Summary
The Telegraph Online Edugraph spoke to Ms Aparajita Saha, Former Dietician (W.B Govt.) having an experience of 46 years in this field regarding what food items must be consumed before exams to ease stress and anxiety for students
Avoid heavy, greasy meals that can make you feel sluggish, and aim for consistent mealtimes
As the board exams 2025 nears, students often find themselves buried in books, striving to absorb as much knowledge as possible. But did you know that what you eat can significantly impact your memory, focus, and cognitive function? Fueling your brain with the right nutrients can make all the difference during this critical time. Here’s a list of brain-boosting foods to include in your diet for exam success.
The Telegraph Online Edugraph spoke to Ms Aparajita Saha, a former dietician (W.B Govt.) with 46 years of experience in this field, about what food items must be consumed before exams to ease students' stress and anxiety.
Q: What kind of diet should be taken before exams and why?
A: First, we need to understand what happens to the body during and before exams. Stress and anxiety are very common health problems during these times, particularly leading to indigestion. A healthy, balanced diet helps to beat the problem. Eating three meals and three snacks regularly is suggested.
Q: How does a proper food routine play a role in helping students deal with stress and anxiety?
A: A healthy balanced diet, covering all the essential nutrients helps in the synthesis and regulation of neuro-transmitters- mainly serotonin, dopamine and norepinephrine. These neurotransmitters help in uplifting mood and combatting anxiety and stress symptoms.
Q. What kind of food habits students must follow before exams?
A: There are certain kinds of food that increase energy levels and enhance memory retention. It is very beneficial to include protein-rich food, Omega-3 fatty acids, green leafy vegetables, nuts, and seeds. Below are examples to give a picture of why these food items are necessary to have in your diet-
Rich in vitamin E, omega-3 fatty acids, and antioxidants, nuts like almonds and walnuts, along with seeds such as flaxseeds and chia seeds, are excellent for boosting memory and focus. A small handful daily can keep you energized and focused during long study hours.
Dubbed as one of the best brain foods, blueberries are packed with antioxidants that protect the brain and improve memory. Snack on them or add them to your breakfast for a tasty boost.
Vegetables like spinach, kale, and broccoli are high in brain-healthy nutrients such as vitamin K, lutein, and folate. These greens help slow cognitive decline and enhance learning capacity.
Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain health. They improve cognitive performance and reduce mental fatigue. If fish isn’t your thing, consider supplements like fish oil.
Oats, brown rice, and whole-grain bread provide a steady supply of glucose, ensuring your brain stays sharp throughout the day. These complex carbohydrates prevent energy crashes during study marathons.
Eggs are a fantastic source of choline, which supports brain health and boosts memory. Start your day with an egg-based breakfast to jumpstart your cognitive functions.
Oranges are loaded with vitamin C, a nutrient linked to preventing mental decline. A glass of freshly squeezed orange juice can also reduce stress and provide a refreshing study break.
Green tea contains caffeine and L-theanine, a compound that enhances alertness and focus. A warm cup during your break can give your brain a much-needed lift.
The probiotics in yogurt are not just good for digestion but also improve brain health. Pair it with fruits or honey for a delicious and nutritious snack.
Q: Dietary tips to follow:
- Dark Chocolate: A Sweet Brain Treat- A few squares of dark chocolate with a high cocoa content can improve focus and mood. Its natural stimulants, like caffeine and flavonoids, enhance brain function and keep you alert.
- Hydration Matters! Don’t forget to stay hydrated. Even mild dehydration can impair memory and cognitive performance. Keep a water bottle handy and sip regularly.
- Eat easily digestible food frequently and in small portions. Avoid sugar, high processed food, junk food and packaged food.
While including these foods in your diet, remember that moderation and balance are essential. Avoid heavy, greasy meals that can make you feel sluggish, and aim for consistent mealtimes.
A healthy diet, combined with adequate sleep and regular breaks, will keep your mind sharp and exam-ready. Best of luck!
Last updated on 09 Dec 2024
