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Exams have just started and March serves as a constant reminder to students of this fact. Many experience a spike in tension and anxiety upon realizing this, as their responsibility to score well increases. It's simple to overlook one very important part of preparation in the rush of study materials and review sessions: your diet. Students frequently suffer exam anxiety, which can affect their performance by triggering stress and uneasiness. While there are many ways to alleviate anxiety, such as exercise and relaxation techniques, nutrition is one area that is sometimes disregarded. Your eating habits can have a big impact on your mental health, especially how effectively you handle anxious or stressful situations.
It's important to feed your body and brain with foods that promote relaxation and focus during periods of extreme exam anxiety. Nutrients in some foods can control neurotransmitters in the nervous system, which can ease anxiety and foster a sense of calm. Including these foods in your diet can help you manage stress and enhance your general well-being, particularly during exam season.
These seven foods are well-known for reducing stress and how they might support you in overcoming exam anxiety. These foods provide a natural method to assist your mental health during challenging and stressful situations.
1. Herbal Tea
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Usually, the relaxation that comes from eating or drinking helps lower stress levels more than the actual nutrition. One technique to assist in calming down is to sip a hot cup of tea. According to studies, drinking a warm beverage makes people feel relaxed. No matter the flavor, drinking something warm has a calming impact; however, some herbs, such as chamomile and lavender, have also been found to have a calming effect.
2. Dark Chocolate
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Including dark chocolate in the diet can help lower stress levels both emotionally and chemically. Components present in dark chocolate help to lower stress levels. It can be a great joy to enjoy a piece of chocolate. A study found that dark chocolate, which is high in antioxidants, may also help alleviate stress by lowering the body's levels of stress hormones. According to a study published in 2022, dark chocolate containing 85% cocoa may elevate your mood more than chocolate containing 70% cocoa.
3. Whole Grain Foods
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Studies have shown that carbohydrates can quickly raise serotonin levels, which are linked to improved mood and lowered stress levels. Anyone under stress is able to concentrate and focus better after their serotonin levels are raised. Just be sure to minimize easy carbs like cookies, cake, pasta, and bread and to choose nutritious, unprocessed carbohydrates like sweet potatoes and whole grains for superior nutrition.
Also Read: Avoid These 7 Foods During Exam Season
4. Avocados
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Avocados are a great source of omega-3 fatty acids in addition to being tasty when chopped and added to salads or mashed into guacamole. High concentrations of these vital acids have been shown in studies to potentially lessen anxiety. Avocados may be more than just a source of omega-3 fatty acids. They also provide fiber, vital minerals, and phytochemicals. Consuming avocados may enhance cardiovascular well-being and cognitive function, according to a 2021 assessment of five papers and 19 clinical trials.
5. Nuts
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Nuts are an excellent source of B vitamins and other nutrients in addition to good fats. B vitamins, according to studies, are a crucial component of a balanced diet and can lessen stress. Walnuts, pistachios, and almonds may even assist in lowering blood pressure. A 2022 study discovered that college students who consumed walnuts may be protected from some of the detrimental effects of exam stress.
6. Citrus Fruits
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High amounts of vitamin C have been linked to lower anxiety, according to certain research. Individuals in a double-blind trial who took 500 mg of vitamin C daily reported feeling less stressed. Supplementing with vitamin C may help alleviate the signs of anxiety. Consuming fruits such as grapefruits, oranges, and strawberries is a smart first step.
7. Fiber-Rich Foods
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Foods high in fiber are good for the gut and may help reduce stress. A high-fiber diet may be associated with lower levels of stress, anxiety, and depression, per one review. Consume green veggies such as broccoli, spinach, and other items having fiber to increase your intake of fiber. Whole grains are also a good source of fiber.
Exam anxiety can be effectively managed by adding these stress-relieving foods to your diet in a straightforward yet efficient approach. You may nourish your body and mind by choosing your food carefully, giving yourself the ability to focus and prepare well for exams.
