Health & Well-being

Stay Safe, Stay Healthy: A Health Guide for Erasmus students in Bucharest

As an Erasmus student, being sick is the last thing you want to experience. But let’s face it: new places, new germs, and, sometimes, new food can lead to unexpected health issues. So, here’s everything you need to know in order to navigate the Romanian healthcare system - sistem medical - and get back on your feet as soon as possible!

Romania has both public hospitals - spitale publice - and private clinics - clinici private. Public hospitals offer free basic services for EU students with the European Health Insurance Card, although they can be crowded. For quicker service, private clinics are a good option, with generally shorter wait times and English-speaking staff, but they charge fees.

If you need minor help, head to a pharmacy – farmacie, which is easy to find around the city. If you’re fighting a cold, ask: Aveți ceva pentru răceală? (Do you have something for a cold?) and if you’re experiencing stomach pain, let them know with: Am o durere de stomac. For other inconveniences, these phrases will be useful for you:

* Mă doare gâtul (My throat hurts)

* Am febră (I have fever)

* Am o alergie (I have an allergy)

* Am nasul înfundat (I have a stuffy nose)

* Am tuse (I have a cough)

* Mă doare spatele (I have back pain)

* Am o durere de dinți (I have a toothache)

* Nu pot să respir bine (I can’t breathe well)

* Am o arsură (I have a burn)

* Am tensiune mare (I have high blood pressure)

In case of an emergency, dial 112 and say Am nevoie de ajutor medical (I need medical help), or Am o urgență (I have an emergency).

Wishing you good health, because staying healthy means more time for adventures!

Author: Alexandra Lupsan

How to Organise a Romanian Christmas Dinner

Dear Erasmus adventurers,

Welcome to Romania, land of vampires, breathtaking landscapes, and a Christmas dinner that could rival the feast at Hogwarts. As you embark on your Erasmus journey in this vibrant country, there's one cultural experience you simply cannot miss – the Romanian Christmas dinner. Brace yourselves, for you're about to dive into a culinary adventure that will test not only your taste buds but also your capacity for festive feasting.

Fear not! We've got your back with a survival guide that's as essential as Google Maps on your first day in a new city.

What makes Romanian dinners so special, you ask? Well, buckle up, because it's not just about the food—it's a culinary rollercoaster, a gastronomic extravaganza that will make your taste buds do the cha-cha! Picture this: a dining experience so legendary that even your grandma's secret recipes are considered top-tier classified information. We're talking about culinary espionage, people! Move over, James Bond; it's time for "Operation Yum."

So, let's embark on this gastronomic adventure together, armed with secret recipes, a generous sprinkle of humor, and a mission to make Romanian dinners the talk of every Erasmus gathering. It's time to unveil the culinary wonders that have been simmering in the pots of our grandmothers – because good food is meant to be shared, celebrated, and, most importantly, devoured with gusto!

In today’s menu we’ll be presenting:

APPETIZERS: 

• Holy Zacusca
• The carnivore’s carnival - meat platter (carnati, toba, caltabos, jumari, soric, piftie)
• Eggplant Extravaganzza - Eggplant Salad
• Picasso's Masterpiece - Salata Boeuf 

SOUPS:

• Taming the Christmas Beast - Ciorba de burta
• Chuckling Creaminess from Radauti - Ciorba Radauteana

MAIN DISH:

• Deck the Halls with Sarmale
• Caroling with Mămăligă - add a bit of fairy dust with Branza de Burduf

DESSERT:

• Christmas Lights and Cozonac Frights
• Jesus’ Diapers - Turte  
• Jolly biscuit sleigh-ami - Salam de biscuiti

DRINKS:

• Yuletide waltz with Ţuică
• Jingle juice - Vin fiert

Hosting a Romanian Christmas dinner for your Erasmus family is not just about the food—it's a celebration of culture, warmth, and togetherness. Embrace the traditions, savor the flavors, and create lasting memories that will carry the spirit of Romania with you wherever your Erasmus journey may take you.

Hosting a Romanian Christmas dinner for your Erasmus family is like throwing a party for your taste buds and cultural senses! It's not just about the food—it's a crash course in Romanian joy, where even the cabbage rolls come with a side of laughter. So, grab a tuica, prepare for a hora with the sarmale, and let's create memories that will make even Dracula crack a smile. Who knew that embracing traditions could be this hilarious? Cheers to a Christmas feast that's more fun than a sleigh ride with Rudolf on vacation!

Wishing you a festive and joyous Romanian Christmas!

Warm regards,

Your dearly beloved ESN ASE-CMP’s little helpers

1. Remember to breathe

When you feel stress or anxiety stepping in, take a minute to close your eyes, inhale for a count of three, then exhale for a count of five and then repeat. This helps you to calm down your body's stress response and shift your attention back to the present moment.

When you sense stress or nervousness stepping in, take a minute to close your eyes, inhale for a count of three, then exhale for a count of five and then repeat. This helps you to calm down your body's stress response and shift your attention back to the present moment.

2. Eat, sleep and exercise well

Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. For your body's best performance, make sure you're getting 8 to 9 hours of sleep. Limit your caffeine consumption and don’t drink energy drinks.

3. Set realistic goals

Setting realistic goals, whether or not you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of your situation and working within the realms of what you have maximizes your productivity without the risk of burning yourself out.

