How to eat right, stay fit and be calm during exam season

Diet gtgt Eat RightExams mean three aspects from a nutrition perspective a diet that keeps your brain cells alert lots of fluids to transmit nutrients to the brain and adequate sleep to absorb nutrition and overcome fatigue If all three are fulfilled the student will be more attentive will be able to absorb lessons faster and wonrsquot need to cram upIdeal diet Keep It Light Concentrate on light nutritive foods and snacks donrsquot give the child heavy meals that will make himher lethargic Eggs Upma or oats khichdi are good breakfast choices Lunch and dinner should be light containing a dal sabji roti and raw salad and there should be two snacks or minimeals mdash one containing a handful of nuts which are essential brain food and one containing fruits So an assorted fruit chaat is a good option Munch It Right Fruits contain antioxidants that help the brain stay alert If yoursquore nonveg chicken for lunch is a good option A lot of kids study late in this case a light early dinner by 8 pm is necessary and then every two hours the child can munch on some nuts or a slice of cheese along with green tea with honey or regular teaComplete nono Heavy foods that make the child go to sleep like biryani parathas milk products like kheer other sweets etc Coffee is not a good option for teenagers It causes hyperactivity acidity and acne which distracts children from their studiesRachna Chhachhi Nutritional TherapistFood to enhance memory Good fats and foods rich in Vitamin B enhance memory Good fats include nuts seeds raw extra virgin olive oil flaxseed oil fatty fish like salmon tuna mackerel and sardines Foods rich in Vitamin B are high fibre foods like whole wheat vegetables like broccoli brussel sprouts nuts especially peanuts and egg yolksInformation courtesy Rachna Chhachhi Nutritional TherapistBody gtgt Stay FitDuring exams students should opt for a light intensity exercise routine which involves cardio and stretches Long drawn high intensity workouts are avoidable as it requires rest and recuperation Sports like badminton can be played for a short duration which will provide a refreshing break from studies as well as increase blood circulation boost energy levels and in turn productivity However exercise caution while playing sports so that you donrsquot injure yourself Limit the duration to about 30 minutes to avoid tiring yourself outFollow this easy routine Head outdoors preferably to a park Carry water and a yoga mat Start with taking a few deep breaths and then walk for five minutes Jog lightly for 15 to 20 minutes followed by shoulder wrist and hip rotations forwardbackward bending and sidestretches If the park is far away and you are walking or jogging just outside your house do the stretches as soon as yoursquore back home Cat Stretch three times Cobra Stretch four times with breathing mdash inhale when you come up and exhale when going down and Rabbit stretch hold for 10 seconds After these lie down on your stomach with head to one side or on your back and leave all the muscles loose in Shavasana For about a minute let the body relax This will also act as a power nap to recharge youAbhishek Sharma Fitness expertExercise in between studies When sitting for long durations every hour or so walk around for some blood circulation If your lower back feels strained do a standing back bend with hands on your hips To relieve the neck and upper back while sitting take your hands behind you pull the shoulders and neck back and hold the stretch for a few seconds Repeat three times Raising the shoulders up to bring them close to your ears and then bringing them down to a relaxed position a few times also relieves strain from the neck and upper back Another effective stretch is the Tadasana Interlock your fingers and stretch them above the head towards the ceiling Hold the stretch for a few seconds before releasing it Repeat it three to four timesInformation courtesy Abhishek Sharma fitness expert and author of Fitness on the GoMind gtgt Ease Your MindThere is something called the optimum level of stress that keeps the students on their toes Then there is 0 stress which makes the student complacent and laidback On the other hand is extreme stress in which the task creates so much anxiety that the student is unable to constructively use hisher time to take action Heshe spends all the time worrying imagining the worst and blaming themselves and othersFollow the 9point guide and yoursquore fine1 Students can incorporate mindfulness exercises in their lives where they need to focus on their breathing and bring themselves into the present moment The tendency of the mind is to look into the past or the future At such times the person tends to look at past problems or future worries and gets into a negative mode2 Take each day at a time and set simple achievable targets 3 Do not compare yourself with others4 Every day visualise yourself getting up on the exam day looking at the paper knowing the answers writing your paper and completing iton time5 Be in touch with someone who can share your apprehensions and worries6 Take regular breaks between your study periods7 One of the most common fears that students have during exams is that they will forget whatever they have learnt So itrsquos very useful to write answers and solve question papers regularly just like they would for their exams8 Keep cell phones andlaptops away 9 Sleeping well and eating properly are very important Studying through the night and day without proper sleep leads to irritability dullness and slowing downNeha Patel Clinical PsychologistAvoid the parent trap Itrsquos important that parents keep their frustration and anxiety to themselves In many cases parents are more worked up than the child and they transfer their anxiety on to the child by passing discouraging statements On the other hand parents who are too easy make the kid feel that they donrsquot care A balance is very important Help the child find solutions Being supportive even if just by presence matters Allow the child to express hisher worries and make the child confident that heshe will be loved whatever the outcomeInformation courtesy Neha Patel Clinical Psychologist