Class X and XII Board exams are a month away and for most students the stress and anxiety levels are running high. So they need to break the monotony and sedentary style of study. NEERAJ MEHTA says that following an exercise regime, eating a healthy diet, keeping a good posture during study hours and sleeping for eight hours daily not only keeps the body agile, it also boosts the brain
Exams bring with them a strong sense of foreboding for most students who are going to take them. This is particularly the case when students enter the dreaded board examination years. This is when they suddenly realise that exams are a big thing. Such intense competition and pressure of securing an excellent performance tagged result put many of these little minds on the brink of pass through toilsome stressful situation. As a result what follows is a heightened anxiety level for the children. It can be very distressing and sometimes debilitating.
With the Board exams round the corner, it is important to break the monotony and sedentary style of study. Students need to exercise and correct their diet to improve their studies, to regenerate energy levels and increase the level of physical activity. By doing this, a student will be able to rise the level of concentration.
Exercise regime during examination exercise not only strengthens the heart and muscles, it also boosts the brain. Daily exercise is the pill. Regular exercise affects the brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons). Doing a combination of aerobic and resistance exercise may offer the brain and other organ the biggest benefits. Exercise helps to increase the blood circulation which will help a student to concentrate more.
There are several benefits of exercise. First, it improves the ability to reactivate the mind. Second, it improves endurance level of the body, and metabolism and finally, it improves memory. A combination of this helps a student to retain all that he is studying. This, in turn helps, build a student’s confidence.
Diet
A meal should consist of healthy grains like whole grains, oats, barley, cheek peas and soybean will help to promote brain function and release energy for longer duration. Dry fruits like walnuts, almonds, pistachios and flax seeds, have healthy fats and other nutrients like omega 3, zinc, vitamin E etc, which is essential for brain function must be eaten daily. Vegetables and fruits play a vital role in over all functioning of all the systems in the body. Green leafy vegetables contains iron, fiber and calcium and also have vitamin B. Fruits like papaya, mosambi, and bananas or any seasonal fruits, which is the best to enhance metabolic process followed by increased energy and memory. liquids play a major role in increasing energy level, releasing toxins and other waste products from the body and also enhance digestive track function, which is very necessary for brain function and energy. Normal water, nimbu pani, coconut water and other fresh fruit juices are good choice.
Increase concentration
Get rid of worrying thoughts. Start taking deep breaths while staring and for a short time after one has finished with long hours of studies. laughter is good for the brain. Try to get full sleep. Take at least six hour rest for refreshment and relax the mind. A fresh mind can concentrate more easily. Don’t take too much tea or coffee. They have caffeine that may give more strength for sometime but soon leaves one sluggish. Study in a place with no or little distractions.
The study place should be free from things which may absorb one’s attention like television, music, changing color bulbs, maps etc. Study in quiet place. Take short breaks in long study. If one study’s for a long time, one gets bored and can’t maintain concentration on work. One should refresh the mind by taking short breaks to maintain concentration.
Brain food
Antioxidants like Vitamins C, E, and beta carotene are important for memory. They protect brain tissue by breaking down free radicals, which are toxic forms of the oxygen molecule naturally found in the bloodstream. Good sources of antioxidants include tea (especially green tea), blueberries, red grapes, tomatoes, broccoli, garlic, spinach, carrots, whole grains, and soy. Students should also eats foods with omega fatty acids. Though these are not really Vitamins, they are important fat molecules that enhance memory and brain function. So much is said about so-called bad fats, but the Omega-3 fatty acids are actually a class of good fats. The best sources of omega-3 fats include cold-water fish such as salmon and albacore tuna. Other foods with Omega-3 are canola oil, soybeans, walnuts, wheatgerm, eggs, and flaxseed oil
Research shows that B vitamins improve memory by creating a protective shield for the neurons in the brain. Drink at least three or four litres of water a day. Take a Vitamin C supplement daily and consider taking a B complex vitamin along with it. Foods containing healthy amounts of fiber include dried fruits like raisins, dates, prunes, and apricots, vegetables like green peas, broccoli, and spinach, peas and beans like black-eyed peas, lima beans, and kidney beans, nuts and seeds like flaxseed and almonds, whole fruit apples with the skin, oranges, avocados, kiwi, and pears and whole wheat grains like barley, brown rice, and the various whole wheat pasta and cereals.
Right posture
long hours sitting during study period are stressful for the body. The posture leads to unnecessary discomfort and stiffness while studying. It is because a student sits in a slumped or wrong posture for long periods of time, causing damage/stiffness to the neck, back, arms, shoulders and knees.
For right posture, one needs to sit on the hip bones upright The upper body with arch back and navel tucks in. This posture will improve the circulation and metabolise the food, which will provide the energy for long Keep the surrounding light balanced Massage the eyelids and muscles over the brow, temple and upper cheek once or twice daily.
If a student is able to maintain relaxed and unstrained posture, good breathing and doesn’t diffuse attention, or stare, or squint, he may read as long as he want with ease. But one must remember, that at the end of the day it is the attitude and approach to the exam matters. By focusing on the performance; a student will get the result he wants.
(The writer is fitness professional, nutritionist and director at GFFI Fitness Academy)