Core Viewpoint - The article provides a comprehensive guide for students and parents to transition from summer vacation to the academic year, focusing on adjusting biological rhythms, physical fitness, nutrition management, and psychological adaptation. Group 1: Biological Rhythm Adjustment - The first three days before school are crucial for adjusting sleep patterns using a backward method, gradually shifting bedtime earlier by 30 minutes each day [2] - It is recommended to turn off electronic devices one hour before sleep to improve sleep quality, and engaging in relaxing activities can aid in falling asleep [2] - Morning routines should include a dual alarm system and exposure to natural light to help wake up effectively [2] Group 2: Physical Fitness Activation - A "90-minute cycle" for napping is suggested to restore energy, with options for both deep sleep and quick naps [3] - Students are encouraged to engage in short exercises every hour to counteract the effects of prolonged sitting, such as wall squats and seated twists [4] - Incorporating "micro-movements" during school hours can help students adapt to the physical demands of school life [5] Group 3: Nutritional Management - A balanced breakfast following the "3:2:1 golden ratio" is emphasized, consisting of carbohydrates, proteins, and fruits/vegetables to support brain function [7][8] - The "rainbow diet" for lunch ensures nutritional balance with a variety of colored foods, each providing specific health benefits [8] - Healthy snack alternatives are suggested to replace unhealthy options, promoting sustained energy and focus during study sessions [9][10] Group 4: Psychological Adaptation - Setting clear, measurable, and achievable goals for the new semester can help students stay focused and motivated [11] - Techniques such as the "4-7-8 breathing method" are recommended for managing anxiety and stress [11] - Social activities, like organizing gatherings with friends, can help alleviate feelings of loneliness and anxiety before the school year begins [12][13]

Group 1 - The article highlights the significant increase in the average height of Chinese youth over the past 30 years, with male adolescents growing an average of 8 cm to reach 175.7 cm, and female adolescents growing 6.1 cm to reach 163.5 cm, making it the fastest growth rate among 200 countries and regions [1][3] - The improvement in height is attributed to better nutritional conditions resulting from economic development, shifting from merely "eating enough" to "eating well," reflecting changes in parenting philosophies and societal anxieties [1][4] - Over 80% of parents of boys hope their children will reach heights between 175-185 cm, while parents of girls aim for 160-170 cm, indicating a societal emphasis on height as a measure of success [3][22] Group 2 - The historical context of height development in China shows that past nutritional deficiencies were linked to dietary structure, with early nutritional guidelines emphasizing the importance of protein sources like eggs and milk [4][6] - The consumption of eggs in China has dramatically increased, with the country now being the largest consumer globally, consuming over 400 billion eggs annually, which translates to nearly one egg per person per day [6][8] - Milk consumption has also surged, rising from 0.4 kg per person in 1949 to an expected 41.5 kg per person by 2024, reflecting a growing awareness of its nutritional benefits [8][19] Group 3 - Modern parents are increasingly focused on scientific nutrition, often consulting experts and utilizing detailed feeding guidelines to ensure their children receive balanced diets [9][10] - The rise of nutritional supplements, including vitamins and minerals, has become more prevalent, with parents now advised to provide vitamin D from birth through old age [19][21] - There is a growing trend of parents investing in high-end nutritional products, often driven by anxiety over their children's growth and societal pressures regarding height [21][23]