Tag Archives: exams

Lifestyle hacks to ace that test!

Exam period! The phrase is synonymous with stress among both parents and children alike. With all this going on, it is important for us to not forget about certain key lifestyle based hacks that can help your children ace those exams.

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Eat breakfast daily

Breakfast, the first meal of the day is meant to provide fuel to the brain. Studies have shown that children did better on performance tests when they ate breakfast compared to those who didn’t eat or skipped it regularly.

Also, ensure that your kids eat breakfast made up of complex carbohydrates such as

idlys, stuffed vegetable paranthas and oats porridge, this helps in keeping focus and prevents decline in cognitive performance throughout the morning.

Don’t forget the Zzzzzz’s

Research suggests that adequate sleep on a daily basis is important for learning and memory. Lack of which is associated with negatively affecting the brain’s ability to assimilate information. Sleep is also important for maintaining mood, motivation, judgement and perception of events.

Keep the kids active

Being physically active has been linked with several positive health benefits. Besides reducing stress and anxiety, aerobic exercise particularly has been linked to be beneficial for brain building.

Also, when children are physically active they can help get past mental fatigue. Thus, by spending some time on play will definitely benefit their brain.

Inhale and exhale (relax and meditate)

Meditation provides soothing effects to the mind and body. A recent study has also found that regular practise of meditation increased the mental ability, focus and memory in school going children.

You can also have a routine to mediate along with your kids and let the positive energy flow.

Eat right to ace that test

Eating the right kind of food along with regular timely intervals has been linked with brain development and maintenance. You can read ‘Eat your way to a super functioning brain‘ to know more.

 

 


 

References:

http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory

http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

http://njlm.net/articles/PDF/2015/4-%208281_CE(Ra)_F(Sh)_PF1(AGAK)_PFA(P).pdf

 


 

 

Eat your way to a super functioning brain!

 

As we brace ourselves for the exams and cram in that last bit of information, it is important not to ignore good nutrition. Food intake plays an important role in brain development and maintenance. Here are few tips for eating right during exam season for a super functioning brain:

 

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Make sure not to skip any meals

The brain uses nearly a whopping 20% of the energy that we require per day. In order to be able to pay attention without distraction, a steady supply of glucose (energy) in the form of complex carbohydrates is a must.

Therefore include a variety of dishes such as vegetable kichidi- raita, ragi roti- peanut chutney, rajma curry-roti in your diet and ensure to eat on time.

Eat right

Foods rich in Omega 3 and 6 fatty acids, iron, zinc, vitamin B6 and B12 have particularly shown to help in improving cognitive performance. Hence, dark green leafy vegetables (spinach, amaranth), pulses (kidney beans, chickpeas), nuts (almonds, walnuts), milk products (curd); root vegetables (sweet potatoes) and so on should be included in day to day diet.

Snack smartly

Candies, biscuits, colas, chips and sweets, are great for the tongue but are high in refined sugar which gives an instant sugar rush after eating but with time you mood slumps and get cranky.

Choose healthy snacks such as bhel puri with veggies & sprouts, khakra with pineapple salsa, trail mix (consisting of almonds, raisins, and pumpkin seeds), as they release energy slowly and help in sustained attention and memory.

Guzzle in H2O

Dehydration can make one feel lethargic and tired. Thus, ensure to keep yourself hydrated with water during studying; as research has shown that drinking adequate water helps boost memory, attention and improves cognitive performance.

You can also make it fun by sipping  in flavoured water (just add lime and/or fresh mint to water), tender coconut water or lemonade and tell “goodbye” to dehydration.


 

References:

http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids

http://journal.frontiersin.org/article/10.3389/fnhum.2013.00097/full