How do you feel before a test or a competitive exam? You are jittery, nervous, irritated and low. The last-minute prep stress bogs you down leaving you confused and exasperated. However, a good nutritional diet and a stay fit plan can lift your spirits and help you sail through the exam season. The healthier you eat, the better you will perform. What you consume in the pre-exam period can deeply influence your test scores.
We offer you simple and useful tips that will help to calm your nerves and give your best shot.
1. Focus on the right combination
You tend to binge-eat when you are nervous. This makes you miserable all the more. So eat at regular intervals through the day. Choose fresh fruits like watermelon, grapes, mosambis, chickoos, apples and oranges. During the day, if you get anxiety attacks, you can snack on khakra, kurmura, popcorn and satiate your hunger pangs. And if you bored of eating regular or traditional foods do not opt for quick bites. Pep up your mood with a roti roll made up of mixed vegetables or crispy appams with a little spice. A perfect combination to get you back to study with smile and energy!
2. Stay hydrated
Sip and be safe Drink enough water. In summer you need more. Keep a bottle with you and sip water throughout the day. It facilitates digestion, eliminates toxins and keeps you refreshed during exams. Water regulates the body temperature and stimulates the mind. Taking small sips will ensure that your energy levels don’t dip.
3. Shake up, Wake up
You have to stay active and alert to keep your system strong and energetic. Take 40 minutes off your daily schedule to exercise, do yoga and meditate. Jog and do a few warm-ups to shake off the lethargy. Lack of exercise will make you dull and tired. Yoga and exercise are great stressbusters that releases your stored emotions. Also regular practice of meditation for few minutes calms your mind and provides you the inner strength to combat the exam pressure.
4. No compromise on sleep
You need to rest well. Good sleep is necessary to recharge your system and keep your mind alive. Place your feet in warm water for 10 minutes or try a warm bath, before going to bed. It will cool you down, take away your worries and help you with sound sleep. Play with your mind Divert your attention from anxiety regularly even if is for 5 – 10 minutes. Simply take a deep breath in and think what you want to do like walking in the garden, deep breathing or listening to music, being with nature, gazing the sky etc. Imagining or visualising for few minutes is one of the best ways to distract the brain and calm the mind.
5. Snack on nuts
Nuts are excellent sources of protein, fiber, vitamins, minerals and healthy fats. They keep you fueled and spirited during your long and arduous study hours. Consume 6-8 nuts, (a mix of cashew and almonds) per day. Snacking on nuts improves in certain areas of brain function. At other times you can munch on chikkis, dates or dry fruits and make your study timeless boring.
6. Yes I can
Be in a Yes state of mind. Have confidence in yourself and faith in your abilities. Your positivity is also food for your soul and brain. Make your study hours exciting! Light foods with a bit of spice can give you a burst of energy and increase your mental focus, before your big test.
For breakfast, you can have moong or jowar chilla. The alternate option would be to have a banana smoothie, a bowl of daliya or simply a plateful of vegetable poha, upma, idli and dosa. • Food brings energy. So your meals can include a simple combination of rice, dal and green vegetables. For light refreshment, a peanut butter sandwich can give your brain a good workout.
Desserts are not always sinful. Are they? A bowl of flavored yogurt is rich in calcium and protein and increases mental alertness.
We often feel the urge to indulge in street foods. Stay away from junk. Make a sprout chaat with beans, carrot, capsicum, cucumber, moong and a lot of lime. The snack is not only tangy but replete with healthy proteins, carbs and fiber.
Good nutrition should be an integral part of your study plan as that’s what will help to keep your momentum going. Preparation for an exam is like a mental marathon that requires the power to endure and be resilient. The more fuel your brain gets, the better you will study and deliver too. !