If not, what if just a day before examination you feel weak or fall ill? Physical health is as important as mental health. Don’t neglect it.

Have you ever wondered what would have happened if Newton, Einstein and Alexander were not physically and mentally healthy?

Physical health and mental health are two sides of same coin - Important for Success. If confused, just think - Could Newton have discovered the law of gravity had he fallen asleep of tiredness under the tree before the apple could fall around him?

Similarly, could a physically strong Alexander have won battles, had he not applied his mind and implemented strategies in the way he did?

Again, could Einstein have come out with E=mc2 that day had he had a headache and body ache? Answers to all the three questions? - Maybe no.

Bottomline is that no matter in which field you want to excel, you should be both physically and mentally sound.

Neither of them alone can help you overcome tough times and work towards excellence. And, it goes without saying that their synchronisation is also important if you are preparing for an exam, be it a board exam, a competitive exam or a nursery exam.

‘The exams time is a time when both mind and body are tested, as mind and body go through a lot of stress. Both are equally important for a successful performance.

You have to maintain your body’s internal strength to take on the long hours and also your attention and concentration to study well,’ says Dr Bhuvneshwari Shankar, a dietician  at Apollo Hospital. She can be contacted at 98416 84948.

While there are many ways to keep mental and physical health intact, one of the good ways is to ensure consumption of adequate nourishment by consuming a balanced diet. Inclusion of micronutrient- fortified beverages in the balanced diet may also be useful.

Internal strength is the key Being internally strong is important and becomes even more important during months of seasonal variations. This may help save not only money but more importantly precious time that may otherwise get squandered in the management of non-wellness conditions.

It merits mention that any dent in physical health before or during examination may relegate you towards the back- seat regardless of how well you may have prepared for the exam. The message is simple - Make your body internally strong.
 
What to consume and what not to?
It is advisable to consume home- made foods; fruits and vegetables; salads and roasted snacks; micronutrient-fortified beverage; lots of water; small and frequent meals and not to consume medicines that claim to develop brain; tobacco products; outside food; fried/oil snacks; coffee and tea and food or drink in larger quantity.

Balanced diet
Breakfast: A bowl of whole grain cereals like oats (on waking up), 1 fruit + 5-8 almonds, + 1 egg.
Mid-morning - 1 glass health drink/Glass of fresh fruit juice

Lunch: 2 soya + wheat chapattis (1:1) proportion, sprouts - 1 cup or dal - 1 bowl, curd - 1/2 cup, vegetables, raw salad

Tea: 1 cup health drink + 8-10 black raisins or fresh fruit or juice.

Dinner: Brown rice (1 bowl) or 2 soya + wheat chapattis (1:1 proportion), dal or fish, vegetables + salads

Eating right is the mantra
The system in which we operate may not give us enough room for sports or any such physical activity (that may build the internal strength) before and during examination, particularly when the examination schedule is tight.

So, make sure that you eat right. ‘Like physical activity, eating right also works in terms of making the body internally strong’, says the doctor.

Ironically, a large number of students do exactly the opposite. President of Indian Dietetics Association (IDA) Dr Dharini Krishnan observes that students tend to put on a lot of weight and thus become sluggish between December and April, a period when they need to be highly active.

This is largely because they spend almost the whole day at home during the period and indulge in binge eating. What makes matters worse is less physical activity coupled with inadequate sleep.

Physical activity & good sleep matter
Physical workouts like sports, timely sleep, short breaks apart from a healthy regular diet are always better.
All these together not only help relax and rejuvenate but also help refocus on studies.

‘Taking a break amidst long hours of study gives time for knowledge assimilation, which may not otherwise happen because of immense rise in stress levels,’ says Saptvinayak Medical College Psychiatrist Dr Rajini (contact number: 09845329154).

Tips for preparation for examinations:
*Stress - Little amount of stress is good, not too much of it. So, don’t let worries overwhelm you.

*Confident - Keep the spirit high and be confident. You can crack any exam if you are confident.

*Right - Eat right, drink right, and think right. This will help you perform right.

*Exercise - 20 minutes of exercise daily is highly recommended. This will keep you physically fit, active and alert

*Break - Take a short (5-10 minutes) break after every 45-50 minutes of regular study. This will help you regain your concentration and also help you refocus.

*Sleep - Sleep for at least 7 hours a day. This will help your body function well and will also keep you internally strong

*Learning by understanding - Don’t cram-. understand the concept. This will help you answer even twisted questions.