HEALTHY FOOD INTAKE FOR STRENUOUS STUDY DAYS

Exams are here again. As always we tend to neglect our food in the process of concentrating on studies. But we forget that to concentrate on studies we have to concentrate on taking a healthy diet.

Here are a few diet tips that will help you balance your study as well as diet.

1. Eat small and nourishing meals every three hours, instead of just 2-3 heavy meals. The brain needs a constant supply of energy and a heavy meal will divert the blood supply to digest the heavy meal.

2. Your daily diet must include 2-3 fresh, seasonal fruits. Start your day with a boost of fruit energy. Have a banana with a tablespoon of honey as the first meal of the day. Fruits provide you not only with fiber, vitamins and minerals but also simple and complex carbohydrates for short and long duration of energy supply when studying. The fiber will also help to keep the bowel movement clear.

3. A good breakfast is a must for anyone. The breakfast must contain foods with complex carbohydrates like flakes, oats, rawa (semolina), daliya (wheat cracks), poha (rice flakes) or pav with vegetables and a protein source such as eggs, milk, pulse, sprouts or paneer.

4. Nuts and dry fruits like almonds, walnuts, and dates provide nutrients which enhance brain power and concentration and also provide an extended source of energy supply.

5. Include potassium-rich coconut water, citrus fruits/ juices and soups in your diet.

6. Green leafy vegetables, pulses, and nuts will also provide vitamins and minerals to help avoid anemia. (Anemia is a common problem causing difficulty in concentration.)

7. Including milk as a bedtime meal and curd/lassi/buttermilk after lunch or as a mid-meal assures a supply of Vitamin B12 too.

8. Drink plenty of water to keep your body hydrated. Always keep a glass of water beside you to remember to take sips of water every 15 minutes.

9. Basic exercise like stretching, walking or yoga with meditation will help to reduce negative stress and also help you to get good sleep.

10. Avoid junk foods as they will provide you no nutrition.

11. Avoid stimulants like tea, coffee or colas as they may seem to perk you up but the energy does not sustain for long. Too much may even cause bloating or acidity.

12. Avoid aerated drinks as they are full of sugar and may cause a rapid rise in blood sugar levels causing a sudden rise and drop in sugar levels.

13. Chocolates may seem to may you feel good but the sudden rise and fall of sugar it causes in the blood can lead to trembling nervousness and panic.

14. Have your dinner if possible a little earlier than 9-10pm.

15. Keep about 2 hours between dinner and your bedtime.

16. Have a sound sleep for at least 7-8 hours daily.

Remember your body and mind need the fuel to help you perform the best. So, nourish it and take care of it and it will do the same for you.