Dietary supplements from stress: soothing the nerves

Section 1: Understanding stress: biological mechanisms and consequences

What is stress and how does it work?
- Determination of stress: physiological and psychological reaction of the body to any requirement or pressure.
- Stressors: external (work, relationships, financial difficulties) and internal (diseases, negative thoughts).
- HPA axis (hypothalamic-pituitary-enemy): central stress reaction regulator.
  - Hypotalamus: releases corticotropin-rileting hormone (CRH).
  - Hypophys: under the effect of CRH is highlighted by the adrenocorticotropic hormone (ACTH).
  - The adrenal glands: under the influence of ACTH synthesize cortisol, the main hormone of stress.
- Simpatic nervous system: “Beat or run” reaction.
  - The release of adrenaline and norepinephrine: increased heartbeat, increased blood pressure, energy mobilization.
- Parasimpathic nervous system: “Rest and digestion” reaction (sympathetic antagonist).
- The effect of stress on various body systems:
  - Cardiovascular system: increasing the risk of hypertension, heart attack, stroke.
  - Immune system: weakening of immunity, increased susceptibility to infections.
  - Digestive system: irritable intestines (SRK), ulcer, gastritis.
  - Nervous system: anxiety, depression, sleep disturbance, cognitive impairment.
  - Reproductive system: menstrual cycle violation, libido decrease, and fertility problems.
Types of stress: acute and chronic.
- Acute stress: short -term, caused by a specific event (exam, public performance).
  - Positive aspects: mobilization of resources, increased performance (in moderate doses).
  - Negative sides: anxiety, nervousness, temporary decrease in immunity.
- Chronic stress: long -term, caused by constant pressure (hard work, complex relationships, financial problems).
  - Negative consequences: exhaustion, depression, anxiety disorder, cardiovascular disease, weakening of immunity, impaired cognitive functions.
- The difference in hormonal and neurochemical changes in acute and chronic stress.
  - Acute stress: a short -term increase in cortisol and adrenaline.
  - Chronic stress: a prolonged increase in cortisol (with the subsequent depletion of the adrenal glands), a decrease in the level of serotonin and dopamine.
Symptoms of stress: physical, emotional and behavioral.
- Physical symptoms:
  - Headaches, muscle tension, back pain.
  - Fatigue, insomnia, sleep disturbance.
  - Problems with digestion (heartburn, constipation, diarrhea).
  - Increased heartbeat, high blood pressure.
  - Weakening of immunity, frequent colds.
- Emotional symptoms:
  - Irritability, anxiety, anxiety.
  - Feeling of depression, sadness, apathy.
  - Difficulties with concentration, worsening memory.
  - A sense of overload, inability to cope with the situation.
  - Pessimism, cynicism.
- Behavioral symptoms:
  - Changes to appetite (overeating or loss of appetite).
  - Avoiding social contacts, isolation.
  - Procrastination, decrease in performance.
  - Alcohol abuse, smoking, drug use.
  - Nervous habits (nail biting, tapping with fingers).
Factors affecting susceptibility to stress.
- Genetic predisposition: the role of genes in the regulation of a stress reaction.
- Personality features: anxiety, perfectionism, low self -esteem.
- Social support: the presence of close relationships, support of friends and family.
- Coping strategy: ways to cope with stress (effective and ineffective).
- Previous experience: injuries, stressful events in the past.
- Life: nutrition, physical activity, sleep, the presence of bad habits.

