To clear the UPSC exam, many important factors need to be considered, but IAS aspirants end up neglecting the factor of maintaining good health. Good health is a vital part of the preparation for the IAS exam. In addition, many students have to plan a schedule and give equal importance to studies and exams as well. Thus it is important to take utmost care of their overall well-being. Eating the right food, exercising, and sleeping for 6 to 7 hours are also very important in preparation for the exam. Today, in this article, we will see the importance of good health for UPSC aspirants and how to remain healthy during preparation. 

While preparing for the exam, maintaining good health is as important as studying for certain hours. If the body is fit, the mind is fit too and will absorb the information very quickly. An aspirant should put in equal efforts to maintain good health for the UPSC preparation. While maintaining good health will enhance the level of preparation and keep the attention only on the goal.

Along with maintaining health, give equal importance to being coached and trained for the IAS exam with the best IAS coaching institute. We at The Thought Tree are known for providing the best learning experience to all our students in the form of mentorship, guidance, study materials, books, mock tests, doubt sessions, undivided attention, and interview guidance. We teach in such a way that students don’t feel the burden of their studies. So join us if you want to crack UPSC without any stress.


Importance of Good Health for UPSC Aspirants

It is essential to maintain a balanced diet to ensure good health. Eating food high in nutrition and filling is the best way to maintain health during the exam period. Avoid consuming foods high in sugar, fat, and beverages high in caffeine. Consuming these products will make a person feel lethargic, grouchy, and angry. Having food from time to time and some exercise is the correct way to keep the brain healthy. A saying goes like this, “A Healthy Mind and a Healthy Body is important to have a healthy life.”

IAS Aspirants should adapt to healthy food habits as there is cutthroat competition for getting selected for the exam, and thus there is a lot of pressure on the aspirants. Aspirants put in a lot of effort to clear the exam and succeed in life. An IAS aspirant has to sacrifice a lot to reach where they want to be. A lot of dedication and hard work is required to prepare for the Civil Services Exam. 

Read More: Tips to Beat UPSC Exam Stress

How to Remain Healthy during UPSC Preparation?

1. Get Enough Sleep

You must get proper sleep if you wish to learn and study concepts easily. If your brain does not get adequate sleep, it won’t be able to retain information and remember it. If you feel tired, it will be difficult for you to focus and be wide awake even during the exam. So, it is advised to get 7 to 8 hours of sleep each day.

2. Exercising

Aspirants should keep themselves energized by being active and working out. Maintaining a healthy lifestyle will boost your concentration level. It is recommended to go on a walk or work out in the gym or do yoga at home for atleast one hour each day.

3. Maintain a Diet

Importance of Good Health for UPSC Aspirants

Aspirants must follow a healthy diet chart while studying. Maintaining healthy eating will make the mind alert and active and increase the student’s attention span, which will help massively during studies. It can be difficult to maintain a healthy diet while studying for exams, but it is important. Eating junk food such as burgers, pizza, cakes, chocolates, and sweets is the choice for most students before starting to study, but it is advised to avoid all these food items. Instead, choose to eat foods high in nutrition and fiber, give your body and mind all it needs to boost your learning capacity and pick healthier alternatives such as dry fruits and juices. 

Read More: Mistakes to Avoid in UPSC Preparation

4. Eat the Correct Amount  

Aspirants should eat meals at frequent intervals high in fiber and vitamins. Eat fresh veggies, fruits, milk, nuts, dry fruits, and drink atleast 10 glasses of water every day. Avoid caffeinated beverages as they could make you feel lethargic and tired.

5. Exercise

Eating the right food and exercising are the two basic components of maintaining health. Develop a habit of doing physical exercise such as working out in the gym, walking, cycling, and running. Exercising releases endorphins, and the adrenaline rush will make you feel refreshed and energized.

6. Eat a filling breakfast

There is a saying: “Eat like a king in the morning, a rich man in the afternoon, and a beggar at night.” An aspirant must eat a filling breakfast that will make you feel energized throughout the day. Avoid skipping your breakfast at all costs and eat something that comprises all the important nutrients. 

