Bades to improve mood and sleep in women: detailed guide

Hormonal background and female mood: complex interconnection

The female mood and quality of sleep are in close relationship with a hormonal background subject to cyclic changes and the influence of various factors. Estrogen, progesterone and other hormones play a key role in the regulation of neurotransmitters, such as serotonin and dopamine, responsible for the feeling of happiness, calm and motivation. The imbalance of these hormones caused by the menstrual cycle, pregnancy, postpartum period, perimenopause and menopause, as well as stress, improper nutrition and lack of physical activity, can lead to mood swings, irritability, anxiety, depression and sleep disturbances.

The phases of the menstrual cycle and their influence on the mood and sleep:

Folicular phase (after menstruation): The estrogen level gradually increases, improving mood, increasing energy and concentration. The dream is usually stronger and more calm.
Ovulatory phase: The peak of estrogen and an increase in the level of luteinizing hormone (LH) can cause a short -term improvement in mood, increased libido and increased confidence. However, some women may observe irritability and nervousness. Dream can be a little intermittent.
Luthein phase (after ovulation): The level of progesterone increases, having a calming and relaxing effect. However, in some women, progesterone can cause drowsiness, fatigue and swelling. If the pregnancy has not occurred, the level of estrogen and progesterone gradually decreases, which can lead to premenstrual syndrome (PMS).
Premenstrual phase (PMS): A sharp decrease in the level of estrogen and progesterone can cause a wide range of PMS symptoms, including irritability, anxiety, depression, mood swings, headaches, abdominal pain, bloating, insomnia and increased appetite.

Pregnancy and postpartum period: hormonal storm

Pregnancy is characterized by significant hormonal changes necessary for maintaining pregnancy and the development of the fetus. The level of estrogen and progesterone increases sharply, affecting mood and sleep. Many women experience morning nausea, fatigue, drowsiness, mood swings and increased sensitivity to smells in the first trimester. In the second trimester, the mood, as a rule, stabilizes, and sleep improves. In the third trimester, physical discomfort, such as back pain, heartburn and frequent urination, can break sleep.

The postpartum period is also characterized by sharp hormonal changes, since the level of estrogen and progesterone quickly returns to the normal level. Postpartum depression is a serious disease that can occur in some women after childbirth and manifest itself in the form of a depressed mood, loss of interest in life, fatigue, sleep disturbances, guilt and helplessness.

Perimenopause and menopause: hormonal fading

Perimenopausa is a transition period preceding menopause, when estrogen levels begin to gradually decline. Menopause is a period when menstruation stops for 12 consecutive months. A decrease in estrogen levels in perimenopause and menopause can cause a wide range of symptoms, including ebbbes, night sweating, dryness of the vagina, a decrease in libido, mood swings, irritability, anxiety, depression, insomnia and memory problems.

The role of neurotransmitters in mood and sleep

Neurotransmitters are chemicals that transmit signals between nerve cells in the brain. Some neurotransmitters play a key role in the regulation of mood and sleep.

Serotonin: Often called the “hormone of happiness”, serotonin is responsible for a sense of calm, satisfaction and prosperity. The low level of serotonin can lead to depression, anxiety, irritability and insomnia.
Dofamine: Is responsible for motivation, pleasure and reward. The low level of dopamine can lead to fatigue, apathy, loss of interest in life and difficulties with concentration.
Norepinephrine: Is responsible for vivacity, concentration of attention and stress reaction. The imbalance of norepinephrine can lead to anxiety, nervousness and insomnia.
Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain, the GABA has a calming and relaxing effect. The low level of the GABA can lead to anxiety, insomnia and convulsions.
Melatonin: The hormone that regulates the sleeping cycle. Melatonin is produced mainly in the dark and helps to fall asleep and maintain sleep.

Dietary supplement to improve mood and sleep: review and mechanism of action

Biologically active additives (dietary supplements) can have a positive impact on mood and sleep, affecting the hormonal background, the level of neurotransmitters and other factors affecting mental and physical well -being. However, it is important to understand that dietary supplements are not drugs and cannot replace full treatment. Before using dietary supplements, it is recommended to consult a doctor.

1. Triptophan and 5-HTP

The mechanism of action: Triptofan is an indispensable amino acid that is the precursor of serotonin. 5-HTP (5-hydroxyryptophan) is a metabolite of a tripophane, which can also be used to increase the level of serotonin. Both substances penetrate through the hematoencephalic barrier and are converted into serotonin in the brain.
Indications: Depression, anxiety, insomnia, PMS, seasonal affective disorder (SAR).
Advantages: It can improve mood, reduce anxiety, ease falling asleep and improve sleep quality.
Side effects: Nausea, vomiting, diarrhea, headache, drowsiness. Caution should be observed while taking antidepressants.

