The Benefits of Practicing Gratitude Daily: How Nutrition Can Help Reduce Exam Stress

Exams can be a stressful time for students, affecting their mental and physical well-being. To address this, Pariksha Pe Charcha 2025—an initiative led by Prime Minister Narendra Modi—focuses on helping students tackle academic pressure through expert guidance. One of the key topics in this year's discussion was The Benefits of Practicing Gratitude Daily and how nutrition plays a vital role in managing stress effectively.

Renowned nutrition and wellness expert Rujuta Diwekar shared valuable insights on the impact of healthy eating habits on students’ stress levels. She emphasized that practicing gratitude daily, combined with a well-balanced diet, can help students stay calm, focused, and energized during exams.

What is Pariksha Pe Charcha 2025?

Pariksha Pe Charcha is an annual event where Prime Minister Narendra Modi interacts with students, parents, and teachers to address exam-related stress and anxiety. The 2025 edition included discussions on wellness, stress management, and productivity techniques, with a special emphasis on diet and nutrition.

One of the key messages of this year’s session was The Benefits of Practicing Gratitude Daily. Experts highlighted how students who cultivate gratitude are more likely to stay motivated, develop resilience, and perform better academically. Nutrition plays a crucial role in this process, as eating the right foods can enhance mental clarity and emotional well-being.

Who is Rujuta Diwekar?

Rujuta Diwekar is one of India’s leading nutritionists, known for her expertise in holistic health and traditional Indian food wisdom. She has worked with celebrities like Kareena Kapoor Khan and advocates for a balanced approach to nutrition that prioritizes local, seasonal, and home-cooked foods.

During Pariksha Pe Charcha 2025, Rujuta shared practical tips on how students can manage exam stress by making small but significant changes in their diet. She reinforced the idea that a well-nourished body leads to a well-balanced mind, making it easier for students to practice gratitude and stay positive.

Why Nutrition is Important for Managing Exam Stress?

Stress can deplete the body of essential nutrients, leading to fatigue, lack of focus, and increased anxiety. A proper diet helps:
✔ Improve concentration and memory
✔ Regulate mood and reduce anxiety
✔ Boost energy levels naturally
✔ Support overall mental and physical well-being

Rujuta Diwekar highlighted that students often overlook nutrition during exams, relying on junk food, caffeine, and energy drinks. Instead, she encouraged them to consume home-cooked meals rich in essential nutrients, which naturally reduce stress and enhance focus.

How Practicing Gratitude and Eating Well Work Together

The act of gratitude has been scientifically proven to lower stress levels, improve mental resilience, and enhance overall happiness. When combined with proper nutrition, students can experience:

👉 Better Sleep: Foods like bananas and rice help regulate sleep patterns, ensuring students wake up refreshed.
👉 Stable Mood: Nuts and dairy products provide essential vitamins and minerals that promote emotional stability.
👉 Increased Energy: Traditional foods like homemade ghee and paneer prevent fatigue and keep students active.

By adopting a mindful approach to both gratitude and nutrition, students can navigate their exams with a calm and focused mindset.

The Benefits of Practicing Gratitude Daily: How Nutrition Helps Reduce Stress and Improve Focus

Stress and anxiety are common among students, especially during exams. While studying hard is essential, maintaining a proper diet is just as important for mental clarity and focus. Nutrition plays a crucial role in managing stress, improving brain function, and enhancing overall well-being. When combined with The Benefits of Practicing Gratitude Daily, a well-balanced diet can help students feel calmer, more focused, and emotionally stable.

How a Balanced Diet Reduces Stress and Improves Focus

A balanced diet is more than just eating three meals a day—it involves consuming the right nutrients that support brain health and emotional well-being. Stress can negatively impact students’ ability to concentrate, retain information, and stay motivated. However, the right foods can help:

✔ Reduce cortisol levels (the stress hormone)
✔ Improve memory and cognitive function
✔ Stabilize mood and prevent anxiety spikes
✔ Enhance overall focus and concentration

Just as The Benefits of Practicing Gratitude Daily improve emotional resilience, a nutrient-rich diet strengthens the body’s ability to cope with stress. Eating the right foods can make a significant difference in how students handle exam pressure.

