The countdown to exam season is underway, meaning it's a stressful time for many families. Holland & Barrett and NHS doctor, Dr Amir Khan said: "The exam season is a difficult period for both students and their parents."
Dr Khan continued: "I often see patients coming through my doors at breaking point with exam stress, and so much of that can be avoided by looking at practical ways to limit stress, a balanced diet and good rest." He also shared advice to help youngsters look after themselves during the stressful period.
"It's easy to pick up sugary, instant energy snacks during exam time, but it’s important to eat full, nutritious meals packed with a good balance of protein and fibre," the doctor explained, reports the Mirror.
"If you are snacking, try and make sure it’s whole foods like nuts, fruit or popcorn. It’s also common to struggle with either falling asleep, or having disturbed sleep through the night due to nerves, so a good bedtime routine can make all the difference."
Dr Khan added that "there are further steps that can be taken beyond diet and rest." He explained: "Importantly try not to put too much pressure on yourself or your children, this can exacerbate levels of stress within the household. Communicate with one another and make your expectations clear. Don’t forget, you can always speak to a trusted teacher about stress levels.
“Comparison, in terms of the amount of preparation you have done or even the answers given on the day, only further amplifies the stress of the situation. Work on you or your child’s own goals and set realistic revision timelines."
As the expert highlighted, your GP can help if your anxiety is persistent or interferes with your everyday life. "Cognitive Behavioral Therapy (CBT) can also help students identify and challenge negative thought patterns and behaviours that contribute to anxiety and stress.
"It can be a really useful tool to help develop everyday coping mechanisms, which ultimately can help students deal with exam pressure," Dr Khan shared. "This said, if you or your child's anxiety or low mood is severe, persists and interferes with their everyday life, then seeing your GP is a good place to start."
Holland and Barrett Nutritionist Emily Foster also shared advice for stressed students. For instance, the expert emphasised the importance of not skipping breakfast. She said: "Evidence suggests that children who eat breakfast have better cognitive function than those who don’t.
"While many of us know the importance of 'brain food' on the day of an exam, the way you eat every day may affect learning, too. Many studies over the years have looked into healthy eating habits and academic performance, and while there are likely many other factors involved (e.g. sleep!), there has been an association between breakfast consumption and better grades."
Getting a good breakfast on exam day is one simple thing students can do, but it's not the only step they can take to improve their nutrition. Foster also recommended enjoying a balanced diet that includes slow-releasing energy (such as wholemeal bread, pasta, porridge and pulses), omega-3 rich foods (such as fish, pumpkin seeds, walnuts, rapeseed oil, soya, and tofu) and B vitamins.
She explained: "A balanced diet is crucial, especially for a brain and body that needs to learn. As well as plenty of nutritious fruit and veg, students need sources of slow-releasing energy to keep them going through the day. Complex carbohydrates (like wholemeal bread, pasta, porridge and pulses) take time for the body to break down, so they release their glucose (the source of energy) slowly and steadily."
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