Section 2: Bad as an auxiliary tool for stress control

What is dietary supplements and their role in maintaining the health of the nervous system.
- Determination of dietary supplements (biologically active additives): concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products.
- The purpose of the use of dietary supplements: supplement the diet, replenish the deficiency of the necessary substances, support the normal function of organs and systems.
- Bades and pharmacological drugs: differences and similarities.
  - Bades: are not medicines, not intended for the treatment of diseases.
  - Pharmacological preparations: undergoing strict clinical trials are designed for the treatment of diseases.
- Safety and effectiveness of dietary supplements: the need to consult a doctor before use.
- The role of dietary supplements in a complex approach to stress management: diet, physical activity, psychotherapy, relaxation techniques.
The main groups of dietary supplements used to calm the nerves and reduce stress.
- Adaptogens:
  - The mechanism of action: increasing the body’s resistance to stress, normalizing the endocrine system, improving adaptation to adverse conditions.
  - Examples:
    - Rhodiola pink (Rhodiola rosea):
      - Composition: Rosavin, Salidroside.
      - Action: Reducing fatigue, improving concentration, increased performance, alarm.
      - Indications: stress, fatigue, depression, decrease in cognitive functions.
      - Contraindications: pregnancy, breastfeeding, individual intolerance, hypomania, manic conditions.
      - Dosage: Usually 100-400 mg per day.
    - Ashwaganda (withania somnifera):
      - Composition: Vitanolides.
      - Action: Reducing the level of cortisol, a decrease in anxiety and depression, improving sleep, increased immunity.
      - Indications: stress, anxiety, insomnia, fatigue, a decrease in immunity.
      - Contraindications: pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.
      - Dosage: Usually 300-500 mg per day.
    - Eleutherococcus (Eleutherococcus Senticosus):
      - Composition: Eleuterosides.
      - Action: increasing performance, improving concentration of attention, increasing immunity, decreased fatigue.
      - Indications: stress, fatigue, reduction of immunity, overwork.
      - Contraindications: pregnancy, breastfeeding, hypertension, insomnia, increased nervous excitability.
      - Dosage: Usually 100-200 mg per day.
- B vitamins B:
  - The mechanism of action: support for the normal function of the nervous system, participation in the synthesis of neurotransmitters, a decrease in fatigue.
  - Vitamin B1 (thiamine): necessary for the metabolism of carbohydrates and energy, important for the normal function of the nervous system.
  - Vitamin B6 (Pyridoxine): Participates in the synthesis of neurotransmitters (serotonin, dopamine, GABA), important for regulation of mood.
  - Vitamin B12 (cobalamin): necessary for the normal function of the nervous system, is involved in the synthesis of myelin (shells of nerve fibers).
  - Indications: stress, anxiety, depression, fatigue, insomnia, nervous exhaustion.
  - Contraindications: individual intolerance.
  - Dosage: depends on the specific vitamin and the degree of deficiency.
- Minerals:
  - Magnesium:
    - The mechanism of action: participates in the regulation of the nervous system, reduces the excitability of nerve cells, improves sleep, reduces muscle tension.
    - Indications: stress, anxiety, insomnia, muscle cramps, headaches.
    - Contraindications: renal failure, bradycardia, AV blockade.
    - Dosage: Usually 200-400 mg per day.
    - Forms of magnesium: citrate, glycinate, tronate (better absorbed).
  - Zinc:
    - The mechanism of action: participates in mood regulation, supports the immune system, and reduces inflammation.
    - Indications: stress, depression, reduction of immunity, acne.
    - Contraindications: individual intolerance, overdose.
    - Dosage: Usually 15-30 mg per day.
  - Calcium:
    - The mechanism of action: participates in the transmission of nerve impulses, is necessary to reduce muscles.
    - Indications: stress, insomnia, muscle cramps.
    - Contraindications: hypercalcemia, urolithiasis.
    - Dosage: Usually 1000-1200 mg per day.
- Amino acids:
  - L-theanine:
    - The mechanism of action: promotes relaxation, reduces anxiety, improves concentration, does not cause drowsiness.
    - Indications: stress, anxiety, improvement of concentration.
    - Contraindications: individual intolerance.
    - Dosage: Usually 100-200 mg per day.
  - Triptofan:
    - The mechanism of action: the predecessor of serotonin (hormone of happiness) and melatonin (sleep hormone).
    - Indications: depression, anxiety, insomnia.
    - Contraindications: reception of MAO inhibitors, individual intolerance.
