As
the college entrance examination approaches, some candidates may experience
abnormal states such as palpitations, nervousness, poor sleep, and eating
disorders, and even develop related diseases. Experts from Hainan Cancer
Hospital remind candidates to maintain their daily eating habits and regular
sleep patterns, and to learn to accept their emotions
It
is the best guarantee before the exam.
dietary
aspects
Li Chao, deputy director of the Clinical Nutrition Department at Hainan Cancer Hospital, said that a reasonable diet can better help examinees relax and maintain their physical fitness.
"A few days before the college entrance examination, candidates do not need to deliberately 'tonify themselves'. The core is to eat home-cooked, light, and easily digestible meals. For all three meals, it is important to include staple foods and high-quality protein. For breakfast, you can choose staple foods such as steamed buns, Congee, noodles, and rice noodles, paired with eggs and milk to quickly replenish energy. For lunch, you can choose rice paired with lean meat, fish, shrimp, and various vegetables to ensure you have a full and satisfying meal. For dinner, reduce the portion size and choose mixed grains rice paired with vegetables and soy products to reduce the burden on the stomach and intestines without affecting nighttime rest. It is important to avoid eating foods that are not regularly consumed, as well as oily, spicy, cold, and raw foods throughout the process, to prevent gastrointestinal problems," said Li Chao.
During the college entrance examination period, Li Chao suggests that the diet should remain consistent with that before the exam, maintaining daily eating habits and avoiding sudden changes in diet. It is essential to have a good breakfast, preferably choosing foods that are easy to digest and have a stable blood sugar response. It is strictly prohibited to take the exam on an empty stomach, and it is also important to avoid overeating. For lunch, focus on a balanced combination of meat and vegetables to replenish physical strength and prepare for the afternoon exam. Dinner should be mainly light and easy to digest, with a moderate amount being appropriate.
It is important for examinees to avoid eating two hours before going to bed. If an examinee is too nervous to eat, they can have a small snack during the break between exams, preferably choosing mild and digestible foods such as dairy products, plain nuts, fresh fruits, and small breads. "In short, eat as you usually do before and after the college entrance examination. Maintaining a 'constant' eating habit is the best way to stay stable," said Li Chao.
Regarding sleep
Zheng Huining, an attending physician at the psychological counseling outpatient department of Hainan Cancer Hospital, said that some examinees may experience tension, palpitations, and other symptoms before exams. The more nervous they are, the less they can sleep, the more anxious they become, and the more anxious they are, the more nervous they feel, creating a vicious cycle.
Therefore, regarding sleep adjustment, candidates should first enhance their cognition. Mild sleep deprivation will not affect the normal functioning of the brain, nor will occasional poor sleep lead to poor performance on the exam. Secondly, maintaining a regular sleep schedule is crucial. With only a few days left before the college entrance examination, some candidates may suddenly increase their pre-exam study pressure, such as staying up late to engage in "question-bank tactics" or forcing themselves to go to bed earlier than usual. Such sudden disruption of their daily sleep habits can affect their sleep quality.
It's worth mentioning that candidates should avoid playing with their mobile phones, or solving difficult or beyond-syllabus problems, one hour before going to bed. Doing so will keep the brain in an excited state, making it difficult to calm down for a long time.
In terms of family, parents do not need to deliberately create an extremely quiet family atmosphere, as this may backfire. Parents should maintain a harmonious daily family atmosphere to alleviate the pressure on the examinees. It is important to note that parents should simply accompany their children on a daily basis, without excessive reminders such as going to bed early, going to bed quickly, or eating more. If the examinee experiences insomnia or poor sleep quality, parents should comfort and listen to them, avoiding excessive persuasion and blame.
In terms of psychological adjustment, Zheng Hui Ning stated that candidates should first learn to accept their emotions. Feeling nervous or anxious before exams is a normal phenomenon. They should adjust negative emotions through scientific stress-relieving methods and approach the exams with a relaxed mindset. Secondly, candidates and parents should manage their emotions effectively. Candidates should adjust excessively high goals or expectations, learn to identify and change unreasonable cognitions, and give positive psychological suggestions every day when necessary. When candidates experience discomfort in psychological adjustment, parents should learn to listen and accompany them, be the most loyal listener for their children, and "blame less and tolerate more", allowing children to vent their emotions and avoid suppressing them, which could affect their exam performance.
In addition, candidates and their parents should prepare all necessary items such as admission tickets, ID cards, and exam stationery in advance, and familiarize themselves with the examination room rules and requirements to ensure a calm and orderly examination. If any physical discomfort such as dizziness, palpitations, or abdominal pain occurs during the preparation or examination period, please inform the teacher in a timely manner and seek appropriate treatment. Do not insist on continuing.
This article is republished from "International Tourism Island Business Daily"
Introduction by Science Popularization Expert
Li Chao
Deputy Director of Clinical Nutrition Department (in charge)
Attending physician, Master of Nutrition
Medical expertise
Specializes in nutritional intervention for overweight or obesity, impaired glucose tolerance (pre-diabetes), diabetes, hypertension, hyperuricemia, hyperlipidemia, weight loss and malnutrition, sarcopenia, peri-operative period of tumors, peri-chemotherapy period of tumors, peri-radiotherapy period of tumors, tumor recovery period, constipation, diarrhea, liver disease, and kidney disease.
Clinic Hours
Tuesday morning, Thursday morning
Zheng Huining
Attending psychiatrist
National psychotherapist
Medical expertise
Proficient in psychological therapies such as psychoanalysis, cognitive behavioral therapy, personal meaning-centered therapy, and narrative therapy; experienced in counseling adolescents with emotional issues, parent-child communication, emotional and stress management, and oncology psychology. Capable of diagnosing and treating general psychological issues, severe psychological issues, anxiety disorders, depression, bipolar disorder, sleep disorders, neurosis, and other related mental health conditions.
Clinic Hours
Monday to Wednesday