How to prepare your final exam

On the day of the exam.

1. Drink enough water.

Eat a balanced light breakfast. This could be wholemeal bread with margarine, jam or peanut butter, egg, or a medium bowl of noodle soup, or a medium bowl of fortified breakfast cereals with milk or soya or iddlis (steamed Indian rice cakes) with dhall gravy.

2. Refrain from consuming heavy.

Fried or oily meals as this will use up most of your body's oxygen as energy for digestion by the stomach. By doing this, your brain is denied much of the oxygen it needs to function effectively and stay alert.

3. Eat frequent small meals.

Spread out throughout the day. This could be buns, sandwiches and chicken pau as snack, with rice, vegetables, fish and fruits for main meals.

4. Do enjoy some calming music.

While on the way to school as this can be used to ease pre-exam nerves.

5. Sleep early each day.

And let your brain and body rest well.

A few weeks before the exam.

6. Eat small servings of nutrient dense foods.

(for example, a slice of bread with cheese, which has more nutrients, as opposed to a slice of bread with kaya, which has empty calories) frequently. This means spread your meals across the day to 5-6 small ones instead of large meals. Eating large meals can slow you down mentally and physically and make you sleepy.

7. Drink enough liquids.

To flood your body and flush out your toxins. For optimum brain function, the brain needs to be hydrated as it acts as a transport system delivering nutrients to the brain and eliminating toxins. Fruits and fruit juices are rich in vitamins, minerals, and make great snacks, too.

Water, milk, soya drinks keep you hydrated. Refrain from drinking too much coffee or carbonated drinks. Too much of these drinks may keep you awake but with the little nutrients they provide, the mind becomes groggy and you will be unable to absorb what you read well.

8. Do not skip breakfast.

Enjoy a light, balanced breakfast with foods such as cereals, bread, fruits, eggs, milk or malt based drinks with some fresh juices.

9. Consider lean protein.

Such as lean chicken, meat, fish, eggs, nuts and tofu, which contain essential amino acids which are essential for optimising your mental performance and alertness throughout the day.

10. Inadequate amount of iron.

Can cause a drop in concentration and energy according to a study conducted by King's College, London. Good sources of iron are green leafy vegetables, eggs, red meat, sardines and fortified cereals and juices. Make these a part of your daily diet.

11. A few nights before the exam.

Go to bed at reasonable hours. Sleep is the memory booster for your brain. It will be good if you can sleep for at least 7-8 hours per day.

12. If you like playing football or basketball.

Or cycling, continue to do so as this will keep you fit and well.

Taken from: News Straits Times - 9 September 2012 (article), Google (images).