Golden tips to improve health during exam season for students

Students at a high school in Ho Chi Minh City are studying hard to prepare for the 2018 exam. Photo: Duyen Phan

1.No night

Doctor Le Thi Hai, former director of the Nutrition Center, National Institute of Nutrition, said that due to the pressure of studying, many parents and children think that the more extra classes they can take, the better, and many children stay up very late to study.

If you stay up all night, lack sleep, or don't get enough sleep, your brain will be constantly stimulated to work, resulting in ineffective studying and working.

Dr. Le Thi Hai

Doctors advise that when you feel tired and sleepy, it means your brain wants to rest. It is best for you to leave your desk for 30 minutes to take a nap and then continue studying, or if it is too late, go to bed immediately, avoid overworking your brain, the next day you will always be tired, less alert, studying and doing homework will not be effective.

2.Get 6-8 hours of sleep

Dr. Le Bach Mai, former deputy director of the National Institute of Nutrition, recommends that students should sleep 6-8 hours a day before exams, sleep before 11pm and wake up early to study. This is the time when the brain is clear and studying is most effective.

3.Short nap

You should take a short nap at noon, it also has a very good restorative effect on the brain.

4.Exercise for... the brain

Doctors recommend that students should not study continuously, sitting for hours at a desk, but should take breaks. During breaks, students can do some light exercises to help blood circulate better and stay more alert.

5.Do not eat strange food

According to medical experts, the time near the exam date is an important time. In addition to eating enough meals, enough nutrients, and eating soft, easy-to-digest foods, candidates should avoid strange, difficult-to-digest foods and street foods because they can lead to the risk of digestive disorders, causing trouble for students during the exam season.

6.Don't skip meals

Even though you are anxious, you should not skip meals, especially breakfast, but you should not eat too much either.

7.Drink enough water

The stress of exams can be dehydrating. Research shows that students who drink water during their exams score 10% higher than those who don't.

8.Protein supplement

Currently, foods that are considered good for the brain include eggs (you can eat one every morning or have an egg as a snack every afternoon, but not at night), tofu, nuts such as green beans, black beans, fish...

9.Eat more vegetables

Add foods rich in vitamins and minerals such as vegetables, fresh fruits, milk... Use more dark green leafy vegetables (malabar spinach, kale, spinach), yellow and red fruits, pumpkin...

10.Go out when your mind is too stressed

When you study too much, feel tired and mentally stressed, take an hour to relax, such as listening to music, going for a walk somewhere... To help reduce stress, divide your study into short study sessions. You can jog, swim, cycle, or even just walk to a nearby convenience store for a few minutes to relax your mind.