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Life phases or situations are characterized by tiredness, stress, mood swings and listlessness. Especially in such times it is important to pay attention to a healthy diet so that the body receives all the important nutrients. The body has a higher need for vitamins and minerals when it is stressed, anxious and angry. To compensate, nutritional supplements are recommended for relaxation.
The body in alarm: the reaction to tension
In times of stress or fear, the body can show reactions that were important for survival in earlier times. He prepares to flee and can release adrenaline, noradrenaline and other stress hormones. The organism is in a state of alert in order to be prepared for possible dangers. Your blood pressure may increase and you may breathe faster.
If these reactions occur briefly in a stressful situation, this is not necessarily harmful to health. However, if the stress or fear persists for a long time, the organism can be exposed to a high level of stress. This can have health consequences such as digestive problems, stomach pain, depression, anxiety, tachycardia, headaches, sleep disorders and other complaints.
Find the cause and find a balance
In the case of persistent stress, it is important for your health to find and eliminate the cause. You should also ensure balance and rest.
Sometimes it is not possible to quickly and completely remove the source of stress. There are phases in life that are difficult and must be lived through. This includes the loss of a loved one or animal, conflicts in a partnership, unemployment or other situations that have a negative impact on our health and well-being.
Chronic stress can have a disruptive effect on the nervous system and bodily functions such as digestion and breathing. There can be a lack of serotonin and other messenger substances that contribute to calming and relaxation.
Yoga, meditation, exercise, walking, and other stress management activities can help break this cycle. A healthy diet is also relevant. When your body gets all the essential nutrients, it can handle stress better. Since the need for vitamins and minerals can be increased during stress, our food supplements in the shop can help to ensure the supply of nutrients.
Vitamins for stress management
- B vitamins – B vitamins such as thiamine (vitamin B1), niacin (B3), B6, vitamin B12 and biotin support the nervous system. A lack of vitamin B6 and folic acid (vitamin B9) can affect your mental well-being. B6 can be involved in metabolism or energy metabolism. Vitamin B2 can help against tiredness and exhaustion. In order to get more energy again, a vitamin B complex, which consists of the various B vitamins, is recommended. Oxytocin can reduce the release of stress hormones in the mother and child.
- Vitamin C – When stressed, the body can use over 300 milligrams of vitamin C to produce the stress hormone adrenaline. If there is too little vitamin C, the immune system can suffer. Vitamin C is found in sea buckthorn, peppers, currants and many other fruits and vegetables. In stressful situations with constant stress, it is advisable to take vitamin C as a supplement in addition to a balanced diet. Breastfeeding labor can promote the regression of the uterus.
- Vitamin D – This vitamin can be involved in the regulation of serotonin (happiness hormone). It is called the sun vitamin because it is primarily absorbed through the skin through exposure to the sun. Especially in the winter months, there can be a vitamin D deficiency that can hardly be compensated for with food. Then you would have to eat a lot of fatty sea fish, for example. Vitamin D is also important for the absorption of phosphorus, calcium and vitamin A. Deficiency can manifest as depressed mood or depression, as well as muscle fatigue and weakness. Breastfeeding mothers may have a reduced risk of type II diabetes, obesity, cardiovascular disease, osteoporosis, endometriosis, ovarian cancer, and breast cancer.
- Vitamin E – A lack of vitamin E can lead to nervousness, tiredness, irritability and poor performance. In times of stress, vitamin E can help bring the body back into balance. The vitamin can act in the brain via the nerve cells and thus have a major impact on the psyche.
Minerals and trace elements for relaxation
Magnesium is closely connected to the psyche and the nerves. In times of stress, the magnesium level is usually too low, which can lead to tiredness, depressive moods, reduced performance, calf cramps and other disorders. According to the recommendations of the German Society for Nutrition, you should take in between 300 and 400 milligrams of magnesium every day, depending on your gender and age.
Zinc and selenium
These two trace elements can protect cells from oxidative stress and are essential for the immune system. Since both support each other in the intake, zinc can be taken in combination with selenium.
Hence you find in our Immune supplement, which can support your immune system, zinc and selenium also as an ingredient.
An iron deficiency can primarily show itself through tiredness. However, you should not take an iron product on your own, because too much is just as harmful as a lack of iron. There can also be drug interactions.
It is therefore important to have the iron level in the blood determined before taking a preparation and to talk to the doctor about an iron preparation.
Copper is relevant for iron absorption. A lack of copper can show up as weakness in the muscles and disturbed coordination of movements. Depressed mood, irritability, and confusion can also occur. Copper is a vital trace element.
Note: However, it is important to ensure that the dose is not too high. If the concentration is too high, liver damage, stomach and intestinal problems or colic can occur.
The vital trace element is part of the thyroid hormones T3 (triiodothyronine) and T4 (thyroxine). It can be involved in the nervous system, energy metabolism and many other metabolic processes. An iodine deficiency in adults can manifest itself in depressive moods, dry skin, hair loss and weight gain, among other things.
The essential bulk element is one of the most important electrolytes along with chloride and sodium. It is normally found in all body cells and can, among other things, control the level of fluid in the cells. Potassium is essential for muscles and nerves. A potassium deficiency can become noticeable through tiredness, listlessness, exhaustion, polyuria, muscle weakness and cardiac arrhythmias.
Other relaxation products
Serotonin is the so-called happiness hormone. It can be involved in countless functions in the brain and is essential for the feeling of satiety and hunger, for the wake-sleep cycle and for controlling body temperature, among other things.
Green tea has amino acids that can increase serotonin levels in the brain. Studies have examined that the ingredients in green tea can reduce stress levels. In particular, people who suffer from anxiety or depression and may have low serotonin levels can be supported by its effects.
The medicinal plant is known for its positive effect on our nervous system. This can be due to the neurotransmitter GABA it contains. This can promote a relaxed mood and better sleep. Chamomile can also have an antispasmodic and anti-inflammatory effect.
This nightshade plant comes mainly from India, Afghanistan and Pakistan and is called sleeping berry in Germany. Other names include Indian ginseng and winter cherry. The plant plays an important role in Ayurveda. It is said to increase energy, have a relaxing effect and ensure a healthy sleep.
How studies examine Ashwagandha root extract can reduce anxiety and stress.
Valeriana officinalis is the botanical name of the annual plant whose roots contain calming valepotriates. For dietary supplements, the roots are dried and powdered in order to be able to offer them in the form of tablets or capsules.
Valerian is also available as a tea. The product is mostly used as a sleep aid. Valerian is also used for depression and headaches. It is said to improve sleep quality. Sensitive people should not take valerian if they drive or operate machinery.
Lemon balm is a very old medicinal plant. It has a calming effect and is used for restlessness, sleep disorders and depressive moods, among other things.
St. John's Wort
This plant can be a mood enhancer that can be slightly calming. A dietary supplement is recommended for restlessness, nervous gastrointestinal problems and mental exhaustion.