10 ways to take the edge off exam stress
Healthy eating habits and exercise are an investment in your child's future.
AT this time of year, many university students and school pupils are burning the candle at both ends as they push through their end-of-year exams.
Acting CEO of Agility Global Health Solutions (Africa), Dr Jacques Snyman, said that neglecting one’s health can be counter-productive towards keeping the mind sharp.
“During this busy and stressful time, many students tend to side-line sleep, healthy eating habits and exercise as they immerse themselves in studying. If one looks at how the brain works, however, these are all important aspects to ensure optimum memory and performance in exams,” explained Dr Snyman.
“Compromising on exercise and healthy meals in order to gain more time to study does not work. Processed foods are bad for energy and blood sugar levels and can negatively affect concentration.
“During exams, I normally encourage students to do something to get rid of stress. Exercising is one of the quickest and most effective ways to de-stress. Also, people should choose fruit, vegetables, nuts and seeds instead of processed foods, as the former are healthy energy-boosting snacks,” he said.
He also emphasised the power of sleep in order to recharge the mind and assist with memory function should not be underestimated.
Exams are a stressful period for any student. Here are 10 tips for better exam results:
1. Avoid taking stimulants or other medication to cope with exam pressures as this may have dangerous consequences.
2. Do not skip meals during study and exam time – the brain needs energy to function optimally.
3. Junk foods are high in refined carbohydrates and sugar, which give short-lived energy boosts but lead to worsening fatigue (crash). Avoid these as they can harm your concentration.
4. Eat foods with a low glycaemic index such as whole wheat, or rye bread, brown rice, oats, beans, or chickpeas. These will give you more sustained energy.
5. Eat plenty of fresh fruit and vegetables as these supply the body with essential micro-nutrients.
6. Fizzy and caffeinated drinks should be avoided. Water is best for hydrating the body and is essential for maintaining concentration.
7. Eat breakfast and re-fuel on healthy snacks such as nuts or dried fruit every three to four hours.
8. Avoid comfort eating during studying. Instead, take a walk or a nap, phone a friend or listen to music to combat stress and anxiety.
9. The brain needs six to eight hours of sleep for effective learning. ‘Burning the midnight oil’ is counter-productive.
10. Exercise gets the blood pumping and supplies the brain with additional oxygen, which is highly beneficial when learning. Time may be limited, but half an hour of exercise is all it takes to sharpen your mind.
“When students have been studying for hours, the brain needs time to process the information it has been absorbing. A power nap of 40 minutes to an hour can help the information to take root in your memory and leave you fresh for the next studying session,” added Dr Snyman.