7. Drink a lot of Water

Importance of Good Health for UPSC Aspirants

Develop a habit of drinking water while studying and in between breaks. Water is the most important part of the diet and helps maintain energy levels. Drink liquids such as fresh juices, smoothies, buttermilk, and coconut water to stay hydrated.

Read More: How to Write Essay in UPSC Mains Exam?

8. Don’t indulge in junk food

While preparing for this exam, you would find yourself indulging in junk food because of being stressed, and comfort food would make you feel better. But that is the thing, don’t give in to junk food because it would make you feel sleepy and lethargic. Instead, eat healthy and nutritious food to feel energized.

9. Take Small Breaks

It is also important to take small breaks between studying for exams. Studying can get boring, so students find it hard to concentrate and give in to distractions. During the break, don’t just sit, move around and do some stretching; step out of the house to get some fresh air or go for a walk. 

Routine for UPSC Aspirants

TimeDo thisReason
5:00 a.m.Wake upThat’s expected of you!
5:00 – 5:30 a.m.Have some water and do your morning yoga or exerciseBoosts blood flow and concentration.
5:30 – 6:00 a.m.Freshen up, have a bathGet you started for the day.
6:15 – 7:45 a.m.Read the newspaper.Make notes while reading.
7:45 – 8:30 a.m.Breakfast + travel if requiredA full breakfast will give you fuel to carry on for the rest of the day. Make sure you eat healthy and right.
8:30 – 9:30 a.m.RevisionStart with revising what you studied in the previous day.
9:30 – 11:00 a.m.StudyTake up the topics that you feel are toughest for you since your mind is fresh and can absorb a lot.
11:00 – 11:30 a.m.BreakTake a break.
11:30 a.m. – 1:30 p.m.StudyResume your studies. Try changing subjects if the subject is dragging you down.
1:30 – 2:30 p.m.LunchEat something light. It is better to avoid a nap in the afternoon.
2:30 – 4:00 p.m.Test TimeThis is a time when our mind is at its lowest efficiency. Try doing mock tests or writing at this time.
4:00 – 5:30 p.m.Again start studyingBegin with a easy topic now. A subject that you like or something that interests you.
5:30 – 7:00 p.m.BreakHave your tea/coffee. Meet positive people. Play or move around. Hit the gym if you are in the habit. If you are not traveling, all the more time for you to study!
7:00 – 8:00 p.m.StudyTake up something moderate at this time. As you would already be tired from the day’s work.
8:00 – 9:00 p.m.Revise and ConsolidateRevise and go through your notes.
9:00 – 9:30 p.m.SupperAvoid heavy meals to get a good sleep.
9:30 – 10:00 p.m.Watch news and debatesWatch quality news discussions on UPSC-relevant issues.
10:00 – 10:30 p.m.Relax timeRelax and de-stress your mind. Listen to music, talk to your family and friends, but don’t watch TV
10:30 p.m.Hit the bedGet a good sleep. Avoid going  through social media at this time.

Final Word

So, to wrap up this discussion, I hope that this article on the Importance of Good Health for UPSC Aspirants was helpful to you. All the points listed above are useful in maintaining a healthy lifestyle during the IAS exam. Eating the right food and maintaining a healthy lifestyle during exams doesn’t have to be a difficult process. Take utmost care of yourself by getting enough sleep and eating healthy foods high in fiber and nutrition.

In the UPSC exam, it is expected to have a good physique. Aspirants who wish to get selected to become administrative officers will have to go through a personality test. A healthy physique will showcase the abilities and tell that the aspirant is eligible to perform all the duties and services.

While preparing for the exam, you will have to take care of your physical and mental health at the same time. A balanced diet will strengthen the pillar of your IAS preparation. Learn to manage time, don’t get distracted, be focused, and maintain a balance in your life

So, go and give it you’re all! All the best!

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