Having gone through my fair share of tertiary exams, I know just how challenging an exam block can be. From both my own experience as a student and as a dietitian, I’ve seen how easily sleep, stress, and nutrition can be thrown off during busy study periods — and how powerfully food choices can either support or undermine performance.

When exams or deadlines are looming, it’s common to cut back on sleep, skip balanced meals, and lean on coffee or quick snacks to get through. But what you eat doesn’t just keep you full — it directly shapes your concentration, memory, mood, and energy.

How Food Affects Concentration

Stress & Inflammation
Diets high in sugars and refined carbohydrates can spike insulin, which raises cortisol (the stress hormone) and makes it harder to concentrate.

Sleep Quality
Too much caffeine interferes with the body’s natural sleep signalling, leading to restless nights and poorer performance the next day.

Blood Sugar Control
Skipping meals or relying on high-GI foods leads to energy spikes and crashes, leaving you tired, distracted, and craving more sugar.

Building Brain Power with Nutrition

Exam periods, whether HSC or university, are a marathon — not a sprint. Having a clear plan to fuel your body and brain can make a real difference to academic performance and overall wellbeing.

A dietitian can help ensure you’re getting the right mix of nutrients, including:

• Calories: enough overall energy to prevent fatigue
• B Vitamins (B6 & B12): help make brain chemicals like dopamine and serotonin, supporting mood and memory
• Omega-3 fatty acids: essential for brain cell communication and cognition
• Antioxidants (e.g., flavonoids): protect against inflammation and support memory
• Vitamin K: important in building healthy brain pathways
• Monounsaturated fats: support brain health and reduce inflammation
• Protein: provides building blocks for neurotransmitters, keeping you alert
• Iron: prevents tiredness and poor focus
• Fibre: regulates blood sugar for steady mental stamina

Food Choices to Be Mindful Of

• Caffeine: timing is key. A moderate morning coffee can boost alertness, but too much (or too late in the day) may raise cortisol and disrupt sleep.
• Processed foods & added sugars: linked with energy crashes, inflammation, and reduced focus.
• Meal timing: regular meals and snacks help maintain energy, balance blood sugar, and support concentration.

How Dietitians Can Help

Dietitians can provide practical, personalised strategies to make nutrition work during high-stress study periods, such as:

• Meal planning that fits a busy schedule while optimising nutrient intake
• Snack ideas to keep concentration steady during long study sessions
• Lifestyle balance strategies: aligning food choices with sleep and stress management

Studying isn’t just about putting in the hours — it’s about how effectively your brain functions during those hours. Eating in a way that supports energy, focus, and resilience can help you get the most out of your study time.

If you or a loved one are preparing for, or in the middle of, an exam block and want tailored nutrition support, I’d love to help. Book an initial consultation at our Lane Cove, Hunters Hill, or Rozelle clinics, or online, to create a plan that works for your goals.

Wishing you focus, clarity, and success in your upcoming exams!

Chyncia Salerno – Accredited Practising Dietitian and Sports Dietitian