News Waali latest news updates.
It’s exam time in Kashmir! Students are busy with exams these days as March session has been made active in J&K. The word ‘exam’ emphasizes not only children but parents and carers as well. Staying healthy is essential during exams and food plays an important role. Not only does food give us the fuel we need to feel energetic and focused, it also works as a comfort factor for many individuals.
The right kind of food
Many types of food can also cause gastritis, abdominal discomfort and bloating. Certain types of food can cause drowsiness and lethargy. Therefore, what is most important is the type of food and the amount of food that must be taken before exams. What is the right type of food that can be taken before exams and during the exam period?
For this, we need to understand what happens to the human body during exams. Exams are a stressful time for any student regardless of age, it doesn’t matter if you are a kid or appearing for your masters. Just like the exams that require proper planning, scheduling and organization, food also needs the same. A good diet helps students overcome stress. The type of food a student eats helps the student prepare effectively and manage period anxiety.
Regular and healthy meals
Exams are an inevitable part of every student’s academic journey and cannot be avoided. During these exam times eating regular and healthy meals and snacks will help your child stay nourished. Having breakfast is an essential part of the diet. Missing breakfast is harmful as long hours of fasting lead to a drop in blood sugar and this affects cognition and focus, which are essential during exams.
If because of the feeling of nervousness your child may become nauseous and avoid eating, make sure he still takes the time to eat something. It is important to have a healthy, heavy and full breakfast before the exams. Their brains will need the energy from food to work efficiently, and eating before an exam will ensure that your child’s mental focus is kept on the exam and not on their hunger.
A hungry child cannot concentrate on the studies and loses focus. Attention is hindered and exam performance declines. So it is necessary as parents to ensure that your children enjoy their meals and snacks. Help your child develop a healthy relationship with food and eating even as they cope with exam stress.
A healthy choice
There are certain types of food that increase alertness, improve memory retention, and can increase your child’s energy levels and general well-being. Healthy food choices on the day of the exam include protein-rich foods such as eggs, nuts, cottage cheese and yogurt.
A good breakfast combination could include whole grain cereal with low fat milk, porridge, muesli or eggs and toast with jam. For Indians, poha full of vegetables, or oats can be given with nuts, fruits like bananas, apples, pears, papaya, chikoo. Ragi/ sooji idli or dosa can also be given. Dried fruit and nuts are also dense sources of energy and should be given.
Yoghurt is not only high in protein but is also a good probiotic and helps maintain gut flora preventing gastritis, abdominal bloating and discomfort. It is best to avoid foods rich in carbohydrates and oily food as they will induce sleep and cause gastritis.
Nutritionists suggest intake of oranges, bananas, apples and grapes and green leafy vegetables for students to reduce their stress.
Parents should help children with the diet they follow during and before the exams for better performance.
Here are a few tips to remember
Stay hydrated. Dehydration leads to poor performance in exams and muscle fatigue.
Stick to frequent small meals that are easy to digest. Include foods rich in protein.
Avoid sugar and salt as they are addictive and lead to fluid retention and weight gain.
Avoid processed foods and packaged foods as they cause cravings like pizza, burger, vada pav, samosa.
Avoid aerated drinks and fruit juices. It is better to stick to fresh fruit rather than having fruit juice.
Have high fiber food which prevents indigestion and abdominal bloating. Bananas are a good source of energy and provide a complete meal. They can be taken just before exams to maintain blood sugar levels and prevent mental confusion and disorganization.
A healthy diet and dietary habits start early in life and the family and the school play a very important role in developing healthy eating habits. Healthy eating patterns that start early in life pave the way for good health. After all, there is no need to change healthy diet habits during the exam. However, if dietary habits are poor, some discipline needs to be brought into the eating habits. Remember… what you put in your mouth affects not only your health but your career too!