Health Science | Back-to-school Health Guide

The bell of the new semester rings, and students are about to start a new learning journey. In this time full of hope and challenges, it is very important to maintain a healthy body and good condition. This health science popularization for the start of the school season will help you easily cope with the new semester.

1. Diet

1. Eat a good breakfast: After a night's sleep, the body urgently needs energy. A nutritious breakfast should contain carbohydrates, protein, vitamins, etc. Skipping breakfast will not only lead to inattention in the morning, but may also affect gastrointestinal health in the long run.

(II) Balanced meals: Lunch and dinner should include a reasonable combination of cereals, meat, vegetables and fruits. Cereals provide carbohydrates, which are the main source of energy for the body; meat provides high-quality protein and trace elements such as iron and zinc; vegetables are rich in dietary fiber, vitamins and minerals, which help digestion and maintain normal body functions; and fruits are an important source of vitamins and antioxidants. Try to reduce the intake of high-fat, high-sugar and high-salt foods, such as fried foods, desserts and pickled foods, as these foods can easily cause health problems such as obesity and high blood pressure.

(III) Pay attention to food hygiene: After the start of the school, there are many food stalls around the school, but you should pay attention to choosing businesses with good hygiene conditions. Wash your hands before and after meals, avoid eating unclean food, and prevent diseases from entering the body through the mouth. When buying food, pay attention to check the production date, shelf life and other information of the food, and do not buy food without any quality certificate.

2. Work and rest

(I) Adjust your biological clock: During the holidays, many students may have a casual schedule. As school is about to start, you should adjust your biological clock in advance. Go to bed early and get up early every day to ensure adequate sleep. Primary school students should ensure about 10 hours of sleep a day, and middle school students should ensure 8-9 hours. Good sleep helps the body recover and the brain develop, and improves learning efficiency.

(II) Arrange lunch break reasonably: Lunch break is an effective way to relieve morning study fatigue and improve afternoon study efficiency. Lunch break should not be too long, about 30 minutes. If the lunch break is too long, it may cause mental fatigue in the afternoon and affect the study state.

(3) Avoid staying up late: Staying up late will not only affect your learning state the next day, but long-term staying up late will also cause serious damage to your health, such as decreased immunity, endocrine disorders, etc. You should develop good sleeping habits.

3. Sports

(I) Make an exercise plan: After the start of the school year, the workload will gradually increase, but you should still make time for exercise. You can make an exercise plan based on your interests and physical condition. You can choose running, skipping, basketball, badminton, etc., which can both exercise your body and relax your mind.

(II) Activities during breaks are essential: Do not sit in your seat for 10 minutes during breaks. Get up and move around, such as stretching, walking around, relaxing your eyes and body muscles, and relieving fatigue caused by sitting for a long time. This is not only good for your health, but also improves your learning efficiency in the next class.

(III) Pay attention to sports safety: When exercising, do a good job of warming up to avoid injury. Choose an exercise intensity and sport that suits you, and do not over-exercise. If you feel unwell during exercise, stop exercising immediately and seek professional help.

4. Psychology

1. Facing anxiety about the start of school: Before the start of school, some students may feel anxious, worrying about the pressure of study, and having a bad relationship with classmates. This is a normal psychological reaction. You can relieve anxiety by communicating with family and friends and sharing your feelings. At the same time, you should adjust your mindset, face the challenges of the new semester positively, and believe that you can adapt to the new study life.

(II) Learn to manage your emotions: In study and life, you will inevitably encounter various setbacks and difficulties. It is very important to learn to manage your emotions. When you encounter unhappy things, you can vent your emotions by listening to music, exercising, writing a diary, etc., and maintain a positive and optimistic attitude.

(III) Establish good interpersonal relationships: Good interpersonal relationships are conducive to physical and mental health and academic progress. In school, we should respect others, learn to get along with classmates in a friendly manner, help each other and support each other. When encountering contradictions and conflicts, we should handle them calmly and solve problems through communication and negotiation.

A new semester is a new starting point. Let us start with health and meet new challenges with a full spirit and a positive attitude. I hope that all students will make progress in their studies and grow up healthily in the new semester!