Get your favorite sleep mask ready for some ZZZ-catching action! Photo by Katelyn Fay via Flickr Creative Commons.
by Lynn Schulte, A.S.P.E.N. Member, Publications Review Committee Member
In the days prior to an exam, it’s easy to feel like there is nothing left to do that will effectively improve your results. However, after all the reading, memorizing, and flashcards, there are still a few ways to prepare the brain and the body for a big test. With hundreds preparing to sit for A.S.P.E.N.’s Certification Examination for Nutrition Support Clinicians, here are a few tips to make sure you’re ready on exam day!
Get Moving
As healthcare professionals, the benefits of exercise on the body are well understood, however, don’t underestimate the benefits that exercise has on the brain. Not only does a quick walk or bike ride decrease stress and anxiety, it also increases oxygenation to the brain. Whether it is power yoga, swimming, or jogging, try planning a light aerobic workout that you can do before taking your exam.
Lights Out
Not getting enough sleep the night before an exam can make concentration and memory recall more difficult during the exam. Aim for 6 to 8 hours of sleep the night before the exam to give the brain time to “organize” learned information. Have trouble falling asleep? Try working out, a hot bath, or dimming the lights early.
Breakfast of Champions
A balanced, nutritious diet can help the brain function at its best in the same way that the right foods help athletes perform. Before the exam, eat a meal with healthy fats, proteins, and whole grains to keep you feeling full and provide consistent energy for the brain during the exam. Avoid skipping meals or trying new foods prior to the exam. Research shows that certain foods may give the brain more of a boost than others:
- Omega 3 fatty acids, found in flax seeds, oily fish such as tuna and salmon, and more, can improve memory in young healthy adults and help regulate neurotransmitters that are responsible for mental focus.
- Dark chocolate with at least 70% cocoa can increases blood flow to the brain thanks to its flavanol content.
- Dark berries, including blackberries, blueberries, and cherries, contain anthocyanins that may increase the brain’s ability to recall information.
- A handful of walnuts, with antioxidants and omega 3 fatty acids, can improve mental performance.
Don’t Forget About Fluids
What you drink before an exam is as important as what you eat. Drinking plenty of water will keep the brain from getting dehydrated, which can decrease concentration. Avoid alcohol and sugary drinks that may increase nervousness. If coffee or tea in the morning is your usual drink of choice, then have a small cup or two to improve your alertness, but don’t overdo it.
Check back for more posts throughout the year with tips on preparing for the Certification Examination for Nutrition Support Clinicians!
Hi, I’m a pharmacist preparing for the critical care board certification this October. I ran across Lorraine R. Franzi’s “Acid base disorders made so easy even a caveman can do it”. This helped me enormously get a handle on acid base – yes, I took tons of chemistry – it was my major, but I always get butterflies when pH rears it’s ugly head. The copy of this article I found online seems to be incomplete, missing some information from section III: Determining acid-base imbalances from ABGs using the tic-tac-toe grid.
Would it be possible to obtain a more complete copy? Thank you for your time.