How Nutrition Impacts Brain Function, Anxiety, and Well-Being

The brain requires specific nutrients to function efficiently. Without them, students may experience brain fog, irritability, and fatigue, making it difficult to stay focused. Here’s how proper nutrition supports brain function and mental well-being:

👉 Omega-3 Fatty Acids (Found in Nuts, Seeds, and Fish): These essential fats support memory, learning, and concentration. They also help reduce inflammation, which can contribute to stress-related fatigue.

👉 Magnesium (Found in Bananas, Nuts, and Dark Chocolate): Magnesium plays a crucial role in reducing anxiety and promoting relaxation. It helps regulate neurotransmitters that control mood and stress response.

👉 Vitamin B Complex (Found in Dairy, Whole Grains, and Leafy Greens): B vitamins support brain function and help in the production of serotonin, a neurotransmitter that enhances mood and reduces stress.

👉 Protein (Found in Paneer, Eggs, and Legumes): Protein provides amino acids essential for neurotransmitter production, which helps maintain emotional balance and focus.

Just like The Benefits of Practicing Gratitude Daily train the mind to focus on positivity, proper nutrition trains the brain to function optimally, even under pressure.

The Necessity of Maintaining a Proper Diet During Exam Preparation

During exams, students often neglect their diet, relying on processed foods, caffeine, and sugary snacks. These foods may provide a temporary energy boost but ultimately lead to crashes, increased anxiety, and difficulty concentrating. Instead, students should:

✅ Eat Regularly: Skipping meals can cause blood sugar fluctuations, leading to mood swings and fatigue.
✅ Choose Whole Foods:Fresh fruits, vegetables, whole grains, and dairy provide sustained energy and essential nutrients.
✅ Stay Hydrated:Dehydration can cause headaches, reduce concentration, and increase stress levels.
✅ Avoid Caffeine Overload: While coffee and energy drinks provide short-term stimulation, they can also lead to restlessness and disrupted sleep patterns.

By maintaining a proper diet, students not only nourish their bodies but also enhance their ability to stay focused and calm. The combination of mindful eating and The Benefits of Practicing Gratitude Daily creates a powerful tool for reducing stress and improving overall academic performance.

The Benefits of Practicing Gratitude Daily: Foods Recommended by Rujuta Diwekar for Stress Reduction

Exams can be a challenging period for students, often leading to stress and anxiety. While studying techniques and time management play a crucial role in exam success, nutrition is equally important. A well-balanced diet can help students stay calm, improve focus, and enhance memory. Renowned nutritionist Rujuta Diwekar has emphasized the importance of consuming traditional home-cooked foods to naturally reduce stress. When combined with The Benefits of Practicing Gratitude Daily, these foods can help students maintain emotional stability and mental clarity.

Traditional Home-Cooked Foods for Stress Reduction

Rujuta Diwekar strongly advocates for the inclusion of simple, home-cooked meals in daily diets. She believes that traditional foods not only provide essential nutrients but also support mental well-being. Here are some of the key foods she recommends for stress management:

1. Nuts (Peanuts, Almonds, Walnuts) – Brain Boosters

Nuts are packed with healthy fats, proteins, and essential vitamins that enhance brain function and reduce stress. They provide:
✔ Omega-3 Fatty Acids:Support cognitive function and improve memory.
✔ Magnesium:Helps in muscle relaxation and reduces anxiety levels.
✔ Vitamin E:Protects brain cells from oxidative stress, keeping the mind sharp.

Adding a handful of peanuts, almonds, or walnuts to a daily diet can improve concentration and lower stress levels. Just as The Benefits of Practicing Gratitude Dailyhelp develop a positive mindset, nuts contribute to a healthier brain, making it easier to stay focused during exams.

