The year is drawing to a close and the holidays are just around the corner, but many anxious students still have exams to come. With the challenges of this year it is important that the upcoming exams do not lead to increased, health-damaging stress.
That is why Laager Rooibos, in collaboration with the specialized nutritionist Mbali Mapholi, has put together some simple tips and recipes to prevent stress.
“This year saw a variety of challenges for South African students, including more breaks in class and learning,” explains Candice Sessions, Marketing Director at Laager. She explained that while parents and caregivers want to make sure that the children they are caring for succeed in exams, excessive stress and anxiety can hinder this.
“There is plenty of research showing the dangers of prolonged chronic stress, such as the increased risk of depression and anxiety, and a healthy lifestyle and structured routine are known to relieve stress and support the mind and body when it does to learn, ”she said.
Six tips against exam stress
Preparation is your best defense when it comes to addressing stress. Here are six easy-to-follow tips parents and caregivers can follow to make the end of the year exam season as relaxing and supportive as possible.
Tip # 1: timetables
Help to create a learning plan with achievable daily goals so as not to overwhelm the child. It is important that the schedule includes time for relaxation and fun, as well as work, in order to achieve a good balance.
Tip # 2: rest is best
While the temptation to study for as many hours as possible may be great – especially for matriculation students – taking time out from sleep has a negative impact on learning. A sleep deprived person is less likely to focus, and sleep plays an important role in consolidating memory to retain information learned.
Mapholi warned, “No matter what, don’t allow the child to include night study times. Parents should plan a non-negotiable bedtime during the exam period and encourage eight hours of sleep per night. “
Tip 3: stay active
Exercise not only improves concentration and concentration, it also helps you fall asleep and reduce stress. This is why it is important to include exercise in every exam schedule. She continued, “Staying active doesn’t mean going to the gym, it means devoting at least half an hour to some form of exercise. Parents and carers can accompany the youngsters on a walk or jog around the block or do yoga at home. It’s easy for children to sit long hours studying, so encourage them to stretch for five to 15 minutes every hour. ” Tip 4: stay hydrated Drinking enough water is vital to the functioning of the body, but has also been shown to improve cognitive abilities by reducing the fear of exams. Scientists at Stellenbosch University have found that drinking rooibos tea can actually help reduce stress due to two rare antioxidants (aspalathin and nothofagin) that interfere with the production of the stress hormone cortisol. Mapholi recommends Tea4Kidz, Laager’s Rooibos teas for kids, as a great option for healthy hydration during exams. Tip # 5: Eating healthy Mapholi emphasized the importance of a healthy diet when studying certain “brain foods” that are considered great options. “It’s important to start with a healthy, nutritious breakfast. It is important to plan your child’s meals and snacks. You can buy foods by major group – proteins, whole grains, fruits, vegetables, and healthy fats – and try to have at least five options a day from each food group for snacks and meals, ”she advised.
Some great educational snacks are:
- Homemade trail mix with nuts, dried fruits and seeds.
- Dark chocolate with over 75 percent cocoa to increase brain function (one or two pieces are enough).
- Popcorn is a fantastic whole grain snack, but limit the salt.
- Apple slices with peanut butter ensure a balance between simple carbohydrates, fats and proteins.
- Frozen grapes are a refreshing, sweet, and healthy snack.
Tip # 6: make a care package
Take some time to put together a care package for the child that could include a selection of healthy snacks from Mbali Mapholi, some Laager rooibos chamomile tea for increased stress relief, immune boosting vitamins, relaxing essential oils and other personalized gifts to support and care in this time.
Mbali’s homemade rooibos iced tea with Laager Rooibos Tea4kidz enriched with vitamin C. Ingredients:
- Three bags of Laager Rooibos Tea4Kidz + apple and berry with vitamin C added
- Four cups of boiling water
- A handful of berries (fresh or frozen)
- Two tablespoons of honey (optional)
- Apple for garnish
Method:
- Put the tea bags in a large pot and pour boiling water over them.
- Let rest for five minutes, then remove the tea bags and stir in the honey (if desired).
- Add the berries and set aside to cool before placing the jug in the refrigerator (leave overnight for optimal taste).
- After cooling, it is ready to serve with a few apple slices (the perfect nibbles for afterwards!)
