Exam season, epidemic season - what to do to stay healthy?

In just a few days, the 2020 high school graduation exam will take place in the context of the Covid epidemic. Focusing on studying and reviewing at this time is very important, but candidates should not forget to take care of their health, especially implementing the correct measures to prevent the Covid-19 epidemic to have a successful and safe exam.

Implement well measures to prevent Covid-19 epidemic

On August 4, the Ministry of Education and Training officially sent a document to localities, guiding the organization of the 2020 high school graduation exam. Accordingly, localities implementing social distancing such as Da Nang city and some districts, towns, and cities in Quang Nam province will postpone the exam to an appropriate time...

The remaining localities will organize the exam as planned, from August 8 to 10, 2020. At the same time, strictly implement disease prevention and control measures according to the instructions of the Ministry of Health and the Ministry of Education and Training.

Specifically: Regularly wash your hands properly with soap under clean running water, or with an alcohol-based sanitizer (at least 60% alcohol); Wear a mask regularly; avoid touching your eyes, nose, mouth; cover your mouth and nose when coughing or sneezing with a tissue, cloth, or elbow; Increase physical activity, exercise, and proper nutrition to build a healthy lifestyle; Clean and ventilate your home, clean frequently touched surfaces; If you have signs of fever, cough, sneezing, and difficulty breathing, self-isolate at home, wear a mask, and call the nearest medical facility for advice, examination, and treatment; If you return from an epidemic area, you need to self-isolate, monitor your health, and make a full medical declaration...

Allocate study time reasonably

Allocate your study time reasonably.

Determining the time to study is very important. Scientific studies have shown that human mental work capacity increases gradually from early morning to noon, then gradually decreases. Therefore, the morning is the most ideal time to study. You should wake up early to study instead of studying until 1-2 am. Remember not to stay up after 10 pm because the brain is saturated after a day of work at this time, the ability to absorb and remember has decreased.

Have a proper diet

Providing adequate nutrition is extremely important because during exam preparation and high-intensity study, the body consumes a lot of energy.

A proper diet will help candidates have the best health and spirit for exam season.

Candidates should absolutely not skip breakfast, should not eat too much in one meal or skip meals, or eat two meals in one. In addition to the three main meals, adding a late night snack or a mid-morning snack when candidates have to stay up to study is highly recommended. Candidates need to eat three main meals plus two to three snacks.

At this stage, you need to increase foods rich in omega 3 fats such as salmon, mackerel, green vegetables and nutritious nuts such as walnuts, almonds, pumpkin, peanuts... Besides, you should drink 2-3 glasses of milk every day.

Get enough sleep

The pressure of studying combined with anxiety will make many students think that the more they study, the better. Staying up all night, lack of sleep, and not getting enough sleep lead to a state where the brain is constantly stimulated to work continuously, which is ineffective. When we feel tired and sleepy, it is a signal that the brain needs to rest immediately.

You should follow the biological rhythm, that is, sleep to satisfy your needs, sleep as early as possible, sleep early to wake up early. If you lack sleep, your body will consume a lot of energy, reduce growth hormone secretion, reduce appetite, loss of appetite, slow digestion, prolong stimulation of the cerebral cortex leading to nervous system and whole body weakness, thereby reducing learning productivity.

Therefore, make sure to get 6-8 hours of sleep a day. You should study from 7pm at night, sleep before 11pm, and wake up early at 5am to study (studying is very effective at this time). Take a nap from 30 minutes to 1 hour.

Relax

Relaxation is also one of the secrets to staying healthy during exam season. You should do whatever you like during this time, especially going out. When you are stressed, listen to some music to relax your mind or play some light sports to feel more comfortable.

Drink plenty of water

Drinking lots of water not only helps the body stay healthy but also increases brain response and thinking speed. You should drink 3 liters of water/day. Always put a water bottle on your desk. Besides, you should eat more fruits, especially juicy fruits like oranges, watermelons, etc.

Prepare yourself mentally

What students and parents are always concerned about is how to have a good mentality when entering the exam. Because during this period, everyone feels heavy pressure, passing the university entrance exam is like a heavy responsibility on their shoulders. Facing such an important turning point, students often feel pressured, stressed, and lack confidence. Therefore, with the encouragement and support of their families, this invisible pressure will be shared to some extent, helping them to have a comfortable and confident mentality. Do not let the tension in your heart and then think in circles, it is easy to make you angry and depressed. Sharing your personal problems and worries, and accepting the attention of your parents and friends will help you feel more comfortable and confident.

Candidates should prepare themselves mentally for the exam.

Exercise regularly

Although physical activity is not “brain food”, it is extremely necessary because it helps blood circulate well, bringing more oxygen and nutrients to the brain, so children will be more intelligent when studying.

Our brain can only concentrate and work continuously for 45 minutes, after that it needs to rest. Therefore, it is not good to study continuously, but every 45 minutes you should take a break of about 10 minutes. This short break can be done with light exercises such as walking, while taking deep breaths to increase blood flow to the brain, helping the brain relax and rest.

Thu Hoe (synthesis)