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Reduce stress through eating

Avatar of Nick John By Nick John Apr15,2024 #Reduce #through
Reduce stress through eating 7
Reduce stress through eating 7

According to the US National Institute of Mental Health, elevated stress hormones, especially cortisol, can increase inflammation, reduce immunity and increase the risk of high blood pressure, type 2 diabetes, stroke, and stroke.

Eat magnesium supplements

Magnesium is an essential mineral for the functioning of nerves, muscles, protein and bone synthesis, and has a mild anxiety-reducing effect.

Magnesium is abundant in green leafy vegetables;

The US National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg for men, with no more than 350 mg per day in supplement form for adults of both sexes.

Many laxatives and antacids contain magnesium.

Some medications to treat osteoporosis, antibiotics, diuretics, and proton pump inhibitors may interact with magnesium supplements or affect the amount of magnesium in the body.

Almonds contain magnesium which can reduce stress.

Drink green tea

Green tea contains the amino acid L-theanine which can relax, reduce stress, and improve concentration and memory.

A 2019 review by the University of Canberra, Australia, based on nine studies, also showed that supplementing with 200-400 mg of L-theanine in green tea per day reduced stress and anxiety in people with this condition.

Drinking green, black, white or oolong tea every day helps reduce stress because they all contain L-theanine or take it in capsule, liquid or powder form.

Green tea contains caffeine, consuming large amounts leading to too much caffeine can cause restlessness and anxiety, headaches, dizziness, dehydration, insomnia, and rapid heart rate.

Use lemon balm essential oil

Lemon balm is an herb in the mint family.

According to a 2019 study by Shahed University, Iran, 80 people undergoing coronary artery bypass surgery who took 500 mg of castor oil three times a day reduced anxiety and improved sleep by about 49% and 54%, respectively.

A 2014 meta-analysis by Swinburne University, Australia and a number of units, based on three studies, showed that 30 people with stress used lemon balm extract in yogurt or drinks to improve mood, reduce anxiety and reduce anxiety.

Lemon balm is often available in the form of tea, essential oil, tablets, capsules, commercially available extracts, creams, and powders.

Use valerian

Valerian is a calming herb and is often used to treat insomnia, anxiety, and depression.

A 2018 review by the Bendheim Center for Integrative Medicine, USA, based on 100 studies, shows that valerian root extract is effective in calming anxiety disorders, supporting the treatment of insomnia and promoting sleep.

Valerian root is available as tea, essential oil, capsules, and tablets.

Eat ginseng

A 2019 study by Murdoch University, USA and several other units, showed that 30 stressed adults took 240 mg of Indian ginseng extract (ashwagandha) every day for two months, reducing anxiety, depression and anxiety.

Indian ginseng can be taken in capsule form or added as a powdered extract to smoothies, yogurt, and other foods.

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