2. Fruits (Bananas, Seasonal Fruits) – Natural Mood Lifters

Fruits are an excellent source of natural sugars, fiber, and essential nutrients that keep the body energized and the mind calm. Among them, bananas and seasonal fruits stand out as powerful stress-relieving foods.

✔ Bananas: Rich in potassium and magnesium, bananas help regulate mood and prevent fatigue.
✔ Citrus Fruits:Oranges, lemons, and other citrus fruits provide vitamin C, which reduces stress hormones in the body.
✔ Mangoes and Berries:These contain antioxidants that protect the brain from stress-related damage.

When students consume fruits daily, they not only nourish their bodies but also maintain a stable emotional state. Similar to The Benefits of Practicing Gratitude Daily, eating fruits can promote a sense of well-being and relaxation.

3. Homemade Ghee – The Ancient Superfood

Despite common misconceptions, ghee is an excellent food for brain health and stress management. Rujuta Diwekar recommends including homemade ghee in meals to:

✔ Enhance Brain Function:Ghee contains healthy fats that support memory and concentration.
✔ Stabilize Mood:The fatty acids in ghee help reduce anxiety and promote emotional balance.
✔ Boost Digestion:A healthy gut contributes to a stress-free mind.

A small amount of ghee in daily meals can help students feel mentally and physically stronger. Just like The Benefits of Practicing Gratitude Daily improve emotional resilience, consuming ghee strengthens brain function and overall well-being.

4. Dairy Products (Paneer, Curd) – Calcium-Rich Stress Relievers

Dairy products like paneer and curd are excellent sources of protein, calcium, and probiotics. They contribute to stress reduction by:

✔ Regulating Sleep Patterns:The amino acid tryptophan found in dairy helps improve sleep quality, ensuring better focus.
✔ Supporting Gut Health:A healthy gut is directly linked to lower anxiety levels.
✔ Providing Lasting Energy: Dairy products keep students feeling full and energized for longer periods.

Eating curd with meals or having paneer in a balanced diet can prevent fatigue and mood swings. Just as The Benefits of Practicing Gratitude Daily promote inner peace, these dairy products help students stay calm and focused.

The Benefits of Practicing Gratitude Daily: How Peanuts Help Reduce Stress Naturally

Managing stress effectively is crucial for students, especially during exams. While study techniques and mindfulness play a role, diet also significantly impacts stress levels and brain function. One simple yet powerful food that can help in stress management is peanuts.

Peanuts are often overlooked as a snack, but they are packed with essential nutrients that naturally lower stress and improve focus. When combined with The Benefits of Practicing Gratitude Daily, consuming peanuts can enhance mental clarity, emotional stability, and overall well-being.

How Peanuts Help in Stress Reduction

Peanuts are a natural stress reliever due to their high nutrient content. Unlike processed snacks or energy drinks that can cause energy crashes and increase anxiety, peanuts provide sustained energy and calm the nervous system. Here’s how they help:

✔ Regulate Stress Hormones:Peanuts contain magnesium, which reduces cortisol (the stress hormone) and promotes relaxation.
✔ Improve Brain Function:They are rich in healthy fats that enhance memory and focus.
✔ Boost Mood Naturally:Peanuts contain tryptophan, an amino acid that helps in serotonin production, the “feel-good” hormone.
✔ Provide Long-Lasting Energy: Unlike sugary snacks, peanuts prevent energy crashes and keep students alert.

Just as The Benefits of Practicing Gratitude Daily train the mind to focus on positivity, eating peanuts supports mental resilience, ensuring students stay calm and confident.

Why Peanuts Are a Better Alternative to Energy Drinks

Many students turn to energy drinks for an instant boost during exam preparation. However, these drinks can cause more harm than good, leading to anxiety, restlessness, and even heart palpitations. Here’s why peanuts are a superior choice:

✅ Energy Drinks: Provide a short-lived energy spike followed by a crash, increasing stress levels.
✅ Peanuts:Offer sustained energy, keeping the brain active without sudden drops in concentration.

