Indore: Examinations are stressful period for the students. This stress often leads to poor choices and in turn further increased stress. During examination, students can also keep stress at bay with a balanced diet that keeps them calm and healthy.
“Food is the basic necessity which plays an important role in managing stress also,” dietician Dr Preeti Shukla, national executive committee member of Indian dietetic association said. She explained that students can reduce stress by increasing serotonin, also known as happy chemical in mind.
“Serotonin levels can be enhanced by some good complex carbohydrates like a regular milk and daliya or milk with oats,” Preeti said. She explained that a healthy and balanced diet can help counter the impact of stress by enhancing the immune system and improving the retention power. Following are some of the tips that can help students in beating stress with nutrition:
Remember the basics
To avoid catching infections, students should stay away from unhygienic food, fast food and instead have simple home-cooked food. Remember, if you are ill during your examination no matter what you have learnt you won’t be able to score much.
Limit consumption and if possible avoid caffeine as it might make you anxious and disturb sleeping pattern. Check your plate! It should contain four equal components: proteins, complex carbohydrates (like chapatti, oats, dalia and upma), fruits, vegetables, salads and curd. Complex carbohydrates trigger the brain to make more serotonin, which is also known as the feel good factor these complex carbohydrates gives sustained release of energy and does not spike the insulin level.
Guide to powerful nutrition
Protein power: It is usually seen among the students that they become tired because they are not consuming enough proteins. Daily protein requirement is 55 to 60 grams per day. Students indulge more in junk food like pizza, pasta and samosa. These are all carbohydrate rich foods which do not supply enough proteins.
Students should have 2 to 3 bowls of lentils. Suggested carbohydrate intake: from the complex sources should be 5-6 servings per day. Simple sugars should be avoided but sugars which are coming from fruits are helpful. Vitamin C: plays a very important role as it boosts the immune system and is necessary for removing the stress.
It is found in fruits green leafy vegetables, lemon, amla, papaya, etc. Having a half cup of lemon water post meals can do wonders in boosting your Vitamin C level. Dry fruits are rich sources of magnesium and other micronutrients which enable smooth functioning of all the enzymatic reactions taking inside the body.
These are also rich sources of Omega 3 fatty acids which also helps in mood elevation and reduces the free radicals developed due to stress. Hydration is very important, as all the nutrients in the body are transported to other cells through this medium. Dehydration can cause lack of concentration and restlessness. Students should have at least 2 to 3 litres of water per day.