Final Exam !

Final Examination for second semester is just around the corner and everyday is like 'I'm going to sit for SPM' mood.

so here are some tips to survive Final Exams

How to Survive Final Exams

Developing a positive mindset can act as motivational boosters and fight exam stress. There are ways you can encourage your brain to adopt this attitude to help you produce outstanding exam results:

1. Plan your Success Strategy

The final examinations are condensed into a few weeks. Once you start, it’s difficult to structure your preparation time. It’s crucial that you have a study schedule planned previously, bearing in mind the time you have available as well as the subjects you need to study.

2. Actively Review your Study Notes

Don’t just study the topics you have covered most recently. Finals exams include questions related to the entire subject and the exam questions will assess the overall ability of the student.

It’s important to master the foundation of the subject by covering introductory theory before advancing to deeper topics. Flashcards can help you understand key definitions and terms to build your base knowledge. Using these study aids will also allow you to quickly review your notes before the exams.

3. Reduce the Clutter

If you have to study previous topics again as well as cover new areas, you will start to wonder where you will get the time. The key is to reduce. Yes, you read that correctly, reduce. This does not mean that you should remove topics or paragraphs at random. You should find a way to reduce the volume of what you have to study without harming your level of knowledge.

4. Strengthen your Memory Skills

Once you fully comprehend the structure and format of the exam for each of your subjects, you can develop a strategy to test yourself. For example, preparing for an MCQ type of test will require a different skill-set than essay answer format.

Engaging your brain in active recall on a regular basis enhances your learning and strengthens your memory. Building confidence in your learning ability will also motivate you to study for longer and reduce exam stress. Take a look at the GoConqr Quiz tool for more information and some examples.

5. Read Everything Carefully

On the day of the exam, nerves can play a big part and sometimes negatively affect your performance. This can lead to reading questions incorrectly and approaching the answer in the wrong way.

Don’t let this happen to you! Spend time carefully reading the questions and jotting down some notes for when you are writing out your response. Having the structure of your answer clear before you put pen to paper can help you focus on the task and include details that will get you those extra marks.

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Heartburn

I had heartburn twice this week and without Gaviscon, which is totally hard to be find in UPM, I am literally waiting patiently for my pain to ease. So here are some info that I have gained about heartburn from internet.

You're so hot that it burns my heart

The esophagus is a tube that connects the mouth to the stomach. It is made of muscles that work to push food toward the stomach in rhythmic waves. Once in the stomach, food is prevented from refluxing (moving back into the esophagus), by a special area of circular muscle located at the junction of the esophagus and stomach, called the lower esophageal sphincter (LES). A pressure difference across the diaphragm, the flat muscle that separates the chest from the abdomen, also tends to keep stomach contents in the stomach.

The stomach combines food, acids, and enzymes together to begin digestion. There are special protective cells that line the stomach to prevent the acid from causing inflammation. The esophagus does not have this same protection, and if stomach acid and digestive juices reflux back into the esophagus, they can cause inflammation and damage to its unprotected lining.

Heartburn Causes

Heartburn is actually a symptom of GERD (gastroesophageal reflux disease), and is caused by acid refluxing back into the esophagus. Risk factors include those that increase the production of acid in the stomach, as well as structural problems that allow acid reflux into the esophagus.

• Some common foods that we eat and drink, stimulate increased stomach acid secretion setting the stage for heartburn. Over-the-counter medications also may precipitate heartburn. Examples of these irritants include:
• alcohol,
• caffeine,
• aspirin (Bayer, etc.),
• buprofen (Motrin, Advil, Nuprin, etc.)
• Naproxen (Naprosyn, Aleve)
• carbonated beverages,
• acidic juices (grapefruit, orange, pineapple)
• acidic foods (tomatoes, grapefruit, and oranges), and
• chocolate.

Heartburn Symptoms

Gastroesophageal reflux disease(GERD), is a condition in which heartburn is a symptom. Stomach acid refluxes up into esophagus and causes pain. This pain can be felt as a burning sensation behind the sternum or breastbone, either as a spasm or a sharp pain. Many times the pain of acid reflux can be mistaken for the pain of a heart attack.

The pain of acid reflux (heartburn) can remain in the lower chest or it can radiate to the back of the throat and be associated with waterbrash, a sour taste in the back of the throat. If there is acid reflux near the larynx (voicebox) in the throat, it may cause coughing episodes or hoarseness. Reflux over prolonged periods of time can be severe enough that acid wears away the enamel on teeth and causes decay.

Symptoms are often worsened after heavy meals, leaning forward, or lying flat. Those affected may often awaken from sleep with heartburn.

Complications

Heartburn is not without complications. If ignored, recurrent irritation and inflammation of the esophagus can lead to ulcers, which are small areas of tissue breakdown. These can cause serious bleeding.

As well, scarring and stricture are other significant complications of GERD. Changes in the type of cells lining the esophagus may result from acid reflux, causing a condition known as Barrett's esophagus, which is associated with an increased risk of esophageal cancer.

Heartburn Treatment

Lifestyle changes

• Eat smaller, more frequent meals
• Avoid eating before bedtime
• Avoid alcohol, aspirin, ibuprofen, and caffeine
• Stop smoking
• Elevate the head of the bed (or use two or three pillows) to allow gravity to keep acid in the stomach and avoid acid reflux.

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Muscle Cramps (Simpul Biawak)

What are muscle cramps?

A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs. A muscle cramp is also called a charley horse.

Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up.

What causes muscle cramps?

The cause of muscle cramps isn't always known. Muscle cramps may be brought on by many conditions or activities, such as:

• Exercising, injury, or overuse of muscles.
• Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy.
• Exposure to cold temperatures, especially to cold water.
• Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.
• Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.
• Not having enough potassium, calcium, and other minerals in yourblood.
• Being dehydrated, which means that your body has lost too much fluid.
• Taking certain medicines, such as antipsychotics, birth control pills,diuretics, statins, and steroids.

How can you stop a muscle cramp when it happens?

You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:

• Stretch and massage the muscle.
• Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help.
• Try using an ice or cold pack. Always keep a cloth between your skinand the ice pack.
• Take an over-the-counter pain medicine, such as acetaminophen(Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label.
• If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.
• Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.

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