Nutritious Diet, Adequate Sleep, Hydration and Stress Management Key to Better Concentration and Memory
Published on: February 24, 2026
By: BTNI
Location: Rajnandgaon, India
The Health Department has issued an advisory for students, recommending several measures to stay healthy during the examination period. Students have been advised to include nutritious food in their daily diet, get 7–9 hours of sleep every night, and remain stress-free by taking short breaks and engaging in light physical activity.
The department emphasised the importance of staying hydrated by drinking plenty of water while avoiding junk food, which can cause lethargy and reduce concentration levels. To keep the brain active and sharp, students were advised to consume almonds, walnuts, fruits, and green leafy vegetables.
Key Measures to Maintain Health During Exams
Nutritious Diet and Hydration:
Students should eat light and healthy meals 3–4 times a day instead of heavy meals. Foods such as poha, upma, and boiled chickpeas were suggested as healthy options. Protein-rich foods help maintain energy levels, while drinks like coconut water and lemon water support better focus. Excessive caffeine consumption, including tea and coffee, and outside food should be avoided. Adequate sleep is essential for memory retention and cognitive performance.
Physical and Mental Well-Being:
The advisory recommends at least 30 minutes of light exercise or walking daily to reduce stress and improve brain function. Deep breathing, listening to light music, or relaxation techniques can help manage anxiety. Students were also advised to wash their eyes with cold water occasionally and maintain proper posture while studying to avoid neck and back pain.
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The department suggested following the 50-10 rule — studying for 50 minutes followed by a 10-minute break — and the 20-20-20 rule for eye care, which involves looking at an object 20 feet away for 20 seconds after every 20 minutes of screen or reading time. Students were encouraged to set small, achievable goals instead of trying to memorise everything at once, as completing smaller tasks helps reduce stress and improves motivation.
Officials stated that maintaining a balanced routine, healthy diet, and positive mindset can help students perform better in exams while safeguarding their physical and mental health.
