5 medicinal dishes that help calm the nerves and reduce stress for students preparing for exams.

SKĐS - Some medicinal dishes can help calm the nerves, nourish the body, and support students in maintaining mental stability during exam season.

1. Why do students often experience insomnia and stress during exam season?

Content

• 1. Why do students often experience insomnia and stress during exam season?
• 2. What should students eat to reduce stress?
• 3. Ways to help students maintain mental stability during exam season.

According to Dr. Nguyen Quang Duong, Department of Surgery, Tue Tinh Hospital, excessive anxiety can easily damage the heart and spleen, deplete vital energy and blood, and affect sleep, memory, and concentration.

According to Traditional Chinese Medicine, "the heart governs the spirit," and the heart and spleen play a role in regulating mental state, sleep, and memory. Prolonged stress from studying, frequent late nights, or excessive anxiety can easily lead to a deficiency in the heart and spleen, causing a decline in qi and blood, resulting in symptoms such as insomnia, palpitations, fatigue, reduced concentration, and poor appetite. Furthermore, hot weather can deplete the body's qi and fluids, exacerbating fatigue and difficulty sleeping.

To support the body during this period, in addition to getting enough sleep and allocating study time wisely, students can use some medicinal foods that help nourish the mind, calm the nerves, and reduce stress.

Lotus seed and longan porridge helps nourish the heart, calm the nerves, and support improved sleep.

2. What should students eat to reduce stress?

2.1. Lotus seed and longan porridge

Ingredients: 30g fresh or dried lotus seeds, 15g dried longan, 80g white rice, rock sugar to taste.

Instructions: Remove the cores from the lotus seeds and simmer them with rice until soft to make porridge. When the porridge is almost cooked, add the longan and cook for a few more minutes, then season with a little rock sugar.

Uses: Helps to soothe the mind, calm the nerves, support improved sleep, and reduce anxiety and fatigue caused by stressful studying.

Chicken soup with red dates nourishes the blood and helps the body recover its strength.

2.2. Chicken soup with red dates

Ingredients: 200g chicken meat, 10 red dates, a few slices of ginger, seasonings to taste.

Instructions: Clean the chicken, cut it into bite-sized pieces, then simmer it with red dates and ginger until tender.

Uses: Replenishes vital energy and blood, helps the body recover physical strength, reduces fatigue, and supports improved concentration.

Oatmeal porridge with lotus seeds helps stabilize mood and improve sleep quality.

2.3. Oatmeal porridge with lotus seeds

Ingredients: 50g oats, 20g lotus seeds, 200ml low-sugar fresh milk.

Instructions: Simmer lotus seeds until soft, then add oats and cook until done; add fresh milk and simmer for a few minutes.

Benefits: Helps provide energy, promotes a feeling of fullness, supports mood stability, and improves sleep quality.

Lotus seeds help calm the nerves and alleviate insomnia.

2.4. Lotus seed and red date tea

Ingredients: 3-5g lotus seed hearts, 5 red dates, 500ml water.

Instructions: Wash the ingredients thoroughly, simmer over low heat for about 10-15 minutes, then drink while still warm.

Uses: Helps calm the mind, soothe nerves, and support the reduction of insomnia and mental stress.

Note that you should not consume too much lotus seed as it may cause fatigue and low blood pressure in some cases.

Pumpkin and mung bean soup helps reduce fatigue during long exam preparation periods.

2.5. Pumpkin and mung bean soup

Ingredients: 200g pumpkin, 50g peeled mung beans, seasonings to taste.

Instructions: Simmer mung beans until tender, then add pumpkin and cook until tender, season lightly.

Uses: Helps nourish the spleen and stomach, provides energy, and helps reduce fatigue during extended exam preparation periods.

3. Ways to help students maintain mental stability during exam season.

According to Dr. Nguyen Quang Duong, to reduce stress and help the body maintain alertness, students should:

• Get enough sleep and avoid staying up late for extended periods.
• Don't skip breakfast.
• Drink plenty of water, especially in hot weather.
• Limit your consumption of coffee and energy drinks.
• Take time for light exercise and relaxation between study sessions.
• Maintain a stable mindset and avoid studying continuously for many hours without a break.

Medicinal foods are only meant to support a balanced diet and should not replace it. Proper nutrition combined with adequate rest will help students maintain a positive mindset and improve their academic performance during exam season.

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