Foods that help students relieve anxiety before high school graduation exam season
The National High School Graduation Exam usually takes place on hot summer days. Prolonged hot weather combined with stress and anxiety can greatly affect the health of candidates. Parents should pay attention to and take care of their children with a reasonable diet, increasing the necessary vitamins...
1. Anxiety disorder due to stress during exam season
According to Dr. Tran Anh Tuan - Hanoi Medical University Hospital, exams are always very stressful experiences for students, especially when facing decisive exams such as transfer exams and high school graduation exams. Many students have shown signs of mental disorders due to exam pressure.
Dr. Anh Tuan said: "Every year, during exam season, there are students hospitalized due to mental disorders. This is due to the pressure of studying, a tight schedule, combined with the expectations of parents, causing many students to become ill."
Anxiety disorders often develop silently, as a result of a period of accumulated, compressed pressure. Parents need to pay attention to their children's manifestations, especially during testing and exam periods. Unlike normal states, children with anxiety disorders always feel:
- Feeling depressed, not interested in things that normally make you happy.
- Mental lethargy, boredom, accompanied by negative thoughts and outlook. Children may cry easily, feel useless, hopeless, often sad, depressed, tired, lack energy, and lose concentration.
- Many cases have more severe symptoms such as: Difficulty sleeping, insomnia, light sleep, changes in eating habits such as loss of appetite or overeating leading to weight changes...
- Some other accompanying symptoms such as digestive disorders, constipation, abdominal pain, stomach pain, restlessness, discomfort...
Dr. Tran Anh Tuan informed: If children are overly anxious, complain of headaches, dizziness, muscle tension... making them always feel insecure, have dry mouth, difficulty swallowing, and are afraid to go to school. This could be a manifestation of generalized anxiety disorders. In addition, there are also forms of functional stress such as children having stomachaches, headaches, stomach pain, gastrointestinal bleeding, diarrhea...
2. Adequate nutrition is a way to reduce anxiety disorders
According to Dr. Tran Anh Tuan, parents should work with their children to determine appropriate goals so that they can have a comfortable mindset before entering the exam room. Near the exam date, parents should apply mental therapy to help their children feel confident, avoiding pathological stress or mental disorders related to stress during exam season.
Dr. Tran Anh Tuan noted that during this time, parents should pay more attention to their children's health with a reasonable diet, supplementing with micronutrients, vitamins and minerals... to help nourish the body and improve health.
Courtney Barth, M.D., a registered dietitian based in Cleveland, Ohio, recommends the Mediterranean diet for overall health and wellness, including stress reduction. The foods in the Mediterranean diet are also good stress-fighting foods: fish, poultry, fruits, vegetables, whole grains, and healthy fats. Expert Courtney Barth explains how certain foods can help reduce cortisol levels, the main hormone responsible for stress.
2.1 Some foods help fight anxiety and stress
The best way to reduce cortisol in your body is to focus on an anti-inflammatory diet. That means eating fewer processed foods and more whole foods.
Nutritionist Barth
The goal is to eat foods that reduce inflammation and help fight stress by reducing cortisol in the body.
Foods rich in vitamin B:B vitamins, especially vitamin B12, can help metabolize cortisol. Examples: Beef, chicken, eggs, whole grains. Shellfish are also rich in vitamin B12, zinc, copper, manganese and selenium, which contribute to the synthesis of neurotransmitters such as gamma aminobutyric acid (GABA).
Foods rich in omega-3 fatty acids:These foods reduce inflammation. The best form of omega-3 is found in fatty fish, but you can also get it from a number of plant sources. Foods rich in omega-3 fatty acids include: anchovies, avocados, chia seeds, flax seeds, herring, mackerel, olive oil, oysters, salmon, sardines, tuna, walnuts.
Foods rich in magnesium:Magnesium is extremely beneficial in reducing inflammation, metabolizing cortisol, and relaxing the body and mind. Foods high in magnesium include: Avocados, bananas, broccoli, dark chocolate, pumpkin seeds, and spinach.
Protein rich foods:Foods such as meat, fish, poultry, and beans help promote balanced blood sugar levels. Specifically: almonds, chicken breast, eggs, lean beef, lentils, peanuts, quinoa, tuna, salmon, shrimp...
Fermented foods are good for the gut:70-80% of our immune system depends on the gut, so regulating gut function will contribute greatly to increasing immunity. Foods rich in probiotics and fermentation can help balance blood sugar and lower cholesterol: Greek yogurt, Kefir, kimchi, Kombucha, pickles...
2.2 Stress-causing foods to avoid
Along with eating the above stress-fighting foods, you should also avoid foods that increase cortisol levels. Foods that stress the body include: Alcohol. Caffeine. Foods high in sugar. Simple carbs, such as pastries and breads made from refined flour. Soft drinks.
Dietitian Barth notes that eating in moderation is essential. If you want to reduce stress, keep one important tip in mind: Don't skip meals and try to eat regularly every 3-5 hours to help balance blood sugar levels. If your body is in a state of hypoglycemia, it will cause stress and increase cortisol levels.
Courtney Barth also recommends not to arbitrarily use supplements to get the vitamins and nutrients you need. Always prioritize providing nutrition through food sources and importantly, regularly every day.
