Board exams are around the corner and it is the time of the year when all that matters are grades. If you are a parent to a would-be-appearing board exam student or a student experiencing examination blues, you might be trying hard to cope up with stress before and during the exams.
Board exams are like a mental marathon and students need to keep their energy levels up, brain at the sharpest, and their body free of diseases. During times of such intense exam pressure, maintaining a healthy lifestyle and a nutritionist diet will help the students keep their stress levels to a minimum, helping through getting through all of their papers with flying colors.
“Your wrong dietary choices can make you feel jittery and tend to slow you down. Eat nutritional meals and healthy snacks instead. This is one of the best ways to improve your alertness, help you concentrate better,” says Jigna Sheth, Nutritionist & Fitness Consultant, Mumbai.
Here is how to ace your board exams with a healthy lifestyle
1. Eat a balanced, protein-rich diet:
When you are faced with a pile of revision, your nutrition requirement often slides way down on your priority list. But, this is the time when your brain requires the best nutrition fuel.
Students should eat a healthy, balanced diet, rich in fresh fruits, vegetables, whole grains and protein-rich foods. Consuming foods rich in protein will provide your brain with adequate nourishment to aid in memory retention and fuel your brain activity.
Your wrong dietary choices can make you feel jittery and tend to slow you down. Eat nutritional meals and healthy snacks instead. This is one of the best ways to improve your alertness, help you concentrate better.
2. Eat protein rich food:
The foods which are rich in protein such as tofu, soya chunks, soy milk etc boost energy level and brain functions without causing sleepiness. The best thing about soy products is that they have a mild flavour and this makes them easy to incorporate into dishes.
Consuming soy nuts and other soy-based snacks will help increase satiety so that the students are fuller for longer and have less unhealthy study snacks.
3. Strengthen your immune system:
While cramming for that big exam, it is extremely important that you avoid having digestive issues and getting cold, mild flue or other unwelcome sicknesses. Intake of probiotic-fortified foods will help strengthen your immune system and lower the chances of you falling sick.
If you do catch a cold or already have digestive issues, these foods will help reduce the severity of the symptoms.
Students should also avoid large meals and consume smaller, frequent meals to ensure a steady stream of energy, better digestion and a calming effect on the brain.
4. Importance of proper sleep, exercise and study breaks
Getting a good night’s sleep can significantly improve your mood, concentration and academic performance. Conversely, if you sacrifice your sleep for late-night cramming, you will feel down or irritable.
Ideally, students should avoid studying until the early hours and get a full eight hours of sleep.
5. Exercise regularly:
To boost your brain function and thinking ability, you should not only sleep well but also exercise regularly. This will also keep you mentally relaxed and calm, helping you study more efficiently.
Even if you are feeling short of time or overwhelmed, allow yourself some breaks. By doing this, you refresh yourself and regain your focus.
Regardless of how well-prepared you are, board exam time is always a stressful period. At this point, neglecting your physical and mental health can do more harm than good. So, eat well, sleep adequately, stay fit and study smart and you’ll certainly score well in board exams.