Exams are a source of stress for students, parents, and caregivers. Maintaining good health is crucial during exam periods, and having wholesome food plays a vital role in this aspect. Proper nutrition provides the necessary fuel for energy and focus and offers comfort during stress.
A well-balanced diet helps students manage stress effectively and cope with the demands of exams. Exams are an unavoidable part of every student's academic journey. During these periods, ensuring that your child eats regular, nutritious meals and snacks is essential for their nourishment and overall well-being. Breakfast is a critical component of their diet. Skipping breakfast can lead to a significant drop in blood sugar levels, affecting cognition and focus, both crucial during exams.
If nervousness causes your child to feel nauseous and avoid food, encourage them to consume something light. Having a healthy and filling breakfast before exams is vital. This provides the energy needed for their brain to function efficiently, allowing them to focus on the exam rather than hunger.
A hungry child struggles to concentrate and may experience a decline in exam performance. As parents, it's essential to ensure that your children enjoy their meals and snacks. Encourage children to develop a healthy relationship with food, especially during exam time.
Here are some essential diet tips for students gearing up for their public exams:
Start Your Day with a Nutritious Breakfast
Breakfast is the most important meal, especially during exam season. A healthy breakfast rich in complex carbohydrates, proteins, and vitamins can provide the necessary energy to kick-start your day. Choose from a broad spectrum of good carbs such as whole-grain cereals, oatmeal, eggs, fruits, and yogurt to fuel your brain and keep you full longer.
Eat Regular, Balanced Meals
Establishing a routine of regular meals is key to maintaining stable energy levels all through the day. Aim for three main meals and two to three small snacks to prevent energy crashes and keep your concentration sharp. Include food groups such as lean proteins, whole grains, healthy fats, fruits, and vegetables to ensure balanced nutrition.
Also Read:What is Exam Diet? What To Eat For Good Memory? This Is How You Boost Brain Function
Stay Hydrated
Dehydration is known to negatively impact cognitive function and concentration levels. Ensure that you have an adequate amount of fluids throughout the day, aiming for at least 8-10 glasses. Refrain from consuming sugary and caffeinated beverages, as they can lead to dehydration and a drop in energy levels.
Snack Smartly
Incorporate healthy snacks that offer sustained energy rather than sugary or processed options. Nuts, seeds, fresh fruits, vegetables with hummus or nut butter, whole-grain crackers, and yogurt are excellent choices. These snacks combine protein, fibre, and healthy fats to keep you satisfied and focused.
Include Brain-Boosting Foods
Certain foods enhance cognitive function and memory, which can be beneficial during exam preparation. Add a good lot of foods abundant in omega-3 fatty acids, antioxidants, minerals and vitamins into your meal regimen. Some of the brain-boosting foods include fatty fish like salmon, walnuts, blueberries, spinach, broccoli, and dark chocolate in moderation.
Also Read: 5 Top Nutrients To Boost Memory And Ace Your Exams
Limit Junk Food and Sugary Treats
While occasional indulgences are okay, try to limit your intake of junk food, sugary snacks, and processed foods. These can lead to energy crashes, mood swings, and decreased concentration levels. Go for healthier alternatives whenever possible to nourish your body and mind.
Practice Mindful Eating
Avoid studying while eating or snacking mindlessly in front of the TV or computer. Instead, take the time to enjoy your meals and snacks without distractions. Mindful eating can help improve digestion, prevent overeating, and enhance your overall eating experience.
Get Adequate Sleep
Quality sleep is essential for cognitive function, memory consolidation, and overall health. Aim for 7-9 hours of sound sleep each night and establish a regular sleep pattern to ensure restful nights during exam season.
Manage Stress
Stress eating is a common response to exam pressure, but it's important to find healthier ways to cope with stress. Try engaging in relaxation exercises such as deep breathing, meditation, yoga, or going for a walk to ease stress levels and uplift mental clarity.
Listen to Your Body
Finally, listen to your body's hunger and fullness signals and eat accordingly. Avoid skipping meals or depriving yourself of essential nutrients to study more. Nourishing your body rightly is essential for better academic performance.
References:
The influence of academic examinations on energy and nutrient intake in male university students
Margo E. Barker, corresponding author1 Richard J. Blain,1 and Jean M. Russell2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583157/
https://www.uwc.ac.za/news-and-announcements/news/need-to-know-healthy-dietary-tips-for-exam-time-732
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
