Food and Nutrition

10 Brain Foods to Help Your Child Deal with Exam Stress

Puja Sharma Vasisht
7 to 11 years

Created by Puja Sharma Vasisht
Updated on Mar 04, 2017

10 Brain Foods to Help Your Child Deal with Exam Stress

With the date of school exams coming close, our anxiety and stress levels are also on the rise owing to the performance of our children. And nutrition becomes the primary concern during exams, because as parents we want to feed our child a healthy well-balanced diet that aids in his performances. There are certain foods, can say brain foods, which are a good source of energy to the body and particularly to the brain, boost memory and reduce the related stress.

As the exam time can be quite stressful for both the parent and child, it is important to have food that will aid our child in securing good results in his exams. This bog offers the information on the food that will shrapen the memory of your child, and help him fight the exam-related stress.

List of Brain Foods/Tips for Studying Child to Fight with Exam Stress

  1. Our brain needs the constant source of energy that is glucose to help retain focus and concentration. Instead of three heavy meals, give small and frequent meals every two hours. So starting with an early morning nourishing beverage, you can keep giving small meals to ensure regular supply of energy (in glucose form) to the brain.
  2. Whole Grains & Legumes - Give more of whole grains and legumes like unpolished rice, oats, muesli, broken wheat porridge, soybeans, whole pulses among other things. They provide the much needed fibre, which helps to release glucose slowly into the bloodstream, keeping the child mentally alert throughout the day.
  3. Fish in Child's Diet - Studies show that a higher level of fish consumption provide omega -3 that helps in higher IQ,  better cognitive development hence better  handling of stress generally associated with exam studies.
  4. Nuts enriched Diets - If vegetarian; include nuts as these provide the essential fatty acids critical for brain function and development. Give walnuts, almonds, flaxseeds to boost the omega -3, which in turn helps in better brain function.
  5. Watch out for Anaemia- Low levels of haemoglobin may decrease the IQ levels  and hence affect the ability of the child to concentrate and retain, which can add up to exam stress. According to Sachdev et al. (2005) treating older children with iron deficiency increased IQ significantly. If the child is anaemic, consult your doctor for supplements and increase the green leafy, organ meats, whole legumes etc in the diet.
  6. Sufficient Water - Water is essential as even a mildest dehydration can make your child irritable, lethargic and thus affecting the retaining and memorising functions of his brain. So do keep giving them water every few hours and especially half an hour after their meals. In fact you may keep a water bottle at their desk or wherever they are studying so that they can help themselves.
  7. Vitamin12 Level enriched Foods - according to a study (nlm- Journal List HHS Author Manuscripts PMC3137939) deficiency of vitamin B12 early in life may compromise psycho-educational functioning.  Though non vegetarians rarely get its deficiency, vegetarians may include cheese, milk, yogurt, eggs, and whey powder among other things in their daily diet to keep its deficiency at bay.
  8. Increased production of Serotonin or feel good hormone would help in relieving stress to an extent. Taking milk, doing some exercises, exposure to natural light are some of the measures that help in increasing the serotonin levels.
  9. A regular exercise also helps in reducing the stress, calming the mind, thus resulting in better functioning brain, as fresh air is always good for the body.
  10. A good night sleep is equally important in distressing the body and keeping the mind alert.

 

And with these tips you will be able to pass all the exams that life will throw at you. Happy studying, and all the best !

 

Source: ncbi.nlm.nih.gov

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| May 19, 2018

Thanks

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| May 19, 2018

Thanks

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| May 19, 2018

Thanks

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| Jan 01, 2018

thanks a lot

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| Dec 26, 2017

Very good information.... what are the symptoms of vitamin B12deficiency????

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| Apr 10, 2017

thanks very nice

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| Mar 15, 2017

it's really good info... thanks

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| Mar 04, 2017

Thanks a lot

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| Jun 14, 2016

My child always complain about nack pain can suggest some thimg

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| Feb 29, 2016

Thank you so much madam

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| Feb 22, 2016

@Ishita, hi, for any suitable supplement for your child, please take advice of your paediatrician.

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| Feb 22, 2016

Thank u so much for yr food suggestions ,it is really needed n helpful but can u suggest some supplements for children to meet their daily nourishment requirements.

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| Feb 19, 2016

Thank you Puja, for an insightful article on dealing with exam stress through food. Will definitely try these tips, as my son's exams are nearing. Thanks once again.

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