Dietary supplement to reduce stress and improve sleep in women

Bades to reduce stress and improve sleep in women: review and recommendations

I. Introduction to the problem: stress, sleep and female health

Stress and sleep disturbances are common problems, especially among women. Hormonal changes, workload, family responsibilities and social pressure create a unique combination of factors that increase susceptibility to stress and sleep problems. Chronic stress negatively affects physical and mental health, leading to various diseases, including cardiovascular diseases, diabetes, depression and alarming disorders. The lack of sleep exacerbates these problems, violating the hormonal balance, weakening the immune system and reducing cognitive functions. Understanding the relationship of stress and sleep is the key to developing effective strategies for managing these conditions.

II. Physiological mechanisms of stress and sleep disturbance

A. Stress reaction:

1. Hypothalamo-pituitary-adrenal (GGN) axis: Stress activates the GGN axis, causing the release of corticotropin-releasing hormone (KRG) from the hypothalamus. KRG stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol. The cortisol, known as the “stress hormone”, mobilizes the energy reserves of the body, increases blood sugar and suppresses the immune system. The chronic activation of the GGN axis leads to an increased level of cortisol, which negatively affects various body systems.

2. Sympathetic nervous system (SNA): Stress also activates SNA, which leads to the release of adrenaline and norepinephrine. These hormones cause an increase in the frequency of heart contractions, an increase in blood pressure, expanding the pupils and redirecting blood flow from the digestive system to the muscles. This reaction of “Beat or Run” helps the body cope with the inevitable threat, but the chronic activation of SNA can lead to hypertension, cardiovascular diseases and anxious disorders.

3. Inflammation: Chronic stress is associated with an increased level of inflammatory cytokines, such as Interlayykin-6 (IL-6) and factor of tumor-alpha necrosis (TNF-α). Chronic inflammation plays a role in the development of various diseases, including cardiovascular diseases, diabetes, arthritis and depression.

B. Sleep mechanisms:

1. Circus rhythms: Dream is regulated by circadian rhythms, internal biological clocks, which are synchronized with a 24-hour cycle of day and night. The main regulator of circadian rhythms is the suprachiasmic core (diagram) in the hypothalamus. SCA receives information about the light from the retina of the eye and regulates the release of hormones, such as melatonin.

2. Melatonin: Melatonin, a hormone produced by the pineal gland, plays a key role in the regulation of sleep. The production of melatonin increases in the dark and decreases when the light is exposed. Melatonin promotes relaxation, reduces body temperature and promotes sleep.

3. Adenosine: Adenosine is a neurotransmitter that accumulates in the brain during the day. As adenosine accumulates, a feeling of drowsiness intensifies. During sleep, the adenosine breaks down, which leads to vigor after awakening. Caffeine blocks the effect of adenosine, thereby reducing drowsiness.

4. Neurotransmitter: Several neurotransmitters are involved in sleep regulation, including gamma-aminomatic acid (GABA), serotonin, histamine and OREXIN. GABA is an inhibitory neurotransmitter that promotes relaxation and sleep. Serotonin is involved in the regulation of mood and sleep. Histamine contributes to vigor. Orexin helps to maintain wakefulness and regulates appetite.

C. The relationship of stress and sleep:

Stress and sleep are closely interconnected. Stress can violate sleep, and lack of sleep can increase stress. An increased level of cortisol caused by stress can complicate falling asleep and maintaining sleep. Anxiety and anxiety associated with stress can also interfere with sleep. The lack of sleep, in turn, can increase sensitivity to stress, disrupt the hormonal balance and weaken the immune system. This vicious circle of stress and sleep disturbances can lead to serious health consequences.

III. The role of dietary supplements in reducing stress and improving sleep

Biologically active additives (BAD) can play an auxiliary role in managing stress and improving sleep. It is important to note that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep. Before taking any dietary supplement, you need to consult a doctor in order to verify their safety and the absence of contraindications.

IV. Review of the most common dietary supplements to reduce stress and improve sleep in women

A. Magnesium:

1. The mechanism of action: Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It plays a key role in the regulation of the nervous system, muscle function, blood pressure and blood sugar. Magnesium helps reduce cortisol levels, improve the function of the GABA and helps to relax muscles.

2. The benefits for reducing stress: Magnesium can help reduce anxiety, irritability and improve mood. It can also help reduce muscle tension and headaches associated with stress.

3. The benefits of improving sleep: Magnesium can improve sleep quality, reduce falling asleep and increase the duration of sleep.

4. Forms of magnesium: There are various forms of magnesium, including magnesium glycinate, magnesium citrate, magnesium oxide and magnesium tronate. Magnesium glycinate and magnesium tronate are well absorbed and have less side effects, such as stomach disorder.

