Feed the Brain, Not the Panic!

As the weather warms up and hay fever returns with a vengeance, households across the country know exactly what season has arrived: exam season. For teenagers facing the Junior or Leaving Cert, early June marks the end of months—sometimes years—of revision, late nights and quietly rising nerves. For parents, it marks the beginning of a delicate balancing act: offering support without hovering, encouragement without pressure, and calm in the midst of stress.

One thing parents can control, however, is what’s on the plate.

Caroline Hennessy, writing from the front line of exam life with a Junior Cert student at home, reminds us that while teenagers may feel they’re running on adrenaline alone, their brains need proper fuel to perform. And according to leading dietitian Sandra Wilkinson of the Irish Nutrition and Dietetic Institute, good nutrition has never mattered more.

“Exam season is a mental marathon, not a sprint,” Wilkinson explains. With exams lasting up to two and a half hours—and revision stretching far longer—students need steady energy and sustained concentration. That’s where food comes in.

Breakfast really does matter

When stress levels rise, meals are often the first thing to slip. But skipping breakfast, particularly on exam mornings, is a mistake. The brain uses up to 20 per cent of our daily energy intake and relies on a regular supply of glucose to function well.

The good news? Breakfast doesn’t need to be fancy. Porridge with fruit, overnight oats, wholegrain cereal with milk and banana, nut butter on wholemeal toast, or eggs on toast all provide slow-releasing energy that keeps students alert without the dreaded mid-morning crash.

Even better, sitting down to a calm, nourishing breakfast can give anxious teens a rare moment of quiet before the exam hall doors open.

Smart snacking beats sugar hits

Teenagers need fuel between meals, especially during long revision days. But reaching for crisps, biscuits or sweets may leave them feeling jittery and sluggish soon after.

Instead, Wilkinson suggests keeping easy, healthier snacks within reach: fresh fruit, yoghurt, dried fruit, nuts, popcorn, or rice cakes with nut butter. A little preparation goes a long way—stocking the fridge and cupboards in advance means students are far more likely to make better choices when hunger strikes.

Plan ahead, reduce stress

For parents, exam time can feel like controlled chaos. Batch cooking and freezing familiar favourites—think shepherd’s pie, stir-fries or burritos—can remove one daily decision from an already full plate. Comforting, well-loved meals at the end of a long exam day offer reassurance as well as nourishment.

Hydration, too, plays a vital role. Even mild dehydration can affect concentration and memory. Encouraging regular drinks—water, herbal teas or diluted fruit juice—and sending students into exams with a water bottle can make a real difference.

Adding a little “brain food”

While no single food is a magic bullet, a balanced diet rich in vegetables, fruit and wholegrains supports overall brain health. For an extra boost, leafy greens such as spinach and broccoli, oily fish like mackerel or sardines, nuts rich in vitamin E, and berries packed with antioxidants are all excellent additions.

At Atolan Academy, we believe exam success isn’t just about revision timetables and past papers—it’s about creating the right conditions for young people to do their best. And sometimes, the most powerful support a parent can offer is as simple as a good meal, a glass of water, and the reassurance that they’re not facing it all alone.

Best of luck to every student sitting exams—and to the parents quietly fuelling them through it.