Dietary supplements to reduce stress: help in the fight against anxiety

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Dietary supplements to reduce stress: help in the fight against anxiety

I. Understanding stress and anxiety: key concepts and mechanisms

  1. Definition of stress and anxiety: Demonstration of concepts. Stress as a reaction to external stimuli (stressors), anxiety as an internal state of anxiety and tension, often without a visible cause. The relationship between them: chronic stress can lead to anxious disorders.

  2. Physiological mechanisms of stress:

    • Hypothalamo-pituitary-adrenal (GGN) axis: Description of the cascade of hormonal reactions that begins in the hypothalamus (production of corticoliberin – KRG), which continues in the pituitary gland (production of adrenocorticotropic hormone – ACTH) and ending in adrenal glands (production of cortisol).
    • Cortisol: “Hormone stress.” Its role in the mobilization of the resources of the body: increasing the level of glucose in the blood, suppress the immune system, increased cardiac activity. The short -term rise of cortisol is useful, but chronically increased level is harmful.
    • Sympathetic nervous system: The reaction “Beat or Run”. The release of adrenaline and norepinephrine. Incomination of the heartbeat, an increase in blood pressure, the expansion of the pupils, increased sweating.
    • The effect of stress on the brain: Changes in the structure and function of the brain, especially in areas responsible for memory, training and emotions (hippocampus, tonsil, prefrontal bark).

  3. Psychological aspects of stress and anxiety:

    • Cognitive processes: Negative thoughts, catastrophization, pessimism, bloating on problems. Influence on the perception of the situation and the choice of strategies for Coping-mechanisms.
    • Emotional reactions: Irritability, anger, fear, sadness, a sense of hopelessness, apathy.
    • Behavioral reactions: Avoiding situations, social isolation, drinking alcohol or drugs, changes in appetite, sleep disturbance.

  4. Factors contributing to the development of stress and anxiety:

    • Genetic predisposition: Hereditary vulnerability to anxious disorders.
    • Environment: Traumatic events, chronic stress at work or in personal life, financial difficulties, social isolation, adverse living conditions.
    • Personal features: Perfectionism, low self -esteem, anxiety, negative thinking, difficulties with the management of emotions.
    • Medical conditions: Chronic diseases, hormonal disorders, deficiency of vitamins and minerals.
    • The use of psychoactive substances: Alcohol, caffeine, drugs.

  5. The consequences of chronic stress and anxiety:

    • Mental health: Depression, anxiety disorders (generalized alarm, panic attacks, social phobia, obsessive and compulsive disorder), post-traumatic stress disorder.
    • Physical health: Cardiovascular diseases (hypertension, coronary heart disease, stroke), digestive disorders (irritable intestinal syndrome, stomach ulcer), weakening of immunity, skin diseases (eczema, psoriasis), headaches, muscle tension, sleep disturbances.
    • Social life: Problems in relationships, reducing productivity at work or study, social isolation.

II. A review of dietary supplements to reduce stress: the principles of action and efficiency

  1. The principles of the action of dietary supplements:

    • Effect on neurotransmitters: Regulation of the level of serotonin, dopamine, GABA, norepinephrine.
    • Adaptogens: Increasing the body’s stability to stress.
    • Antioxidants: Cell protection from damage by free radicals formed during stress.
    • Vitamins and minerals: Filling up the deficiency of the necessary substances that can be depleted with stress.

