Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Sunday, May 20, 2018 04:11:35 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

Sports »

Toronto FC forward Jordan Hamilton (22) and Orlando City defender Mohamed El-Munir (13) chase the bouncing ball during the first half of an MLS soccer match in Toronto on Friday.


Sports »

Jordan Spieth watches his tee shot on the first hole during the second round of the AT&T Byron Nelson golf tournament at Trinity Forest Golf Club in Dallas on Friday.


Entertainment »

Raazi`s first week collections become the 5th highest of 2018


Raazi has been sailing smoothly on its journey towards the prestigious Rs 100 crore club and it will be no shocker if the film grosses over it. The cast and crew of the film recently held an event to celebrate the success of the film with the media as well ...

Entertainment »

Kareena says she'll never be on social media


Shashanka Gosh's Veere Di Wedding is all set to bring the gorgeous Kareena Kapoor Khan back to the big screen after a gap of two years. The actress took a break after giving birth to Bollywood's most popular toddler Taimur Ali Khan. Kareena will be seen alongside Sonam Kapoor, Swara ...

City »

BNP Standing Committee Member Dr Khondkar Mosharraf Hossain speaking at a discussion on 'Acceptable Election and Role of the Present Election Commission' organised by 'Nagorik Adhikar Andolon Forum' at the Jatiya Press Club on Saturday.


Editorial »

Myanmar will take back their people: We are unconcerned about the terrorists


AS the monsoon threatens the Rohingya refugees with the outbreak of vector-borne epidemics and diarrhoeal diseases, the repatriation process seems to be getting more and more complex. However, Bangladeshi officials at a meeting in Dhaka on Thursday urged Myanmar to hand over a 'specific list' of members of Arakan Rohingya ...

International »

White House pushes ahead with Mideast peace plan


AP, Washington  :The Trump administration is aiming to roll out its much-hyped but long-delayed Middle East peace plan next month amid signs it may further alienate the Palestinians by slashing millions of dollars in funding for humanitarian and development projects in the West Bank and Gaza.Five U.S. officials and a ...

Editorial »

Don`t ignore the UNHRC`s report : Be respectful to human rights and be with the people


THE UN Human Rights Council (HRC) has adopted a draft report on the human rights review of Bangladesh, with recommendations on taking steps to deter forced disappearances, extra judicial killings, and to ensure freedom of expression in media, politics and religion. During the 30th Session of the Universal Periodic Review ...

Football »

Richet Gomez of Bolivia's The Strongest (left) fights for the ball with Guzman Pereira of Uruguay's Penarol during a Copa Libertadores soccer game in Montevideo, Uruguay on Thursday.


.

City »

Muslim devotees offering munajat seeking divine blessings at the first Jum'a in Ramzan. The snap was taken from the city's Baitul Mukarram National Mosque.


.

Entertainment »

Sonia round the month of Ramzan


Sheikh Arif Bulbon :On the occasion of holy Ramzan, different TV channels are being aired various programmes to focus on the month. From day one of Ramzan popular TV actress, model and host Sonia Hossain has been hosting a daily show titled Lux Style File on Banglavision at 6:45pm. A ...

International »

Kachin civilians flee Myanmar`s `forgotten war`


AFP, Danai :Seng Moon grabbed her day-old baby and fled into the thick jungle, joining thousands of villagers escaping fighting between ethnic Kachin rebels and Myanmar's army, now reinforced by a unit notorious for its brutal "clearance" operations.The insurgency in Myanmar's remote northeast has festered for six decades, but unlike ...

Back Page »

Welcome Holy Ramzan


Abdul Muqit Chowdhury :The Holy month of Ramzan, the ninth month of lunar Arabic calendar, has arrived in our midst. The sighting of the crescent moon has brought with it the fragrance of the golden period of Rahmat (blessings), Maghfirat (forgiveness) and Nazat (salvation). A solemn occasion of complete surrender ...

Editorial »

Bangladesh supports Palestinian's legislative demand


NEWS media reported that Bangladesh is going to attend an extraordinary summit of the Organisation of the Islamic Conference (OIC) in Istanbul on Friday, which will discuss a response to the recent opening of the new US embassy in Jerusalem. The OIC has termed the US move a "clear violation" ...

Cricket »

Disgraced Warner to play Sydney club cricket


Disgraced former Australian vice-captain David Warner will start his road to redemption by playing club cricket with Sydney's Randwick Petersham, officials said. The opener is serving a year-long ban from state and international cricket for his part in a plan to use sandpaper to tamper with the ball during the ...

 
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