Assoc. Prof. Dr. Dietitian Pınar Hamurcu, a faculty member of the Department of Nutrition and Dietetics at Istinye University, emphasized that unrealistic study plans and irregular dietary habits are among the primary factors contributing to heightened stress levels during midterm and final examination periods. She highlighted that balanced study routines, adequate sleep, and proper nutrition are essential determinants of academic performance.
Examination periods are widely recognized as particularly stressful times for university students. Addressing this issue, Assoc. Prof. Dr. Hamurcu shared evidence-based recommendations on stress management, underscoring the importance of structured yet realistic study planning and healthy nutritional practices.
Balanced Planning Enhances Academic Control
Assoc. Prof. Dr. Hamurcu noted that one of the most common causes of exam-related stress is the implementation of unplanned and unrealistic study schedules. Attempting to achieve excessive academic goals within limited timeframes significantly increases anxiety. She stressed that effective study plans should not be limited to study hours alone but should also incorporate adequate sleep, nutrition, and rest. “A balanced plan that integrates sleep, nutrition, and rest strengthens students’ sense of control over the learning process,” she stated, recommending prioritization of challenging courses with upcoming examinations. She further advised replacing prolonged, uninterrupted study sessions with focused study intervals of 25–50 minutes interspersed with short breaks to improve efficiency and reduce cognitive fatigue.
Sleep and Nutrition Are Critical for Cognitive Performance
Highlighting common mistakes during exam weeks, Assoc. Prof. Dr. Hamurcu warned against sacrificing sleep and skipping meals in an effort to increase study time. She explained that insufficient sleep negatively affects attention, memory, and learning processes, while irregular nutrition compromises cognitive performance and exacerbates stress. Accordingly, she emphasized the need for flexible study plans that support both physical and mental well-being.
Excessive Caffeine and Fast Food Consumption Undermine Learning
Assoc. Prof. Dr. Hamurcu also addressed dietary patterns frequently observed during examination periods. She explained that although increased caffeine intake and fast-food consumption may provide short-term alertness, they can impair cognitive performance in the long term. Excessive caffeine intake may lead to anxiety, palpitations, and sleep disturbances; therefore, daily caffeine consumption should remain below 400 mg and be particularly restricted during evening hours. Additionally, she noted that fast-food consumption may cause rapid fluctuations in blood glucose levels, leading to decreased attention and mood instability, which can negatively affect learning outcomes.
Nutritional Strategies to Support Memory and Cognition
Emphasizing the critical role of nutrition in academic success, Assoc. Prof. Dr. Hamurcu recommended prioritizing complex carbohydrates over refined sugars. Adequate protein intake was identified as essential for sustaining attention and concentration, with eggs, dairy products, fish, poultry, legumes, and oilseeds highlighted as key sources. She further underscored the importance of omega-3 fatty acids, B-group vitamins, and magnesium for memory and cognitive function, recommending regular consumption of fish, walnuts, green leafy vegetables, whole grains, and nuts. She also noted that adequate hydration alone has a measurable impact on attention and short-term memory.
“Examinations Do Not Define Individual Worth”
Concluding her remarks, Assoc. Prof. Dr. Hamurcu addressed students experiencing high levels of stress, reminding them that stress responses vary among individuals. While stress is a natural reaction, excessive and persistent stress can impair performance. “Examinations are not definitive measures of an individual’s worth,” she stated, encouraging students to view exams as part of the learning process rather than as sources of fear of failure. She emphasized that avoiding perfectionist expectations can help reduce stress perception and noted that while examinations are temporary, the stress management skills developed during this period are enduring and valuable throughout life.
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