Healthy diet and discipline will give a healthy mind.
1) Take simple home made meal.(Avoid Sugar mix food package food,hotel food ,junk food, Spicy food.)
2) Early morning take soaked almond and Soaked black kismis
3) Take 2 fresh seasonal fruits.
4) Take 5ml flaxseed oil daily.Non veg people can eat fish regularly.
5) Watermelon seeds, pumpkin seeds or sunflower seeds or Sesame seeds sprinkle on your salad.(these Seeds not only rich in Omega 3 but also rich in copper,Zinc, Magnesium etc micronutrients which helpful to reduce stress harmones)
6) Add 1 spoon soaked Chia seeds/Walnut in your homemade fresh curd .(Curd is natural probiotic useful for Healthy gut)
7) Avoid flavor milk or yogut it is having more sugar.. Research indicates that a diet high added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can’t form new memories and we can’t learn (or remember) Normally also don’t consume Sugar more than 4 teaspoon.
8) Water- Hydration is most important in exam or study time.Our brain is made up of 85% water.Proper hydration Improving concentration and cognition. Helping to balance your mood and emotions. Increasing blood flow and oxygen to your brain.So avoid dehydration. Include coconut water ,infuse water, lemon/lemonade water.(Best Lemonade water-1 spoon sugar+1 pinch of salt+1lit water.)
9)Sleep – Make sure at least getting 6 to 7 hour sleep daily.If you get up early morning for fresh learning take a glass of milk before go to sleep.But you want to stay up study late night don’t drink warm milk.
10) Meditation & Yoga- Make 30 minutes time of basic Yoga and meditation.It helps in improving Concentration and Willpower. It is mental food which helps to release your happy hormones.
Dietician Sheetal Mudgal
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