✅ Energy Drinks: Contain high levels of caffeine and sugar, leading to dehydration and jitteriness.
✅ Peanuts:Are rich in healthy fats and proteins that nourish the brain and maintain hydration levels.

✅ Energy Drinks: Can disturb sleep patterns, making it harder to retain information.
✅ Peanuts:Support relaxation and better sleep, leading to improved memory retention.

When students choose peanuts over artificial stimulants, they experience better focus, improved mood, and reduced exam stress. Just as The Benefits of Practicing Gratitude Dailyhelp build emotional strength, peanuts contribute to long-term mental well-being.

How to Include Peanuts in a Daily Diet

Peanuts are versatile and easy to incorporate into a student’s diet. Here are some simple ways to enjoy them:

🍽 Peanut Butter on Whole Grain Bread:A healthy breakfast option that provides long-lasting energy.
🥗 Peanuts in Salads:Adds crunch and essential nutrients to a meal.
🥜 Plain Roasted Peanuts:A nutritious, stress-relieving snack between study sessions.
🥤 Peanut Smoothie:Blended with banana and milk for a brain-boosting drink.

By consuming peanuts daily, students can naturally manage stress, enhance focus, and maintain emotional balance. Combined with The Benefits of Practicing Gratitude Daily, this simple dietary habit can lead to significant improvements in academic performance and overall health.

The Benefits of Practicing Gratitude Daily: The Importance of a Balanced and Varied Diet

Maintaining a balanced and varied diet is essential for both physical and mental well-being. Renowned nutritionist Rujuta Diwekar emphasizes that just as students study different subjects in school to gain knowledge, they should also consume a variety of foods to meet their nutritional needs. A diverse diet ensures the body and brain receive essential nutrients, helping students stay focused, energized, and stress-free.

When combined with The Benefits of Practicing Gratitude Daily, following a balanced diet enhances overall well-being by reducing stress, boosting mood, and improving brain function.

Rujuta Diwekar’s Analogy: Diet Variety and School Subjects

Rujuta Diwekar explains that just as students cannot excel by studying only one subject, they cannot achieve good health by eating just one type of food. A variety of food groups is necessary to maintain proper bodily functions. Each food group plays a unique role, just like different subjects contribute to a well-rounded education.

• Proteins support muscle repair and cognitive function, similar to how mathematics strengthens logical thinking.
• Carbohydrates provide energy, just like science helps in understanding the world around us.
• Healthy fats protect brain cells, much like literature nurtures creativity and emotional intelligence.
• Vitamins and minerals regulate body functions, just as social studies teach discipline and awareness.

By including all food groups in daily meals, students can stay mentally sharp, physically active, and emotionally balanced. Just like The Benefits of Practicing Gratitude Daily bring emotional stability, a varied diet helps maintain long-term health.

The Importance of Including Different Food Groups

A well-balanced diet must include all essential nutrients. Relying on only one type of food can lead to deficiencies, causing fatigue, poor concentration, and increased stress. To prevent this, students should focus on incorporating the following food groups into their meals:

1. Protein-Rich Foods for Brain Function

Proteins help build brain cells and improve concentration. Some of the best sources include:

• Lentils and legumes
• Dairy products like paneer and curd
• Nuts and seeds
• Eggs and lean meats

2. Carbohydrates for Sustained Energy

Carbohydrates act as the body’s primary energy source, preventing fatigue and mental exhaustion. Healthy options include:

• Rice, whole wheat, and millets
• Fruits like bananas and apples
• Root vegetables like sweet potatoes

3. Healthy Fats for Cognitive Performance

Healthy fats protect nerve cells and enhance memory. Some excellent sources include:

• Homemade ghee
• Nuts like almonds and walnuts
• Avocados and olive oil

4. Vitamins and Minerals for Overall Well-Being

Vitamins and minerals regulate body functions and prevent deficiencies. Some key sources include:

• Leafy greens for iron and folic acid
• Citrus fruits for vitamin C
• Dairy for calcium and vitamin D

By ensuring a balance of these nutrients, students can reduce stress, enhance brain function, and maintain better emotional stability. Just like The Benefits of Practicing Gratitude Daily help in developing a positive mindset, consuming a variety of foods supports a stress-free and productive lifestyle.

