Hey there, welcome to his blog post “How to Reduce Your Stress – 7 Best Vitamins And Supplements.” Job, money, health, relationships. These are reasons to get stressed. Stress is not good for your body. It causes a number of illnesses. Whether it’s chronic or acute stress, it can lead to stomach upset, insomnia, irritability, and even angry outbursts. If you’re having constant headaches, stress could be behind it.
In this article, we’re going to discuss the 7 best vitamins and supplements that can help. What is Rhodiola Rosea? Can melatonin make a difference? What about glycine and ashwagandha? We’ll be talking about all of these AND more…
Feeling stressed? Maybe Rhodiola can help. It’s a herb grown in Russia and Asia. It’s been known to help with your body’s stress response. What’s more, this wonderful herb is non-toxic. There are ingredients in Rhodiola that give it certain adaptogen properties.
And what’s an adaptogen? They’re non-toxic plants that help the body resist stressors of all kinds, whether they’re physical, chemical, or biological. They can help fight off stress, as well as anxiety and irritability. One study showed that taking 400 milligrams of Rhodiola extract every day for a period of 12 weeks reduced stress-related symptoms.
Another study with 100 participants was conducted over 8 weeks. The participants had chronic fatigue symptoms such as sleep quality and poor concentration, as well as short-term memory loss.
When the participants were given a 400-milligram supplement of Rhodiola, the symptoms improved just after a week. They continued to decrease over the 8 weeks. Do you feel irritated and frustrated often? What do you do to de-stress? Share your experiences with our community in the comments below…
One of the key aspects to reducing stress is a good night’s sleep. There has been a strong link between insomnia and stress. You may not be able to get enough sleep if you’re under stress, which could make things even worse.
The key to getting a good night’s rest is the hormone melatonin. This particular hormone regulates your body’s circadian rhythm. Melatonin levels in your body increase in the evening. This is to promote sleep. It is much lower when the sun is up. This is so you stay awake.
An analysis of 19 studies, with more than 1600 participants, showed that those who were suffering from sleep disorders fell asleep faster when they took melatonin compared to the groups that did not.
The best part about taking a melatonin supplement is that it doesn’t affect your body’s production of the hormone. It’s also a non-habit-forming supplement. The range of dosage is from 0.3 mg to 10 mg. It’s best to start with a lower dosage and go higher if you feel the need.
Glycine is an amino acid required by our body to make protein. It also reduces your core body temperature, which can help you sleep. Research has shown that glycine can increase your body’s resistance to stress. It also has a calming effect on your brain, which helps you get 8 hours of healthy sleep.
In another study, participants struggling with sleep were given 3 gms of glycine before they went to bed. They reported less fatigue, and an increase in alertness the next day, compared with the placebo group.
These results were particularly positive. Glycine can indeed be a good option for increasing your sleep and bringing down stress. Your body can tolerate glycine well, but taking a 9-gram dose on an empty stomach can bring on a grumpy stomach. Taking a 3-gram dosage has shown to not have any side effects.
Ashwagandha is a herb from India. Just like Rhodiola, ashwagandha can help increase your body’s resistance to stress. In a study of 60 participants with mild stress, one group was given 240 mg of ashwagandha extract every day for 60 days. The other group was given a placebo.
The group given the ashwagandha displayed a greater reduction in stress levels, anxiety and depression compared to the placebo group. There was also more than a 20% reduction in the stress hormone cortisol for the ashwagandha people.
The dosage for ashwagandha can be as high as 600 mg every day for 60 days for anyone with side effects. Before we move ahead, here’s another article you might like. Stress can definitely make you ill. But what about foods that might cost you your life? Read this article to learn more about the Top 16 Exotic Foods That Can Actually Kill You.
L-theanine (L-the‧a‧ni‧ne) is another amino acid. It’s found in tea leaves. This particular acid can reduce your stress levels without additional sedatives. More than 20 studies with 68,000 participants showed that green tea was specifically helpful in reducing anxiety levels, as well as improving your memory and attention.
The combination of caffeine and L-theanine in green tea was connected to this effect. When they were given separately, caffeine and L-theanine had a far lesser impact. But other studies have shown that L-theanine on its own can help lower stress.
