FITNESS
Testing times
A healthy, nutritious diet and regular exercise can reduce stress and boost brain power during exams

Examination time can be stressful for children. It is a natural consequence of the time and hours spent on studies, tuitions, revision etc and can often lead to lethargy, fatigue, insomnia, loss of appetite, irritability, moodiness and depression.

This stress can often lead to haphazard meal times, snacking on unhealthy foods and disinterest in activities around them as well as physical activity. Some form of exercise is necessary for both the body and mind as it is crucial for boosted productivity, focus and concentration. Parents and teachers, too, must contrive to motivate and encourage children to eat healthy and get some exercise. This should help them to ward off symptoms of stress. All these factors collectively will make them active, energetic, focused and more mature.

Listed below are a few "easy-to-follow measures" that will help children deal with stress and allow them to focus and concentrate better:

Food and diet

It plays the most important role in combating stress and improving concentration levels. Food is the main source of fuel for the brain. A well-balanced diet is a precursor to a healthy body and mind. It also helps in preventing the consequences of nutritional deficiencies and decreased immunity levels.

Parents should encourage children to have healthy foods like fruits, vegetables, whole grains, cow's milk, nuts etc and avoid caffeine, carbonated drinks, chocolates and junk foods which can cause hyperactivity and insomnia.

A well-balanced diet and exercise can keep kids active, energetic and focused Thinkstock

Listed below are a few healthy choices:

n Use whole wheat or multi-grain bread slices for sandwiches. Peanut butter is a healthy spread for sandwiches.

n Use healthy dips like a hung-curd or yogurt dip, hummus, salsa with whole grain crackers and carrots as snacks.

n Non-buttered popcorn is another healthy option.

n Home-roasted kurmura or puffed rice in form of bhel makes a good snack.

n Children can munch on dry fruits, dates, figs and fresh fruits, which are good sources of energy.

n Chikkis made from peanuts or til and laddoos made with jaggery etc are healthier options than sugary sweets, cakes, chocolates, etc.

n Incorporate soy milk or cow's milk and avoid full-cream milk.

n Whole grains-based pizzas and burgers.

n Either avoid or have in moderation foods like burgers, desserts, soft drinks, sugary drinks etc. These are addictive and can play havoc with the digestive system and can lead to weight gain obesity.

Chikkis made from peanuts or til are healthier options than sweets, cakes, chocolates, etc

Children should begin their day with nuts like almonds, walnuts, pistachios, dates and anjeer in handful of amounts. Nuts contain omega 3 fatty acids which help increase memory, concentration and grasping power.

Ensure that kids have a substantial breakfast and a wholesome lunch. Dinner should provide enough satiety. For those children who prefer studying late at night, they should keep their dinner light, to avoid feeling sleepy and drowsy.

A glass of lukewarm milk just before sleep will help calm their mind and can induce soothing sleep.

Sleep

Both parents and kids should give equal importance to adequate sleep. This energizes the mind and allows the body and mind to rest and rejuvenate. Children should have a good night sleep of at least 7-8 hours. It relaxes the mind and is a pre-requisite for a fresh start to the day.

Time

Early morning is an apt time to study. The mind is fresh and composed and this helps kids absorb all that they study without noise and other disturbances. Lack of sleep can cause lethargy, irritability and loss of concentration.

Parents and children should take out time for outdoor activities during exams

Recreation

It is important to take short breaks between the entire study duration. It helps to divert the mind from the same monotonous topics. They should allot some time for outdoor activities like walking, swimming, yoga, jogging, etc, or meet with friends to lighten the burden and stress of studies.

I strongly recommend doing yoga during exams. It helps to ward off physical and mental tensions, anxieties, fears, improves concentration, self-confidence and keeps the kids focused.

Exams are just another phase of life. Though these are important, kids should not over burden themselves. They should plan and organise their studies, revise and practice in advance to avoid last-minute tension.

Inactivity and a bad lifestyle lead to many health problems and early obesity. Be responsible, productive, positive, stay focused and motivated. Lastly, have faith in your abilities and beliefs.

