Essential tips for staying physically and mentally fit during exams

It is exam season and both pupils and students from schools and universities are feeling the pressure as they write their final exams that will determine the next step towards their academic progress.

During these times much effort is made towards passing exams, with many extra hours devoted to studying. Some do not sleep due to the stress of the exams, which can take a toll on the body - both physically and mentally.

Tania Joffe, founder of Unu health, says it is important to sleep and manage study scheduling, emphasising that it yields good results.

“Exams don't just test what you know; they test your resilience, sleep patterns, diet, and ability to manage pressure. The way you take care of yourself during this time has a direct impact on how you perform and how you feel afterwards.

"Stress in moderation can be helpful, it sharpens focus and helps the brain perform under pressure. But chronic stress does the opposite. It increases levels of cortisol, the body’s main stress hormone, which can lead to headaches, fatigue, anxiety and even weakened immunity.

"When students neglect rest, nutrition, and movement, their ability to concentrate drops dramatically. Your brain needs fuel and recovery, not just more hours with your notes,”  said Joffe.

Her tips to help you boost your exam performance:

• Prioritise your sleep

It might feel like pulling an all-nighter gives you more study time, but research shows that students who sleep at least seven hours retain information better and perform up to 20% higher based on memory based tests

• Eat to Think

Your brain runs on glucose, so what you eat matters. Choose slow-releasing energy foods like oats, eggs, fruits, nuts, and whole grains. Avoid too much caffeine and sugary snacks.

•  Move your body

 Exercise boosts endorphins, increases flow to the brain, and helps manage your anxiety. A 20-minute walk, quick stretch, or short dance break between study sessions is often more effective than another cup of coffee.

•  Take mental breaks

Your brain can focus for about 50 minutes at a time. Step away from your books regularly, make tea, take a shower, get fresh air, or talk to a friend. These breaks are not wasted time, they help your brain consolidate what you just learned.

•  Reach out for support

 Exam stress can feel isolating, but you are not alone. Call a friend or family member, let them know how you are feeling.

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