The Tassomai team spoke to Lucinda Miller, founder and clinical lead of NatureDoc, a UK-wide nutrition clinic specialising in child and teen neurodevelopment and mental health, about what she would recommend to students and their parents when it comes to nutrition, food and all-round wellbeing...

How can nutrition support mental health and wellbeing?

There is increasing evidence that home cooked food vs. shop-bought ultra-processed food is significantly better for mental health. Studies from Australia find that a diet rich in oily fish, meats, dairy, pulses, wholegrains, fruits, salads, and veggies can lift moderate depression within three months. A diet of ultra-processed, packaged convenience food can affect the mental health of young people up to 15 years later, so what they eat now paves the way for their future mental health as well.

Are there any foods you particularly recommend to students?

A high protein breakfast is one of the best habits you can adopt when revising for an exam. This helps to keep a steadier focus for longer. I recommend including some eggs, Greek yoghurt, cheese or peanut butter at breakfast time. There is some evidence that blueberries can help with focus too, so this is a good food to include if you can.

What nutrition advice would you give to students in the lead up to exams?

In the run up to any exams do your best to nourish them with home cooked food which is going to contain more ‘brain foods’ than shop bought versions. Omega 3 fatty acids from eating oily fish, such as salmon or mackerel, can be very helpful for academic performance. Fish pate on toast or crackers is a good way to get more omega 3 in as a snack.

Any other tips for parents?

Anxiety can become magnified during the GCSE period, and this can affect self-confidence and achievement. My top tips for reducing exam-related anxiety are to cut right back on caffeine and refined sugar, and to increase the consumption of proteins and healthy fats, as well as fruits and vegetables. Supplements that can help with exam-related feelings of panic include Magnesium, B vitamins, and Zinc, as well as Saffron and Theanine.

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Lucinda’s third book Brain Brilliance, 60 Nourishing Recipes And A Nutritional Toolkit For Dyslexia, Dyspraxia, ADHD, Autism and All Neurodivergent Kids is being published in August 2024. You can pre-order it here.