Managing exam stress!
There are some great natural products which are suitable for young people, to support their stress and anxiety levels. Here are some of our favourites, again which are popular with customers:
- Theanine and lemon balm – theanine (from tea) and lemon balm, have both been shown to have a calming effect. This combination can be taken at any time of the day, or before bed. It is particularly useful for anxiety, especially as the theanine works quickly. It can be taken as you feel your anxiety levels rising or prior to an exam, for example.
- B vitamins – taken as a complex, the B Vitamins are needed to support the nervous system (as well as energy levels). B5 is also important for supporting stress.
- Magnesium – a muscle relaxant, so ideal for supporting relaxation and winding down time. This is available for young children too, in a chewable tablet or liquid, or as a spray.
Please note: some supplements, although suitable for children, need to be taken at a reduced dose, so please let us know the age of your child and we can advise you on this.
In addition, diet and sleep are also key, so try to get the right nutrients in to their diet and the ‘bad stuff’ out, as well as ensuring they get enough sleep. Easier said than done we know!
Dietary support for stress and anxiety
- Cut the sugar! – especially fizzy drinks, fruit juices and fruit smoothies – switch to whole pieces of fresh fruit , berries and dark chocolate (70-85% cacao) instead. Too much sugar causes an imbalance in our blood sugar levels, which then makes us less able to deal with stress well, affecting our moods.
- Have protein with each meal – eg nuts/seeds/eggs/chicken/fish/meat/beans/lentils/tofu. This helps to balance blood sugar levels and provides the building blocks for a healthy brain function.
- Eat good fats! – salmon, sardines and mackerel in particular are needed for a healthy brain function including memory and mood. In addition nuts, seeds, extra virgin olive oil and avocado are other important good fats to get in the diet,
- Cut the caffeine (tea / coffee) – switch to green tea (has l-theanine in and a lot less caffeine)
- Eat every 3 – 4 hours to ensure your blood sugar levels are balanced. When blood sugar levels are out of balance it has a knock on effect on stress levels.
- Include the following nutrients in your diet -they support your adrenal glands (which release stress hormones):
- Vitamin B5 (sunflower seeds, salmon, avocados, sun dried tomatoes).
- Vitamin B12 (Grass fed beef, tuna, cottage cheese, eggs, salmon).
- Vitamin C (broccoli, strawberries, kale, red peppers, grapefruit, oranges).
- Zinc (pumpkin seeds, seafood, spinach, cashew nuts)
- Magnesium (dark leafy greens, nuts, seeds, dark chocolate, figs, bananas).
- Fish oils (oily fish – salmon, mackerel, anchovies, sardines)
If you have anyone in your house taking exams we hope they go well!