The TV doctor offers some advice on how to properly fuel your body when studying.
Thousands of students, whether for school, college or university, will be preparing to take part in exams over the next few weeks. Nourishing both body and brain can be challenging during this time of pressure and tension, but Dr Amir Khan has shared some advice on how to look after yourself when studying.
Whether you’re sitting exams yourself, or supporting a member of the family who is, it’s crucial to know what you should be doing to keep your body healthy and your mind alert during exam season. With this is mind, Holland & Barrett has teamed up with NHS doctor, broadcaster and bestselling author, Dr Amir Khan to offer some exclusive advice for this stressful period.
Dr Amir Khan said: “The exam season is a difficult period for both students and their parents, and there’s so much we can do to help support our mental performance and cognition. I often see patients coming through my doors at breaking point with exam stress, and so much of that can be avoided by looking at practical ways to limit stress, including a balanced diet and good rest.”
Here is some of Dr Khan’s advice for looking after yourself during exam season.
Eat a balanced diet
Dr Khan said: “It’s easy to pick up sugary, instant energy snacks during exam time, but it’s important to eat full, nutritious meals packed with a good balance of protein and fibre.
“If you are snacking, try and make sure it’s whole foods like nuts, fruit or popcorn.”
Establish a bed time routine
“It’s also common to struggle with either falling asleep, or having disturbed sleep through the night due to nerves, so a good bed time routine can make all the difference”, said the health expert.
Don’t put pressure on yourself
Khan continued: “There are further steps that can be taken beyond diet and rest. Importantly, try not to put too much pressure on yourself or your children, as this can exacerbate levels of stress within the household.
“Communicate with one another and make your expectations clear. Don’t forget, you can always speak to a trusted teacher about stress levels.”
The doctor advised against sharing details of your revision or answers with classmates.
He said: “Comparison, in terms of the amount of preparation you have done or even the answers given on the day, only further amplifies the stress of the situation. Work on you or your child’s own goals and set realistic revision timelines.”
How to deal with anxiety and stress
The doctor then shared some advice on facing the mental health challenges that can come with exam season.
He said: “Cognitive Behavioral Therapy (CBT) can also help students identify and challenge negative thought patterns and behaviours that contribute to anxiety and stress.
“It can be a really useful tool to help develop everyday coping mechanisms, which ultimately can help students deal with exam pressure.
“This said, if you or your child’s anxiety or low mood is severe, persists and interferes with their everyday life, then seeing your GP is a good place to start.”
