Stress is something that we all experience at some point in time, and this could be due to factors like money, relationships, work, and even health issues. It can also be categorized as acute, episodic acute, or chronic. If you are under too much stress, you may experience loss of appetite, weight loss, headaches, irritability, anger, upset stomach, as well as depression or anxiety.
Luckily, there are several ways in which you can combat stress, which includes regular exercise, adequate sleep, relaxation techniques, and healthy food and drinks. Adding these vitamins and minerals will also help you fight stress:
Melatonin
Melatonin is the hormone that controls your sleep-wake cycle. And if you are suffering from insomnia or you can’t get a good night’s sleep because of stress or anxiety, you can take melatonin supplements. This helps you get good quality sleep, which can then relieve stress.
If it is your first time taking melatonin supplements, it is highly recommended that you start with the lowest dose. It would be best to also seek your doctor’s advice.
Glycine
The human body needs the amino acid known as glycine to create proteins as well as the synthesis of glutathione, which is an antioxidant that can help fight free radicals including oxidative stress. This amino acid also serves as a neurotransmitter in the brain and spinal cord. It calms the brain while lowering the body’s core temperature, which, in turn, helps you get a good sleep.
How do you get glycine? There are plenty of supplements available, but you can also get it naturally from meat, fish, dairy products, and legumes.
L-theanine
L-theanine is another type of amino acid that aids in reducing stress. It can also ease anxiety and insomnia. You can take this as a supplement or from drinking tea.
This amino acid has the ability to regulate the levels of chemicals in the brain like serotonin and dopamine. Both of which influence your mood, sleep, and cortisol levels. As long as these chemicals are balanced, your body can deal with stress much better.
Vitamin B
Experts say that all B vitamins, in high doses, are quite useful in managing the symptoms of stress. They can help improve your mood as well as your energy levels. Food items like milk, cheese, red meat, mackerel, salmon, clams, whole grains, nuts and seeds, soy products, and dark green vegetables, just to mention a few, are all rich in vitamin B.
Although you can get enough B vitamins from your diet, you might need supplementation, especially if you are pregnant, have a chronic health condition, or if you are already past the age of 50.
Vitamin C
Did you know that vitamin C can help with stress, mood, and anxiety, too? Aside from it is an immune booster, it is also a brain booster. It is one of the best vitamins for anxiety and other related mental health conditions.
A certain study has shown that vitamin C deficiency is associated with stress-related diseases. With this, it is important to ensure that you are supplying your body with enough vitamin C.
Vitamin D
Researchers say that there is, indeed, a direct link between mental health and vitamin D levels. And it is clear that taking vitamin D supplements or eating foods that are rich in this type of vitamin can help improve symptoms of depression as well as reduce stress and anxiety.
The best food sources of vitamin D include fish, egg yolks, and fortified foods.
Magnesium
If your body has low levels of magnesium, that can intensify the effects of stress. Magnesium is a mineral that modulates your body’s stress-response system. Therefore, it is only right that you include magnesium-rich foods in your diet. Nuts like cashews and peanuts, whole grain brown rice, avocados, and beans are all excellent sources of magnesium. If you opt to take magnesium supplements, be sure to take them a few hours before you take any other supplements.
Turmeric contains curcumin and this bioactive compound has been shown to be very effective in treating anxiety and depression as well as in reducing stress. The reason being is that it has the ability to boost the levels of serotonin and dopamine in the body. Further studies show that it can lower the levels of cortisol, which is the stress hormone.
Stress is a part of our lives, so we all have to learn how to properly deal with it and not let it take control of our daily living. Along with some relaxation techniques, quality sleep, and regular exercise, take some vitamins and minerals to better fight stress and take care of your overall mental health.