Already dreading the B word? Don't,as experts dole out sage advice on eating right,sleeping right and unwinding the right way to help students sail through the board examinations. While devoting long hours to studies is inevitable for students,what goes inside their stomachs can be monitored. Experts say that food plays a vital role,especially during examination time,when most children tend to binge on junk during the long hours or go completely off food due to anxiety. Products rich in proteins should dominate students' diet during examinations. "Children would like to consume soft drinks,potato chips and other such things while studying. Though these things can be eaten once in a while,being high on fat content,they make the child drowsy," says food and nutrition expert Poonam G. Parents should include more fresh fruits,milk,nuts like almonds,walnuts and roasted snacks of jowar and bajra in children's diet. "Food items like sprouts and milk are rich in proteins. They make one feel fuller,as proteins take longer to digest than carbohydrates and are a good idea for late-night hunger pangs. Children feel alert and do not feel hungry at short intervals," she says. Consumption of coffee and tea should also be curtailed,as they cause acidity,though they help in keeping the mind alert. During examination time,sleeping pattern also gets disrupted. Catching up on sleep for around eight hours is essential. Besides,taking regular breaks during long hours of revision is also recommended by experts. "Concentration decreases if one studies for a long time without taking any break. Students can go for a small walk or listen to music to refresh themselves," suggests counsellor Taruna Gera. Playing their favourite sport or even hanging out with friends once in a while also helps. During examinations,parents,too,need to be more supportive and less demanding. Child psychologists warn parents against imposing their ambitions on children. "It is common for parents to ask their ward to score high. They should understand children's limitations before setting unrealistic goals,as this may mar their confidence and ability to perform," says Dr Dalip Malhotra,department of Psychology,Himachal Pradesh University. He also suggests that children should have interaction with parents,as it is a good stress buster. Dos and don'ts* Do not eat too much junk food; include dairy products and fresh fruits in the diet* Take regular breaks of 15-20 minutes when studying for long hours* Take up a sport or go for a walk for refreshment* Decrease intake of tea and coffee.* Talk to parents to unnerve.* Do not compare your studying pattern with peers
