Cold prevention and maintaining concentration for parents and children during the exam period

🧼Advice from a pediatrician based on evidence for cold prevention and maintaining concentration during exam periods

To perform at your best on the day of the exam,Cold prevention, immune maintenance, and concentration. This is important. Here we summarize detailed advice based on the latest domestic and international research.

Basic lifestyle habits

🧼Handwashing and Hand Hygiene
Wash hands with soap and running water for at least 20 seconds after going out, before meals, and after using the toilet [Fashner 2012] [Leung 2022].
Alcohol disinfection is supplemental.
😷Mask-wearing and cough etiquette
In public transportation and crowded places, non-woven masks are recommended [Riley 2011].
Cover coughs and sneezes into your sleeve.
🧽Environmental sanitation
Regularly wipe down frequently touched surfaces like doorknobs, desks, switches, and smartphones [Leung 2022].

2. Nutrition and Diet

Beef
Food: Lean meat, liver, fish (bonito, tuna), egg yolks, legumes, spinach.
Features: Animal-based heme iron has high absorption efficiency. Absorption is further improved when taken with vitamin C [Visser 2021][Gutema 2023].
Cognitive function: Iron deficiency is associated with decreased attention and memory, and improves with supplementation [Fiani 2025].

☀️ Vitamin D
Cognitive function: Hypovitaminosis D is associated with emotional and behavioral problems [Husmann 2017][Melough 2025].
Food: Salmon, mackerel, sardines, egg yolks, mushrooms (sun-exposed), fortified dairy products.
Features: Sunbathing is also an important source. It tends to be deficient in winter [Awasthi 2022].

Oysters zinc
Food: Oysters, beef, chicken, nuts, beans.
Features: Involved in immune function and concentration. Deficiency is associated with reduced attention and reasoning ability [Black 2003][Warthon-Medina 2015].
Cognitive function improvement effects are limited, but the risk increases when multiple nutrient deficiencies overlap [Singh 2023].

Other nutrients involved in concentration

🥬B Vitamins (B6, B12, Folic Acid)Pork, liver, fish, eggs, dairy products, leafy greens. Essential for neurotransmitter synthesis [Costello 2021].
🐟Omega-3 fatty acids (EPA and DHA)Oily fish, flaxseed oil, walnuts. Important for maintaining brain structure and function [Sørensen 2015].

3. Sleep/Rest

90 minutes before sleep, avoid bright lights and stimulating videos, and make a bedtime ritual (stretching, reading) a habit.
School age 8-10 hours of sleep is recommended [Pappas 2008].
Sleep deprivation leads to weakened immunity, reduced concentration, and impaired memory.

4. Exercise and Stress Management

Light exercise for 20-30 minutes daily (walking, stretching) improves blood flow and stabilizes mood.
📚 Study sessions with "50 minutes study + 10 minutes break" create a good rhythm. During breaks, take deep breaths or go for a short walk.
Take a deep breath and go for a light walk to refresh yourself.
Limit excessive viewing of social media and news as it can lead to sympathetic nervous system overactivity.

5. Vaccines and Health Management

💉 Check influenza and other vaccinations [English 1997].
If you have chronic diseases (asthma, allergies), consult your primary physician in advance.
If an infectious disease appears within the family, ensure ventilation and arrange seating arrangements carefully.

6. Tips Right Before the Exam

🍲The night before last: Familiar meals (warm soup + staple + protein), early bedtime.
🍙That morningA light breakfast (carbohydrates + protein). Example: Onigiri + egg + miso soup.
💧VenueMask wearing, hand washing upon arrival. Break time includes light stretching and hydration.

7. Safe Iron Intake

There is almost no concern about overdose from regular meals. Only be careful when using supplements.
Recommended intake: 8-10 mg/day for elementary school students, 11 mg/day for male junior and senior high school students, and 15 mg/day for female junior and senior high school students [Allen 2025] [Cohen 2024].
⚖️ Safety limit: 6-13 years old 40 mg/day, 14 years and older 45 mg/day [Schümann 2001].

Sources (Principal Literature)

Warthon-Medina M, et al. Zinc and Cognition. European Journal of Clinical Nutrition. 2015.

Fashner J, Ericson K, Werner S. Treatment of the Common Cold in Children and Adults. American Family Physician. 2012.

Riley M, Locke AB, Skye EP. Health Maintenance in School-Aged Children. Am Fam Physician. 2011.

Visser M, et al. Dietary Diversity and Iron Status. Public Health Nutrition. 2021.

Gutema BT, et al. Iron Supplementation and Cognitive Development. PLoS One. 2023.

Fiani D, et al. Iron Supplementation and Cognitive Outcomes. Neurosci Biobehav Rev. 2025.

Awasthi S, et al. Micronutrient Deficiencies in Indian Children. PLoS One. 2022.

Melough MM, et al. Gestational Vitamin D and Child Cognitive Development. Am J Clin Nutr. 2025.

Husmann C, et al. Vitamin D and Emotional Problems in Children. PLoS One. 2017.

Black MM. Zinc Deficiency and Cognitive Function. J Nutr. 2003.