10 Brain Foods to Help Your Child Deal with Exam Stress

CBSE Board Exams 2023 for Class 10 and Class 12 final exams begin today, February 15. Over 38 lakh students will sit for the board exam. Out of which 21,86,940 will be class 10 and 16,96,770 will be class 12. Exam time is the phase where students are nervous, confused, and in constant pressure. As a parent, we cannot undo the situation but we can contribute to helping them to deal with the stress effectively. Nutrition plays a vital role as there are certain foods, which are a good source of energy to the body and particularly to the brain, boost memory, and reduce related stress.

 In this article, you will learn about various food items that should be included in your child’s diet to manage and relieve stress. 

We also spoke to Dr. Roma Kumar, Clinical Psychologist to find answers about how to deal with stress, and how parents can be more supportive of their children during this phase. 

Causes of Exam Stress

Growing up/teenage is rather stressful in many ways for the current generation. Children and teenagers go through different kinds of emotional pain, which they are unable to express, and have difficulty resolving their conflicts. Each child is different and his or her ability to cope with difficult situations also differs.

Though there are numerous reasons why students feel stressed, the most common ones according to the research are ‘Academic performance,’ when they fail in their pursuit of professional excellence, self, and school-related expectations. Read: Exam Stress Buster Tips for Child

Besides the cut-throat competition, the high expectations of parents can also be a major cause of exam pressure. As parents, we can't change this system of performance measurement, but with our unconditional support, love, and care, we can help the child give his best without feeling weighed down. 

List of Brain Foods You Need to Include In Your Child’s Diet to Fight with Exam Stress

Nutrition plays a vital role as certain foods help in the boosting the concentration and the learning ability of your child and helps in fighting insomnia and exam phobia. 

• Early Morning Nourishing Beverage - Your child needs a constant source of energy to help retain focus and concentration. Start the morning with buts and seeds that help in boosting brain development and reduce stress. 

• Whole Grains & Legumes - Give more whole grains and legumes like unpolished rice, oats, muesli, broken wheat porridge, soybeans, and whole pulses among other things. They provide much-needed fiber, which helps to release glucose slowly into the bloodstream, keeping the child mentally alert throughout the day.

• Fish in Child's Diet - Studies show that a higher level of fish consumption is rich in omega-3 which helps in higher IQ and better cognitive development.

• Dark chocolate - Dark chocolate contains antioxidants and caffeine that can improve brain function and reduce stress.

• Leafy greens - Leafy greens like spinach, kale, and broccoli are rich in antioxidants and vitamins that improve brain function and reduce stress.

• Blueberries - Blueberries are rich in antioxidants that protect brain cells from stress and improve memory and concentration.

• Yogurt - Yogurt contains probiotics that can reduce stress and anxiety and improve mood

Other than food items, Parents need to keep some additional points in check: 

• Watch out for Anaemia- Low levels of hemoglobin may decrease the IQ levels and hence affect the ability of the child to concentrate and retain, which can add up to exam stress.

• Sufficient Water - Water is essential as even the mildest dehydration can make your child irritable, and lethargic and thus affect the retaining and memorizing functions of his brain. So do keep giving them water every few hours and especially half an hour after their meals. You may keep a water bottle at their desk or wherever they are studying so that they can help themselves.

• Vitamin12  - According to a study (NLM- Journal List HHS Author Manuscripts PMC3137939) deficiency of vitamin B12 early in life may compromise psycho-educational functioning.  Though non-vegetarians rarely get their deficiency, vegetarians may include cheese, milk, yogurt, eggs, and whey powder among other things in their daily diet to keep their deficiency at bay.

• Regular exercise also helps in reducing stress, and calming the mind, thus resulting in a better functioning brain, as fresh air is always good for the body.

• Sleep cycle - Good and sufficient sleep is important in distressing the body and keeping the mind alert.

Remember each child is different and unique in their way. Make sure you understand them and don’t put extra pressure on them as this is the phase when your child is already in a lot of anxiety. Encourage your child to eat a well-balanced diet. Create a safe space where they can feel safe and comfortable.