    - Dosage: Usually 500-1000 mg per day.
  - Gamk (gamma-aminobral acid):
    - The mechanism of action: brake neurotransmitter reduces the excitability of nerve cells, promotes relaxation.
    - Indications: stress, anxiety, insomnia.
    - Contraindications: individual intolerance.
    - Dosage: Usually 500-1000 mg per day.
- Plant remedies (herbal medicine):
  - Valeriana Officinalis):
    - The mechanism of action: reduces nervous excitability, promotes relaxation, improves sleep.
    - Indications: stress, anxiety, insomnia.
    - Contraindications: pregnancy, breastfeeding, individual intolerance, drowsiness.
    - Dosage: depends on the shape of the release (tea, tincture, tablets).
  - Melissa Officinalis):
    - The mechanism of action: reduces anxiety, improves mood, promotes relaxation.
    - Indications: stress, anxiety, insomnia, irritability.
    - Contraindications: pregnancy, breastfeeding, individual intolerance.
    - Dosage: depends on the shape of the release (tea, tincture, essential oil).
  - Motherland (Leonurus Cardiaca):
    - The mechanism of action: reduces nervous excitability, reduces blood pressure, promotes relaxation.
    - Indications: stress, anxiety, nervous tension, hypertension.
    - Contraindications: pregnancy, breastfeeding, hypotension, individual intolerance.
    - Dosage: depends on the form of release (tincture, tablets).
  - Chamomile (Matricaria Chamomilla):
    - The mechanism of action: has a calming, anti -inflammatory and antispasmodic effect.
    - Indications: stress, anxiety, insomnia, digestive disorders.
    - Contraindications: allergies to plants of the Astro family (chamomile), individual intolerance.
    - Dosage: depends on the shape of the release (tea, tincture, essential oil).
The mechanisms of the action of dietary supplements: how they affect the nervous system and hormonal balance.
- Influence on neurotransmitters:
  - Serotonin: increase level (triptophan, 5-HTP).
  - Dopamine: Raising the level (L-grosin).
  - GABA: increase in activity (GABA, L-theanine, valerian).
  - Norepinephrine and adrenaline: regulation of level (adaptogens).
- Impact on the HPA axis:
  - Regulation of the production of cortisol (Ashvaganda, Rhodiola pink).
  - Support for the work of the adrenal glands (adaptogens, B vitamins).
- Antioxidant protection of nerve cells:
  - Protection against damage by free radicals (vitamin C, vitamin E, selenium).
- Reduced inflammation:
  - Anti-inflammatory properties (omega-3 fatty acids, curcumin).
- Improvement:
  - Regulation of the Son-Bodming cycle (Melatonin, Triptofan, Valerian).
How to choose the right dietary supplement to calm the nerves: criteria and recommendations.
- Determining the cause of stress:
  - Acute stress: dietary supplements for quick voltage removal (L-dean, valerian).
  - Chronic stress: dietary supplements for long -term support (adaptogens, B vitamins, magnesium).
- Symptoms Assessment:
  - Alarm: dietary supplements that reduce the alarm (L-theanine, Ashvaganda, Melissa).
  - Depression: dietary supplements that improve mood (tripophanes, B vitamins).
  - Insomnia: dietary supplements that improve sleep (melatonin, valerian, chamomile).
  - Fatigue: dietary supplements that increase energy (adaptogens, B vitamins).
- Consultation with a doctor:
  - Be sure to take dietary supplements, especially in the presence of chronic diseases or taking drugs.
  - Discussion of possible interactions of dietary supplements with medicines.
- The selection of the manufacturer:
  - Choose dietary supplements from reliable manufacturers with a good reputation.
  - Check the availability of quality certificates (GMP, NSF).
- Composition and dosage:
  - Carefully study the composition of the dietary supplement, make sure that there are no extra ingredients in it.
  - Follow the dosage recommendations indicated on the packaging or the recommended doctor.
- Individual tolerance:
  - Start taking a dose of dose to evaluate tolerance.
  - If side effects occur, stop taking and consult a doctor.
Possible side effects and contraindications to the use of dietary supplements.
- General side effects:
  - Allergic reactions (rash, itching, edema).
  - Digestive disorders (nausea, diarrhea, constipation).
  - Headache, dizziness.
  - Drowsiness.
- Specific side effects:
  - Adaptogens: increased pressure, insomnia (with an overdose).
  - B vitamins B: allergic reactions, skin rashes.
  - Magnesium: diarrhea, nausea (with an overdose).
  - Triptofan: nausea, dizziness, drowsiness.
  - Valerian: drowsiness, headache, digestive disorders.
- Contraindications:
  - Pregnancy and breastfeeding.
  - Childhood.
  - Individual intolerance to dietary supplements.
  - Chronic diseases (diseases of the kidneys, liver, thyroid gland, autoimmune diseases).
  - Taking drugs (antidepressants, anticoagulants, hypotensive drugs).

