Do you feel the stress of Leaving Cert? Take a deep breath, you will make it.

Stress can also spin your appetite, but eating well and getting enough rest can have a big impact on performance when the pressure is high.

The Irish Mirror has teamed up with nutritionist and AYA Ambassador Jodie Wood to share her top tips to keep minds successful during exam time:

The most important tip I would give all students when they take their exams in the coming weeks is: drink enough.

Drinking water and brain function are inextricably linked. Lack of water in the brain can cause numerous symptoms, including problems with concentration, memory, brain fatigue and fog, as well as headaches and sleep problems.

About 70% of the human body is made up of water and every function of the body requires water, including the activities of the brain and nervous system.

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  • Make sure you get it good fats in your diet or that you are taking a supplement. Get a good omega-3 fish oil that contains 1000 mg of the essential fatty acids EPA and DHA.

  • Eat good, high fiber breakfast is another top tip for exam time. Research shows that students who eat breakfast do better on exams.

  • Exam time is stressful and everyone will deal with stress in different ways. But there are nutrients that can support a balanced stress response and help your body cope better with it. Often referred to as “nature’s sedative”, magnesium can have an immediate calming effect .. B complex also traditionally given for stress and fatigue, so this is another supplement that some students may find helpful. AYA B Complex provides 1000 mg of vitamin C and is a patented sustained release formula that is released over a 6 hour period to increase energy and focus levels, as well as reduce tiredness, exhaustion and the effects of stress on the body. and stress.

  • In the end, get enough sleep! Research has consistently shown that the time to sleep before an exam is staying awake for more than four or five hours, staring at notes you won’t remember, before an exam.

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The complete AZ of vitamins and nutritional supplements

From vitamin A to zinc, we know exactly what your body needs and how much of it.

A third of all Irish take vitamins and / or supplements on a daily basis and they are quickly becoming a way of life for most of us.

Louise Martin from Uniphar has put together this practical A to Z on the subject of vitamins.

A stands for vitamin A. and is found in both animal sources and plant foods. It helps prevent cell damage and an eye problem called age-related macular degeneration.

Where to get it … Orange fruits and vegetables, spinach and other vegetables, shrimp and salmon.

B stands for vitamin B. and is important to ensure that the body’s cells are functioning properly. They also help the body metabolize food into energy, make new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

C stands for vitamin C. As an antioxidant, it is important for the skin, bones and connective tissue. It promotes healing and helps the body absorb iron.

Where to get it … it’s found in citrus, kiwi, broccoli, bell peppers, and a number of fruits and vegetables.

D stands for vitamin D. which helps your body absorb calcium. Like calcium, it keeps your bones strong and helps your nerves carry messages. It also plays a role in fighting germs. Careful time in the sun is the best source.

Where to get it … Few foods naturally contain vitamin D. The best sources are the meat of oily fish such as trout, salmon, tuna, and mackerel, and fish liver oil.

E stands for evening primrose oil. It supports women’s health and menopausal symptoms, and helps relieve symptoms of PMS and reduce hot flashes. It can also help relieve eczema and eliminate acne.

E also stands for vitamin E. An antioxidant that protects your cells from damage from cigarette smoke, pollution, sunlight, and more. Vitamin E also helps your cells talk to each other and keeps the blood moving.

Where to get it … Sunflower seeds and nuts like almonds, hazelnuts, and peanuts are good sources, while vegetable oils, spinach, and broccoli also contain vitamin E.

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I am for iron. When your levels are low, your body doesn’t make enough healthy red blood cells and without them you can’t oxygenate your tissues.

Where to get it … Maintain your levels with beans and lentils, liver, oysters, and spinach. Many breakfast cereals have a daily value. Dark chocolate with at least 45% cocoa also benefits.

L stands for L-lysine . Supports bones, joints, and muscles, and healthy skin can help prevent cold sores. L-lysine is an amino acid, an essential structural component in skin, bones and blood vessels and of particular importance for vegetarians or vegans.

M stands for magnesium citrate. High-strength magnesium to support energy, muscle health and normal nerve function. It also supports heart circulation, promotes better sleep, and can be taken for occasional constipation.

O stands for Omega 3. Healthy fats that contribute to normal heart function and lower the risk of heart disease. Omega 3 also helps support joints and muscles, skin, hair and nails, eyesight, and even brain function.

Where to get it … fish, like salmon and sardines, and other seafood and nuts.

P stands for probiotics. Probiotics are also known as “good” bacteria and are found in fermented foods such as yogurt, kombucha, miso and sauerkraut.

AYA Ultimate 10 Billion helps restore a positive balance of friendly bacteria in the gastrointestinal tract and is also good for fertility, pregnancy and general wellbeing (RRP € 16.95).

Q stands for Q10, or Coenzyme Q10, to give it its full name, an antioxidant that occurs naturally in the body, especially in cells that produce energy.

Z stands for zinc. Without them you couldn’t taste and smell. Your immune system needs it, and it helps heal cuts, scratches, and wounds.

More information can be found here.

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