Are you or your child experiencing examination blues and trying hard to cope up with stress before and during the exams?
One of the best things parents can do if their child is experiencing exam stress is to try to be as supportive and tolerant as possible and give them diet which really helps them. When it comes to feeding our children during exams, MORE isn't better…If one orange is good, that doesn't mean your kid should eat 10. Mega-dosing with foods won’t help. Once your kid's body has what it needs, the rest gets wasted. It's like pumping gas into a tank that's already full. Include the following foods to keep them sharp, give up lethargy and gain concentration…! Let’s help kids excel in 'Exams' and 'Health' as well.
- Breakfast- Never skip meals, particularly breakfast! Despite the brain being one of the smallest organs in the body, it uses up to 20% of the energy we need every day. Keeping a steady supply of glucose (energy) throughout the day will ensure that children do not lose concentration during both study and exam times. When we wake up, our body hasn't had any food for several hours. Breakfast gives us the energy we need to face the day, as well as some essential vitamins and minerals.
- Yogurt- Yogurt contains helpful germs called probiotics. You may already know that these organisms live in your gut and can improve the way your body uses food. But they are also important in helping your body fight sickness. One study found that kids who had a yogurt drink had a 19% lower risk of colds, ear infections, and strep throat.
- Walnuts- Walnuts have healthy omega-3 fatty acids, which are good for you in lots of ways. Experts believe that omega-3s help your body fight illness. One small study found omega-3s cut the number of respiratory infections in kids. Walnuts are easy to sprinkle into a snack mix or on cereal.
- Fruits and veggies- To help your immune system, have the ones that are high in vitamin C, like citrus fruits, guavas and berries.
- Whole foods- Sure, orange juice has vitamin C, but your kid is better off with an orange instead. It has vitamin C and a lot more. You get a lot more nutrients from the whole food than you would from a juice or supplement.
- Water- Dehydration can make the child feel lethargic, irritable and tired. Worst of all, it affects the concentration which may make it more difficult to study and perform to the best. Keep a glass of fluid (fruit juice, herbal teas, water) within easy reach while studying and take a bottle of water into the exam. Try to reduce intake of drinks that contain caffeine, such as tea, coffee and some colas as they can act as mild diuretics. This causes the body to lose fluid and increase the need to use the toilet, which is not ideal during an exam! Although some studies suggest that small amounts of coffee can make us alert, other studies suggest that taking excess caffeine can upset our blood sugars which can affect your concentration levels.
- All work and no play made Jack a dull boy. It also makes Jack a tired and stressed boy. Adequate sleep is essential to ensure that children can recall the information you have worked so hard to learn as well as to absorb the new information you read. Facilitate them with time to relax before bedtime. Avoid caffeine containing drinks late at night. To help relieve stress, clear mind and lift up mood, break up study with short bursts of exercise. The child can go for a jog, a swim, a cycle, or even just walk to local shop to fetch you some groceries- even though you don’t need them much!.
To all my dear moms - Get started and feed your children healthy and nutritious food, not just MORE food!