by Roberto Pino
PhD in Pharmacology and Toxicology University of Florence
With the coronavirus, many rhythms have been upset and the risk is not being able to concentrate as we should to face the test we have been waiting for a lifetime.
Anxiety, memory and concentration problems could compromise the exam result.
If the rules for getting ready and healthy for the competition were to be summarized in a few words, these would be chosen, remembering that sleeping well is very important as it improves memory , makes you more focused and attentive .
All necessary requirements to take the test.
Yet, in this post-coronavirus period, stress has increased due to the uncertainty of the historical moment that has upset our rules of life and has caused us anxiety states resulting in insomnia or problems with the quality of sleep.
There are numerous 2020 public competitions currently active and coming out in the coming months.
The 2020 public competitions will allow the hiring of thousands of personnel in different sectors. In fact, there are many currently active ones and those whose publication of the notice in the Official Gazette is expected shortly.
The 2020 competitions to which applications can already be sent and those that will come out in the coming months concern different sectors: school, Agenzia dell’Entrate, Ministry of Justice, Ministry of the Environment, etc.
During and after the lockdown phase, our lives have changed and the rules seem to have been revolutionized. New family management, new hours, online education for children, smart working, work problems, etc. The result of these “adjustments” from Covid-19 is not the best. The increase in the state of anxiety is a rather obvious and somewhat “normal” consequence in response to a challenging environmental situation . Stress and anxiety can affect our cognitive abilities just when we need them most. And so this pre-contest period becomes complicated to manage.
A discipline not too complicated, but to be followed carefully. We must never be late in the evening. It is recommended that you go to sleep before midnight. Okay, the alarm clock at 8. These are times that help to re-establish the regular circadian rhythm and to learn easily. Never get under the sheets with your cell phone. “If a message arrives in the night, it fragments the sleep. Even if it does not cause a real awakening, it still worsens the quality of rest.
Meals must be done regularly, always at the same time: breakfast at 8, lunch at 1pm and dinner at 8pm. But what to put on your plate? To prepare for the contest, we are forced to spend hours on books, let off steam with sweets and cookies, or worse still, fast and lose weight from stress. Several studies show that the state of anxiety alters the circadian rhythm and we tend to consume much more junk food. Not even fasting is good: the organism and the brain must be fed, otherwise the memory could also suffer negative consequences. Meals must also be balanced because during the preparation of the competition there is a tendency to move less. We should try to consume a second or a first course with vegetables and fruit. In addition, too many proteins should be avoided in the evening as they activate the heart rate and can cause difficulties in falling asleep. Better a plate of pasta and a side dish. Or some cheese, but not seasoned. Also no to foods that contain soy: these too tend to make the heart speed up.
Among the commandments there is also that of drinking and hydrating adequately . We need at least two liters of water a day. You can also consume herbal teas or fruit juices, but don’t overdo it. Coffee is fine in the morning, but not after 4pm. And then better to say no to alcohol that can disturb the architecture of our sleep. Better to avoid cigarettes too. If possible, even an afternoon nap that is able to lend a hand to memory does not hurt. However, it must not be too long, never more than 30-40 minutes.
Between the heat and the tension, even a little sport helps. It should be done before 6pm, because if you do a gym session in the evening, you risk not being able to fall asleep.
But after a day of study and moments of tension thinking about the day of the competition, it is still difficult to manage the stress . A few small rituals can help. We need to create favorable conditions to rest and help our brain fix what we have learned. If you study until midnight and then go to bed there is a risk of insomnia. Better to unplug an hour early, get ready for the night, listen to some relaxing music or read a novel. You need to have a quiet moment before trying to sleep. A warm cup of chamomile tea, or a herbal tea or warm milk (source of tryptophan, a precursor of melatonin) also help to induce sleep.
Yoga or mindfulness techniques can be of great help.
The preparation of a competition in itself is an anxiety-provoking event. If we add to this the often hectic lifestyle due to the historical moment, it is easy to understand how all this can create stress and psychophysical overload which, if prolonged over time, can cause problems with memory and cognitive fatigue, resulting in difficulty a maintaining attention in activities that require mental energy such as preparing for an exam.
By following the advice listed above, you could manage your general condition well but we can also help you with some natural remedies based on medicinal plants. In fact, phytotherapy can be a valid help. The important thing is to start the therapy well in advance and continuously as being natural products, they exert their effect gradually and respecting the biological systems of the organism.
There are plants that act specifically on cognitive capacity, improving memory and concentration such as Bacopa monnieri .
Other plants, on the other hand, have adaptogenic properties, i.e. the ability to increase the body’s resistance to external stimuli and stress. This property is a unique feature of the plant kingdom. Among the adaptogenic plants we find Eleutherococcus senticosus and Rhodiola rosea .
Memorens® tablets was developed to improve memory and cognitive functions .
Furthermore, its neuroprotective and tonic-adaptogenic properties increase the body’s resistance in moments of fatigue and weakness and when concentration and attention levels are lowered.
References
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