Are you or your child experiencing examination blues and trying hard to cope up with stress before and during the exams?
Now-a-days parents seem more anxious during examination days and transfer their anxiety to their kids. The parents should be more supportive and tolerant and try to give the kids diet which really helps them. Here are a few tips for students and parents to relieve some of this stress:
Ø Always start the day with a fresh and a seasonal fruit for improving concentration in class and also during exams.
Ø Never skip breakfast. Homemade breakfast like poha, idli, daliya, upma, paratha etc., will keep one alert and productive all day through. At the time of waking up, the body has not had any food for several hours. Breakfast gives energy required to face the day as well as some essential vitamins and minerals.
Ø Try and carry portable meals in the bag when going for classes -– peanuts, makhane, chana, sprouts, fruits, ladoos or chikki to snack on, when hungry between lectures.
Ø Encourage kids to have fresh curd in breakfast / mid morning / lunch as it is a probiotic which is important in helping the body fight sickness. One study found that kids who had a chach drink / curd had a 19% lower risk of colds, ear infections and sore throat.
Ø While staying up late to study, have grilled sandwich or butter toast or chapati with jaggery and ghee or fruit smoothie.
Ø Add lots of fruits and veggies in the diet. To increase immunity, have the ones that are rich in vitamin C like citrus fruits, guavas and berries.
Ø Encourage children to eat whole foods. Orange juice has vitamin C but the kid is better off with an orange instead. It has vitamin C and a lot more. Get a lot more nutrients from the whole food than from a juice or supplement.
Ø Dehydration can make the child feel lethargic, irritable and tired. Worst of all, it affects the concentration which may make it more difficult to study and perform to the best. Keep a glass of water within easy reach while studying and take a bottle of water into the exam. Try to reduce intake of drinks that contain caffeine such as tea, coffee and colas as they act as mild diuretics. This causes the body to lose fluid and increase the need to use the toilet, which is not ideal during exam!
Ø Although some studies suggest that small amounts of coffee can make us alert, other studies suggest that taking excess caffeine can upset blood sugars which can affect concentration levels.
Ø Watching TV, mobile, laptop while having food interferes in absorption of good nutrients in body. Stop use of gadgets one hour before going to bed.
Ø Prepare healthy snacks in the evening instead of junk and street foods like sprouts chaat, chana chaat, paneer salad, egg salad, vegetable poha etc.
Ø Opt for healthy options while eating out with friends before and during exams like choosing Indian cuisine instead of burgers and pizzas.
Ø Include brain foods in diet like walnuts, almonds, coconut, flaxseeds, figs, pumpkin seeds. They have healthy omega-3 fatty acids, which are good for fighting illnesses.
Ø Adequate sleep is essential to ensure that children can recall the information they have worked hard to learn. To help relieve stress, clear mind and lift up mood, break up study with short bursts of exercise. The child can go for a jog, a swim, a cycle or even just walk to local shop to fetch some groceries.
Ø When it comes to feeding children during exams. More is not better---- If one orange is good, that doesn’t mean the child should eat 10 oranges. Mega dosing with foods would not help. Once the child’s body has what it needs, the rest gets wasted. It’s like pumping gas into a tank that’s already full.
To all parents -- Get started and feed the children healthy and nutritious food, not just more food!! Follow above tips to keep the children sharp, give up lethargy and gain concentration ......! Habits formed now, stay forever. Let us help kids excel in ‘Exams’ and ‘Health’ as well.