How to study to stay healthy until exam day

Physical weakness, hospitalized due to overstudying

Studying all day in class, Duong Quoc Vi, a 12th grade student at Son My High School, Quang Ngai , still spends most of his evenings reviewing for the upcoming 2023 high school graduation exam.

"I usually study from 7:30 pm to 2:00 am in the evening, sometimes until 3:30 pm. I mainly practice solving questions and study online in exam preparation classes on Facebook and TikTok. I feel my body is somewhat weak and tired, even falling asleep on the table due to lack of sleep, but the exam is near so I have to try harder," Vi shared.

Similarly, Nguyen Thi Thuy Phuong, a 12th grade student at Quang Trung High School in Binh Dinh, also studied until 2 a.m. "I feel quite healthy now, but because I stay up late a lot, I am not alert and have back pain from sitting too much," Thuy Phuong said.

PMT, a 12th grader at Nguyen Van Cu High School in Ho Chi Minh City, lost nearly 5 kg in 2 months of revision. Because he studied all day at school and had to go to extra classes until 10 pm at night, T. often skipped meals. On June 10, T. had a severe stomachache, so his family took him to the hospital and he was diagnosed with stomach pain due to fasting and stress.

"For about 2 weeks now, I have barely had dinner. After finishing school, I run straight to my extra class and only drink a carton of milk to stave off hunger. My weight used to be around 60 kg, but now I only weigh 55 kg. After being hospitalized, my parents did not let me stay up late to study to maintain my health for the exam," the male student said.

Students should balance between studying and resting as exam dates approach.

Balance your study and rest regimen

Responding to Thanh Nien Newspaper reporter, Dr. Truong Mai Quyen (Deputy Head of Nutrition Department, Tra Vinh Obstetrics and Pediatrics Hospital) commented that fasting and staying up late to study for exams at the current stage of some students is an activity that is not good for health and can easily cause adverse effects.

"Working continuously for a long time will stimulate the central nervous system to work without rest, leading to fatigue, reducing work and study efficiency. In addition, irregular living and nutrition will affect the function of the digestive system, affecting health. Some problems that students may have are hypoglycemia, digestive disorders, stomach ulcers...", Dr. Quyen warned.

In addition, irregular eating and resting will affect the mood and concentration of candidates. According to Dr. Quyen, students and parents should have a plan to balance review time, rest and a reasonable diet to ensure health at the current stage. Students need to regulate their lifestyle as well as study frequency to reduce micronutrient deficiencies, stress can easily lead to stress, and are susceptible to gastrointestinal infections.

Two students choose a corner in the coffee shop to review for the upcoming 2023 high school graduation exam.

"Ensuring adequate nutrition during this period will help strengthen the brain, helping you face and overcome the stress of exam season. You must eat 3 main meals and should have 1-2 snacks, absolutely do not skip breakfast, because it is very important as well as providing energy after a long night. Food needs to be diverse and full of groups: protein, fat, B vitamins, starch, iodine, iron, zinc, vitamin C... prioritize animal protein, there should be 5 meals a week using fish", Dr. Quyen advised.

At the present stage, Dr. Quyen advises parents not to give their children too many supplements, not to feed them strange, difficult-to-digest foods that can easily cause food poisoning. Finally, they must get enough sleep, from 6-8 hours/day and combine with light exercise, drink enough water to help blood circulation and stay calm and alert.

Ms. Duong Thi Huynh, a biology teacher at Nguyen Thien Thanh High School for the Gifted in Tra Vinh province, said that although students need to actively review during this period, they still need to eat well and not review or study too hard.

"Students must ensure their knowledge, health and spirit. Before the exam day, students should practice solving more questions, practice questions to hone their problem-solving skills, and review important knowledge points carefully. When the exam day is near, just review what you have learned and reviewed, do not cram more. Keep your mind relaxed, not too stressed to be able to complete the exam in the best way," said Ms. Huynh.

Source link: https://thanhnien.vn/thi-tot-nghiep-thpt-cach-hoc-de-khoe-manh-den-ngay-thi-185230623123136643.htm