  2. The main categories of dietary supplements to reduce stress:

    • Adaptogens: Plants that increase the body’s resistance to stress, which have a general strengthening and tonic effect.
      • Rhodiola pink (Rhodiola rosea): Improves cognitive functions, reduces fatigue, increases energy, improves mood. The mechanism of action: modulates the level of serotonin, dopamine and norepinephrine, stimulates ATP.
      • Ashwaganda (withania somnifera): Reduces the level of cortisol, improves sleep, reduces anxiety, increases immunity. The mechanism of action: contains vitanolides with antioxidant and anti -inflammatory properties.
      • Eleutherococcus (Eleutherococcus Senticosus): Increases resistance to stress, improves cognitive functions, increases energy. The mechanism of action: contains eleuterosides that stimulate the immune system and increase stress adaptation.
      • Ginseng (Panax Ginseng): Increases energy, improves cognitive functions, reduces fatigue. The mechanism of action: contains ginzenosides with antioxidant and anti -inflammatory properties that affect the hormonal balance.
    • Plant sedatives: Reduce anxiety, improve sleep, have a mild sedative effect.
      • Valeriana Officinalis): Reduces anxiety, improves sleep, has an antispasmodic effect. The mechanism of action: interacts with the gamut receptors in the brain.
      • Melissa Officinalis): Reduces anxiety, improves sleep, has antioxidant and antiviral properties. The mechanism of action: contains rosemary acid with an antioxidant effect, affects the level of the GABA.
      • Passiflora Incarnata): Reduces anxiety, improves sleep, has an antispasmodic effect. The mechanism of action: affects the level of the GABA.
      • Hops (Humulus lupulus): Improves sleep, has sedative and antioxidant effects. The mechanism of action: contains Lupulus and Humulon, which have sedative properties.
    • Amino acids: It is necessary for the synthesis of neurotransmitters that regulate mood and sleep.
      • L-theanine: Reduces anxiety, improves concentration, promotes relaxation. The mechanism of action: increases the level of GABA, dopamine and serotonin in the brain. Contained in green tea.
      • 5-HTP (5-hydroxyryptophan): The pool of serotonin, improves mood, reduces anxiety, improves sleep. The mechanism of action: increases the level of serotonin in the brain.
      • GABA (gamma-aminomatic acid): The main brake neurotransmitter in the brain, reduces anxiety, promotes relaxation. The mechanism of action: is associated with GABA receptors in the brain.
      • L-Lisin: Reduces anxiety, especially in combination with L-arginine.
    • Vitamins and minerals: It is necessary for the normal functioning of the nervous system and a decrease in stress.
      • Magnesium: Reduces anxiety, improves sleep, regulates the nervous system. The mechanism of action: participates in the transmission of nerve impulses, regulates the level of cortisol.
      • B vitamins B (B1, B2, B3, B5, B6, B9, B12): It is necessary for the normal functioning of the nervous system, reduce anxiety, improve mood. Participate in the metabolism of neurotransmitters.
      • Vitamin D: Regulates mood, reduces the risk of depression. The mechanism of action: affects the production of serotonin and dopamine.
      • Zinc: Participates in mood regulation, reduces anxiety. The mechanism of action: affects the level of GABA and glutamate.
      • Calcium: It is necessary for the normal functioning of the nervous system, reduces anxiety.
    • Other dietary supplements:
      • Omega-3 fatty acids: Improve mood, reduce the risk of depression and anxiety. The mechanism of action: affect the structure and function of cell membranes in the brain.
      • Probiotics: Improve the intestinal microflora, which can affect the mood and anxiety. The mechanism of action: the axis “intestines-mozg”.
      • Melatonin: The hormone that regulates sleep improves sleep quality, reduces anxiety.

  3. Scientific research on the effectiveness of dietary supplements:

    • Meta-analyzes and systematic reviews: Assessment of the effectiveness of dietary supplements based on data from many research.
    • Clinical trials: Randomized controlled studies that evaluate the effectiveness and safety of dietary supplements.
    • Evidence of the effectiveness of various dietary supplements: A critical analysis of scientific data, the identification of dietary supplements with the greatest proven effectiveness.
    • Research restrictions: Small samples, methodological problems, lack of standardization of dietary supplements.
    • The need for further research: To confirm the effectiveness and safety of dietary supplements, determine the optimal dosages and duration of admission.

  4. Bad safety:

    • Side effects: Assessment of possible side effects of various dietary supplements.
    • Interaction with drugs: Assessment of the risk of interaction between dietary supplements with drugs.
    • Contraindications: Determination of contraindications for taking various dietary supplements (pregnancy, breastfeeding, chronic diseases).
    • The importance of consulting a doctor: Before taking dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking drugs.
    • The choice of high -quality dietary supplements: The acquisition of dietary supplements from reliable manufacturers, checking the availability of quality certificates.

