With the board exams around the corner, students are in the final leg of their preparation. Apart from having a good preparation strategy, it is also important to be in good health before the exam. Without being fit and healthy, no student can pass any exam with flying colours. Hence, it is very important not only for the students but also for the parents to take care of their children's health and fitness during this time.
To help students during the final days of their preparation, The Telegraph Online Edugraph spoke with Clinical Nutritionist and Wellness consultant Dr Ananya Bhowmik who shared her expert opinion for students to remain healthy, conscious and mindful during the last few days before going for the board examinations.
"Students should have a balanced diet during this period. Foods like whole grains, legumes and fruits provide sustained energy levels. Among proteins they should incorporate lean meats, fish, eggs, nuts and dairy products as these can brain function and memory," she said.
"Also, some healthy fats in the diet can work wonders for the children. These include avocados, nuts seeds and fish. Omega-3 fatty acids (found in fish) are particularly beneficial for the brain," she added.
Staying hydrated during this period is also very important for cognitive function, says Dr Bhowmik.
"Water should be the primary beverage; herbal teas or diluted fruit juices can also be good options. Also, having plenty of fruits and vegetables will provide essential vitamins and antioxidants. Foods rich in Vitamin B like eggs, dairy and leafy greens can help with energy metabolism and mental clarity," she added.
She also highlighted the important of sleep during the last few months and advised students to have at least 7-9 hours of quality sleep per night.
"A good sleep is critical for memory consolidation and cognitive function. Students must create a calming evening routine to signal the body that it's time to wind down," she advised.
Keeping oneself physically active not only helps in boosting the mind and re-energises you, but also helps in reducing stress. Dr Bhowmik stressed on the importance of regular exercise and yoga session to reduced stress and enhance mood.
"Engage in regular exercise, even if it's a short walk or yoga session. This apart, techniques such as mindfullness meditation, deep breathing exrcises or short breaks during study sessions can help manage anxiety," she said.
She also advised students to limit the intake of processed and sugary snacks, sodas and processed junk food during this time.
"Eating sugary and junk foods can cause spike and crash in blood sugar levels, leading to decreased concentration," she warned.
While the CBSE Board exams for both Classes 10 and 12 are set to begin on February 15, the ICSE and ISC exams will also begin on February 18 and February 13, respectively. The West Bengal Class 10 Madhyamik Exam will commence on February 10 while the Class 12 Higher Secondary Examination will commence on March 3.