Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Wednesday, October 18, 2017 08:58:27 PM
Follow Us On: Facebook Twitter Twitter Twitter Twitter

Win over exam stress with a healthy diet

photo by

By
16th-Mar-2017       
Comments
Share your thought
Post a comment »
Read all () »

Life Desk  :
Exam stress strikes in not only among students but also their parents. It can be an ally to deal with life's examinations including the educational exams. The body has natural ways to respond to a stressful situation through the adrenalin and cortisol hormones.
The stimulated endocrine system releases these hormones to prepare the mind and body to deal with challenges. However due to sustained stress the cortisol damages the neurons and the dendrites which are the building blocks of memory.
Advertisement
What Causes Exam Stress?
Exam stress especially during school days can wreak havoc, if not dealt with properly. Various contours of examination stress are:
Brain cells cramming lots of information in a very short time.
Less than 7 to 8 hours sleep
Tiredness throughout the day
Parent's expectation
Peer group pressure
Inadequate guidance
Inability to remember or to understand
Ailments - headache, digestive disorder, changed menstruation cycle, blackouts, among others
Suicidal tendencies
These factors metamorphosize stress into anxiety. Exams are milestones of life and while no one can control all factors, one's diet can help to reduce exam stress and to cross this phase. The best foods to eat before you appear for a test or exam are as follows:
Foods That Balance Stress Levels
Foods rich in omega-3 fatty acids help to balance spiked cortisol levels. ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega-3 fatty acids. The food source of EPA and DHA are fish like tuna, salmon, sardine, mackrel, fish oils, eggs and poultry. ALA is found in seeds and nuts like flaxseeds, walnuts. Vegetables like brussels sprouts, cauliflower, kale and broccoli also contain omega-3 fatty acid.
Seafood, beef liver, eggs, beans and seeds (flax, watermelon, pumpkin) are rich in zinc. They help to reduce the stress response and the cortisol levels.  
While dark leafy greens, beans, nuts, seeds, whole grains, avocados, yogurt, bananas are good source of magnesium, dark chocolate is the one that the youngsters would pitch on. A cup of hot chocolate in the morning or in between studies acts as a stimulant.
Citrus fruits help to beat stress and keep you fresh. A bowl of fruit salad when kept on the study desk, would be a better snack compared to biscuits.
Probiotics support good gut bacteria that boost moods and nervous system. A glass of butter milk  or curd should be essentially incorporated in the student's diet. Yogurt provides calcium and proteins.
Phosphatidylserine (PS) is a phospholipid complex that naturally occurs in the cells of the human body. PS can blunt cortisol. Foods containing PS include whole grains, legumes, chicken and egg yolks.
Foods That Balance Stress Levels
Foods That Increase Energy Production
ATP (adenosine triphosphate) helps to transport molecules in the body. Mitochondria play an important role in converting energy from food. Studies have shown that gooseberry enhances mitochondria to spare respiratory capacity.
Common dietary sources of coenzyme Q10 (CoQ10), acetyl-L-carnitine (ALCAR), lutein, zeaxanthin (dark leafy greens, eggs, fish, beef) and antioxidants (berries, olive oil) support the mitochondrial function and energy metabolism. These compounds increase energy efficiency in the cells and improve mitochondrial energetic.
Do not forget the B-complexes. Most of them can be incorporated across these food categories - whole grains, legumes, seafood, eggs, greens, fruits and meat.
Foods for Stronger Dendrites
Studies have proved that unless the dendrites were activated during an experience, the neurons fail to register them as a memory. Berries, nuts, fish, olive oil, legumes, coconut oil, cabbage, cauliflower are some commonly used foods that improve memory. Healthy fats such as nuts, seeds, boost memory as they form protective myelin sheath and brain cells' membranes.
Brain Foods to Boost Memory
Exam Diet Plan
Skipping food, especially breakfast is quite common during exams and parents are at a loss and confused when it comes to planning a meal before the exams. Here are a few ideas to help you plan a healthy menu.
Breakfast should have combination of carbohydrates, protein and some healthy fats. These will provide satiety, requisite nutrients and slow and consistent release of energy.
Cup of hot chocolate milk or milk with powdered seeds (watermelon, pumpkin)
Whole wheat bread/rice with omelette/nut butter/veggies/fish
Some ice-cream - research shows that ice-cream for breakfast makes one smart.
Fermented food like idli, upma, dhokla, kefir, Kombucha and cheese make healthy breakfast choices.
Lunch and dinner should be light and can incorporate whole grains with fish/lean meat/ legumes and vegetables, whole grains, peas, beans and vegetables are fiber-rich foods and contain complex carbohydrates which do not make you sleepy before exams.
Snacks can include:
Bowl of vegetable salads that include berries, tomato, brussels sprouts, cabbage, lettuce, carrot and beets. Sweet potato, tuna, lentils, okra can be added to salads.
Amla and/or dried fruit nuggets or bar made with jaggery and coconut oil
Whole wheat biscuits, crackers
Yogurt-based dessert
Fruit bowl or smoothie
Exam Diet Plan
Remember to have your meal before and after you start preparing for your exam. This will help you to concentrate more and retain what you have learned.
-Internet

Tariff
Add Rate

News Archive

Inside The New Nation

Editorial »

Slow down in poverty reduction needs special attention


POVERTY reduction rate in the country is slowing down as calculated from data that to be revealed by Bangladesh Bureau of Statistics (BBS) in few days as per report in a national daily. The yearly average poverty reduction rate was estimated at 1.7 percent from 2005 and 2010 and it ...

