Good Food & Nutrition tips for the Examinee
During the month of Exam, both the child and the parent go through incredible amount of anxiety, stress and nervous tension. Millions of Secondary students across the world are anxiously preparing to take part examination this year. Besides these, a long exam routine is like a mental marathon in which staying power is critical. Here are some tips that will help my beloved students to perform at your best on exam day!
Nutrition tips to keep you alert while studying
Good nutrition should be part of kids study plan. The better the fuel your brain gets, the better you’ll study.
Keep Hydrated— aim for 1.5 to 2L of ﬂuid per day
Dehydration can make you feel lethargic, irritable, tired and loss your concentration which may make it more difficult to study and perform to your best. Keep a mug and a bottle of water at your desk while studying; this will help you to maintain your energy. And don’t forget to take a bottle of water to the exam hall.
Are you looking for memory enhancing techniques? Iust nourish your brain with healthy foods.
Snack smart on fresh fruits, dry fruits, honey, nuts, seeds, soups, salads, milk or yogurt for an extra boost of energy Bananas tend to be a great source of quick energy. Citrus fruits, like oranges, guava etc provides great energy andVita1nin C which can be especially helpful in boosting immunity during the stressful time of exams. Importantly do not compromise with breakfast which will keep you energized throughout the day.
Start eating these brain foods!
There is no magic food you can eat the day of your exam that will suddenly turn you into a genius. You should be eating a brain food diet long before the night of the exam.
Memory boosting nutrients include antioxidants like vitamin A, E and C found in natural foods like eggs, carrots, brocolli, fish, nuts, green leafy vegetables and fruits. They reduce the cell damage hi the brain.
Omega 3 fatty acids found in ﬁsh, mustard oil, mustard seeds, soybeans, walnuts, and ﬂaxseeds are good for brain as well as good for skin and heart health.
Vitamin B1 Keeps the nervous system healthy and also aids memory and leaming. Good sources of vitamin B1 (Thiarnin) include rice bran, wheat germ, whole wheat ﬂour, barley, maize (dry), eggs, cow’s milk, dairy product etc.
Vitamin B12 is needed for the proper functioning of the central nervous system. Found in animal origin foods like egg, lean meat, liver, kidney, low-fat milk, yoghurt which improves concentration, memory, balance and relieves irritability.
Folic Acid is essential for the body’s clearance of homocysteine, an amino acid that causes intellectual decline. Green leafy vegetables, cauliﬂower, broccoli, carrot, beet, pulses, nuts and seeds are important sources of folic acid.
Avoid brain blocking foods
Final week: The dreaded seven or so days for all students it’s the time of year when all that matters are GPA, GPA and more GPA. A common mistake many students make during this crucial period is to eat poorly and unhealthily. Your can read this article [Taking Care of Teeth and Tongue]
Following are a list of foods that can lead to fuzzy memory, fatigue and moodiness during final week and can also negatively affect your exam performance:
Beverages, such as soda and energy drinks, commercial fruit juices. High sugar foods, such as cookies, candy, ice cream, etc. High sugar-containing cereals Regular chips
Greasy foods, such as pizza and burgers Fried foods, such as french fries or chicken nuggets
Get enough sleep
Many students get into the habit of studying late ir1to the night. Hoping to pack in a little more information into their already exhausted brains. Never do that. Remember to function at your best on exam day; you need not only the energy that comes from healthy nutrition. But also the energy that comes from adequate, restful sleep. Refresh yourself with good sleep for the exam day.
Stay healthy and fresh, face the exam and be your best.