Diet tips to ease anxiety in kids

                                                               

 Anxiety and stress are no longer restricted to adults. These seem to be prevalent among young children and teenagers. The reasons for the increase in everyday anxiety in kids and teenagers can be several such as parental control, family atmosphere, peer pressure, exam stress, school performance, health issues, some kind of phobia/ fears, etc. However, simple changes in diet can defuse anxiety in kids.

Essential diet tips to ease anxiety in kids

                                                             
Omega 3 Fatty acids: Foods rich in Omega 3 fatty acid eases anxiety as they activate the production of serotonin levels. Examples of omega 3 fatty acid foods are flax seeds, tofu, and fish. Include these foods in the daily diet of your child and help him calm down.

                                             

                                 

Vitamin B foods: Deficiency of Vitamin B can lead to irritable behavior, confusion, and anxiety. Foods rich in Vitamin B are ideal to counter such issues. Therefore, go for eggs, whole-grain foods, citrus fruits, and almonds to fulfill the requirements of Vitamin B in kids.

Foods rich in Tryptophan: Tryptophan naturally relaxes the mind by producing neurotransmitters such as serotonin. It is helpful in regulating sleep and mood. Foods such as turkey, oats, soy, and sesame seeds should be given to anxious kids to relax them.

                                     
                                                                   
Water: Nothing can beat the power of water to de-stress and relax the mind as well as the body. So, encourage your kids to drink plenty of water on a regular basis as it will keep dehydration-induced anxiety at bay.

Probiotics: Probiotics such as yogurt restricts harmful bacteria growth and promotes the healthy immune system as well as the gut. This ensures reduced stress and anxiety levels.

Avoid fried foods, caffeine, and too sugary foods especially when the child is feeling anxiety. Instead, focus on fruits and vegetables that nourish kids with ample nutrients.

Besides, kids may tend to overeat when stressed out. Keep healthy foods/ recipes ready so that they reach out to only nutrient-rich foods. Simultaneously, engaging them in indoor or outdoor activities will also help to reduce their stress levels.

Everyday stress can happen but now, you know the above diet tips to ease anxiety in kids.


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Exams Stress and Kids

Exams are about to begin and the stress to score high is showing up on the faces of kids and parents. However, stress can result in bad performance and grades. Moreover,  too much stress can cause, loss of appetite and sleep, anxiety, depression, and even suicidal tendencies.
                                       

Exam stress in kids can have a negative impact on overall health

Reasons behind EXAM STRESS

1. The vast syllabus needs to be revised regularly.
2. The constant pressure of parents and family
3. High expectations and social pressure to perform
4. Uncertainty regarding the future and results

5. Any unexpected turn of events such as the absence of a parent or an event like Corona lockdown.

Parents need to take some proactive measures so that their kids sail through the exams in a stress-free way. Their support can help a lot in preparing for the examination. Here are tips to maintain distance between exam stress and kids:

Effective Tips to Reduce Exam Stress in Kids

The first and foremost thing a child needs to know that their parents support them whatever be the result. Especially, in some undesirable situations like Corona lockdown wherein families were confined to homes, kids may feel anxious about their performance. Though the pandemic is over, the impact is yet to go. Kids have lost touch and fear of performance may burden their minds.

Therefore, it becomes extremely important to provide comfort to our kids that they are good enough and they deserve love whatever the outcome. In addition, check and follow these effective tips to reduce exam stress in kids.

• Drinking water during the studies helps in memory retention. Therefore, ask your kid to drink water frequently in between.

• Introduce healthy foods and discourage junk foods.  Seasonal foods like fruits, dry fruits, veggies, etc boost the energy of kids.

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• Breathing exercises help to shed stress from the mind. Teach your kids some easy breathing exercises so that they can feel stress-free and fresh.

• Short breaks between the studies to eat or to play help kids refresh themselves. The child can participate in physical activity/sports for recreation. Indulging in mind games also helps to refresh the mind.

• A longer duration of studies exhausts the child and reduces the retention of memory. Therefore, plan study duration time as per the concentration of the child.

• Group studies with peers can help. It can be coming together at each other's place or even through online sessions together at Zoom, Google, or Microsoft Teams.  Group discussions also help kids to support each other and have revision in a friendly atmosphere.                 

Exam preparation in groups ease the stress levels.

• Encourage your child to think positively. A positive atmosphere at home is helpful in keeping the kid calm and confident. Use positive and appreciative words like- well done, good going, etc.

• For a healthy atmosphere, let the children listen to music and share some light moments with family. It is important to have a time slot that is dedicated to fun, music and dance, and games minus exam discussions.

• Avoid comparisons with other kids, it decreases the morale of the child. Every child is distinct from others in capabilities. Therefore, comparison only adds to stress and does not inspire kids to perform, Hence, be conscious of the words you choose to inspire kids.                                                                                                                                               

• Sound sleep is also necessary for children. An irregular routine of sleeping makes the child weary and irritated. Ensure sound sleep of kids and in-between naps during daytime, if required.

• Last but not the least; formulate an agreeable timetable for studies and other activities so that kids can enjoy and also prepare for exams without feeling burdened.

Hope these tips will greatly reduce exam stress among kids and enhance performance. All the best!

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