Prepare for the college entrance examination and relax about food, clothing, housing and transportation

It is graduation season again. For the students who are about to take the college entrance examination and the high school entrance examination, this exam is a major event in their lives. The college entrance examination and the high school entrance examination not only test the students' learning ability and the school's teaching ability, but also the parents' logistical support ability.

By this time, academic preparations have been almost complete, and the physical and mental health of children are what need the most attention. The Disease Control Center has prepared the following health tips for candidates and parents, hoping that they will be helpful.

Clothes

The temperature has been fluctuating recently, so you should add or remove clothes in time to avoid catching a cold or getting heatstroke.

When engaging in outdoor activities, it is recommended to wear light-colored long-sleeved shirts and long pants, and apply repellent if necessary to prevent mosquito bites.

Food

Choose dining places with better food safety conditions, such as school cafeterias, home, etc., and do not eat or eat less takeout.

Try not to eat cold foods such as cold meats, cold dishes, sashimi, salads, etc.

It is recommended not to make major dietary adjustments before the exam, and not to eat or eat less high-fat, high-salt, and high-sugar foods, so as not to increase the burden on the gastrointestinal tract and cause physical discomfort.

Adequate protein can strengthen immunity. Recommended sources include fish, shrimp, poultry (skinless), eggs, milk (people with lactose intolerance should avoid drinking milk), and tofu.

An appropriate amount of carbohydrates ensures energy supply to the brain. It is recommended to consume 50-150g of whole grains (millet, corn, oats, whole wheat flour, etc.) and miscellaneous beans (red beans, mung beans, kidney beans, pinto beans, etc.) per day, and 50-100g of potatoes (potatoes, sweet potatoes, taro, yam, etc.) per day.

Eat more fresh vegetables and fruits. It is recommended to eat at least 5 kinds of vegetables a day, totaling 300-500g; 2 kinds of fruits, totaling 200-350g.

It is recommended to consume a moderate amount of foods that have a refreshing effect. It is recommended that you carefully choose caffeinated foods or drinks according to your normal situation, and the amount of dark chocolate (containing theobromine) above 70% should not exceed 20g.

Depending on the food intake of the candidates, dietary supplements such as protein powder and vitamins can be appropriately supplemented.

live

Keep your home clean and open windows for ventilation. If you turn on the air conditioner or cannot keep the room ventilated all the time, it is recommended to open the windows for ventilation every 2-3 hours, for at least 15 minutes each time.

When the temperature is too high, turn on the air conditioner to lower the room temperature, but be careful not to set the air conditioner temperature lower than 26℃.

Ensure adequate sleep time and good sleep quality. Maintain good work and rest habits and avoid staying up late. It is recommended to ensure at least 8 hours of sleep per day during the exam period.

OK

You can do some appropriate physical activities to eliminate brain fatigue and improve the excitability and flexibility of the nervous system.

Try to avoid outdoor activities between 10 a.m. and 3 p.m., and wear sunscreen.

Avoid going to crowded and poorly ventilated public places. If you must go out, it is recommended to take personal protection measures, such as wearing a mask.

You should wash your hands or disinfect your hands in time after returning home from outside, after touching express delivery or cleaning up garbage, after coughing or sneezing, and after going to the toilet.

Psychological adjustment

Moderate tension before the exam is conducive to the full development of individual potential. What we should avoid is the anxiety caused by excessive tension.

Give yourself positive suggestions, such as “I can do it, I believe in myself”, “It’s no big deal, just try your best”… to boost morale and increase confidence.

Adjust your breathing and thoughts, and take several deep breaths to achieve a state of mental and physical relaxation.

Divert your attention by imagining the relaxation and happiness after the exam, or do what you are most interested in for a while, such as listening to music, reading, etc.

[Attention] If you experience symptoms such as fever, cough, vomiting, diarrhea, etc. before the exam, you must report to your school teacher as soon as possible and seek medical treatment in time.

[Don’t be bothered by the CDC’s nagging]

Prepare all the exam supplies, including important documents such as ID cards and admission tickets. Items related to the exam should be kept properly to avoid forgetting or losing them. Parents should look at their children's exam results rationally and create a relaxed family atmosphere.

Contributors: Yan Qiong, Zhu Yiyi, Wang Zhengyuan

Editor: Xia Wen

Reviewers: Chen Jian, Zhu Zhenni, Luo Chunyan, Feng Xiaogang