2. St. John’s wort

The mechanism of action: St. John’s wort contains active substances, such as hypericin and hypeophoren, which inhibit the reverse capture of serotonin, dopamine and norepinephrine, thereby increasing their concentration in the synaptic gap.
Indications: Mild and moderate depression, anxiety, insomnia.
Advantages: It can improve mood, reduce anxiety, ease falling asleep and improve sleep quality.
Side effects: Nausea, vomiting, diarrhea, headache, dizziness, dry mouth, photosensitivity. St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and anticoagulants. Before using St. John’s wort, you need to consult a doctor.

3. SAM-e (S-adenosylmethionin)

The mechanism of action: SAM -E is a natural compound that is involved in many biochemical processes in the body, including the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine.
Indications: Depression, osteoarthritis, liver disease.
Advantages: It can improve mood, reduce joint pain and improve liver function.
Side effects: Nausea, vomiting, diarrhea, constipation, headache, insomnia. SAM-E should be avoided by people with bipolar disorder.

4. L-theanine

The mechanism of action: L -theanine is an amino acid that is contained in tea. L-theanine has a calming and relaxing effect without causing drowsiness. It can increase the level of GABA, dopamine and serotonin in the brain.
Indications: Anxiety, stress, insomnia.
Advantages: It can reduce anxiety, improve concentration, facilitate falling asleep and improve sleep quality.
Side effects: Rarely found. It can cause headache or dizziness in some people.

5. Magnesium

The mechanism of action: Magnesium is involved in more than 300 biochemical reactions in the body, including regulation of the nervous system, muscle function and blood sugar. Magnesium can have a calming effect and improve sleep quality. It can also help reduce the symptoms of PMS.
Indications: Anxiety, stress, insomnia, PMS, muscle cramps.
Advantages: It can reduce anxiety, improve sleep, reduce muscle cramps and relieve PMS symptoms.
Side effects: Diarrhea, nausea, vomiting. Caution should be caused when taking magnesium to people with kidney diseases.

6. B vitamins

The mechanism of action: B vitamins play an important role in the energy exchange and functions of the nervous system. They are necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. B vitamins deficiency can lead to fatigue, irritability, depression and insomnia.
Indications: Fatigue, irritability, depression, insomnia.
Advantages: It can increase the level of energy, improve mood, reduce anxiety and improve sleep.
Side effects: Rarely found. High doses of vitamin B6 can cause neuropathy.

7. Omega-3 fatty acids

The mechanism of action: Omega-3 fatty acids, such as EPA and DHA, are important components of cell membranes in the brain. They can improve brain function, reduce inflammation and improve mood.
Indications: Depression, anxiety, cardiovascular diseases.
Advantages: It can improve mood, reduce anxiety, improve brain function and protect the heart.
Side effects: Fish taste in the mouth, nausea, diarrhea. Omega-3 fatty acids can dilute blood, so caution should be observed with simultaneous intake with anticoagulants.

8. Melatonin

The mechanism of action: Melatonin is a hormone that regulates the sleeping cycle. Melatonin is produced mainly in the dark and helps to fall asleep and maintain sleep.
Indications: Insomnia, sleep mode (for example, when changing time zones).
Advantages: It can facilitate falling asleep, improve sleep quality and normalize sleep mode.
Side effects: Drowsiness, headache, dizziness, nausea. Melatonin can interact with some drugs.

9. Valerian

The mechanism of action: Valerian contains active substances that have a calming and relaxing effect. Valerian can increase the level of GABA in the brain.
Indications: Anxiety, stress, insomnia.
Advantages: It can reduce anxiety, alleviate falling asleep and improve sleep quality.
Side effects: Drowsiness, headache, dizziness. Valerian can interact with some drugs.

10. Chamomile

The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can be associated with the gapcock receptors in the brain and have a calming effect.
Indications: Anxiety, stress, insomnia.
Advantages: It can reduce anxiety, alleviate falling asleep and improve sleep quality.
Side effects: Rarely found. It can cause allergic reactions in people sensitive to plants of the family of complex -colored (for example, ragweed, calendula).

11. Ashwaganda (withania somnifera)

The mechanism of action: Ashvaganda is an Ayurvedic plant that has adaptogenic properties, that is, helps the body adapt to stress. Ashvagand can reduce the level of cortisol (stress hormone), improve mood and sleep.
Indications: Anxiety, stress, insomnia, fatigue.
Advantages: It can reduce anxiety, improve sleep, increase energy level and improve cognitive functions.
Side effects: Rarely found. It can cause nausea, diarrhea and drowsiness in some people. Ashvaganda is not recommended for pregnant and nursing women.

12. Safran

The mechanism of action: Shafran contains active substances, such as crocin and saffronal, which can inhibit the reverse capture of serotonin, dopamine and norepinephrine, thereby increasing their concentration in the synaptic gap.
Indications: Depression, anxiety, PMS.
Advantages: It can improve mood, reduce anxiety and relieve PMS symptoms.
Side effects: Rarely found. High doses of saffron can cause nausea, vomiting and dizziness. Safran is not recommended for pregnant women.

