HEALTH TIPS TO TACKLE EXAMS EASILY

Exams!Exams!Exams! 
Now the season of examinations is going on starting from board exams to competitive exams, Everyone is busy making their own strategy to tackle exams,But my dear friends we forget some basic things which our body &Mind wants.If you are not healthy Physically as well as Mentally then ,It's just like going to a war but our weapons are not ready.

Here we will discuss some diet tips which will surely help you to perform better in exams.stay tuned..


Foods to boost  focus & Handle Stress:-
1.NUTS:-
walnuts, Almond, cashew are great sources of omega 3 which is very much essential for healthy function of your brain.
Nuts also have a good amount of proteins,anti oxidant, fibres which are great for our body.

****CASHEWS are rich source of ZINC.lack of zinc makes you irritable.so cashew is a great option
####These nuts also have MAGNESIUM which helps to calm down brain&increase focus

2.SEEDS:-
 Seeds like flax seeds&chia seeds are rich in Omega 3 .U can have 2 table spoon (30grams) daily

3.BERRIES:-
Blue&Black berries are proven to increase focus&concentration

4.DARK CHOCOLATE:-
its a favourite food of everyone. It contains COCOA which boosts focus &helps to remember things for a longer period of time.Try to avoid chocolates rich in sugar.
5.GREEN VEGGIES :-
there are great for  not only your brain but for your overall body.Rich in anti oxidants,tons of vitamins&minerals.
Broccoli& spinach are great options

6.PROTEIN:- 
u need to consume good amount of protein on daily basis as it has essentially all amino acids for synthesis of neurotransmitters in brain.
Sources:-Meat,Eggs,Fish,Paneer,Tofu

7.MILK&IT'S PRODUCTS
milk is a complete food,it stays in stomach for long time and provides sustained energy.They also provide good quality proteins.

8.COMPLEX CARBOHYDRATES:-
These provide you energy for longer period of time. U can have oatmeal,brown rice,multigrain bread,brown bread ..etc 
oatmeal increases serotonin im brain which reduces stress& also makes you happy

9.COFFEE:-
This  is everyones favourite during exams.Improoves focus&concentration power.
Consuming more than 2-3 cups may interfere with sleep.
Better to avoid 2-4 hours before bed

10.Dont eat too much food at a time, it will make you feel sleepy
Try to eat small meals in every 3-4 hours

Foods to avoid:-
Foods high in simple sugar causes insulin spike which makes you sleepy
Packed foods are high in salts,sugar & trans fats which initially makes you hyperactive by increasing blood pressure but gradually makes you irritable.
Better to avoid Roadside unhealthy food which can make you ill

Importance of water:-
U must drink adequate amount of water (>2.5 litres).Lack of water leads to dehydration which also makes you irritable&disturb in your focus


Importance of exercise:-
Doing little amount of cardio/weight training is great.it makes you happy by releasing serotonin 
It also decreases the level of stress hormone Cortisol

*****U can have 5 minutes of break during long study sessions and u can walk/climb the stairs/ do little amount of physical activity which is great for you mental as well as physical health.

The most important yet neglected:-SLEEP:-
1.6-8 hours of sleep is must.

2.It helps to restore your neurotransmitters

3.After a good sleep your ability to focus & concentration increases.

4.Inadequate sleep weakens your memory. You must have experienced this in form of:-"SABKUCH TO PADHA THA LEKIN YAAD NAHI AA RAHA HAI"😁😁



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