Pay attention to these points, Happy Holiday Sports | Candidates | What are the points

Guangming Daily reporter Tian Yating Guangming Daily correspondent Chen Lianyi Zheng Lihui

After the college entrance examination, gathering, playing games, and catching up on sleep have become several essential options for most candidates to relax and unwind. Many parents worry that once candidates relax, they will become like a wild horse without restraint. Many candidates who suddenly transition from a tense atmosphere to a relaxed state will inevitably experience a certain psychological gap. It is necessary to relieve stress through some means, but it is also not advisable to overeat, drink, or play recklessly. How to make good physical and mental adjustments during this holiday? Let's hear what the doctor says.

Regular diet and balanced nutrition

General practitioner Liu Chan from Xiangya Second Hospital of Central South University: During the growth period of the college entrance examination, one is under significant pressure, which can lead to stress induced overeating or contraction of food, causing irritation and damage to the gastrointestinal tract. After the college entrance examination, candidates should ensure a regular diet and ensure that they have no missed meals. Many young people often skip breakfast, but this can lead to excessive secretion of stomach acid in the intestines and cause damage to the stomach wall. In addition, not eating on time can easily cause diseases such as gallstones, which is not conducive to physical health.

Secondly, candidates should pay attention to nutritional balance: eat more high-quality protein in daily life, such as chicken protein, cow, sheep, fish, shrimp, and other animal proteins; To ensure the intake of carbon water, many girls often adopt the ketogenic weight loss method after the college entrance examination, which means they do not eat carbon water. This method can indeed quickly reduce weight in the short term, but at the same time, it means that the body has to consume other substances for energy, which increases the burden on the liver and makes the body more susceptible to fatigue; Eating moderate amounts of fruits, which are rich in water and vitamins, is the default nutritional food for parents and candidates. But a large amount of fructose in fruits can increase uric acid, and excessive intake can easily lead to gout.

Finally, candidates should try to avoid eating late night snacks as much as possible. The activity of the stomach and liver at night will be greatly reduced. Eating a large amount at night, especially greasy, spicy, and stimulating foods, will increase the burden on the digestive system and is not conducive to the body entering deep sleep.

Release energy and have a reasonable schedule

Liu Chan: For candidates who have finished the college entrance examination, the unhealthy lifestyle of staying up late for a long time is the main culprit that leads to a decline in physical fitness. Candidates should try to adjust their schedule as much as possible, fall asleep at 23:00 at night, no later than 24:00, and wake up before 8am during the day. Ensure 8-10 hours of sufficient sleep.

For young people with a deep-rooted habit of staying up late, if they cannot change their daily routine for a while, they should not be impatient. The key is to ensure the release of energy during the day, including both mental and physical aspects. In terms of brainpower, candidates can learn English and read books to fully activate the cerebral cortex during the day. In terms of physical strength, candidates can do some simple exercises such as walking, jogging, skipping rope... to help burn out their energy. Before going to bed, you can play some soothing music, but try not to play with your phone, especially watching short videos. Due to the rich amount of information in short videos, they constantly attract attention and keep the cerebral cortex highly active, leading to insomnia.

In addition, if candidates stay up late due to force majeure factors, they should also try to stay up to two hours during the day to catch up on sleep. Otherwise, you will fall into a vicious cycle of sleeping too much during the day and not being able to sleep at night.

Moderate use of eyes to avoid fatigue

Zhou Jichao, Deputy Chief Physician of the Ophthalmology Department at Peking University Third Hospital: After the college entrance examination, candidates have the freedom to fully use electronic products. However, for candidates who have just broken away from "time control", it is easy for them to engage in harmful behaviors such as excessive use of electronic products and "revenge staying up late to brush their hands".

In addition to daily eye relaxation exercises and eye health exercises, avoiding excessive and incorrect use of electronic devices, and arranging exercise and rest time reasonably, how can we correctly alleviate the problems of dry eyes, eye dryness, and eye fatigue caused by excessive eye use? My trick is: a hot towel is better than some eye drops. There are at least two benefits to using a hot towel for hot compress. Firstly, it accelerates blood circulation around the eyes; Secondly, by applying hot compress to the eyes, it can promote the production of sebaceous secretions from the meibomian glands, improve the quality of tears, lubricate our eyes, and alleviate the problem of dry and astringent eyes caused by excessive eye use.

It is not recommended to buy net red eye wash and eyedrops. People's eyes have a self-cleaning function, which can produce tears, wash the eyes, and take away harmful substances. The net red eye wash on the market is rarely the same as the quality of tears. Even if it can be done, it does not need to be washed when there is no foreign matter in the eyes and no inflammation in the eyes.

The scientific movement is progressing step by step

Zhu Feng, Deputy Director of the Department of Psychiatry at the First Affiliated Hospital of Xi'an Jiaotong University: Many candidates choose to start exercising during the summer vacation after the college entrance examination. However, for candidates who have been studying at their desks for a long time, maintaining a sitting position for a long time may lead to physical discomfort and muscle fatigue. Therefore, when starting to exercise, it is important to gradually choose a suitable and sustainable exercise. The duration of persistence is far more important than the intensity of short-term exercise, even if it's just deliberate walking or climbing a few more stairs every day, it will have a positive impact on the body.

If you want to develop good exercise habits, it is recommended that candidates engage in aerobic exercise 4-5 times a week, such as jogging, swimming, etc; Combined with 1-2 times of anaerobic exercise, such as iron lifting, yoga, etc., 25-30 minutes per session is sufficient, with a maximum of 40 minutes.