III. Detailed analysis of the most popular dietary supplements to reduce stress

  1. Rhodiola pink (Rhodiola rosea):

    • Botanical description and composition: The perennial plant of the family is fatty, growing in cold regions. Contains glycosides (rhodooloside, rosavin), tyrosol, organic acids, flavonoids.
    • The mechanism of action: Modulates the level of serotonin, dopamine and norepinephrine, stimulates ATP, has antioxidant properties.
    • Proven effectiveness: Reduces fatigue, increases energy, improves cognitive functions, reduces anxiety and depression.
    • Side effects: Insomnia, irritability, headache (rarely).
    • Dosage: Usually 100-600 mg per day, divided into several tricks.
    • Contraindications: Pregnancy, breastfeeding, bipolar disorder.
    • Interaction with drugs: It can strengthen the action of antidepressants and stimulants.

  2. Ashwaganda (withania somnifera):

    • Botanical description and composition: The evergreen shrub of the periolin family, growing in India and North Africa. Contains vitanolides (vitanolide a, vitaferin a), alkaloids, saponins.
    • The mechanism of action: Reduces the level of cortisol, improves sleep, reduces anxiety, increases immunity, has antioxidant and anti -inflammatory properties.
    • Proven effectiveness: Reduces anxiety, improves sleep, increases stress resistance, improves cognitive functions, increases strength and endurance.
    • Side effects: Drowsiness, stomach disorder, nausea (rarely).
    • Dosage: Usually 300-500 mg per day, divided into several tricks.
    • Contraindications: Pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.
    • Interaction with drugs: It can strengthen the effect of sedatives and immunosuppressants.

  3. Valeriana Officinalis):

    • Botanical description and composition: The perennial herbaceous plant of the Valerian family, growing in Europe and Asia. Contains valerian acid, outlet acid, alkaloids, iridoids.
    • The mechanism of action: It interacts with the gamut receptors in the brain, has a sedative and anxiolytic effect.
    • Proven effectiveness: Reduces anxiety, improves sleep, facilitates falling asleep.
    • Side effects: Drowsiness, headache, dizziness, stomach disorder (rarely).
    • Dosage: Usually 400-600 mg valerian extract 30-60 minutes before bedtime.
    • Contraindications: Pregnancy, breastfeeding, children’s age.
    • Interaction with drugs: It can strengthen the effect of sedatives and alcohol.

  4. Melissa Officinalis):

    • Botanical description and composition: The perennial herbaceous plant of the family is clear, growing in Europe and Asia. Contains rosemary acid, citral, citronella, flavonoids.
    • The mechanism of action: It contains rosemary acid with antioxidant effects, affects the level of the GABA, has antiviral properties.
    • Proven effectiveness: Reduces anxiety, improves sleep, improves mood, has antiviral activity.
    • Side effects: Drowsiness, decrease in blood pressure (rarely).
    • Dosage: Usually 300-600 mg of lemon balm extract per day.
    • Contraindications: Pregnancy, breastfeeding, hypothyroidism.
    • Interaction with drugs: It can strengthen the effect of sedatives.

  5. L-theanine:

    • Chemical description: The amino acid contained in green tea.
    • The mechanism of action: Increases the level of GABA, dopamine and serotonin in the brain, promotes relaxation, improves concentration.
    • Proven effectiveness: Reduces anxiety, improves concentration, promotes relaxation, improves sleep quality.
    • Side effects: Rarely.
    • Dosage: Usually 100-200 mg per day.
    • Contraindications: Not identified.
    • Interaction with drugs: Not identified.