International »

US official not ruling out eventual direct talks with N Korea


Reuters, Tokyo :The United States is not ruling out the eventual possibility of direct talks with North Korea, Deputy Secretary of State John J. Sullivan said on Tuesday, hours after Pyongyang warned nuclear war might break out at any moment.Talks between the adversaries have long been urged by China in ...

International »

US 'not taking sides' between Iraqi forces, Kurds: Trump


Washington is "not taking sides" following clashes between Iraqi forces and the country's Kurds, US President Donald Trump said Monday, as tensions escalate following the autonomous Kurdish region's independence referendum.Speaking after Iraqi troops and tanks swept across the northern province capturing oil and military targets from the Kurds and seizing ...

Entertainment »

Deepika the new age Dream Girl: Hema Malini


Deepika Padukone recently made time to launch the biography that was being launched on Hema Malini at a suburban hotel. Hema Malini’s birthday was a big affair for the yesteryear actress as well as her fans, as it saw the unveiling of her biography. The Dream Girl of the golden ...

Entertainment »

Gauri Khan plays a hostto Aamir Khan at Gauri Khan Designs


Aamir Khan recently visited close friend Shah Rukh Khan’s wife Gauri Khan’s store in the suburbs of Mumbai. The actor took out time from the promotions of his upcoming film Secret Superstar to visit the newly opened artistic store which provides imaginative and creative designs and decor. Gauri Khan has ...

City »

Newly appointed European Union Envoy to Dhaka Mrs. Rensje Teerink presents credentials to President Abdul Hamid at Bangabhaban on Tuesday.


Editorial »

Rohingya crisis posing big threat to national economy


BANGLADESH economy is facing real challenge as the Rohingya crisis is deepening with the exodus of the homeless in thousands daily to demand more allocation of budgetary resources to give them shelter. It is causing destruction to local infrastructure, bringing enormous pressure on education and health care services and pushing ...

Sports »

Players of Toronto FC celebrate with the Supporters` Shield following their win over the Montreal Impact in MLS soccer game action in Toronto on Sunday.


Entertainment »

Vaani Kapoor scorching the screen with her hot moves


It was not long time back when Vaani Kapoor sizzled the screen with her sexy moves in Nashe Si Chad Gayi from Befikre. The song was a massive hit and it created lots of buzz because of the sizzling chemistry between Vaani and Ranveer Singh. Now Vaani is back with ...

City »

Neuro Spinal Society of Bangladesh brought out a mass awareness rally in the city on Monday marking World Spine Day.


International »

Iraqi forces seize territory from Kurds in independence dispute


AFP :Iraqi forces seized a key military base, an airport and an oil field from Kurdish fighters Monday in disputed Kirkuk province in a major operation sparked by a controversial independence referendum.The offensive, which follows weeks of soaring tensions between two US allies in the battle against the Islamic State ...

Editorial »

Ctg Port needs urgent expansion


THE number of containers handled at Chittagong Port is growing by 15-22 percent every year, but the Port is running its operations with the same quantity of jetties and yards it had 10 years back. Even worse, the New Mooring Container Terminals (NCTs) built in 2007 cannot run in full ...

Entertainment »

Aishwarya Rai was `100pc protected` from Harvey Weinstein, says Hollywood executive


A Hollywood executive who represented Bollywood star Aishwarya Rai Bachchan internationally in the 2000s has alleged that Harvey Weinstein, the movie mogul battling scores of sexual assault allegations, had once asked her after a meeting, “What do I have to do to get her alone?”“Kiss my black a**,” is what ...

City »

BFUJ President Manjurul Ahsan Bulbul, among others, at a roundtable on 'Role of Mass Media in Protecting Communal Harmony: Perspective Rohingya Crises ' organised by Buddhist Journal and Online Media Forum at the Jatiya Press Club on Sunday.


.

International »

California `horror` fires burn on, 40 dead in one week


Reuters, Santa Rosa  :Authorities hope weaker winds will help more than 10,000 firefighters battle the deadliest blazes in California history, which have killed at least 40 people and destroyed thousands of structures in one of the state's worst natural disasters in years.Fast-moving fires spread by shifting winds forced thousands more ...

 
Items that you save may be read at any time on your computer, iPad, iPhone or Android devices.
 
Are you new to our website? Do you have already an account at our website?
Create An Account Log in here
Email this news to a friend or like someone
Email:
Write a comment to this news