Healthy Body and Mind
Food for thought
Providing a variety of healthy foods doesn't just give your child’s body a boost, it also benefits their brain cells. Skimping on meals may well give your child extra cramming time, but it can also leave them hungry and unable to concentrate, so ensure they eat regularly and sensibly. Think wholemeal sandwiches and fruit, rather than cakes and biscuits!
Brain Fuel
- Bread, pasta, cereals and potatoes are filling and packed with starchy carbohydrates, which release energy slowly, meaning your child can keep going for longer.
- Fruit and vegetables provide essential vitamins and minerals. Aim for at least five portions a day.
- Food like pasties, chips and crisps are high in fat, reserve them only for treats.
- Provide plenty of fluids. Dehydrated brains don't think clearly and water is healthier than sweet, fizzy drinks.
- Meat, fish, pulses, milk and dairy foods are good sources of protein. Moderate amounts are essential for a healthy diet.
Time of Day
Studies have shown that the best time of the day to study new topics is in the morning. So prioritise your new subjects and weaker topics in the morning and study the mundane and topics you are confident in later in the day. The night before the exams can be hard. Don't start revising completely new areas with your child, it'll just freak them out. Instead, stick to key points and summaries that you have both created, rather than referencing big chunks of text. If it feels like nothing's going in, don't worry. Whatever revision your child does now will pay off later. Finally, make sure that your child gets a decent night's sleep and they’ll perform better.
Sleep
Losing one hour's sleep out of 8 reduces your IQ by 1 point the next day and it accumulates. So if you cheat on sleep by 2 hours a night over a five day week, you lose 15 IQ points. If you take the normal adult with an IQ of 100, by Friday they're practically idiots! Imagine what it does to your child in the run up to examinations.
Spotting Stress Symptoms
Feeling stressed generally means feeling anxious about something that your child is having difficulty controlling or confronting. The symptoms include:
- Palpitations
- Sweating
- Irritability
- Tiredness
- Loss of appetite
- Dizziness
- Unusual emotional feelings
- Difficulty sleeping
- Migraine
- Asthma
- Indigestion
- Irritable Bowel Syndrome (IBS)
- Feeling generally unwell or unable to relax
Stress can also cause depression. The symptoms include mood changes, poor appetite, poor sleep, low self-esteem and suicidal thoughts or actions. It can also affect motivation, making it hard to study for exams.
Sleep Tips
- Ensure your child goes to bed and get up around the same time each day.
- Ensure they avoid caffeine-packed coffee, tea and cola late at night.
- Encourage taking a long soak in the bath to help them wind down.
- Ensure they are not going to bed on an empty stomach as this will make sleeping harder.
- If you're having real problems sleeping, see your GP.
- Stress kills sleep. Keep eleven plus exams in perspective.
Exercise
Staying hidden away in the bedroom can often seem like the best option when revision time is short. But a bit of the great outdoors can blow the cobwebs away and help your child unwind. The best exercise to schedule is going for a swim or kicking a ball around to give their mind and body a workout. If your child can't get out, at least ensure they get up and out of their chair for a stretch and a wander. Remember: Take breaks regularly.
