Safe Code to help students minimise symptoms of common minor ailments during exams
The IPU has issued a Safe Code to help students minimise some of the symptoms that can be associated with minor ailments associated with exam stress.
1. Headaches – Drink plenty of water to avoid dehydration. Students who wear glasses or contact lenses should make sure to do so when they are studying so as not to strain their eyes. Study in a well ventilated room and take regular breaks.
2. Dehydration – Drink lots of water, avoid too much coffee or stimulant drinks such as Redbull as they can cause dehydration. Typically the weather is good during exam time. If studying outdoors make sure to wear high factor suncream, wear a hat and cover up in the sun. Too much sun can result in lack of concentration.
3. Stomach upsets – Avoid spicy foods or foods that you know don’t agree with you. Eat small amounts regularly. A glass of milk or peppermint tea can be good for stomach upsets. If the problem persists you should seek products such as Motillum from your local pharmacy.
4. Diarrhoea or constipation – Stress can cause disruption to a student’s digestive system which could result in diarrhoea or constipation. If a student is constipated they should drink plenty of water and eat fruit and high fibre foods. For diarrhoea, make sure to drink plenty of water and keep hydrated. There are products, available from pharmacists, which help to replenish vital vitamins and minerals.
5. Asthma – Be extra vigilant in using inhalers correctly. Your pharmacists can advice you on improving your inhaler technique. Preventative inhalers should be used regularly. Make sure that you have an ample supply of inhalers and carry an inhaler with you at all times so it can be used during the exam if required.
6. Eczema – Stress can cause eczema to flare up. Keep the skin well moisturised with the cream prescribed by your doctor. Wear loose fitting clothes that won’t aggravate the condition and cause the skin to itch or flare up further.
7. Cold Sores – If you feel you may be getting a cold sore, apply preventative cream such as Zovirox as soon as possible and reapply the cream regularly. Wash your hands thoroughly after applying the cream to avoid the cold sores spreading. Wear a lip balm which contains sun factor to protect your lips when outdoors.
8. Insomnia - Avoid caffeinated products such as Coke, Redbull and tea and coffee. Take some light exercise or other activity such as having a bath or shower in order to relax before bedtime. Don’t study in bed as the brain will become over stimulated. Set aside a period for relaxing during the study schedule.
9. Muscular and Joint Discomfort – Posture is very important in avoiding muscular discomfort. It is important to have a chair that will provide good back support and that your desk is laid out well. Avoid crossing legs or slouching over a desk. Take frequent breaks when studying, walk around for a few moments or perform some light stretches. For students in severe discomfort lumber supports and wrist rests can be helpful.
10. Hay Fever - Those who suffer from hay fever should take steps to ensure that the condition does not flare up during their exams. Simple steps such as keeping doors and windows closed in mid-morning and early evening when pollen levels peak, avoiding lying on the grass. Apply a little Vaseline inside the nose to help reduce symptoms. If you need to take antihistamines, make sure that you take ones which don’t cause drowsiness.
11. Make sure you eat regular well balanced, healthy meals. If you feel it is necessary during this stressful time, you can supplement your diet with a multi vitamin to prevent you getting run down.
