Pariksha Pe Charcha: Experts Recommend Home-Cooked Meals, Less Sugar for Stress Relief

New Delhi: During the fourth episode of Pariksha Pe Charcha 2025 on Friday, experts emphasized the role of nutrition in managing stress and boosting energy levels during exams. They highlighted that consuming home-cooked meals and reducing the intake of sugary foods and beverages can improve concentration and mental well-being.

Prime Minister Narendra Modi shared insights from the session on social media platform X, stating that experts provided "nutrition tips to boost memory, stay energized, and improve concentration during exams."

One of the key takeaways was the adverse effects of excessive sugar consumption, which can heighten stress levels. Gut health expert Shonali Sabherwal underscored the benefits of home-cooked meals and recommended including millets in the diet, particularly for breakfast. "Millets provide sustained energy for up to eight hours and help curb sugar cravings," she explained.

Renowned nutritionist and author Rujuta Diwekar suggested that peanuts can be an effective stress buster, while energy drinks may increase stress and anxiety. She also pointed out that digestive issues like constipation or loose motions are common among students experiencing stress. "A simple yet effective solution is eating bananas, which work well for both conditions and are easily available," she noted.

Diwekar also warned against the consumption of packaged foods, linking them to obesity, diabetes, and hypertension. Similarly, health and nutrition influencer Revant Himatsingka, popularly known as FoodFarmer, urged students to be mindful of their dietary choices and their impact on overall health.

Sabherwal further advised incorporating high-fiber foods to promote a healthy gut microbiome and recommended consuming nuts for better digestion and brain function. Additionally, she emphasized the importance of drinking adequate water and getting sufficient sleep to manage stress effectively.

Physical activity was also highlighted as a crucial factor in stress management. Diwekar suggested that engaging in movement, even during exams, not only helps alleviate stress but also supports better posture.