Lesson Notes By Weeks and Term v4 - SHS 3

Lesson Video

This page supports the lesson note with a companion video and a short classroom-ready summary.

For class groups and homework, share this lesson page so learners also get the summary, objectives, and full lesson context.

Performance objectives

• Explain the concept of nutrition and its importance.
• Identify various nutrients and their functions.
• Discuss the link between diet, stress, and anxiety.
• Learn how to cope with stress through proper nutrition.

Lesson summary

As SHS 3 students, you are preparing for one of the biggest examinations of your life, the WASSCE. This period naturally comes with a lot of pressure, stress, and anxiety. While we often think about studying hard, we sometimes forget that the food we eat is the fuel for both our bodies and our brains. This lesson explores the powerful connection between nutrition and our mental well-being. We will learn how making smart food choices can be a practical and effective tool to manage stress, improve concentration, and boost our mood, helping us perform our best in school and in life. This knowledge is not just for exams; it is a life-long skill for maintaining good health.

Lesson notes

This section breaks down the essential knowledge needed to understand how diet affects stress and anxiety. A. What Are Stress and Anxiety? Stress: This is the body's natural reaction to any demand or threat. When you perceive a challenge (like an upcoming exam or a family problem), your body releases hormones like cortisol and adrenaline. In short bursts, this "fight or flight" response can be helpful, making you more alert. However, chronic (long-term) stress keeps cortisol levels high, which can lead to fatigue, poor concentration, high blood pressure, and a weakened immune system. Anxiety: This is a feeling of worry, nervousness, or unease, often about an event with an uncertain outcome. While everyone feels anxious sometimes, persistent anxiety can interfere with daily life. Physically, it can cause a racing heart, sweating, and feelings of restlessness. B. The Gut-Brain Connection: Your Stomach is Your "Second Brain"

Imagine a direct communication line between your stomach and your brain. This is the gut-brain axis. Your intestines are home to trillions of bacteria (the gut microbiome). These tiny organisms do more than just digest food; they play a huge role in producing neurotransmitters. Neurotransmitters are chemical messengers that control your mood, sleep, and concentration. A key neurotransmitter is Serotonin, often called the "happy chemical" because it contributes to feelings of well-being and happiness. Fact: About 90% of your body's serotonin is produced in your gut! What this means: The food you eat feeds your gut bacteria. A healthy diet with plenty of fibre from fruits, vegetables, and whole grains encourages beneficial bacteria to thrive, leading to better serotonin production and a more stable mood. A diet high in sugar and processed foods can disrupt this balance, negatively affecting your mental health. C. Foods and Habits That WORSEN Stress and Anxiety

Certain foods can put your body on a "stress rollercoaster," making you feel worse. Sugary Foods and Refined Carbohydrates: Examples: Soft drinks (Coke, Fanta), energy drinks, biscuits, meat pies, white bread (*bofrot*, sweet bread). How they worsen stress: They cause a rapid spike in your blood sugar, giving you a short burst of energy. However, this is followed by a sudden "crash". This blood sugar crash can cause symptoms that feel exactly like anxiety: irritability, nervousness, fatigue, and difficulty concentrating. Excessive Caffeine: Examples: Coffee, energy drinks, and to a lesser extent, black tea. How it worsens stress: Caffeine is a stimulant. In small amounts, it can increase alertness. However, too much can overstimulate your nervous system, leading to a racing heart, jitters, and disrupted sleep. Poor sleep is a major contributor to stress and anxiety. Processed and Fried Foods: Examples: Fried yam/plantain with no other nutrients, instant noodles, heavily processed sausages. How they worsen stress: These foods are often low in essential nutrients and high in unhealthy fats and sodium. They can cause inflammation in the body, which studies have linked to increased anxiety and depression. They offer very little fuel for your brain. D. Foods and Nutrients That HELP MANAGE Stress and Anxiety

These are the foods you should focus on, especially during stressful periods.

Evaluation guide

• Explain how to cope with stress and anxiety
• Collaborative Learning: Engage in a whole class discussion on how to cope with stress
• and anxiety.
• Project -Based Learning: