For a more efficient review period ...

Who says studies, says exams. So how to best prepare for this often stressful stage?
The workload before exams is often very important and the time spent studying often takes precedence over the time spent sleeping. This is a serious mistake because it is during our sleep that we memorize what we learned previously.

For lack of time, the student pays less attention to his diet and tends to nibble and drink anything and everything during the day, or even during the night. Sodas and other energy drinks are often the main allies of future graduates or graded graduation, which is of course a very bad idea ...

A nutritional and micronutritional program with a good general lifestyle - I think about sleep and regular physical activity - should be offered to students of all kinds.



This is the program I propose for a day (note that this program is for all students, from the youngest to the oldest)



WAKE

A glass of warm water and the juice of a lemon with probiotics

+ a cross-crawl exercise to coordinate the two cerebral hemispheres.



BREAKFAST

- An egg or two eggs with one or two fruits and some nuts or almonds (10 to 12 pieces). If one is not a fan of the egg one can replace one by 30 gr of dried meat.

- Drink: green tea or turmeric juice

Do not eat anything in the morning but regularly drink water, but also green tea, matcha tea is very recommended.



LUNCH

- Proteins: between 150 to 180 gr of meat (twice a week of red meat) or fish - seafood - crustaceans or cottage cheese or omelette (once a week) or Tofu (once a week )

- Between 200 to 250 vegetables and or salads (no industrial sauces) and prefer vegetables, especially green vegetables and cruciferous (family cabbages).

- Starches: no more than one serving (one portion = one's own fist) of gluten-free starchy foods, prefer lentils, quinoa, beans, chickpeas, polenta, potatoes and whole rice.

- Drink: flat water ideally

- Oils: important! put every day two tablespoons of rapeseed oil or nuts or flax or organic camelina in salad or vegetables.

- Dessert: if possible no dessert or 5 gr of dark chocolate at least 70%.



TASTE (16H30 - 17H)

- A handful of oleaginous fruits with a fruit of the season and 20 gr of dark chocolate

- Drinks: a green tea



DINNER

- Favor white meats and all products that come from the sea, rich in lean protein and good fat (about 120 to 150 gr). 3 x per week fatty fish rich in omega 3 (sardines, mackerel, anchovies, herring, salmon ...)

- Vegetables and salads (150 to 200 gr)

- Starchy = one portion (one portion = one's own fist) of gluten-free starchy foods, focus on lentils, quinoa, beans, chickpeas, polenta, potatoes and wholegrain rice.

- It is also possible to dispense with starchy foods and they will be replaced by a red fruit salad for example.



But also:

Remember to chew and drink plenty of water all day and walk at least 45 minutes a day!



What micro-nutritional help? I propose a package in micro nutrition to support his brain during exam periods.



Here is what we find:

- Soy lecithin (memory)

- Guarana (energy)

- Probiotic (intestine - second brain)

- Fish oil (heart - brain)



What other help for more efficiency?

For sleep and the brain, cardiac coherence (a method of learning how to control breathing to regulate stress and anxiety) is recommended daily. The application "Respi Relax" can be useful.

I also advise to combine relaxing music, rich in Delta or Theta waves, they must always be listened with headphones.



With this, you will pass your exams as a letter to the post office ...