Section 3: Integrative approach to stress management: dietary supplements and other methods.

Diet and nutrition to reduce stress.
- The role of a balanced diet in maintaining the nervous system.
- Products that help reduce stress:
  - Fruits and vegetables: rich in antioxidants, vitamins and minerals.
  - Whole grain products: provide the body with energy and fiber.
  - Nuts and seeds: contain useful fats, magnesium and zinc.
  - Fish: rich in omega-3 fatty acids.
  - Legumes: contain protein, fiber and vitamins of group B.
- Products that should be avoided:
  - Processed products: contain a lot of sugar, salt and harmful fats.
  - Sweet drinks: cause sharp jumps in blood sugar.
  - Caffeine: It can increase anxiety and insomnia.
  - Alcohol: can worsen the symptoms of stress.
- The importance of regular nutrition: maintaining a stable blood sugar.
Physical activity as a natural antidepressant and a means to reduce stress.
- The influence of physical exercises on the production of endorphins (hormones of happiness).
- Recommendations for choosing a type of physical activity:
  - Aerobic exercises (running, swimming, cycling): improve mood and reduce stress.
  - Power exercises: strengthen the body and increase self -confidence.
  - Yoga and Pilates: improve flexibility, coordination and reduce the level of cortisol.
  - Walks in the fresh air: relieve tension and improve the mood.
- Regularity and moderation of physical activity: 30-60 minutes of moderate activity, most days a week.
Relaxation and meditation techniques for stress control.
- Meditations of awareness (MindFulness):
  - The bottom line: concentration of attention at the present moment, observation of thoughts and feelings without condemnation.
  - Benefits: a decrease in anxiety, improving concentration, increasing awareness.
  - Practice: regular classes for 10-20 minutes a day.
- Respiratory exercises:
  - Diaphragmatic breathing: deep breathing with the abdomen, reduces tension and improves relaxation.
  - Alternative breathing with nostrils (Nadi Shodhan Pranayama): balances the nervous system.
- Progressive muscle relaxation:
  - The essence: alternate tension and relaxation of various muscle groups.
  - Benefit: decrease in muscle tension, improving sleep.
- AutoTrening:
  - The bottom line: self -hypnosis using special formulas aimed at relaxing and improving well -being.
Psychotherapy and counseling to solve psychological problems that cause stress.
- Cognitive-behavioral therapy (KPT):
  - The essence: a change in negative thoughts and behavioral models leading to stress.
  - Benefits: reducing anxiety, depression, improving problems of problem solving.
- Interpersonal therapy (MLT):
  - The essence: improvement of interpersonal relationships and communication skills.
  - Benefit: reducing stress related to relations in relationships.
- Acceptance and responsibility therapy (ACT):
  - The bottom line: the adoption of your thoughts and feelings without the fight against them, focusing on values and goals.
  - Benefits: increasing psychological flexibility, a decrease in anxiety and depression.
- The importance of finding a qualified psychotherapist or consultant.
Organization of the regime of day and sleep to maintain the nervous system.
- Regular sleep mode: go to bed and get up at the same time every day.
- Sufficient amount of sleep: 7-9 hours a day.
- Creating comfortable sleep conditions: a dark, quiet and cool room.
- Limiting the use of electronic devices before bedtime.
- Time planning for relaxation and relaxation during the day.
- Avoiding overloads and multitasking.
- Establishment of priorities and delegation of tasks.
Social support and communication with loved ones to reduce the feeling of loneliness and isolation.
- The importance of maintaining close relationships with family and friends.
- Regular communication with people who support and understand you.
- Participation in social events and interest groups.
- Appeal for help and support to loved ones in difficult times.
- Limiting communication with toxic people causing negative emotions.

Section 4: specific examples of the use of dietary supplements in various situations.

