THE EXAM DIET

As the exam season approaches, providing your child with the right nutrition becomes paramount for optimal performance. A well-planned exam diet not only fuels the body but also supports cognitive function and helps manage stress. I as a nutritionist have been getting a lot of DMs on How to enhance concentration, reduce stress, and boost energy levels during exam periods?

Below mentioned are few Foods and Tips that one can implement in their Chil'd life for this exam periods, and in the end, I have also linked my a portal to my Exam diet plan which you can follow.

1. Foods for the Brain

Start by incorporating brain-boosting foods into your child's diet. Omega-3 fatty acids found in fish, flaxseeds, and walnuts are known to enhance cognitive function and memory. Additionally, guava, (rich in Vitamin C) blueberries and raisins, rich in antioxidants, can improve learning capacity and protect against stress-related damage to the brain. Dark chocolate, in moderation, can also be beneficial, as it contains caffeine and theobromine, which can help improve mood and concentration.

2. Calming Foods

Certain foods have a calming effect on the nervous system. Incorporate magnesium-rich foods like dark chocolate, nuts, and seeds to help regulate stress hormones. Complex carbohydrates found in whole grains, sweet potatoes, and legumes increase serotonin production, promoting a sense of calm. Foods that are rich in tryptophan, such as turkey, chicken, milk, pumpkin seeds and eggs, can also help boost serotonin levels, which can help promote feelings of calm and relaxation.

3. Hydration and Energy

Staying hydrated is crucial for cognitive function. Encourage your child to drink plenty of water throughout the day. Include energy-rich snacks like nuts and dried fruits, or a banana with almond butter to provide sustained energy without causing a sugar crash. Additionally, foods that help keep you calm, such as complex carbohydrates like millets and pulses, can help regulate blood sugar levels, keeping energy levels stable and preventing mood swings.

4. Breathing Techniques

Teach your child simple breathing techniques to manage stress and improve focus. Deep belly breathing or diaphragmatic breathing can activate the relaxation response, reducing anxiety. one can also practise box breathing, 5 second inhale, 5 second hold, 5 second exhale and 5 second hold. then repeat. Practice these techniques together to make them a routine. These simple techniques can help to calm the body and mind and reduce feelings of anxiety which are common during exams.

A well-thought-out exam diet is an essential component of a child's success during exam periods. By incorporating brain-boosting foods, calming nutrients, and energy-rich snacks, coupled with relaxation techniques like deep breathing, you can empower your child to face exams with confidence and resilience. Remember, a nourished body and mind are the keys to unlocking academic success. Studies have shown that a healthy diet can improve cognitive performance, memory, attention, and mood, making it all the more important to prioritize nutrition during exam season.

Below linked is an exam diet plan, which one can follow. https://rzp.io/l/BB3gRvUpfq

#brain #Exam #focus