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Prevention in Practice

HOW TO AVOID HEADACHES BEFORE EXAMS

Headaches make it harder to think, reason and remember – so when you need to be on top of your game, pampering your brain is crucial. Proactive headache prevention is essential, because you need to be able to rely on your brain now more than ever.

TIP 1: BREAKS

Remember to take regular breaks. The best way to stay focused is to take regular breaks. Schedule your breaks and stick to them. Interrupt your sitting posture at regular intervals. Stand up, move around, pandiculate (stretch like a cat!) Use your breaks to drink something, open a window or just take calming breaths in and out. Having a good yawn can help you recharge too.

TIP 2: RELAXATION

In addition to regular small breaks, your brain and body also need longer, systematic relaxation phases to rest and recover. Schedule regular slots in your diary strictly for relaxation during exam preparation, even if time is short. If you have a hard time relaxing, don’t worry. This is something you can learn. Jacobson’s progressive muscle relaxation is a highly effective relaxation technique. A relaxation exercise is here.

TIP 3: SLEEP

Get plenty of regular sleep during exam prep. Try to go to bed and wake up the same time every day. Don't go straight from your desk to bed. Discover your own favorite wind-down ritual. Put away your phone, laptop and textbook half an hour before you go to sleep. Find out how many hours of sleep you need to stay focused all day. 7 hours is a good rule of thumb.

TIP 4: EXERCISE

Exercise helps prevent headaches. Physical activity does wonders for your mental performance. The right mix of concentration and relaxation keeps your nervous system stable and reduces stress hormones. Exercise regularly, but don't overexert yourself. A half hour of swimming, cycling or jogging 3 or 4 times a week is better than a half marathon once a month.

TIP 5: EATING

When you need to study hard, make sure to eat regular meals and choose your foods with care. To stay productive, you need energy to fuel your brain and keep the rest of your body supplied with nutrients. Sticking to regular mealtimes is the best way to keep your brain’s energy supplies up. Start with a hearty breakfast in the morning and use meals to add structure to your days of studying. Three meals and two snacks are ideal.

Complex carbohydrates (the kind your get in wholegrain products and potatoes) are the most effective energy suppliers for the brain. Try a hot, wholegrain breakfast in the morning (muesli with hot milk or porridge with fruit, for example). It’s a fast and satisfying way to refill your energy stores and set you up for a successful learning day. If you suffer from migraine, don't forget your bedtime snack.

TIP 6: DRINKING

Remember to drink regularly. Your brain cannot function without water. Water is essential to transport valuable nutrients to your cells. It’s important to spread your fluid intake throughout the day. Start your day by drinking plenty in the morning, then at least every 2 hours afterward. You need at least 2 to 3 liters of fluid to stay hydrated, or more if you exercise. It's best to always have a drink handy at your desk, preferably water or unsweetened beverages.

TIP 7: MEDICATION

Stick to the 10-20 rule even during exam periods. Headache medications can trigger headaches themselves if taken incorrectly. The same goes for preventive use.

TIP 8: ROME WASN'T BUILT IN A DAY

Don't overdo it! Set realistic milestones, plan your days well, and take things one step at a time. These are useful tips not just to prevent headaches during exam periods but to structure your study days effectively and get the most out of your study time. The Headache Hurts app can help. Use it to set yourself reminders and add rhythm to your day. Not having to remember everything by yourself will help keep your head clear for studying. You may want to enter key dates in the app and let it show you what you’ve already managed to get done – and also where you’re still encountering some difficulty.

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