[Click! Health] Less Than 100 Days Left Until Suneung, How to Manage Exam Takers' Health

Choose a Comfortable Diet Over Excessive Meat Consumption
Relieve Neck Pain with Proper Stretching
Take 'Cheongsimwon' Correctly During Exams

Test material photo. [Image source=Pixabay]

[Asia Economy Reporter Lee Gwanju] The 2023 College Scholastic Ability Test (CSAT) is less than 100 days away. Thorough health management is crucial not only for preparation during the remaining period but also to maintain optimal condition on the exam day. In the phase of the COVID-19 resurgence, efforts should be made to prevent infection and strengthen immunity. It will be helpful to learn in advance about diets and stretching methods that support examinees' health.

Focus on gentle diets such as tofu and vegetables

As the CSAT approaches, many examinees experience indigestion symptoms due to stress and tension. In particular, families often increase meat consumption at home to supplement nutrition for examinees. According to an analysis by the Rural Development Administration on agricultural product purchasing trends in households with examinees before the CSAT, consumption of nutritionally considered meats such as beef (77.4%), pork (82.4%), and chicken (66.7%) was higher than in general households.

However, greasy foods like meat can easily cause indigestion, so caution is needed. Fat components are not easily digested or broken down and remain in the large intestine, potentially causing diarrhea and abdominal bloating. A representative food that supplies protein while being gentle on the stomach is tofu. The vitamin B2 in tofu strengthens immunity, making it ideal for examinees taking the 'mask CSAT.'

Tofu stock photo. [Image source=Getty Images]

Constructing a diet with vegetables rich in various vitamins and minerals is also helpful. Green and yellow vegetables such as spinach and carrots are rich in minerals, promoting smooth metabolism and enhancing immunity. They are also high in dietary fiber, which helps maintain a feeling of fullness for a long time even when eating less.

Park Jonghun, director of Ansan Jaseng Korean Medicine Hospital, advised, “Since some foods may not suit a person's constitution, it is important to find and adapt to a suitable diet about three months before the CSAT.” He added, “To avoid indigestion caused by overeating, one should consume about 70% of their usual meal portions.”

Relieve stiff neck pain with stretching

Studying with poor posture can easily worsen neck health. Moreover, as the CSAT approaches and study hours increase, neck strain accumulates, causing pain. A simple health practice to prevent cervical disc issues in daily life is stretching.

A trapezius muscle relaxation stretch that gently relaxes the neck muscles and is effective in preventing cervical disc herniation.
[Photo by Jaseng Hospital of Korean Medicine]

A recommended easy-to-follow exercise while sitting on a chair is the ‘Scalene Muscle Relaxation Stretch.’ First, place both hands stacked on the right clavicle to fix it. Then slowly exhale while turning your head to the left and tilt your head back so that the clavicle and chin move apart. Maintain the posture for 15 seconds while feeling the muscle relax with the clavicle fixed. Repeat the movement three times, then perform the same on the opposite side. Repeating this set three times helps gently relax neck muscles and promotes smooth blood circulation around the neck.

Proper usage of 'Cheongsimwon' taken during exams

A representative herbal medicine that examinees use to adjust their condition is 'Woohwang Cheongsimwon.' Cheongsimwon lowers fever and calms the mind, and it was such a precious medicine that it was sent to China for royal court diplomacy during the Joseon Dynasty. However, Cheongsimwon can relax the heart palpitations and body tension, which may lead to drowsiness. It is essential to receive an accurate diagnosis and prescription from a Korean medicine doctor, and it is recommended to try half a pill before the exam to observe the reaction. Testing it in the mock exams scheduled for September and October is also a good method.

Cheongsimwon. [Photo by Jaseng Hospital of Korean Medicine]

For the pre-test, it is recommended to take Cheongsimwon one hour before the exam. Generally, the effects of Cheongsimwon peak about one hour after ingestion and last for about 3 to 4 hours. Taking it once in the morning and once in the afternoon is also a good method. If fatigue is severe and concentration is reduced, taking Gongjindan, known as the ‘tonic for examinees,’ may be beneficial. Gongjindan is a traditional herbal prescription combining musk, deer antler, angelica, and cornelian cherry, especially effective for improving memory, concentration, and neuroprotection.

Director Park advised, “Neglecting health during the 100 days before the CSAT can negatively affect results. Since this period involves increased tension, psychological burdens rise and physical strain may occur, so it is necessary to start reviewing your health strategy from now.”