concentration.

Top tips:

Snack smart

Before intense study sessions or exams, opt for snacks high in omega-3 (often referred to as ‘brain food’). These include oily fish (such as salmon, mackerel, sardines and tuna) as well as a variety of nuts and seeds such as walnuts, flaxseeds and chia seeds.

• At home:
  Sprinkle walnuts, flaxseeds or chia seeds (readily available in supermarkets) onto your breakfast bowl – they’re great on porridge, muesli or yoghurt and granola. Pair them with fruits such as berries (frozen berries are a budget-friendly option).
• On campus:
  While not a direct source of omega-3, the newly launched cheese and Marmite grilled cheese sandwich is a good source of B vitamins which support the absorption of omega-3. Look out for them in Eatwise Test Kitchen, Red Rocket and Gibbet Hill.

Choose foods with slow-release energy

To help maintain focus during study or exam sessions, eat foods that release energy slowly and keep you fuller for longer. These include beans and pulses, porridge oats and bananas.

• At home:
  Try a meal like a loaded jacket potato (even better if it’s a sweet potato) topped with bean chilli (vegan option) or chilli con carne.
• On campus:
  A new dish at Nexus (Bhattacharya building) – Spanish Lentil Stew – is a great source of protein, omega-3 and B vitamins.

Discover foods to help manage stress

Foods high in antioxidants and vitamins A, C and E can help ease stress. These include eggs, leafy green vegetables, citrus fruits, berries, cherries, peppers, nuts, seeds and kiwi. Dark chocolate has also been linked to reducing stress and anxiety.

• At home:
  Egg muffins can be made ahead of time using simple ingredients like cheese and spinach (there are plenty of recipes online). Or try a satisfying snack of homemade hummus with red pepper sticks.
• On campus:
  Try the vegan Power Bar found in the following outlets . These bars are packed with sustaining wholegrains and tahini and topped with dark chocolate. The Lemon and Olive Couscous Salad, available in ETK and Gibbet Hill (on selected days), is a great source of antioxidants – lemons are rich in vitamin C and green olives are high in vitamin E.