EXAM TIPS: HOW TO HELP YOUR CHILD PERFORM BETTER, DIET AND OTHER FACTORS

It's that time of the year again.

Yes, we all have gone through
the much dreaded board
examinations and somehow
managed to wade and lurch our
way through the month-long ordeal. When I think about them,
I still have shivers running down
my spine. I was always unsure
of my preparation till the very
last. I would unfortunately take
on a lot of stress and as a result, would end up feeling anxious, nauseated and unwell before my papers. Exam time is extremely crucial
for every child; and even more
so for parents. Not only is your
child under immense stress and
anxiety, he/she might also be sleeping less. All these can wreak havoc on your child's
health. In most cases, even
after being fully prepared, most
children are unable to perform
due to lack of concentration, inability to recollect facts or
simply because of drowsiness
or physical/mental lethargy. So as a parent, what all can you
do to ensure this phase is
smooth for your child? Here are
some quick tips that will help
your child focus better towards
academics at the same time not letting the gruel take a toll on
their health. #1 Simply put, it is a ballgame involving proper planning, good
nutrition, ample sleep, recreational breaks and a few
other factors. One of the
preliminary measures you can
take is a given - help your child
pace out his/her studies
properly. Don't let the load pile up for the last moment.
Consistent preparation will leave
them with enough time for
revision and recreation. #2 Some students assume an anxious and nervous state
irrespective of their preparation.
In such a situation, make your
child take small breaks
throughout the day. Talk to
them, go for a walk, practice yoga and deep breathing exercises with them or simply
let them listen to music, paint or
draw. Adding ashwagandha to their diet can help in managing stress, nervousness and anxiety and can also aid in
sleeping better. Green tea, when taken in moderation can
also help. One of the biggest
mistakes children make during
exams is to sleep less, study
continuously, eat and remain
inactive. Not only will this elevate stress but also induce
weight gain, mental lethargy and
lack of alertness. #3 According to Dr. Ritika Samaddar, Dietics, Max
Hospital, "You have to make
sure that your child is not eating
junk, is getting adequate
nutritional supply, is able to de-
stress and sleep properly." For the same, she suggests giving
heavier meals to your child
during the day and a light
supper. "Eating a heavy dinner
will be difficult on your child's
digestive system. You want to give your child enough fuel for
the entire day, hence give
energy dense food items in
short intervals throughout the
day," noted Dr. Samaddar. #4Caffeine is good for keeping alert but it also has dehydrating
properties. One may choose tea
or green tea over coffee and
aerated, energy drinks. Foods with high water content should
be included in the diet. Add lots
of natural fluids in your child's
diet - coconut water, lassi,buttermilk, chaas, juices, soups. Some of the most recent
studies have indicated that
fluids help in mental alertness,
concentration and preventing headaches. #5 Dr. Rupali Datta, Chief Clinical Nutritionist at Fortis-
Escorts Hospital shares, "Get
adequate rest, there is no better
stress buster than sleep. Catch
up on 40 winks regularly.
Another way to rest your brain is exercise. Take short 20 minute breaks during the day
and do some light exercise, my
favorite was putting on music
and dancing my heart out. It
refreshes you and puts you in
an upbeat mood. Eat regular meals. Do not skip meals or eat
while studying. Take time out to
eat at the dining table with your
family. Keep snacks like nuts and fruits at your side to munch
regularly. They provide nutrients
that help the body function
better. This also prevents binge- eating and excessive weight gain. A warm cup of milk at bed
time soothes the brain." #6 Avoid processed food items, especially fried and oily foods.
Sugary foods should be avoided
as they result in a rapid sugar
high followed by an instant
sugar drop. #7 "Plan your child's diet in a way so as to ensure nutritional
adequacy at the same time
release of unwanted stress and
anxiety. Opt for carbs that are
derived from fresh fruits and
vegetables and cereals - these are helpful to the brain," shared
Dr. Samaddar. #8 Selenium and manganese help in releasing tension and
focus better. Add fish, sprouted
grains, fresh fruits and veggies
in your child's regular diet. Omega 3 fatty acids - found in most nuts and seeds like almonds - are good for the brain. A mix of handful of these
should be given to children
every day. #9 "I usually recommend foods that help produce more of
Serotonin, which is the calming
hormone. Whole cereals, whole
grains or other complex
carbohydrates contain amino
acids that help trigger this hormone. They also help reduce
stress levels considerably,"
concluded Dr. Samaddar. #10 This one can not be taken casually. Do not let your child
sleep poorly. Inadequate sleep can trigger a host of health
issues that have severe
repercussions. Always
remember, we all get our
second chances, a shot to take
again; health is a blessing which shouldn't be taken for granted
and squandered away. At times,
the most you need is a good
night's sleep to set things right, and you cannot possibly go
wrong with it.

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