5. Dosage: The recommended daily dose of magnesium for women is 310-320 mg. The dosage should be adjusted depending on individual needs and health status.

6. Precautions: Taking high doses of magnesium can cause diarrhea, nausea and cramps in the abdomen. Magnesium can interact with some drugs such as antibiotics and diuretics.

B. Melatonin:

1. The mechanism of action: Melatonin is a hormone produced by the pineal gland that regulates circus rhythms and promotes sleep. The intake of melatonin as an additive can help adjust the sleeping cycle and improve sleep.

2. The benefits of improving sleep: Melatonin can help reduce falling asleep, increase sleep duration and improve sleep quality. It is especially useful for people with circus rhythms, such as changing time zones or interchangeable work.

3. The benefits for reducing stress: Melatonin has antioxidant and anti -inflammatory properties that can help reduce stress.

4. Dosage: The recommended dose of melatonin is 0.5-5 mg, which should be taken 30-60 minutes before bedtime.

5. Precautions: Melatonin can cause drowsiness, headache, dizziness and nausea. It is not recommended to drive a car or perform other tasks that require concentration of attention, after taking melatonin. Melatonin can interact with some drugs such as antidepressants and anticoagulants.

C. L-theanine:

1. The mechanism of action: L-theanine is an amino acid contained in green tea. He has a relaxing and soothing effect, without causing drowsiness. L-theanine increases the level of GABA, serotonin and dopamine in the brain, which helps to relax and improve mood.

2. The benefits for reducing stress: L-theanine can help reduce anxiety, improve attention concentration and reduce stress.

3. The benefits of improving sleep: L-theanine can improve sleep quality, help relax and reduce anxiety before bedtime.

4. Dosage: The recommended dose of L-theanine is 100-200 mg, which can be taken once or twice a day.

5. Precautions: L-theanine is usually safe for most people. In rare cases, it can cause headache, nausea and irritability.

D. Valerian:

1. The mechanism of action: Valerian is a medicinal plant that is used to treat insomnia and anxiety. Valerian contains compounds that interact with the GABA receptors in the brain, which contributes to relaxation and sleep.

2. The benefits of improving sleep: Valerian can help reduce the time of falling asleep, improve sleep quality and increase sleep duration.

3. The benefits for reducing stress: Valerian can help reduce anxiety and nervous tension.

4. Dosage: The recommended dose of valerian is 400-600 mg of Valerian root extract, which should be taken 30-60 minutes before bedtime.

5. Precautions: Valerian can cause drowsiness, headache, dizziness and stomach disorder. It is not recommended to drive a car or perform other tasks that require concentration of attention, after taking valerian. Valerian can interact with some drugs such as antidepressants and anticoagulants.

E. Chamomile:

1. The mechanism of action: Chamomile is a medicinal plant that is used to treat anxiety, insomnia and stomach disorders. Chamomile contains compounds that have a relaxing and anti -inflammatory effect.

2. The benefits for reducing stress: Chamomile can help reduce anxiety, improve mood and reduce muscle tension.

3. The benefits of improving sleep: Chamomile can help improve sleep quality, help relax and reduce anxiety before bedtime.

4. Chamomile forms: Chamomile is available in various forms, including tea, extract and capsules.

5. Dosage: The recommended dose of chamomile depends on the form of administration. It is usually recommended to drink 1-2 cups of chamomile tea before bedtime or take 400-1600 mg of chamomile extract per day.

6. Precautions: Chamomile is usually safe for most people. In rare cases, it can cause allergic reactions, especially in people with allergies to ambrosia.

F. 5-HTP (5-hydroxyryptophan):

1. The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter that regulates mood, sleep and appetite. Reception of 5-HTP as an additive can help increase the level of serotonin in the brain.

2. The benefits for reducing stress: 5-HTP can help reduce anxiety, improve mood and reduce depression symptoms.

3. The benefits of improving sleep: 5-HTP can help improve sleep quality, reduce falling asleep and increase the duration of sleep.

4. Dosage: The recommended dose of 5-HTP is 50-100 mg, which should be taken 30-60 minutes before bedtime.

5. Precautions: 5-HTP can cause nausea, diarrhea, headache and drowsiness. 5-HTP can interact with some drugs such as antidepressants.

G. Ashwaganda:

1. The mechanism of action: Ashvaganda is an adaptogenic plant used in Ayurvedic medicine to reduce stress and improve overall well -being. Ashvaganda helps regulate the level of cortisol, reduces inflammation and increases the body’s resistance to stress.

2. The benefits for reducing stress: Ashvagand can help reduce anxiety, improve mood and reduce stress symptoms. Studies have shown that Ashvagand can reduce the level of cortisol in people with chronic stress.

