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New Delhi:
Overworked and stressed-out school students, burning the midnight
oil to pass the board exams with flying colours, can benefit from
these simple tips to enhance their performance - eat healthy and
do light exercises.
According to nutrition experts and dieticians, consuming fresh
seasonal fruits and vegetable salads and breathing exercises while
studying can go a long way in helping students better concentrate
during their marathon study sessions.
"Students usually study at a stretch of four to five hours. If
they follow a healthy diet during the exam days it can boost their
concentration levels and reduce stress," Deepika Aggarwal, head of
dietetics at Apollo Hospital, told IANS.
According to Aggarwal, foods like babycorn, oats, wholegrain bread
and paneer, among others, have complex carbohydrates that release
glucose very slowly and provide the body with energy over a
sustained period.
"If you crave a midnight snack, grab some fresh veggies and make a
sandwich. It will not only satiate your hunger but will also act
as a fuel, helping you to carry on with your study session,"
Aggarwal said.
According to Shashi Mathur, chief dietician at Sir Ganga Ram
hospital, seasonal fruits - either eaten raw or in the form of
juices - as well as dryfruits can work wonders for the body and
the brain.
"Walnuts and almonds, soaked in water overnight, can be had in the
morning while fruit juices can be had while studying," Mathur
said. These food products are rich in antioxidants and fatty acids
like omega 6 and omega 3 which help vitalize the body by curbing
stress.
In addition, chocolate milk and lassi are also helpful as they
provide the body with the necessary calories.
However, the fact remains that hours of sitting and reading notes
do take a toll on the body and, if not taken care of, can lead to
muscle cramps.
Doctors advise light exercises and deep breathing methods in
between the study sessions to keep the body fresh.
"Take a 15-minute break and go to the balcony or terrace. Take a
short stroll and get some fresh air. It will freshen your mind and
tackle fatigue," Aggarwal said.
"Keep the windows of the room that you are studying in open for
effective ventilation at all times," she added.
Other effective options are yoga and deep breathing.
"Take short breaks and indulge in deep breathing at regular
intervals. While doing so, you can always revise what you have
learnt up till that point," Mathur said.
All these measures are however of no use if the youngsters don't
give up junk food.
According to doctors, aerated drinks, fried chicken and potatoes,
cheese and the like wreak havoc on the body and should be
eschewed, especially in the exam season. The high sugar content
affects concentration while the excess calories result in
lethargy.
For Seema Jindal Jajodia, health food enthusiast and founder of
Nourish Organics, a company that produces organic food products,
processed or fast foods are a big no.
"Organic foods are known to carry 50 percent more nutrients,
minerals and vitamins when compared to food produced through
intensive farming. The situation is worse when it comes to fast
food," she said.
"Fast food and processed foods should be avoided especially when
students are preparing for their exams," Jajodia added.
(Rahul Vaishnavi can be contacted at rahul.v@ians.in)
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