Final exams are a stressful time for Year 12 students, but as a parent, you can do a lot to set them up for success. Here are some simple health-based strategies that can sharpen memory, reduce stress, and keep their energy steady.

+ Harness Rosemary: The scent of the herb Rosemary can improve memory recall. Rosemary essential oil in a diffuser or a few sprigs of fresh Rosemary near their desk may give their study an edge according to scientific findings.

+ Prioritise Sleep: Teens need 8–9 hours of sleep for strong memory consolidation. Encourage consistent bedtimes and cut back late-night cramming. While it appears productive it backfires when it comes to memory recall and being sharp and focused.

+ Fuel with Protein, Not Sugar: Eggs, nuts, lean meats, and beans keep energy stable. Stock healthy snacks to help them avoid sugary highs and crashes.

+ Foods that can enhance memory and concentration include fatty fish (like salmon and trout), berries (especially blueberries), leafy greens (such as spinach and kale), nuts (particularly walnuts), and whole grains. Incorporating these foods into your child’s diet during study and exam time can support brain health and improve cognitive function.

+ Supplements such as Lion’s Mane mushroom extract is known for supporting brain health by promoting nerve growth and enhancing memory, focus, and mental clarity. It may also reduce mild anxiety and depression, support the immune system, and improve gut health.

+ Encourage Hydration: Even mild dehydration reduces focus. Keep a water bottle handy or offer herbal teas.

+ Keep Caffeine in Check: A little coffee or tea can boost alertness, but too much leads to jitters, heightened feelings of stress and anxiety and poor sleep. Caffeine can increase levels of cortisol, which is known as the stress hormone. This effect can amplify the body's stress response. Avoiding sugary caffeinated soft-drinks, energy drinks and any caffeine after lunchtime will make a real difference.

+ Promote Exercise & Breaks: A short walk, stretching, or mindful breathing every hour boosts circulation, relieves stress, and keeps concentration sharp. Students may be tempted to spend their study breaks on their phone connecting with peers. Get them outside in the sunshine, breathing fresh air and exercising while they check their phone if need be.

Parent Tip: Small daily habits – sleep, nutrition, hydration, movement, and even rosemary scent – can make a big difference come exam day. By creating a calm, healthy home environment, you’ll help your teen walk into exams with confidence and clarity.