13. Gaba (gamma-aminomatic acid)

The mechanism of action: GABA is the main brake neurotransmitter in the brain. GABA additives should theoretically increase the level of the GABA in the brain, having a calming and relaxing effect. However, the effectiveness of the oral administration of the GABA to increase the level of the GABA in the brain remains controversial, since the GABA does not penetrate well through the hematoencephalic barrier.
Indications: Anxiety, stress, insomnia.
Advantages: Theoretically, anxiety can reduce, facilitate falling asleep and improve sleep quality.
Side effects: Rarely found. It can cause drowsiness, dizziness and tingling in the skin.

14. L-Lisin and L-Arginin

The mechanism of action: The combination of L-lysine and L-arginine can reduce the level of cortisol (stress hormone) and reduce a sense of anxiety.
Indications: Anxiety, stress.
Advantages: It can reduce anxiety and improve the reaction to stress.
Side effects: Rarely found. It can cause nausea and diarrhea in some people.

Choice of dietary supplements: individual approach

The choice of dietary supplements to improve mood and sleep should be individual and based on the following factors:

The reason for the deterioration of mood and sleep: It is important to determine the cause of mood problems and sleep. If the reason is associated with hormonal imbalance, you must consult a doctor to examine and prescribe the appropriate treatment. If the reason is associated with stress, anxiety or mild depression, dietary supplements can be useful as auxiliary therapy.
Symptoms: It is necessary to take into account the symptoms that bother. For example, with anxiety and insomnia, you can consider dietary supplements with a soothing effect, such as L-Theanine, Magnesium, Valerian and chamomile. With depression, you can consider dietary supplements that increase the level of serotonin, such as Triptophan, 5-HTP and St. John’s wort.
Medical story: It is necessary to take into account the medical history and the presence of any disease. Some dietary supplements can be contraindicated in certain diseases.
Medicines: It is necessary to take into account the drugs that are taken. Some dietary supplements can interact with drugs.
Individual sensitivity: It is necessary to take into account individual sensitivity to dietary supplements. Some people can be more sensitive to side effects of dietary supplements than others.

Bades reception rules: safety and effectiveness

To ensure the safety and efficiency of admission of dietary supplements, the following rules must be observed:

Consult a doctor: Before using dietary supplements, you need to consult a doctor in order to verify the absence of contraindications and possible interactions with drugs.
Observe the dosage: It is necessary to observe the recommended dosage indicated on the package of dietary supplements. Exceeding the dosage can lead to side effects.
Take dietary supplements in accordance with the instructions: It is necessary to take dietary supplements in accordance with the instructions indicated on the package of dietary supplements. Some dietary supplements must be taken on an empty stomach, others must be at eating.
Pay attention to side effects: If any side effects occur, it is necessary to stop taking the dietary supplement and consult a doctor.
Buy dietary supplements from reliable suppliers: It is necessary to buy dietary supplements dietary supplements to make sure of their quality and security.
Do not take dietary supplements for a long time: Long -term intake of dietary supplements without a doctor’s control is not recommended. It is necessary to take breaks in the reception of dietary supplements in order to avoid getting used and reducing efficiency.

Alternative methods of improving mood and sleep

In addition to dietary supplements, there are other methods of improving mood and sleep:

Proper nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein, can improve mood and sleep. The use of processed products, sugar, caffeine and alcohol should be avoided, especially before bedtime.
Physical activity: Regular physical activity can improve mood, reduce stress and improve sleep. It is recommended to engage in moderate physical activity, such as walking, swimming or yoga, at least 30 minutes a day.
Compliance with sleep mode: To go to bed and wake up on the same time every day, even on weekends, can help normalize a sleep-blessings cycle and improve sleep.
Creating a relaxing atmosphere before bedtime: The creation of a relaxing atmosphere before bedtime can facilitate falling asleep and improve sleep quality. It is recommended to avoid the use of electronic devices, such as phones and computers, an hour before bedtime. You can take a warm bath, read a book or listen to calm music.
Stress management: Stress management can improve mood and sleep. There are various stress management methods, such as meditation, yoga, breathing exercises and psychotherapy.
Psychotherapy: Psychotherapy can help cope with depression, anxiety and other mental disorders that can affect mood and sleep.
State therapy: Light therapy can be useful for seasonal affective disorder (SAR) and other types of depression.

Conclusion: Integrative approach

Improving mood and sleep in women is a comprehensive process that requires an integrative approach, including a change in lifestyle, proper nutrition, physical activity, stress management, psychotherapy and, if necessary, intake of dietary supplements. It is important to remember that dietary supplements are not panacea and cannot replace full treatment. Before using dietary supplements, you need to consult a doctor.

Dietary supplement to improve mood and sleep in women