EAT RIGHT TO BEAT EXAM STRESS
Exam stress - an unavoidable part of student life. Every student who aims to achieve a good result will experience exam stress.
Good nutrition to cope up the exam stress
Good nutrition is a leading factor in a student's academic achievement. A well-balanced diet can help transform a nutritionally imbalanced student into a healthy and dynamic one.
Carbohydrate
The primary source of energy for the brain is glucose which comes from carbohydrate rich foods like breads, rice and chapattis. The brain's energy stores are very small, so to keep it functioning at its best, it needs constant glucose as replacement. The best sources are complex carbohydrates such as whole grains, sprouted beans and fruits.
Protein
The most important nutrient needed during exam period is protein. Include good quality protein in the form of pulses, chicken fish, eggs, nuts and milk in your diet. Thinking is a biochemical process and for the signals to get transferred from one neuron to another there are certain chemicals called neurotransmitters in our brain. The key neurotransmitters like acetylcholine and dopamine are created by amino acids present in proteins. Add protein in form of salads (such as sprouts salad,) sandwiches (with chicken or egg white), curds, cheese, soy cutlets or by adding soy flour to wheat flour while making chappati.
Fats
Fats are major component of brain cell membrane and make up the myelin sheath around each nerve. Adequate amount of fat and the right kinds can greatly affect the brain power during exams. The good sources of this right kind of fat would be nuts like almond and walnuts, seeds like sesame seeds and pumpkin seeds, oil like olive oil and fish. Include good choices of fish like salmon, sardines, herring mackerel, tuna, oysters as they are filled with omega-3 fatty acids (good for brain).
Minerals and Vitamins
Ensure that you are getting appropriate amounts of iron (sources:- rajmah, sesame seeds, liver, beef & lamb, soybeans, clams, mussels & oysters, lentils tofu, leafy green vegetables )which helps in carrying oxygen to the brain cells, zinc (sources:- oysters, pumpkin seed, sesame seed, dark chocolate ) which is good for memory , B vitamins (sources:- whole cereals, meat, egg, tomatoes, vegetables, fresh and dried fruits) which help in the manufacture and release of neurotransmitters and Vitamin C (source:- citrus fruits like lemon , orange, guava, gooseberry )which helps in immunity building. Hence they are important to maintain the mental energy necessary to study well.
Ways of Coping with Exam Stress
1. Don't skip meals
You may find that your appetite has lessened, or that you are forgetting meals because of an intensive study schedule. You may also find yourself deliberately skipping meals. Breakfast is the brain food and it gives you the energy to perform well. Have breakfast before an exam for a student who wants to focus and be most efficient during their exam.
2. Eating wisely
Avoid stressed-out snacking which will lead to overeating. One of the best way to stop overeating is to take a 10 min walk. During stressfull periods, allow yourself to sit quietly and eat your meal slowly. Have healthy snacks such as fresh fruit, popcorn, dry fruit, yoghurt, nuts, salads, spouted pulses.
3. Avoid junk foods
A junk food diet could also affect your brain’s synapses and the molecules related to memory and learning, according to a study published in the journal Nature. These foods are often high in calories yet offer little or no nutritional value. Stress also seems to affect food preferences. Numerous studies — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. After that you start feeling depressed and lethargic.
4. Watch your caffeine intake
Nothing drives up your stress level faster than not being able to fall asleep the night before an exam, so avoid beverages like coffee, or high energy drinks.
5.Drink plenty of water
Make sure that you drink atleast 12 glasses of water daily. Dehydration can make you feel lethargic and it affects your concentration. Do your best to regulate meals and sleep: keeping your energy up is an important part of getting through the exams process.