How Variety in Diet Prevents Deficiencies and Boosts Brain Function

Eating the same foods daily can lead to nutritional deficienciesthat negatively impact brain function. Here’s how a varied diet prevents deficiencies and improves mental clarity:

• Prevents Iron Deficiency: Iron-rich foods like spinach and lentils boost oxygen supply to the brain, improving focus.
• Regulates Blood Sugar Levels: Whole grains and fiber-rich foods prevent energy crashes, ensuring steady concentration.
• Supports Gut Health: Probiotic-rich foods like curd help maintain gut bacteria, reducing stress and anxiety.
• Enhances Memory: Omega-3 fatty acids from walnuts and flaxseeds improve learning ability.

A well-balanced diet works just like practicing gratitude daily—both contribute to overall happiness, better stress management, and long-term success.

The Benefits of Practicing Gratitude Daily: The Role of Proper Nutrition in Student Success

A well-balanced diet is one of the most effective ways for students to manage stress and improve concentration. In Pariksha Pe Charcha 2025, renowned nutritionist Rujuta Diwekaremphasized how including traditional, home-cooked foods in daily meals can enhance brain function, boost energy levels, and reduce anxiety.

At the same time, The Benefits of Practicing Gratitude Daily also contribute to a calm and focused mind. Just as gratitude shifts attention from stress to positivity, proper nutrition ensures that the brain functions optimally during exam preparation.

Recap of Key Nutrition Tips from Pariksha Pe Charcha 2025

Rujuta Diwekar highlighted several important nutrition tips for students to help them stay mentally and physically strong. These include:

• Incorporating a Variety of Foods: Just as students need different subjects to gain knowledge, they need a variety of foods to get essential nutrients.
• Choosing Traditional, Home-Cooked Meals: Foods like peanuts, bananas, rice, ghee, and dairy products provide essential vitamins and minerals.
• Avoiding Processed and Energy Drinks: Natural foods regulate stress, whereas artificial stimulants can increase anxiety and lead to energy crashes.
• Focusing on Nutrient-Rich Snacks: Peanuts and fruits help maintain steady energy levels without harming the body.
• Eating Mindfully and in Moderation: A balanced diet prevents nutritional deficiencies and keeps the brain alert.

Each of these tips aligns with The Benefits of Practicing Gratitude Daily, as they encourage mindful eating, improved well-being, and reduced exam stress.

Encouragement for Students to Adopt Healthy Eating Habits

To perform well academically and stay mentally resilient, students must make small but effective changes to their diet. A well-planned diet helps in:

• Improving Focus and Memory: Foods rich in healthy fats, proteins, and vitamins support cognitive function.
• Managing Stress Effectively: Nutrients like magnesium and Omega-3 help regulate stress hormones.
• Boosting Energy Naturally: Whole foods provide long-lasting energy, preventing fatigue and drowsiness.
• Enhancing Overall Well-Being: A balanced diet ensures physical and mental stability, making it easier to handle pressure.

Just as The Benefits of Practicing Gratitude Daily encourage a positive mindset, healthy eating habits create a strong foundation for better learning, concentration, and emotional stability.

Final Thoughts: Nutrition, Gratitude, and Academic Success

A proper diet is a powerful toolfor students to enhance their academic performance and mental well-being. When students focus on eating nutrient-dense foods and practicing gratitude, they can:

• Reduce exam stress naturally without relying on unhealthy habits.
• Maintain sharp focus and avoid distractions during study sessions.
• Strengthen emotional resilience, making it easier to handle academic pressure.
• Boost overall health, ensuring sustained energy and motivation.