Stress at work: how dietary supplements can help increase productivity and cope with stress.
- Situation: high workload, compressed terms, conflicts with colleagues.
- Bades to increase productivity:
  - Rhodiola is pink: increases performance, improves concentration of attention.
  - L-theanine: improves concentration, reduces anxiety.
  - B vitamins B: support energy metabolism, reduce fatigue.
- Dietary supplements to reduce voltage:
  - Magnesium: reduces muscle tension, improves sleep.
  - Melissa: Reduces anxiety, promotes relaxation.
  - Valerian: reduces nervous excitability, improves sleep.
- Recommendations for use:
  - Take dietary supplements in the morning or for lunch, so as not to cause drowsiness during the day.
  - Combine a reception of dietary supplements with breaks to rest and relaxation during a working day.
Stress in study: how dietary supplements can help improve memory, concentration and cope with examination stress.
- Situation: Large educational load, exams, preparation for control work.
- Bades to improve memory and concentration:
  - Rhodiola is pink: improves cognitive functions, increases performance.
  - L-theanine: improves concentration, reduces anxiety.
  - B vitamins B: support the brain, improve memory.
  - Ginkgo biloba: improves blood circulation, improves memory.
- Bades to reduce examination stress:
  - Ashvaganda: reduces the level of cortisol, reduces the alarm.
  - Melissa: Reduces anxiety, promotes relaxation.
  - Magnesium: reduces muscle tension, improves sleep.
- Recommendations for use:
  - Take dietary supplements a course a few weeks before the exams.
  - Combine a reception of dietary supplements with proper nutrition, sufficient sleep and regular breaks to rest.
Stress in personal life: how dietary supplements can help cope with problems in relationships, loneliness and anxiety.
- Situation: Conflicts in relationships, gap, loneliness, anxiety.
- Bades to improve mood and reduce anxiety:
  - Triptofan: the predecessor of serotonin (hormone of happiness), improves mood.
  - Ashvaganda: reduces the level of cortisol, reduces the alarm.
  - L-theanine: Reduces anxiety, promotes relaxation.
  - B vitamins B: support the nervous system, improve mood.
- Bad to improve sleep:
  - Melatonin: It regulates the sleep-bonding cycle, improves sleep.
  - Valerian: reduces nervous excitability, improves sleep.
  - Magnesium: reduces muscle tension, improves sleep.
- Recommendations for use:
  - Combine a reception of dietary supplements with psychotherapy or counseling.
  - Find support from friends and family.
  - Engage in hobbies and hobbies.
Stress in the elderly: how dietary supplements can help improve sleep, mood and cognitive functions.
- Situation: loneliness, loss of loved ones, health problems, reducing cognitive functions.
- Bad to improve sleep:
  - Melatonin: It regulates the sleep-bonding cycle, improves sleep.
  - Valerian: reduces nervous excitability, improves sleep.
  - Magnesium: reduces muscle tension, improves sleep.
- Bades to improve mood and reduce anxiety:
  - Triptofan: the predecessor of serotonin (hormone of happiness), improves mood.
  - B vitamins B: support the nervous system, improve mood.
- Bades to improve cognitive functions:
  - Ginkgo biloba: improves blood circulation, improves memory.
  - Omega-3 fatty acids: support the brain, improve cognitive functions.
- Recommendations for use:
  - Be sure to consult a doctor before taking dietary supplements.
  - Start taking small doses to evaluate tolerance.
  - Combine a reception of dietary supplements with moderate physical activity, proper nutrition and communication with loved ones.

Section 5: The future of dietary supplements for stress control

Promising areas of research: new substances and mechanisms of action.
- Intestinal microbia and its effect on stress and anxiety:
  - The study of the role of probiotics and prebiotics in the regulation of mood and reduce stress.
  - The influence of the microbioma on the production of neurotransmitters (serotonin, dopamine).
- Cannabidiol (CBD):
  - The study of the CBD potential in reducing anxiety, improving sleep and reducing inflammation.
  - CBD action mechanisms on the endocannabinoid system.
- Nutrigenomy:
  - The study of the influence of nutrients on the expression of genes associated with stress and anxiety.
  - Development of personalized diets and dietary supplements based on a genetic profile.
- New adaptogens:
  - Search for new plant substances with adaptogenic properties.
  - The study of the mechanisms of action of known adaptogens at the molecular level.
Clinical trials and evidence -based database efficiency.
- The need to conduct randomized controlled research to assess the effectiveness of dietary supplements.
- Meta analyzes and systematic reviews of existing research.
- Assessment of long -term safety and effectiveness of dietary supplements.
- Development of quality and control standards.
Regulatory aspects and legislative regulation of the market of basas.
- Regulation of the production and sale of dietary supplements in different countries.
- Requirements for labeling and information about the composition of dietary supplements.
- Quality and safety control of dietary supplements.
- The fight against unfair advertising and inaccurate information about dietary supplements.
A personalized approach to the use of dietary supplements in the future.
- Development of individual dietary supplies based on a genetic profile, lifestyle and health status.
- The use of mobile applications and wearable devices for monitoring the level of stress and the effectiveness of dietary supplements.
- Consultations with a doctor or a nutritionist for selecting the optimal complex of dietary supplements.
Ethical issues and responsibility in the recommendation and application of dietary supplements.
- Providing patients with complete and reliable information about dietary supplements.
- Avoiding promises of unrealistic results.
- Accounting for possible risks and side effects.
- Compliance with the principles of evidence -based medicine during the recommendation of dietary supplements.
- Recognition of dietary supplements as an auxiliary agent, and not replacing traditional treatment.

This article provides a comprehensive overview of using dietary supplements (БАДы) to manage stress. It covers the biological mechanisms of stress, different types of supplements and their mechanisms of action, guidelines for selecting and using supplements, and the importance of an integrative approach that combines supplements with other stress-reduction methods. The article also discusses future research directions and ethical considerations. The content is structured for easy readability with clear headings and subheadings.

Dietary supplements from stress: soothing the nerves

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