Wholesome Residing: Tricks to Scale back Examination Stress
The stress level can be higher than usual during the exam period as a lot of information has to be revised in a short time. While a little bit of stress can help you stay motivated and focused, too much can be overwhelming, exhausting, and even open you to infection.
Instead of dwelling on it, it is best to proactively support your stress response and naturally reduce stress hormones through simple diet and lifestyle changes.
1: Stick to a routine – this applies to your study and break times as well as regular meals. Make a schedule with regular breaks every hour to move your body, get some fresh air, soothe what you have learned. Movement and stretching exercises stimulate blood flow to the brain and help your memory.
Eating regular meals every 3-4 hours will help maintain your energy levels and focus.
2: Keep stress hormones in check – limit caffeine intake and eat healthy meals and snacks. Too much caffeine and refined foods can cause blood sugar imbalances, boost stress hormone levels, and disrupt restful sleep, where you actually lock the material you learned into your memory. Try to have protein and good fats in every meal and snack to help balance your blood sugar levels, which in turn will reduce your stress hormones and help you sleep better. These include meat, eggs, fish, nuts and seeds, avocado, olives, and olive oil.
3: Get energy and memory nutrients – when you are stressed you have a higher need for all nutrients, especially B vitamins and magnesium. These contribute to both energy production and the health of your nervous system and are not found but instead consumed through a refined, processed diet. Magnesium and vitamin B6 are especially useful in supporting your nervous system and helping you relax. Essential fats, especially those from fatty fish, help your brain remember more easily.
4: Take care of your gut flora – Stress depletes beneficial bacteria living in your gut, which can exacerbate anxiety and digestive problems. There is a strong connection between the gut microbiome – the microscopic things that live in the digestive tract – and the brain. There are 6 types of live bacteria that have been identified as “anxiolytic” – they help reduce anxiety and increase the production of your “happiness and zen hormones” serotonin and GABA. Take a diverse live bacterial diet supplement that contains all of these species and feed them a wide variety of colorful vegetables and fruits.
5: Support your immune system – your immune system is under enormous pressure in stressful times and your vitamin C requirement increases sharply. Find a natural supplement that contains dietary vitamin C like rose hips and immune-boosting antioxidants from dark berries.
6: Make time for relaxation techniques – this is especially important when you feel overwhelmed. Box breathing, prayer, meditation first in the morning, all day and last in the evening will help you cope better and sleep better – for a more positive start to the day, so that you are ready for any challenge.