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New Delhi: Eating home-cooked meals and reducing the intake of sugary foods and drinks can significantly boost energy levels and reduce stress during exams, experts emphasized during the fourth episode of Pariksha Pe Charcha 2025 on Friday.
Prime Minister Narendra Modi highlighted the importance of nutrition during exams, stating on social media platform X that experts shared “nutrition tips to boost memory, stay energised and improve concentration during exams.”
Importance of Cutting Down Sugar
The panel of experts discussed how excessive sugar intake can elevate stress levels, negatively impacting both mental and physical well-being. Gut health specialist Shonali Sabherwal underscored the importance of eating home-cooked food and incorporating millets into meals, particularly breakfast. “Millets can support you for eight hours and also control sugar cravings,” she said.
Nutrition and wellness expert Rujuta Diwekar recommended consuming peanuts as a natural stress buster while cautioning against energy drinks, which she said can increase stress levels instead of alleviating them.
The Role of Fruits and Fibre in Stress Management
Diwekar also addressed common digestive issues caused by stress, such as constipation and loose motions, suggesting bananas as an effective remedy. “One fruit that works wonders in both cases is a banana, which is available everywhere,” she said. She further emphasized the importance of avoiding packaged foods, which contribute to obesity and related health conditions like diabetes and hypertension.
Health and nutrition influencer Revant Himatsingka, known as FoodFarmer, stressed the need to be mindful of one’s diet and how it affects overall health. Meanwhile, Sabherwal advocated for a diet rich in high-fibre foods to promote good gut microbiota and advised incorporating nuts for sustained energy.
Hydration, Sleep, and Physical Activity
Beyond diet, the experts also emphasized the importance of hydration and adequate sleep as essential components of stress management. Diwekar advised students to stay physically active, even during exams, stating that movement not only reduces stress but also helps improve posture and focus.
Earlier, in an interview with IANS, Sabherwal pointed out that modern dietary habits have shifted significantly towards processed and fast foods, such as pizza, burgers, and chocolates, which can lead to an increase in sugar levels. “High intake of these foods can be detrimental not only to physical health but also to mental health. Increased sugar levels can negatively affect your mood and cause brain imbalances,” she explained.
To counteract this, she suggested including naturally sweet foods like sweet potatoes, beetroot, and carrots in daily meals, which can help maintain a stable mental state and overall well-being.
Conclusion
The insights shared at Pariksha Pe Charcha 2025 highlight the critical role of nutrition, hydration, and physical activity in managing exam stress. Experts encourage students to make mindful choices about their diet and lifestyle to enhance focus, memory, and overall health during exam season.
Disclaimer: This article provides general information based on expert recommendations and should not be considered a substitute for professional medical or nutritional advice. Individual dietary needs may vary, and it is advisable to consult a healthcare professional for personalized guidance.