— The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com

 

Be a fit mom-to-be Dr Swapna Misra A healthy lifestyle is vital during pregnancy. But we are increasingly finding more and more overweight women who have either not eaten right in teen years or are not eating right during pregnancy, thus leading to unnecessary weight gain, diabetes, high blood pressure and increased chances of Caesarean sections. Remember the basics * Pregnancy is not the time to eat randomly and everything. Calculate each morsel. * Eating a healthy and balanced diet will help your baby get the nutrients he/ she needs and grow up at a healthy rate. How much extra is too much * Don't 'eat for two'. An average pregnant woman needs only 300 calories extra a day than before. This can be fulfilled by an extra glass of milk, two extra chapattis, two extra fruits and paneer (500 gm) or one boiled egg a day. * In general, weight gain happens like this: one kg in the first three months, five kg in four to six months and five kg in seven to nine months. A weight gain of more than two kg in a month is excessive. * A woman who is overweight may just gain seven to eight kg during pregnancy. A woman who is very lean will gain 15-20 kg. Both are considered normal. * An average weight gain of 10-13 kg in nine months is taken as normal. Maintaining a regular and light exercise routine throughout the pregnancy period can help you stay healthy and feel good For right weight gain * Eat five to six small meals in a day. * Drink at least 12-15 glasses of water per day. * Have at least two helpings of fruits and three of vegetables/day. * Walk or do light exercises for 30 minutes daily. * Cut down on sweets and junk food as these only provide refined sugar and extra salt, which is neither good for mom nor the baby. * Include dairy products such as low-fat yoghurt and toned milk to the diet. Unsafe foods Soft cheese: Has harmful bacteria. Undercooked meat: Can cause Taxoplasma. (It is a parasitic disease. The infection typically causes a mild, flu-like illness or no illness. However, those with weakened immune systems and pregnant women may become seriously ill, and it can even be fatal. This can pass from mother to child, cause inflammation of brain of unboen child and lead to miscarriage.) *  Fresh juice from roadside vendors. * Pastas, pizzas, ice-cream, burgers (eat occasionally) * Smoked seafood contains harmful bacteria. * Unboiled milk. * More than two cups of tea/coffee per day. * Aerated drinks. * Alcohol and tobacco (absolute no). Myths surrounding pregnancy * Eating seafood will cause the child to be hyperactive. * Eating pineapple or papaya as it may cause miscarriage. * Spicy food will bring on labour. * Slow baby heart rate means a boy and high rate means a girl. * If mother becomes dusky in pregnancy then it's a boy and if she becomes beautiful and fair, it's a girl. * Belly button placed high means it's a boy and low stomach means a girl. Exercises during pregnancy Maintaining a regular exercise routine throughout the pregnancy period can help you stay healthy and feel good. It can also improve your posture and decrease common discomforts like backache and fatigue, prevent gestational diabetes mellitus, relieve stress and build stamina for labour and delivery. Safe exercises * Walking 30 minutes or more per day. * Swimming. * Indoor stationary bicycling. * Low impact aerobics. * Lamaze classes under supervision of a certified instructor. Exercises to be avoided * Holding breath during any activity. * Any activity where fall is likely. * Extensive jumping, hopping, skipping, bouncing or running. * Deep knee bends, full sit-ups, double-leg raises, straight-leg toe touches. * Bouncing while stretching. * Waist twisting movements. * Heavy sports followed by long period of no activity. * Exercising in hot humid weather. Medicines and their safety * Treating even simple ailments can be complicated as there is concern regarding their safety vis-`E0-vis the baby. In general, it is best to avoid any unnecessary medication during early pregnancy as foetal organs develop rapidly in first trimester. * No medication, even a simple painkiller, to be taken without consulting the doctor. * Folic acid supplements in first trimester and iron and calcium in second and third trimester are safe. * Any extra vitamins and protein supplements only after consulting the doctor. — The writer is Senior Consultant, Gynaecology & Obstetrics, Fortis Hospital, Mohali

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