Following on from our blog earlier this year about exam stress, we figured we would revisit the exam stress period and draw your attention to another form of support for teenagers.
In the UK, the month of May doesn’t bounce towards them with a spring in its step as they feel more weighed down with the looming exam pressure hovering over them.
We have all been there, buried in revision (or pretending to be), and we know exams can be a daunting experience at any age, but particularly in our teenage years. With the pressure to perform well its essential to find ways to manage stress levels and maintain focus.
Stress management
Exam stress can have a profound impact on a teenager’s mental and physical health which can lead to anxiety, low mood, weakened immunity and make if more of a challenge to concentrate. According to various studies, exam stress can also affect sleep patterns [i], appetite and overall wellbeing due to an increase in cortisol production.
Sleep disturbances can have significant consequences for adolescents, including decreased academic performance, increased risk of mental health problems, and impaired cognitive function. A study found that adolescents who experienced sleep disturbances had lower grades, reduced attention span and decreased memory.[ii]
Stress management techniques can vary greatly, but certainly key strategies can help when struggling with overwhelm which can include –
- Good time management, to include study and leisure time.
- Regular physical activity.
- Regular sleep time.
- Relaxation techniques.
- Social support.
- Deep breathing exercises.
- Health eating.
- Optimal hydration.
Whilst there are many strategies to cope with exam stress, incorporating specific nutrients into your diet can play a crucial role in stress management and help create more ‘Zen’ in the body.
Nutrient support
A diet rich in colourful foods can have a positive effect on mental health, providing essential nutrients and antioxidants that support overall well-being. Known as the ‘rainbow’ diet, as it emphasises eating a variety of colourful fruits and vegetables to ensure a wide range of nutrients. Eating in colour helps to deliver the variety of the phytonutrients (nutrients from plants), vitamins, minerals and antioxidants to support health.
Essential fatty acids (EFA’s) are also vital for brain function and development, especially during adolescence. EFA’s, including omea-3 and omega-6 fatty acids, are essential for the structure and function of brain cells and are involved in various cognitive processes, such as attention, memory and learning[iii]
Maintaining healthy blood sugar levels is essential for supporting alertness and calm. Consuming regular meals, avoiding sugary and processed foods can help prevent the energy crashes. Ensuring good protein (chicken, fish, beans, nuts, seeds lentils etc), complex carbohydrates, healthy fats along with a rainbow diet will help support brain function and support blood sugar imbalances that can exacerbate the stress response, anxiety and mood fluctuations.
Maintaining calm and focus is important during exam season it can help keep your mind sharp and stress in check!!
Saffron – ‘the new chill pill’
When it comes to exams, we may need to take a targeted chill pill, one that can positively effect anxiety and stress levels.
Saffron is a natural spice that contains a compound called crocin, that promotes a natural feeling of relaxation, whilst reducing symptoms of anxiety. When combined with other nutrients, saffron can help alleviate stresses to promote a sense of calmness which is what is needed when going into exams. Saffron is often referred to a s the golden spice and has been used as a seasoning and colouring agent in food for centuries.
In one double-blind, randomised study in which 56 healthy male and female individuals received either a saffron extract or a placebo for 8 weeks. Participants who received the saffron extract reported reduced depression scores and improved social relationships at the end of the study. Saffron extract appears to improve subclinical depressive symptoms in healthy individuals and may contribute to increased resilience against the development of stress-related psychiatric disorders. [iv]
Not all saffron extracts are created equal
There are many supplements on the market that contain saffron, however, many saffron extracts lack potency due to poor-quality crocus plants or harsh extraction techniques. Safr’Inside, is an innovative patented, biotechnology that guarantees the optimal quality of the saffron extract from the crocus plant (Crocus sativus L, iridacaea). This technology ensures the highest concentration and bioavailability of its active constituents, preserving the potency of the saffron extract.
Saffron has worked for ancient civilisations – so who knows, it might just be the secret weapon to help you sail through exam season too!!
[i] Zunhammer M, Eichhammer P, Busch V. Sleep quality during exam stress: the role of alcohol, caffeine and nicotine. PLoS One. 2014 Oct 3;9(10):e109490. doi: 10.1371/journal.pone.0109490. PMID: 25279939; PMCID: PMC4184882.
[ii] Mathew GM, Reichenberger DA, Master L, Buxton OM, Chang AM, Hale L. Actigraphic sleep dimensions and associations with academic functioning among adolescents. Sleep. 2024 Jul 11;47(7):zsae062. doi: 10.1093/sleep/zsae062. PMID: 38442263; PMCID: PMC11236952.
[iii] Costello SE, Geiser E, Schneider N. Nutrients for executive function development and related brain connectivity in school-aged children. Nutr Rev. 2021 Nov 10;79(12):1293-1306. doi: 10.1093/nutrit/nuaa134. PMID: 33355357.
[iv] Jackson PA, Forster J, Khan J, Pouchieu C, Dubreuil S, Gaudout D, Moras B, Pourtau L, Joffre F, Vaysse C, Bertrand K, Abrous H, Vauzour D, Brossaud J, Corcuff JB, Capuron L, Kennedy DO. Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial. Front Nutr. 2021 Feb 1;7:606124. doi: 10.3389/fnut.2020.606124. PMID: 33598475; PMCID: PMC7882499.
