Wellness Program

Nutrition

Your brain is a glucose-craving machine. It uses a lot of glucose, along with vitamins, minerals, water, and fats. That is why several studies have shown that increasing your calories before taking a test may increase your score (National Bureau of Economic Research), but it should be the right kind of calories. There are many resources available that can advise you on what to eat before an exam, but most of them agree on a few key rules:

✓ Complex carbohydrates are your friend: Complex carbohydrates help you to avoid a “crash” mid-way through the day. Examples include whole wheat breads or pasta.

✓ Protein: Protein provides energy through blood sugar maintenance. Sources of protein include meats as well as diary.

✓ Fats slow digestion: Slow digestion ensures that your body can absorb more vitamins. While some fats should be avoided (such as trans fats), not all fats are a detriment to your health. Exceptions include monounsaturated or polyunsaturated fats. For example, avocados are an excellent source of healthy fats that help with long-term energy production.

✓ Say “Yes” to Omega-3: Omega-3 oils help functions that are important for test taking. They are necessary for learning, concentration, and memory, and have even been shown to prevent surges in stress hormones. Sources include anything from several different fish species (salmon) to nuts (walnuts).

✓ Avoid too much sugar: Sugar hides in almost everything, and too much of it can cause increases in cravings and blood sugar spikes. Additionally, it can increase nervousness and interfere with your ability to focus.

What Dr. Arshadi’s students say about his Transformation Program