7 Essential Vitamins and Minerals for Stress Relief [T2]
In addition to relaxation methods such as sports or yoga, a nutrition plan with an adequate supply of vitamins and minerals can also help to reduce stress. There are certain natural vitamins and minerals that actually improve mood, regenerate nerve cells, reduce stress, and increase brain function.
Read Part 1 Here
Stress Relief With Magnesium
Along with calcium, magnesium is also a mineral that helps reduce stress and improve brain function. Magnesium plays an important role in energy synthesis and activates around 300 enzymes needed to metabolize lipids, carbohydrates and proteins. Magnesium has a calming and stress-reducing effect on the nervous system. Therefore, when you are under stress, you should increase magnesium supplementation to relieve fatigue and dispel feelings of stress and sluggishness.
Magnesium also affects heart health. This mineral reduces the excitability of the heart muscle and can thus limit stress-related arrhythmias and angina pectoris. Magnesium has another effect of stabilizing blood platelets, protecting the vessel wall and having an antioxidant effect. With these positive effects, magnesium makes a significant contribution to preventing stress and common mental disorders such as anxiety and insomnia.
Magnesium is found in many foods and beverages. You can provide your body with this mineral by adding milk, eggs, fish, meat, beans, potatoes, brown rice, etc. to your daily diet. In addition, it is recommended to combine magnesium with calcium to increase the effectiveness of stress reduction while improving bone and cardiovascular health.
The stress hormone (cortisol) increases insulin resistance and glucose metabolism, leading to elevated blood sugar levels. Therefore, chronic stress is considered a favorable factor in increasing the risk of type 2 diabetes and some other common medical diseases. To control blood sugar during stress, consider increasing your zinc-rich foods.
In addition, adding Zinc to the daily diet helps generate appetite and regulate taste. This helps overcome anorexia and disordered eating under stress. Adequate zinc supplementation also increases the production of the endogenous testosterone hormone and improves sexual dysfunction caused by prolonged stress.
Although zinc does not directly affect brain function, it does help improve symptoms caused by stress. To ward off nervous stress, consume zinc-rich foods such as shrimp, oysters, pumpkin seeds, beef, fish, and the like.
Iron is a trace element necessary for the formation of red blood cells. Red blood cells contain nutrients and oxygen to nourish tissues and organs in the body. By getting enough iron that your body needs, you can increase the amount of red blood cells in your blood and improve brain function.
The brain is small but uses up to 20% of the oxygen in the body. With a full supply of oxygen and nutrients, the brain increases consciousness, produces new neurons, and works more effectively under mental and physical stress. On the contrary, lack of oxygen causes many problems such as stress, poor concentration, poor learning ability and memory loss.
Few people know that iron also has a mood-enhancing effect. This mineral is an important component involved in the synthesis of neurotransmitters such as serotonin, norepinephrine and dopamine. These neurotransmitters can create feelings of comfort, joy, and euphoria, and ward off fatigue and lethargy.
In addition, iron provides many benefits to the body, such as: B. Improving immune function, regulating body temperature, providing ample energy and preventing fatigue during study and work. It can be seen that iron is not only a mineral that helps relieve stress but also has many health benefits. Therefore, you should increase your intake of iron-rich drinks and foods such as oysters, milk, chicken, vegetable juices, fruit.
Recommendations For A Nutritional Plan To Reduce Stress
Most of the stress-reducing vitamins and minerals are found in foods such as green vegetables, tubers, meat, fish, eggs. However, for severe micronutrient deficiencies, doctors will consider using them. supplement pills.
1. Think about your food intake
Getting vitamins and minerals through your diet is a simple and safe measure. In addition to adding nutrients to reduce stress, a moderate diet also provides the body with ample energy, thereby reducing depression and fatigue under stress.
Stress often causes anorexia and poor eating habits. To stimulate the taste, you should use liquid and soft foods such as soups, porridge, smoothies, juices, etc. These meals are nutritious and easy to digest, and cause less gas and bloating than regular meals.
In general, in prolonged stressful situations, the digestive system is susceptible to a variety of problems such as stomach pain, indigestion, nausea and constipation. To reduce these phenomena, you should choose easily digestible foods, avoid fats and spices in processing.
2. Use dietary supplements
You can take supplements (vitamins and minerals) as a secondary source of stress reduction. At Schaeffer Nutraceuticals we offer you a conscious choice. If you are looking for multivitamin options with the vitamins and minerals listed above, try our Viproactive® Complex. Here you will get all the beneficial nutrients for your body to cope with stress. Viproactive® Relax offers you targeted support in reducing stress, with magnesium as the main mineral. The natural sources of herbal ingredients (passion flower, ginseng and hops extract) have beneficial effects to improve brain function, provide cell antioxidants and protect the nervous system.
All of our products contain Vitaprotein® - a biologically modified active protein carrier that transports the nutrients to where they are needed. We wish you a happy work-life balance and controlled stress with the help of Schaeffer Nutraceuticals.
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