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Experts at Pariksha Pe Charcha 2025 shared valuable tips on managing exam stress through healthy eating, highlighting the importance of natural foods, hydration, and mindfulness.
Nutrition and wellness expert Rujuta Diwekar, macrobiotic nutritionist Shonali Sabherwal, and health influencer Revant Himatsingka in Pariksha Pe Charcha episode 4.
The fourth episode of Pariksha Pe Charcha 2025 was live-streamed today at 10 a.m., featuring insightful discussions on healthy eating and lifestyle habits. Nutrition and wellness expert Rujuta Diwekar, macrobiotic nutritionist Shonali Sabherwal, and health influencer Revant Himatsingka, popularly known as ‘Foodpharmer’, shared practical tips to help students manage exam stress through mindful eating.
Variety In Diet Is Essential: Rujuta Diwekar
Speaking about the importance of a balanced diet, Rujuta Diwekar compared meals to school subjects. “Just like we have different subjects in school, we should have variety in our diet. Some foods act as natural destressers—peanuts, bananas, and rice. These must be included in the diet,” she advised.
She also highlighted the adverse effects of energy drinks, explaining that they can increase stress rather than alleviate it. Instead, she recommended bananas and rice to stay energised and reduce anxiety.
Read Labels, Eat Smart: Revant Himatsingka
Revant Himatsingka, known as ‘Foodpharmer’, emphasised the importance of reading food labels through his initiative Label Padhega India. “The idea is to understand what we’re consuming. If everyone in India starts reading labels, they’ll know what they’re eating. My goal is to include health education in the school curriculum within the next five years,” he said.
He suggested starting the day with green vegetables to curb junk food cravings. “If you crave junk food, have green veggies in the morning, nuts between meals, and fruits early in the day,” he recommended.
Homemade Food Is Best: Shonali Sabherwal
Shonali Sabherwal advocated for homemade meals to manage stress and maintain good health. “Homemade food is the best for destressing. Including millets and brown rice in your diet can help keep cravings under control. Millets, in particular, can keep you full for around eight hours,” she explained.
To manage sugar cravings, she suggested having curd with sugar and avoiding processed foods. “In the past, our food was naturally healthy. Today, we have to think before we eat. If you’re stressed, try beetroot juice instead of coffee,” she advised.
How To Control Sugar Cravings: Tips From Shonali Sabherwal
Shonali Sabherwal advocated for homemade meals to manage stress and maintain good health. “Homemade food is the best for destressing. Including millets and brown rice in your diet can help keep cravings under control. Millets, in particular, can keep you full for around eight hours,” she explained.
To manage sugar cravings, she suggested having curd with sugar and avoiding processed foods. “In the past, our food was naturally healthy. Today, we have to think before we eat. If you’re stressed, try beetroot juice instead of coffee,” she advised.
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Say No to Soft Drinks
Revant Himatsingka warned against consuming sugary beverages. “The amount of sugar you eat in a week can sometimes be present in a single soft drink. It’s better to opt for water or homemade beverages,” he suggested.
The session concluded with a strong message about prioritising health during exam preparations. The experts encouraged students to eat home-cooked food, stay hydrated, and engage in physical activity to manage exam stress effectively.
Practical Tips To Beat Exam Stress
The experts shared some actionable tips to help students stay focused and stress-free during exams:
- Hydrate with Buttermilk: Rujuta recommended drinking buttermilk instead of soft drinks to stay hydrated.
- Exercise and Maintain Good Posture: “If stress causes constipation, eat a banana or curd with sugar. Playing for even half an hour can improve digestion and posture,” Rujuta advised.
- Switch to Natural Chips: Shonali suggested making sweet potato chips at home instead of opting for packaged ones.
