Eat well to score well


By Sveta Bhassin

It’s that time of the year when anxiety is at its peak among students and parents. During exam time, the students’ brain is overworked and stressed. When we think too much or stress ourselves, there are certain hormones and chemicals released in the body that reduce the supply of glucose to our brain.
This makes us sleepy and also reduces our appetite or increases our cravings for junk food like chocolates or anything that gives pleasure to our tongue. This triggers a vicious cycle of improper nutrition during exams, general weakness and is also responsible for depression and lack of self-confidence.
If the students eat right, not only during the exams but throughout the year, we are rest assured that their fitness levels are optimum to deal with all the anxieties. Here are some tips to achieve your desired performance in your exams.
« Have egg yolks, peanuts, wheat germ, liver, meat, fish, milk, cheese and vegetables (especially broccoli, cabbage and cauliflower) for good memory.
« Milk products, fish, beans, nuts and soy products help in learning and concentration.
« Three-four ounces of protein a day will help you feel energized, more alert and assertive.
« Have starchy vegetables, potatoes, cereals, breads, chapattis and rice, as they are anti-depressant.
« A lunch rich in protein keeps your brain alert throughout the day.
« Carbohydrates like fruits and fruit juices in the evening keep moods high and concentration good and also help in good sleep.
« Sixty percent of the brain is fat. Good fats like omega 3 and 6 fatty acids help keep the brain energized. Flaxseed and cod and shark liver oils, olive oil, walnuts and almonds are rich in omega fatty acids.
« Blue berries are a good source of antioxidants, which are best for brain function.
« Eggs for breakfast are brain tonic to keep the concentration and brain power high.
« Small, frequent meals of dry fruits, fruits, juices, milk, nuts, sandwiches, poha, upma, idli, etc, at an interval of every three hours, keep the blood glucose high and make the brain more efficient under excessive activity.
« Besides this, an hour’s walk and some breathing exercises like pranayam keep you relaxed. Some simple stretches at home will also prevent you from getting cramps, aches and pains.

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