  6. Magnesium:

    • Mineral: An important mineral for the normal functioning of the body.
    • The mechanism of action: Participates in the transmission of nerve impulses, regulates the level of cortisol, necessary for the synthesis of neurotransmitters.
    • Proven effectiveness: Reduces anxiety, improves sleep, reduces muscle tension.
    • Side effects: Diarrhea, stomach disorder (at high doses).
    • Dosage: Usually 200-400 mg per day.
    • Contraindications: Severe renal failure.
    • Interaction with drugs: It can interact with some antibiotics and diuretics.

IV. How to choose a dietary supplement to reduce stress: practical recommendations

  1. Assessment of individual needs:

    • Determination of the type of stress and anxiety: Acute or chronic, generalized or situational.
    • Identification of concomitant symptoms: Sleep disorders, fatigue, depression, panic attacks.
    • Analysis of the lifestyle and diet: Lack of sleep, malnutrition, abuse of caffeine or alcohol.

  2. Consultation with a doctor:

    • Mandatory consultation: Before taking any dietary supplements, especially in the presence of chronic diseases or taking drugs.
    • Discussion of symptoms and medical history: So that the doctor can choose the most suitable dietary supplement and exclude possible contraindications.
    • Assessment of the risk of drug interaction: To avoid unwanted side effects.

  3. Choosing a quality product:

    • Reliable manufacturers: The choice of dietary supplements from well -known and trusted manufacturers.
    • Quality certificates: Checking the availability of quality certificates (GMP, NSF).
    • Product composition: A careful study of the composition of the product, make sure that it contains the indicated ingredients in the declared dosage.
    • Consumer reviews: Studying consumer reviews about the product.

  4. Start with a low dose:

    • A gradual dose increase: Start with a low dose and gradually increase it to evaluate tolerance and efficiency.
    • Observation of the reaction of the body: Carefully follow your feelings and mark any side effects.

  5. Complex approach:

    • Bad as part of the integrated approach: Bades are not a replacement for a healthy lifestyle and other methods of struggle with stress.
    • Healthy lifestyle: Proper nutrition, regular physical exercises, sufficient sleep, stress management.
    • Psychotherapy: Cognitive-behavioral therapy, Minfulness, relaxation techniques.

  6. Duration of admission:

    • Curs ahead: Most dietary supplements are recommended to take the course for several weeks or months.
    • Breaks: Take breaks between reception courses to avoid getting used and reducing effectiveness.
    • Individual approach: The duration of the intake of dietary supplements depends on the individual needs and reaction of the body.

  7. Do not expect an instant result:

    • Gradual improvement: The effect of taking dietary supplements may not appear immediately, but after a few weeks or months.
    • Be patient: Continue to take dietary supplement in accordance with the doctor’s recommendations and do not expect an instant result.

  8. Accounting for individual characteristics:

    • Age: The dosage of dietary supplements may differ for different age groups.
    • Floor: Women are more sensitive to some dietary supplements.
    • Health status: The presence of chronic diseases can affect the choice of dietary supplements and its dosage.

V. Alternative methods of stress and anxiety

  1. Psychotherapy:

    • Cognitive-behavioral therapy (KPT): A change in negative thoughts and behavioral patterns leading to stress and anxiety.
    • Minfulness: Teaching awareness and concentration at the present moment, a decrease in anxiety and improving emotional regulation.
    • Exposition therapy: A gradual clash with situations that cause anxiety to reduce fear and avoidance.
    • Psychodynamic therapy: The study of unconscious conflicts and motives underlying stress and anxiety.

  2. Relaxation techniques:

    • Deep breath: Diaphragmatic breathing techniques to reduce the frequency of heartbeat and blood pressure.
    • Progressive muscle relaxation: Alternate tension and relaxation of various groups of muscles for removing muscle tension.
    • Meditation: Focusing attention on breathing, sound or mantra to calm the mind and reduce anxiety.
    • Yoga: A combination of physical exercises, breathing techniques and meditation to improve physical and mental health.
    • AutoTrening: Independent suggestion of certain phrases to achieve relaxation and improve well -being.

