Revise your kid’s diet to minimize stress
A child’s diet is one of the most easily neglected aspects during their examination. It has been observed that many kids who usually eat healthy end up eating a lot of junk food. Plan out your kids’ exam diet in advance, once discuss it with them and you are ready to face the trying times! We list out few tried-and-tested tips to help you.
Every student who aims to become a high-achiever will commonly experience exam stress. It is an unavoidable part of student life that can be a tough nut to crack. A children’s diet is one of the most neglected aspects during their exams. It has been observed that many kids who usually eat healthy end up eating a lot of junk food during exam times.
1. Start with a heavy and healthy breakfast:
Muesli, Upma, Oats, Khichdi, Idlis etc are great options with a low glycemic index which provides a constant and steady supply of glucose.
2. Stick to frequent, small meals:
Loading them with 3-4 large meals in the day could make them sleepy and lethargic as blood is redirected to the stomach instead of the child’s brain. Small, frequent, nutritious meals make sure that they have a constant flow of steady nourishment by keeping them awake and alert. Fresh fruits/fruit smoothies/dry fruits/honey-coated nuts/soups/interesting salads are good options.
3. Include proteins in their diet:
Carbohydrates are digested quickly whereas protein provides much-needed slow burn giving a constant source of energy. A breakfast rich in protein such as eggs, poha, idlis, dosa, dhokla etc) increases tyrosine (an amino acid) levels in the blood and also in the brain which help nerve cells manufacture chemicals which keep your kids alert and active.
4. Keep them hydrated:
When children sit in the comfort of their room and probably with their AC on, they do not feel thirsty and hence end up by drinking very less fluids. When dehydrated, the body and mind are dazed, restless. It is hard to concentrate on their studies. If they do not like drinking water that much, give them fresh fruit juices or lime juice/green tea to keep them going.
5. Avoid too much caffeine:
Drinking too much of coffee/energy drinks/tea/colas during their exams can send your kids’ circadian rhythm in a tizzy not letting them sleep properly when they want to.
6. Avoid too much sugar and processed foods:
Foods like cookies, chocolate can cause a sudden spike in sugar levels in the blood. After a while, when the stomach feels empty it could lead to a craving for more such junk food.
7. Make sure that they get their stress-buster foods:
During stressful times like the exams, the body’s needs a requirement for certain water-soluble vitamins like Vitamin B-complex and C, minerals like zinc goes up. These can help in the synthesis and functioning of adrenal hormones which basically are our stress-fighting hormones. Brown rice, fresh veggies, nuts, eggs, and fruits can help.
8. Give them foods to increase an efficiency of the brain:
Antioxidants like Vitamins A, C and E will reduce the damage to brain cells due to increased stress by fighting the free radicals. Eggs, pumpkins, fish, carrots, green leafy veggies, fresh fruits that can help meet this requirement. They also help to increase the body’s immunity and help to reduce chances of the child falling sick during exams.
9. Don’t miss out on memory enhancer foods:
Omega 3 fatty acids which mainly found in fish are required to enhance brain function and memory. It is recommended that you can have at least two servings of Salmon or mackerel per week. For restricting calories, shallow fried with very little oil or baked they are best eaten grilled, If you do not eat fish or do not have access to good fish, add ground flax seeds, pumpkin seeds, sesame seeds, soybean oil, canola oil to your diet. Omega 3 fatty acid supplements are also available in the market.
10. Avoid eating an outside food during exams:
Exams are times for high-stress and also low-immunity, children who highly prone to infections. So, avoid eating outside food as much as possible. If your kid really wanted for it, just order stuff you have tried before from trusted restaurants.
Exam time can be more stressful for both you and your child but trying these few exam anxiety tips can help to minimize the stress and make study time more effective. Let your child eat right, let them get enough sleep and have the smart study. Then they can do just fine.