4. Don't go it alone

A research paper published in Linguistics and Education saw that revising with friends is an effective study technique as it allows individuals to better soak up their very own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.

5. Pace yourself through panic

Panicking before, during or even after an exam is frequent among university students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back to the problem at hand. Have in mind that there is usually a rational solution to every problem, even if you can't see it at first glance.

6. Believe in yourself

Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to replace it with a positive one. For example, instead of thinking 'If I don't get at least a 9, I am a failure', think 'Whatever I get, I will be proud of myself and value how much I have already achieved'. You can do this!

7.Distract Strategies

Use some distracting strategies that can help you manage your stressful or anxious feelings such as using a stress ball, chewing some gum, sipping on ice water, using fidget toys such as an elastic band on your wrist .

8. If you feel like you are struggling, talk to someone

Asking for help is never shameful. When struggling, talk to friends or family about how you are feeling. Alternatively, don't be afraid to seek professional help and support.

9. Give yourself mini rewards once you achieve your study goals 

Do something that relaxes you like watching a TV show, going for a run or listening to some music.

10. Leave the stress in the exam hall

There's always a light at the end of the tunnel. Exams have a beginning and an end. The stress that goes along with them should end with the exam. Once the exam is over, there's nothing more you can do about it. You should just try to relax afterwards.

Ultimately, don't lose sight that although things might seem intense right now, it won't last forever. Finding healthy and positive outlets and strategies to cope with feelings of exam stress and anxiety can help you feel more in control.

Good luck! You’ve got this!

Written by:Maria Alexandra Dida

Shopping Guide During the Pandemic: How to be effective and stay safe.

Lately, it's been more and more difficult to do the things that until now were trivial, especially when it comes to food and supplies. Invaded by a lot of information, with the new virus on sight, we are in desperate need of guides for almost everything.

 BEFORE YOU GO SHOPPING:

Wash your hands. It may seem obvious but keeping our hands clean and also surrounding surfaces is the main weapon we have against the virus. Use soap and water and keep with you some alcohol-based sanitizer.

Prepare a list of things to buy, to avoid spending a long time in the supermarket

Buy responsibly. Think of many other people who are not at home because of work. They also need food and other things. Don’ t empty the shelves of supermarkets. Prepare a list of essential things you need to buy. This way you will spend less time in the store. Also, check the program of the supermarket where you are going to do your shopping. Many shops have changed their schedule during this period. Many stores may not have all the ingredients that you need. Don't worry, here you can find 89 recipes with just five ingredients. Avoid rush hour and crowded transportation and make sure you have with your wipes and disinfectant gel.
 

Should I wear gloves when I’ m doing my grocery?

A frequently asked question is related to gloves. It's not mandatory to wear gloves while you're doing grocery shopping. By wearing gloves, you may think you are extra protected but in fact, it's not that quite true. Let's think logically. These gloves are like an extra layer of skin that is meant to protect us. Normally when you’re at a store, we wash, wipe or disinfect our hands very often. Let's say every 15-30 minutes or every time we touch certain surfaces because we don't want to spread the virus or existing bacteria. How long does a shopping session last? About an hour. How often do we disinfect our gloves? Never (at least I didn't see a person disinfecting the gloves). And what are the chances of transferring from one surface to another?!

Should I wear a protective mask even if it is made at home?

Yes. If you don’t have a disposable protective mask, you can use one made at home. Why is it important? First of all, you protect yourself and you also protect others. How? We know that one of the main ways of spreading the virus is through those very small drops during a sneeze or cough. If you wear any type of mask, this will stop their spread to others. So it is good to wear a mask whenever you leave the house. Check out on youtube DIY videos on how to do your mask at home without any sewing machine. There are a lot of good videos out there and it's worth checking them out.

WHILE SHOPPING 

Try not to touch the trolleys directly by hand if you have not cleaned the surface beforehand. It is good to know that the majority of supermarkets have a special place with disinfectant at the entrance. Keep a distance of at least 1 meter between you and the people nearby. Avoid the crowds of people gathered in the same place. Avoid paying with banknotes and opt for payment by card or phone. If, however, you need to pay cash, try to give the exact amount and if you receive banknotes, make sure you disinfect your hands as soon as you make the payment.
 

WHEN YOU GET BACK FROM SHOPPING

While a recent study showed that the virus can survive on surfaces like plastic and metal for up to three days and cardboard for up to 24 hours, you should know that you’re much more likely to catch the virus from person-to-person contact than from a surface. However, you must be responsible, especially if you are in a high-risk area.

 THINGS TO KNOW

Wear the protective mask: only if you are sick or close to a sick person.The protective mask is not reusable and must also be replaced within 3-4 hours. Pets are not in danger, but be careful when you take them out for a walk. Avoid crowded areas. Take medicines only at the doctor's recommendation. Do not take antibiotics or antivirals unless your doctor has recommended this. If you do not feel well and you have flu-like symptoms (sore throat, muscle fatigue, dry cough), tell the medical services first. It is better not to go directly to overcrowded hospitals. Have in mind that seasonal flu and colds are common during this period. If you decide to go to the hospital you have to have the necessary protection measures.

Try to keep in touch with your friends and family. This helps you a lot, especially from a psychological point of view.