However, experts warn that exhausting oneself during the final stretch is a flawed strategy that can lead to collapse right before the exam.
Eat right, sleep enough.
During the peak exam preparation period, students' brains work at a higher intensity than usual. Just like a machine running at full capacity, if it's not properly fueled and maintained, it will quickly become exhausted.
Dr. Huynh Ngoc Phuong Thuy, Head of the Nutrition Department at Hung Vuong Hospital (Ho Chi Minh City), stated: "A common mistake is that students cut back on eating and sleeping time to dedicate more time to studying. They believe that skipping 30 minutes of eating and an hour of sleeping will give them more time to absorb knowledge. However, in reality, when the body lacks nutrients and the brain is fatigued, the ability to absorb information decreases significantly, leading to forgetting what they learned."
According to Dr. Thuy, a proper diet during exam season doesn't need to be overly complicated, but it must adhere to scientific principles. First and foremost, never skip breakfast. After a long sleep, blood sugar levels drop; if energy isn't replenished promptly, the brain will enter a "starved" state, causing lack of concentration, drowsiness, and fatigue. A complete breakfast not only "wakes up" the body but also provides sustained energy for the entire study session.
In terms of nutrition, parents should prepare a balanced menu that includes all four essential food groups: carbohydrates, protein, fats, vitamins, and minerals, with particular emphasis on healthy carbohydrates and fats.
“The brain is the organ that consumes the most glucose in the body. A drop in glucose directly affects cognition and memory. Therefore, during main meals, students need to eat enough rice, porridge, noodles, etc. However, it is necessary to distinguish between good carbohydrates and bad sugars. Sweets, sugary drinks, and fast food should be limited because they only provide empty calories, causing blood sugar to rise rapidly and then drop suddenly, making the body feel sluggish and sleepy,” Dr. Thuy explained.
In addition, good fats, especially Omega-3s, are considered the "building blocks" of brain cells and the nervous system. Dr. Thuy emphasized the importance of including fish, nuts, and especially eggs in the diet. The folk belief that students should avoid eggs for fear of failing is unfounded. In fact, eggs are a "superfood" for exam season, rich in protein, vitamins A, D, B12, and choline – an important nutrient for cognitive function and memory. Avoiding eggs means missing out on a valuable, effective, and economical source of nutrition.
Not only is eating and drinking important, but sleep also plays a vital role. Many students abuse strong tea, coffee, or energy drinks to stay up all night studying for exams. From a medical perspective, this is a costly act of "borrowing" health, easily leading to insomnia, rapid heartbeat, anxiety, and circadian rhythm disorders. As a result, the next morning, even though they are still awake, their minds are less sharp and they have difficulty absorbing new knowledge. According to doctors, deep sleep is the time when the brain organizes and transfers information from short-term to long-term memory.
Students participate in a computer-based mock exam for the High School Graduation Examination at the Ho Chi Minh City University of Banking. Photo: HUBLearn how to be "smartly lazy".
If nutrition is the foundation of physical health, then psychology is the decisive "weapon" in determining results in the exam room. The pressure to pass and family expectations sometimes become an invisible burden for students.
According to Mr. Pham Thai Son, Director of the Admissions and Communications Center at Ho Chi Minh City University of Industry and Trade, who has many years of experience working with candidates, the most important thing is for students to "free themselves." "Don't put pressure on yourself with the thought 'failing means the end' or 'this exam will decide your whole life.' No exam has enough power to determine the entire value of a person. Learning is a long process; scores are just milestones, not the final destination," Mr. Son shared.
From the perspective of an education expert, Mr. Son introduced the concept of "smart laziness" in exam preparation. Instead of cramming and studying from morning till night, students need to optimize their study time. "Studying a lot doesn't necessarily mean you'll remember for a long time. The human brain isn't a computer hard drive that can store information just by cramming. Follow a three-step process: Understand first - remember later - practice last. Once you grasp the essence of the problem, memorizing will be much easier," Mr. Son explained.
This method involves breaking down study time into smaller segments: focusing for 25-30 minutes, then taking a 5-minute break to allow the brain to recharge before starting the next study cycle. Mr. Son also recommends that students set a "curfew" for themselves: going to bed before 11 PM, avoiding extending study time when the body is already tired. Getting enough sleep, deep breathing, and knowing how to relax will help achieve high study efficiency.
One notable aspect of this year's exam preparation counseling is the leveraging of technology to support learning. In the digital age, students can use artificial intelligence tools like ChatGPT, Gemini, or NotebookLM as a "personal tutor" to explain difficult concepts, summarize lengthy content, or create test questions.
Finally, but equally important, is the connection with family. During this sensitive period, many students choose to remain silent, bearing the pressure themselves for fear of disappointing their parents. Mr. Son encourages students to proactively share with their families about their abilities, aspirations, and anxieties. In reality, many parents don't prioritize academic achievement but simply hope their children will do their best. Choosing a school, a career, or deciding to take a gap year should be an equal dialogue between students and parents, rather than a one-sided, imposed decision.
"Exam season is not just a knowledge race, but also a test of self-management skills. A healthy body thanks to proper nutrition, a clear mind thanks to scientific study methods, and the support of family will be the best preparation for students to confidently enter the exam room, transform pressure into motivation, and achieve the desired results," Mr. Son emphasized.
Source: https://giaoducthoidai.vn/giu-nguon-nang-luong-de-but-pha-mua-thi-post778827.html
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