Students across the country are preparing for exam season, which is often a source of stress for families. As Holland & Barrett and NHS doctor, Dr Amir Khan explained: “The exam season is a difficult period for both students and their parents.”
He said: “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, a balanced diet and good rest.”
Sharing advice for students dealing with exam stress, he emphasised the importance of prioritising wellness. 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. It’s also common to struggle with either falling asleep, or having disturbed sleep through the night due to nerves, so a good bedtime routine can make all the difference.”
He added: “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, 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.
“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.”
Dr Khan shared a reminder that your GP can help if anxiety is persistent or interferes with your everyday life. He explained: “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.”
Holland & Barrett Nutritionist Emily Foster also shared advice for students keen to improve their nutrition. She recommended a balanced diet that includes slow-releasing energy (think complex carbohydrates like wholemeal bread, pasta, porridge and pulses), omega-3 rich foods (think fish, pumpkin seeds, walnuts, rapeseed oil, soya, and tofu) and B vitamins.
She explained: “Most types of B vitamins help the body turn food into energy, but B6 can help turn carbohydrates and protein into energy, whilst helping the body form haemoglobin and supporting red blood cell formation, and B12 is essential for making red blood cells and keeping the nervous system healthy.”
The expert also advised against skipping breakfast. “Evidence suggests that children who eat breakfast have better cognitive function than those who don’t,” shared Foster.
“While many of us know the importance of ‘brain food’ on the day of an exam, the way you eat every day may affect learning, too. Many studies over the years have looked into healthy eating habits and academic performance, and while there are likely many other factors involved (e.g. sleep!), there has been an association between breakfast consumption and better grades.”
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