Are you feeling the exam jitters? Does the thought of another all-nighter spent with a bag of chips and energy drinks make you want to scream? Do not worry, my fellow students; nutrition can save the day! Yes, you read that right. Your diet can have a significant impact on how well you perform in exams. So put down that bag of chips and join me as we explore the world of exam nutrition. You can maintain your focus and energy to ace those exams with a little advance preparation and the right foods.
Exams can be a stressful time for students, and it's important to ensure that you're fueling your body with the right nutrition. The pressure to perform can take a toll on both mental and physical health. However, by fueling your body with the right nutrition and managing stress with specific foods and nutrients, you can reduce stress and improve performance during this demanding time.
In this article, we'll explore the connection between nutrition and stress, and provide some tips on how to eat well and manage stress with nutrition during exam season. We'll discuss some key nutrients to focus on during this time, as well as specific foods and nutrients that can help reduce stress and promote relaxation. By taking care of your physical and mental health, you can perform at your best during exams and achieve academic success.
During exams, it's important to eat a healthy and balanced diet to provide your body and brain with the energy and nutrients it needs to function at its best. Some key nutrients to focus on during this time include:
Protein: is essential for building and repairing tissues in the body, including the brain. Foods high in protein include chicken, fish, eggs, beans, and lentils.
Snacking is a must during these times and Prolicious brings you the best high quality protein rich snacks for you.
Try our Peri Peri thins, pancake mixes as well if you are looking for something crunchy our penny pasta air fried chips are a must!
Omega-3 fatty acids: Omega-3 fatty acids are crucial for the health of the brain and can help lower inflammation in the body brought on by too much stress. Omega-3s are found in fatty fish, chia seeds, and walnuts among other foods.
B Vitamins: B vitamins are essential for generating energy and can ease anxiety and stress. Leafy greens, whole grains, and legumes are excellent sources of B vitamins.
Complex Carbohydrates: Whole grains, fruits, and vegetables are examples of complex carbohydrates that provide sustaining energy and can help control blood sugar levels, which is crucial for preserving focus and concentration.
Additionally, it's crucial to stay hydrated by drinking lots of water and avoiding sugary beverages and caffeine, both of which can dehydrate you and interfere with your sleep.
There are several particular foods and nutrients that can help lower stress and anxiety during exam season in addition to eating a healthy, balanced diet. Several instances include:
Green tea: L-theanine, an amino acid found in green tea, has been shown to ease stress and encourage relaxation.
Dark chocolate: Flavonoids, which are found in dark chocolate, have been shown to improve mood and reduce stress.
Nuts: Magnesium, which is abundant in nuts and can help with relaxation and stress reduction.
Quick fix: Melt some amount of dark chocolate and add almonds or your favourite nuts to it and freeze! Now you have yourself a healthy yet yummy dessert for your sugar cravings.
Fermented foods: Probiotics found in fermented foods, like yoghurt, can support the gut- brain axis and ease anxiety and stress.
Last but not least, it's critical to look after your mental health during exam season by getting enough sleep, engaging in regular exercise, and taking breaks to unwind and recharge. It is preferable to take breaks from studying by going for a walk or playing outside than to sit in front of the television or phone. You can lessen stress and perform at your best during exams with a positive attitude by providing your body with the right nutrition and caring for your mental health.
Dt. Muskan Barmare
Dt. Muskan Barmare is a qualified Clinical Nutritionist and Sports Dietitian and Medical health content creator with the idea to encourage people to live a better life through creating habits with fitness and nutrition. She believes that a healthy you starts from a healthy you itself. Creating a new mindset and goal and keeping it intact is what she is here.
She focuses on creating a positive body image for her clients through health & wellness and helps them achieve their fitness goal. Her interest lies in clinical and sports nutrition with a keenness towards mental health.
Rendering her million different interests in life she tries to bring out her creativity in content creation in not only nutrition but all medical health areas and is a part of many different projects and organizations.
She has completed her graduation in Food, Nutrition and Dietetics from SVT College of Home Science, SNDT Women’s University, Mumbai. She has served as a nutrition expert at many clinics and hospitals. Currently she has her own private venture under the title, “H.A.B.I.T.S with Muskan Barmare” and excels in the particular field.
Her mission statement states, “ Being a Better you with building better habits”.
