How to beat exam stress: 8 healthy eating tips for students

With lakhs of students across the country appearing for the Central Board of Secondary Examination (CBSE) Class 10 and 12 board examinations, starting today (March 5), food will probably be the last thing on the minds of many people, particularly students. But, are there any foods that can help you achieve better grades? Does drinking plenty of water really boost your mood and brain power? Studies say what you eat can affect your mood, alter stress levels, irritability and promote calmness. In fact, multiple studies have found a link between a diet high in refined sugars and impaired brain function and worsening of symptoms of mood disorders, such as depression. So, the truth is, adopting a healthy eating habit not just during exam season but every day will keep your body and mind strong. It makes sense

However, studies also suggest that exam stress makes students crave more for high fat and high sugar snacks. At the same time, increased stress creates a greater need for certain essential nutrients like vitamin C, B5, B6, zinc, magnesium, potassium, etc. These are the nutrients required for the generation of adrenal hormones or the stress-fighting hormones.

Whether you are a student or the parent of a child sitting a school/college exam, there are many things you can do to help maintain those all-important energy levels and improve concentration and memory. And eating healthy is one of the most important steps toward this. Here, were have listed some smart diet tips to follow when studying for exams:

• Eat a balanced diet by including an adequate amount of fresh fruits and vegetables in your diet. Natural foods like eggs, carrots, broccoli, fish, nuts, green leafy vegetables and colourful fruits are rich in antioxidants like vitamin A, E and C. They reduce the cell damage in the brain. Eating a balanced diet can help you focus as well as avoid illness.  
• Opt for whole grains like oats, barley, brown rice and whole wheat. Choose pulses, nuts and seeds, low-fat dairy, lean meats, and wheat germ to ensure adequate intake of vitamin B and zinc.
• Include seafood like salmon, sardines and mackerel. They are among the healthiest types of fish and contain lots of protein and omega 3, which is good for the brain as well as good skin and heart health.
• Avoid or limit intake of white flour, white rice, sweetened beverages and sugar. Junk food and poor quality fat (hydrogenated- trans fats) should be avoided. You already know how eating large amounts of junk food can lead to weight gain. Studies show that a steady diet of fast food can rob your brain of certain nutrients it needs to function pro
• Drink plenty of water to stay hydrated to maximise your focus. It is said that even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration. Take tea, coffee and caffeinated beverages in moderation. Drinking too much could leave you unable to focus properly. Instead, drink green tea, which is a good alternative to high-caffeinated beverages. Green tea provides antioxidants as well as boosts your concentration.
• Turns out, the age-old weight loss advice holds true for preparing for exams too. So, eat smaller frequent meals to ensure a steady supply of energy to the exam fatigued brain.
• Never skip breakfast. Research shows that children who eat breakfast perform better in exams. You have a whole lot of healthy options here, ranging from whole grain oats to protein-rich food, such as milk, yoghurt or eggs, to keep you feeling full for longer.
• Avoid heavy meal too close to bedtime as this can interfere with sleep, which in turn, can negatively impact your brain function. So, try to have your last meal at least three hours before you go to bed, particularly during exam season.
Hope the above-suggested tips help. All the best!