Beat exam nerves with our stress-busting tips and healthy-eating advice that is almost guaranteed to bring up grades.

Work out a routine: A routine that suits you should feature some work and play. Pencil in your study times and ensure you make time for some physical activity to offload stress and clear the head. If you work out your free time, you won't feel guilty about it.

Mentor me: Play it clever by getting yourself a mentor. It could be a cousin who did their exams a few years ago, a brainy neighbour or a family friend. Having someone on your side you can talk to can make all the difference. You will benefit from their experience -- ask them to look back on how they would have done it differently?

Balancing act: All work and no play will drive you demented! Reward yourself with good breaks between study sessions, get out of the house and do something to forget all about it.

Drink water: While comforting cups of coffee might be tempting, opt for water or natural teas such as Chinese tea or herbal tea.

Cram can mean slam . . . shut that is: Too much cramming pre-exams is often the cause for students having a blank on the big day due to sensory overload. Try not to cram to excess.

Sit like a king or queen: As boring as it sounds, sitting well will allow energy to direct itself through your body, stopping you getting sluggish. Make sure your posture, chair and desk height are working with you, not against you.

Tackle one task at a time: If you are suffering tension, even normal tasks can seem too much to handle, we can be overwhelmed by worry and simply can't do anything. Try not to think about the mountain to climb and focus on one set task at a time. Remind yourself that a seemingly helpless situation is only temporary.

Tick tock on the clock: Each time you study, clearly specify the work you intend to complete and set yourself a given period of time in which to complete it. Learn to work against the clock by specifying clearly what work is to be completed within the time.

Score a goal: It is estimated that only about 4pc of the world's population set goals, and they all have success stories! So write down your goals about what you'll achieve in your study session.

Exam nutrition from consultant nutritionist Louise Reynolds

Food for thought: What students eat and drink in the run up to their exams can affect their performance. While it is necessary to put in the hours of study, eating healthy food and getting fresh air and exercise are just as important for a clear and focused mind.

The brain is a small organ relative to the body, yet it uses 20pc of the energy we need every day. So keeping a steady supply of glucose, as energy for the brain, will help ensure that you do not lose concentration during your study time or exams.

Breakfast: Skipping breakfast can mean a loss of recall and concentration so make sure you choose foods that are high in fibre and which give your body a slow and steady release of glucose, for example:

Snacks: Snacking regularly on healthy foods also ensures a steady, slow release of glucose to the brain. Useful foods as snacks include:

Suitable drinks: Many students tend to survive on coffee and other caffeine-containing drinks during exam time. While some studies show that a small amount of caffeine ie the equivalent of one cup of coffee, can make you more alert, taking excess caffeine can upset your blood sugars and causes loss of concentration -- so limit your intake.

Caffeine is also a diuretic and causes the body to lose fluids resulting in extra toilet breaks . . . not so good during exams!

Keep well hydrated by drinking approximately 1.5 litres of non-caffeine drinks, for example: fruit juices, herbal teas and water.

Lunch: Many students will be sitting two exam papers each day, so eating a good lunch is very important. Don't be tempted to visit the local chipper as this will leave you feeling full and sluggish for the afternoon. Here are some options:

If students or parents are worried about exam stress, they should contact their GP, or school career guidance counsellor. Louise works for Eye Q Fish Oils which are proven to equip the body with essential fatty acids necessary for good brain function and concentration. www.eyeq.ie

- Anna Coogan