Fuelling Success : Tips for Teens During Exam Season

Exam season can be a challenging time for teenagers, filled with long study sessions and heightened stress. Maintaining a balanced diet and healthy lifestyle is crucial to support cognitive function, energy levels and overall well-being. Here are some practical tips to help teens navigate this period effectively.

Nutrition: Brain-Boosting Foods

1. Prioritise Balanced Meals

Ensure each meal includes a mix of complex carbohydrates, lean proteins and healthy fats to provide sustained energy and support brain function. For example, a breakfast of porridge topped with nuts and berries offers slow-releasing energy and essential nutrients.

2. Smart Snacking

Opt for healthy snacks like fresh fruit, yoghurt, nuts, energy balls or dark chocolate to keep energy levels stable. These choices are preferable to sugary snacks that can lead to energy crashes.

3. Stay Hydrated

Dehydration can impair concentration and memory. Encourage regular water intake throughout the day. Try some herba teas that have been cooled down and chilled with some fruit/lemon/herb added to make it more appealing.

4. Incorporate Magnesium-Rich Foods

Magnesium supports a calm nervous system and can aid sleep. Include green leafy vegetables, legumes, seeds, and a small amount of dark chocolate in the diet.

Lifestyle: Managing Stress and Promoting Well-being

1. Establish a Study Routine

Creating a realistic revision schedule helps manage workload and reduces anxiety. Break study sessions into manageable chunks and include regular breaks to prevent burnout.

2. Ensure Adequate Sleep

Aim for 8–10 hours of sleep per night to support memory consolidation and cognitive performance. Maintain consistent sleep and wake times, even on weekends.

3. Encourage Physical Activity

Regular exercise boosts mood and reduces stress. Even short walks or stretching sessions can be beneficial during study breaks.

4. Create a Positive Study Environment

Designate a quiet, well-lit study area free from distractions. Keep this space organised to enhance focus and productivity.

5. Practice Relaxation Techniques

Incorporate stress-reduction methods such as deep breathing exercises, mindfulness, or listening to calming music to maintain emotional balance.

Parental Support: Being There for Your Teen

1. Open Communication

Engage in regular conversations about your teen's feelings and stress levels. Offer reassurance and remind them that exams are just one part of their educational journey.

2. Provide Nutritious Meals

Assist in preparing balanced meals and healthy snacks to ensure your teen is well-nourished during study periods.

3. Encourage Breaks and Leisure Activities

Support your teen in taking breaks and engaging in activities they enjoy, such as hobbies or spending time with friends, to alleviate stress.

By focusing on balanced nutrition, establishing healthy routines and providing emotional support, teens can navigate exam season more effectively and maintain their well-being.

Supporting teens during exam periods with natural, clean supplements can be a gentle way to help manage stress, enhance focus and promote relaxation. Here are a few options that combine ingredients like L-theanine and lemon balm, known for their calming properties:

🌿 Bee Calm by Unbeelievable Health

A comprehensive blend of eight active ingredients, including lemon balm, passion flower, magnesium and vitamin B5, designed to decrease tension and support relaxation during stressful times. Suitable for vegetarians and free from gluten, sugar, yeast, soy, and GM ingredients.

🌿 Viridian L-Theanine & Lemon Balm Capsules

Each vegan capsule delivers 200mg of L-theanine and 300mg of lemon balm extract, aimed at supporting relaxation and cognitive function. The formula contains 100% active ingredients with no artificial fillers.

🌿 BioCare Calm Complex Capsules

A unique combination of lemon balm, L-theanine, holy basil, and magnesium glycinate, formulated to support mental health, relaxation, and sleep. Magnesium glycinate is known for its easy absorption and role in reducing tiredness and fatigue.

Note: Always consult with a healthcare professional before introducing new supplements. These products are not intended to diagnose, treat, cure, or prevent any disease.

If you want to know more then book a free chat.

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Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.