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Photo: T. Singaravelou

Coping with stress: A balanced diet.

A balanced diet is essential to maintain overall good health, and also helps cope with stress. Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet. Five to six small feeds should be encouraged among students as it helps to keep blood sugar and energy levels steady. Ideally, whole cereals, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and micronutrient fortified beverages should be included in a day’s diet.

According to Dr. Anand Balan, Associate Professor of Psychiatry, Sree Balaji Medical College, Chennai: “Students are stressed as the exams approach. So it is important that they pay attention to what they eat. Eating the wrong kind of food can make them sluggish or lead to infections all of which have a direct impact on their performance.” He adds that students should eat healthy, nutritious food and not over or under eat as all these things directly affect the brain’s functioning.

“A balanced diet is the key to keep your brain alert all the time. While eating, keep in mind, that a combination of all nutrients is what is important, carbohydrates are something we often avoid, but if you go in for complex carbohydrates like whole cereals, wheat and ragi in place of refined carbohydrates like maida it will help in keeping your brain alert. For vitamins and minerals eat lots of vegetables and fruits with moderate fibre content and tuck into eggs and milk, milk products for that essential dose of protein”, advises Dr. T. Gayatri, Consultant Dietician, Kumaran Hospital, Chennai.

One factor that dieticians stress upon is the importance of breakfast. “Skipping breakfast has a direct effect on a child’s scholastic performance. If you miss this meal then there is a lack of energy and this in turn affects concentration, ability to recall,” says Dr. Gayatri.

So while it’s “no” for high energy foods like coffee, tea aerated drinks and chocolate because they provide instant energy which soon wears out, nuts like almonds and walnuts, boiled legumes (channa) get the thumbs up.

A common problem is dehydration. When there is so much of activity in the brain the body is prone to dehydration, so the best option is to keep a water bottle next to the study table.

In addition, water helps to digest all the food and leads to a high metabolic rate, which is beneficial for students.

Combine this with a good night’s sleep and the right attitude and there should not be anything stopping you from facing the exams with ease. The right approach and right coping strategies may stimulate students to overcome anxiety and maximize performance in the examination.

Enrich your diet with whole cereals, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and fortified beverages like Horlicks. Stay away from caffeine and alcohol.

Avoid high sugar foods.

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