Eating home-cooked meals and reducing sugar intake can help boost energy and reduce stress during exams, experts said in the fourth episode of Pariksha Pe Charcha 2025 on Friday.

Prime Minister Narendra Modi highlighted the session on social media, stating that experts shared “nutrition tips to boost memory, stay energized, and improve concentration during exams.”

Experts emphasized that excessive sugar consumption can increase stress levels. Gut expert Shonali Sabherwal recommended including millet in meals, particularly breakfast, as it provides sustained energy for up to eight hours and helps curb sugar cravings.

Nutritionist Rujuta Diwekar suggested eating peanuts as a natural stress reliever while cautioning against energy drinks, which can elevate stress. She noted that stress-related digestive issues, such as constipation or loose motions, can be managed by eating bananas. Diwekar also warned against packaged foods, which contribute to obesity, diabetes, and hypertension.

Health and nutrition influencer Revant Himatsingka, also known as FoodFarmer, underscored the importance of being mindful of food choices and their impact on health.

Sabherwal advised consuming high-fiber foods to promote good gut bacteria and incorporating nuts into the diet. Experts also stressed the importance of proper hydration and sufficient sleep as essential stress relievers.

Diwekar encouraged maintaining physical activity even during exams, as it helps manage stress and improves posture.

She recommended opting for foods with natural sugars, such as sweet potatoes, beetroot, and carrots, to support overall well-being.

–IANS