10 Brain Foods to Help Your Child Deal with Exam Stress
Created by Puja Sharma Vasisht Updated on Mar 13, 2020
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 sharpen the memory of your child, and help him fight the exam stress.
List of Brain Foods for Studying Child to Fight with Exam Stress
- Early Morning Nourishing Beverage - Our brain needs a 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 a regular supply of energy (in glucose form) to the brain.
- 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 much needed fiber, which helps to release glucose slowly into the bloodstream, keeping the child mentally alert throughout the day.
- Fish in Child's Diet - Studies show that a higher level of fish consumption provides omega -3 that helps in higher IQ, better cognitive development hence better handling of stress generally associated with exam studies.
- 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.
- Watch out for Anaemia- Low levels of hemoglobin 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 anemic, consult your doctor for supplements and increase the green leafy, organ meats, whole legumes etc in the diet.
- Sufficient Water - Water is essential as even the mildest dehydration can make your child irritable, lethargic and thus affecting the retaining and memorizing 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.
- 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.
- 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.
- Regular exercise also helps in reducing the stress, calming the mind, thus resulting in a better functioning brain, as fresh air is always good for the body.
- 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!
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