3. The benefits of improving sleep: Ashvagand can improve the quality of sleep, reduce falling asleep and increase the duration of sleep, especially in people with insomnia caused by stress.

4. Dosage: The recommended dose of ashvaganda varies depending on the form of administration and concentration of active substances. It is usually recommended to take 300-500 mg of Ashvaganda root extract per day.

5. Precautions: Ashvaganda is usually safe for most people. However, it can cause side effects, such as stomach disorder, nausea and drowsiness. Ashvaganda can interact with some drugs such as immunosuppressants and preparations for the thyroid gland. It is not recommended to take ashvaganda during pregnancy and breastfeeding.

V. Factors affecting the choice of dietary supplement

A. Individual needs: The choice of dietary supplements should be based on individual needs and health status. For example, if you have problems with falling asleep, melatonin or valerian can be more suitable than L-theanine. If you feel anxiety and stress during the day, L-theanine or Ashvagand can be more effective.

B. Medical story: It is important to consider your medical history and any existing diseases before taking dietary supplements. Some dietary supplements can interact with medicines or worsen certain conditions.

C. Age and Paul: Some dietary supplements can be more suitable for certain age groups or floors. For example, for women during menopause, dietary supplements containing herbs that help to balance hormonal background can be useful.

D. Product quality and safety: It is important to choose dietary supplements from reliable manufacturers who are testing for quality and safety. Look for products certified by independent organizations such as NSF International or USP.

E. Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor in order to verify their safety and the absence of contraindications. The doctor can also help determine the appropriate dosage and the form of dietary supplement.

VI. Strategies to improve sleep and reduce stress without the use of dietary supplements

A. Sleep hygiene:

1. Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend to help adjust circus rhythms.

2. Comfortable bedroom: Make sure your bedroom is dark, quiet and cool. Use curtains, bears or fan, if necessary.

3. Convenient bed: Invest in a convenient mattress, pillows and bedding.

4. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid their use a few hours before bedtime.

5. Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense training immediately before bedtime.

6. Limit the time of using gadgets before bedtime: Blue light emitted by gadget screens can suppress the production of melatonin. Avoid using phones, tablets and computers an hour before bedtime.

7. Relaxing routine before bedtime: Develop a relaxing routine before bedtime, such as reading, taking a warm bath or listening to soothing music.

B. Stress management techniques:

1. Meditation: Meditation can help calm the mind and reduce stress. There are various types of meditation, such as meditation of awareness, transcendental meditation and yoga niper.

2. Respiratory exercises: Respiratory exercises can help activate the parasympathetic nervous system, which contributes to relaxation. Try deep breathing with a stomach or breathing on the square.

3. Yoga: Yoga combines physical exercises, breathing exercises and meditation, which can help reduce stress and improve sleep.

4. Progressive muscle relaxation: Progressive muscle relaxation is a technique in which various muscle groups in the body are consistently annoying and relaxing.

5. Hobbies and creativity: Take a hobby and creative activities that bring you pleasure and help to relax.

6. Social support: Communicate with friends and family, share your feelings and look for support.

7. Natural walks: Spend in nature to reduce stress levels and improve mood.

8. Diary maintenance: Write down your thoughts and feelings in the diary in order to better understand your stressors and develop them management strategies.

C. Nutrition:

1. Balanced nutrition: Observe a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources.

2. Limit the consumption of processed products, sugar and trans fats: These products can increase inflammation and negatively affect mood and sleep.

3. Regular meals: Eat regularly to maintain a stable blood sugar level and prevent overeating.

4. Avoid large meals before going to bed: A large meal before bedtime can break the dream.

5. Triptofan: Products rich in tripophane, such as turkey, nuts and seeds, can contribute to sleep.

VII. New research and prospects

Scientific research in the field of dietary supplements to reduce stress and improve sleep continues. New studies study the effectiveness of various dietary supplements, their action mechanisms and potential side effects. Particular attention is paid to the study of the influence of dietary supplements on the hormonal background of women, as well as the development of personalized approaches to the use of dietary supplements, taking into account individual needs and genetic characteristics. In the future, one can expect the emergence of new dietary supplements and advanced protocols for the use of existing dietary supplements to achieve optimal results in stress management and improve sleep in women.

VIII. Conclusion

Stress and sleep disturbances are common problems that have a significant impact on women’s health. Bad can play an auxiliary role in managing these conditions, but it is important to remember that they are not a replacement for a healthy lifestyle. Before taking any dietary supplement, you need to consult a doctor in order to make sure their safety and the absence of contraindications. The combination of dietary supplements with a healthy lifestyle and stress management techniques can help women improve sleep, reduce stress and increase the overall quality of life. Continuing scientific research in the field of dietary supplements opens up new prospects for the development of more effective and safe stress management strategies and improve sleep in women.