  3. Physical activity:

    • Regular training: Improving mood, reducing stress and anxiety, increasing energy.
    • Aerobic exercises: Running, swimming, cycling, walking.
    • Power training: Strengthening muscles, increasing self -esteem.
    • Classes in the fresh air: Additional exposure to sunlight and fresh air.

  4. Healthy lifestyle:

    • Proper nutrition: A balanced diet rich in fruits, vegetables, whole grain products, proteins and healthy fats.
    • Sufficient sleep: 7-8 hours of quality sleep every night.
    • Limiting caffeine and alcohol: The abuse of caffeine and alcohol can aggravate anxiety.
    • Refusal of smoking: Smoking has a negative effect on the nervous system and can increase stress.

  5. Social support:

    • Communication with friends and family: Support and understanding of loved ones.
    • Participation in support groups: Communication with people experiencing similar problems.
    • Volunteering: Help other people can improve their mood and reduce stress.

  6. Time management:

    • Planning of the day: Drawing up a list of affairs and prioritization.
    • Task delegation: The transfer of part of the tasks to other people.
    • The ability to say no: Refusal of additional obligations if they cause stress.
    • Regular breaks: Rest and relaxation during the day.

  7. Mindfulness techniques:

    • Meditation of awareness: Focusing at the present moment without conviction.
    • Respiratory exercises: Observation of breathing to calm the mind.
    • Food of awareness: Attentive eating, paying attention to the taste, smell and texture.
    • Walks of awareness: Observation of the environment during a walk.

  8. Art and creativity:

    • Drawing, modeling, music, dancing: Expression of emotions through creativity.
    • Listening to music: Soothing music can reduce stress and anxiety.
    • Visiting museums and theaters: Obtaining positive emotions and distraction from problems.

  9. Nature:

    • Walks in the forest, park, on the seashore: Contact with nature reduces stress and improves mood.
    • Gardening: Plant care can be therapeutic.

VI. Prospects for research in dietary supplements to reduce stress

  1. The need for large -scale clinical research:

    • Larger samples: To obtain more reliable results.
    • Control groups: Comparison of dietary supplements with placebo and other treatment methods.
    • Long -term research: Assessment of the effectiveness and safety of dietary supplements with prolonged admission.

  2. Studying the mechanisms of action of dietary supplements at the molecular level:

    • Influence on neurotransmitters: A study of the influence of dietary supplements on the level of serotonin, dopamine, game and other neurotransmitters.
    • Influence on GGN-OS: Studying the influence of dietary supplements on the level of cortisol and other stress hormones.
    • Brain effect: The study of changes in the structure and function of the brain under the influence of dietary supplements.

  3. Development of new dietary supplements with higher efficiency and safety:

    • Combinations of dietary supplements: Using the synergistic effect of various dietary supplements.
    • Target Delivery: Development of dietary supplements that affect the target organs and fabrics.
    • Individual approach: The selection of dietary supplements based on the genetic and metabolic characteristics of each person.

  4. Study of the influence of dietary supplements on various groups of the population:

    • Children and adolescents: Assessment of the effectiveness and safety of dietary supplements to reduce stress and anxiety in children and adolescents.
    • Pregnant and lactating women: Assessment of dietary supplements for pregnant women and lactating women.
    • Elderly people: Assessment of the effectiveness and safety of dietary supplements for the elderly.
    • People with chronic diseases: Assessment of the interaction of dietary supplements with drugs and effectiveness for people with chronic diseases.

  5. Development of methods for evaluating the effectiveness and safety of dietary supplements:

    • Development of standardized research protocols: To ensure comparability of the results of various studies.
    • Using objective assessment methods: Measurement of the level of stress hormones, brain activity, other physiological indicators.
    • Using tools for assessing the quality of life: Assessment of the influence of dietary supplements on various aspects of human life.

  6. Study of ethical aspects of the use of dietary supplements:

    • Informed consent: Providing patients with complete information about dietary supplements, their effectiveness, safety and possible side effects.
    • Self -medication: Prevention of dietary supplements without consulting a doctor.
    • Marketing Badov: Advertising of dietary supplements to avoid unrealistic promises and misinformation.

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