Sneha Kamat, Dietician, SRV Hospitals – Goregaon
Exam time is here. Students study for longer than normal throughout the examination season. A balanced diet is vital for improved attention. The food you consume influences the way your body works in more ways than one. It is also critical to keep healthy throughout the test season in order to perform effectively. A balanced and nutritious diet can help you maintain good health.
Several studies have found that food consumption has a direct influence on the mental ability of young kids. For example, iron deficiency can impair dopamine transmission, reducing pupils’ intellect in their early stages. There are several minerals and vitamins that have been shown to improve kids’ cognitive capacity and mental focus, including vitamin E, thiamine, vitamin B, zinc, and iodine.
Adding amino acids and carbs to these micronutrients can also assist kids to improve their awareness, reasoning, and comprehension abilities. According to research, dietary intake might boost students’ cognitive and intellectual performance when studying for examinations.
Students must include at least half a plate of vegetables, a quarter plate of carbs, and a reasonable quantity of protein in their meals. Students must eat well in order to be attentive and interested. Here are a few examples:
- Carbohydrates: Whole grains including whole-grain bread, brown rice, quinoa, and wheat are high in glucose. Sweet potatoes, pumpkin, and gourd are examples of starchy vegetables that students can incorporate into their daily carb consumption.
- Vegetables: Each vegetable has its own set of advantages. As a result, pupils’ diets must contain all types of vegetables (with a preference for non-starchy vegetables and an avoidance of potatoes).
- Proteins: Because of their ‘long-chain Omega-3s,’ seafood and oil-rich fish are helpful to brain health and focus. According to specialists, “Omega-3 fats account for around 8% of the brain,” thus kids should consume Omega-3-rich meals at least twice a week. Lean foods (low-fat meats) such as fish, chicken, tuna, turkey, and lean red meat must be included in students’ meals.
Curd helps to keep your intestines healthy.
- To avoid stomach disorders, it is critical to maintaining gut healthy while tests are approaching. Curd is a probiotic that promotes good bacteria in the stomach while also stimulating the flow of serotonin, a pleasant hormone that results in regulated stress. The dietician advises students not to skip the ‘Dahi-Shakkar’ before examinations.
Students who spend all of their time studying may get bored. It also drains and worries them. As a result, enough sleep and a well-balanced diet are essential to guarantee that pupils can retain the material they have been learning. It will help them learn and assimilate the new knowledge they have read. Before going to bed, students should take some time to unwind. Late at night, students should avoid caffeine-containing drinks. Students should go for a walk, swim, exercise, or simply walk to the shop.