Testing times
Exam season is coming, and with it a bucketload of stress. As five million students across the UK prepare for their exams, we ask the experts how parents can help their kids cope, from diet to revison tips
Sunday, May 06, 2007
by Gemma Quade
The time of year that all students in Northern Ireland - and their
ever-suffering parents - dread is on its way. Yes, exam time is approaching
again.
It's enough to bring you out in a cold sweat, the thought of spending hours
in a sweltering hall trying to remember everything you've learnt in the last
couple of years of GCSEs, A-Levels or degree study.
While a few nerves might be a good way to get the adrenalin pumping, too
much stress can be detrimental to a child's health, and affect
concentration. And it's not just the kids who feel it - a 2003 survey found
four out of five parents said that the stresses of their children's exams
put a strain on family life.
DIET
Research shows nutrition plays a critical role in concentration and brain
development, so ensuring your child eats a well-balanced diet in the run-up
to their exams is essential.
They should always eat breakfast and try and lower the sugar in their diet -
if they can eat fruit instead of chocolate, that's a step in the right
direction. Also discourage them from having caffeine-laden drinks or
particularly sweet drinks - although a bit more boring, water is much better
for the brain.
Concentration will also be improved if you can boost the amount of vitamins
and minerals your child is receiving. The best way of doing this is of
course upping the amount of fruit and veg they eat, but taking a
multi-vitamin in capsule form will also help.
Your child should eat plenty of carbohydrates to help fuel the brain and,
according to nutrition consultant Dr Jackie Stordy, it's vital to increase
the uptake of essential fats.
"Trials suggest omega-3 and omega-6 fats may help concentration levels,"
she says. "It's not possible for the body to manufacture these so they
must come from the diet. However, eating the right types of foods in
sufficient quantities is easier said than done, so taking a supplement is a
sensible choice."
She suggests trying Efalex capsules, which are widely available and cost
from £6.99 a packet. You can also try to introduce oily fish like herring,
mackerel, sardines or anchovies, and seeds such as pumpkin and flax
(linseed).
EXERCISE
Exercise is an important tool during the build-up to exams, according to
Linda Blair, a clinical psychologist specialising in exam stress.
"If you've been exercising regularly aerobically - that is walking,
swimming, jogging, cycling etc - for more than six weeks, you've already
lowered your general pulse rate, which means that the chances of getting
panicky are low," she says. "If you haven't been doing regular
exercise you can start now and still benefit, but you mustn't exhaust
yourself because it will just make another stress for your body, so be very
measured about it."
With revision timetables coming out of their ears, your children might not
think they have time to schedule themselves some exercise. However, it can
have a calming effect on the mind and help to relax the body.
If they're having trouble memorising a mathematical formula or Shakespearean
quote, a run around the block or quick game of tennis can help get rid of
all that pent-up frustration. Plus, exercise makes your body release
endorphins - natural chemicals that make you feel good.
It's vital to take regular breaks during revision, so encourage your child
to do something active during their breathers from work to make them feel
refreshed and ready to tackle the next batch of studying.
