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Exam season can be highly stressful for, the students, parents, and even the teachers. All the late-night study sessions, the pressure of scoring good marks, and the fear of falling sick during these crucial times add extra burden on the students. The exam month can induce high stress which results in students only focusing on their studies and neglecting their health.
When we’re stressed it’s easy to let unhealthy habits take control over our lives, which deteriorates our mental as well as physical health. But making efforts to maintain a healthy lifestyle during this period can ensure higher academic performance.
The anxiety to lose the important time they can utilize for studying and not taking proper meals because of the same can result in students reaching for unhealthy snacking habits. But it’s important to note that you’ll be able to focus more when you eat nutritious and healthy food rather than processed or junk food. It’s also important to take your meals at regular times to avoid munching on unhealthy snacks and drinks while you’re stressed. And another factor to keep in mind is to engage in physical activities and exercise daily.
You need to take all necessary precautions to maintain your health and wellness during the crucial period of your exams. Here are some tips for you to achieve that.
1. Take Small And Frequent Meals
Taking large and heavy meals will make you feel lazy and sleepy, and taking meals in small portions will help you gain energy. So instead of eating a large meal once a day, you can try and see your portion size and take frequent meals instead. This will give you the energy and alertness that you need to study for a long period.
2. Eat A Healthy And Wholesome Breakfast
You should eat smaller meals, but breakfast is exceptional and is not part of that list. For improving your energy level throughout the day, you should take a wholesome and healthy breakfast. Since breakfast is the most important meal of the day, you shouldn’t skip it even when you have a morning exam. When you take a protein-rich breakfast, you’ll be more energized while preparing for the exam and while doing any other task.
3. Pay More Attention To Snacking
When we’re stressed or don’t have time, we tend to nibble on unhealthy processed food and snacks since they’re easy to get hold of on the go. But to maintain a stable sugar level and higher energy in your body, you should avoid taking high fatty and sugary snacks. Instead of munching on chips and crackers, try to take protein-rich and omega 3 fatty acid foods. You can try sprouts, yogurt with fruits, fruit smoothies, vegetable sandwiches, and nuts or seeds.
4. Take A Diet Rich In Protein And Omega-3 Fatty Acids
Omega 3 fatty acid is associated with many health benefits including its properties of being good for the heart. And it even plays a very important role in increasing concentration, memory, and curing stress and depression. Many studies have found it to be effective in increasing brain function, especially DHA (docosahexaenoic acid).
Our bodies internally don’t produce these acids so it’s better to include them in our diet. You can take fishes like salmon, tuna, and trout, or take seeds like chia, flax, and melon seeds and include them in your meals.
And protein and carbohydrate are believed to provide more energy and keep you full for longer, so include foods like dairy, nuts, and eggs in your diet. All these foods will give you more energy and help your brain in retaining information better.
5. Drink Plenty Of Water
Dehydration makes you feel irritable, restless, and even doesn’t let you focus or concentrate on the task at hand. So, try to drink plenty of water throughout the day, ideally 1.5 liters a day.
And taking other drinks like coconut water, buttermilk, chamomile tea, and fruit juices can also help keep your fluid intake balanced and even calm your mind and body and provide energy.
6. Take Sufficient Breaks
As much as taking a healthy diet is important, ensuring that you take a break when you feel exhausted is also very important. When you’re stressed and pouring yourself into books and computers, it’s recommended that you take sufficient breaks or take a walk to the park. This will make you feel more active and energized to return to your studies with a fresh mind.
7. Understand Your Study Schedule Better
Some students prefer to study at night, while others prefer it during the day or early morning. So try to understand what works best for you and understand the time which will be more beneficial for your studies. And try to incorporate more physical activity when you’re not studying.
8. Prepare An Activity And Study Schedule
When you’re preparing for any exam, it’s common to lose sight of time. So preparing a schedule will help you keep track how you spend your time. Organize your day and maintain a timetable that allows you enough breaks and to get some fresh air and sunshine to make you feel better and more active.
9. Exercise And Walk Regularly
Taking care of your physical health is as important as taking care of your mental health. To engage in regular exercise and try to incorporate a 10 minutes exercise routine, or half an hour walk. You can also try yoga and meditation which will also help you boost your memory.
10. Sleep Well
Sleeping becomes the most neglected practice when we’re preparing for our exams. But getting enough sleep and rest is important for acing any exam and to help you study better and focus more. Everyone knows that sound sleep improves metal-efficiency and reduces stress and helps you perform better. So try to take at least 8 hours of sleep before the day of the exam and during your exam preparations.
We hope these tips help you stay healthy and fit during your exams and help you perform better.
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