One of the studies found that those who drank a beverage with 200 mg of L-theanine had lower levels of cortisol when faced with a stressful situation. You can have 200 to 600 mg of L-theanine every day in capsule form without suffering any side effects.
While drinking tea itself may not give you the best L-theanine, the act of drinking the beverage itself seems to relax a lot of people. So you can try whichever way works for you.
B complex vitamins have all 8 B vitamins. These vitamins are particularly important for metabolism when the food you eat is converted into energy. B vitamins also have a key role to play in the health of your heart and brain.
There are many foods that give you B vitamins. These include grains, meat, eggs, dairy, and leafy greens. But if you want to reduce your stress levels and improve your mood, you need to increase your B vitamins.
Continue Reading – How to Reduce Your Stress
The B vitamins work by reducing a particular type of amino acid in your blood. This amino acid is associated with increased stress, as well as other conditions like heart disease and dementia.
Research suggests that participants who took multivitamins and mineral supplements experienced a change in mood and reduced levels of stress and anxiety. Their energy levels were also higher.
Kava is an evergreen shrub from the South Pacific Islands. It’s made from the roots of this shrub and has been a part of traditional ceremonies among the Pacific Islanders. Kava has a special compound known to bring down your stress. It stops the breakdown of another important neurotransmitter called GABA.
GABA lowers your nervous system’s activity, which allows you to calm down. As a result, you feel less stressed and your anxiety levels are reduced. 11 studies with more than 600 participants showed that taking kava extract brought down your anxiety levels. While the roots of the kava shrub don’t really have any side effects, some supplements do.
The quality of the supplements is brought down a notch, because of the use of things like leaves and stems in the kava. So if you take kava supplements, make sure you choose a good brand. It’s best to talk with a doctor before choosing to take a supplement of any kind.
Vitamins and supplements can definitely help you de-stress. But sometimes it takes quite a while for us to even acknowledge we’re stressed in the first place. There are signs of emotional and mental exhaustion you need to look out for.
Stress and exhaustion can slowly kill you. Here’s what you need to know… Check out 11 Silent STRESS Signs That Are Killing You Slowly. You can also try 7 Warning Signs You Are Emotionally and Mentally Exhausted. Go ahead, click one. Or better yet, watch both, and learn more about how to maintain your mental health. Are you feeling stressed lately? Would you consider any of the supplements mentioned in the video? Let us know in the comments below!
Welcome to this blog post “ How to Sleep Better at Night – Top 12 Proven Tips to Get Much Sleep .” Don’t you just hate it when you keep tossing and turning the whole night? Not anymore! Sleep is essential and often a neglected part of our lives. It’s when you sleep that your body starts its repair and maintenance work. Getting adequate sleep allows your body and mind to recharge and refresh which keeps disease at bay. Getting enough sleep linked to several health problems like diabetes and depression. Turning to sleep medicine for help comes with a host of side effects that causes a lot of discomforts. So what should you do? Not to worry, because in this article we are talking about the top 12 proven tips to sleep better at night. Will work out during the day help you sleep better? No more evening cups of tea or coffee? Do deep breathing exercises really work? Keep reading till the end to learn about all this and more! 1 – Stick to a Regular Sleep-Wake Cycle The regular sleep-wake cycl
Have a seat at the kitchen table and check out these 7 best nutrition rules . Which we can learn from the Japanese. Japan is the most long-lived (83.7 years) country in the world according to the World Health Organization. Japanese also has one of the lowest obesity rates. In Japan only 3.8% of men and 3.4% of women are obese. Compared to the United States where it’s 37.9% of men and 41.5% of women. Japanese people live so long and they beat most countries because of their health is their diet. So keep reading to learn how to slim down like the Japanese. 1 – Following Guidelines In 2000 the Japanese government published dietary guidelines for the Japanese. A few years later in 2005, the Japanese food guide spinning table was introduced to the public to recommend dietary rules. The spinning top design was meant to look like a popular toy. And help educate children and the public at large about healthy eating. The government took an active interest in the people’s health and it paid
Top 16 Exotic Foods Welcome to this blog post ” Top 16 Exotic Foods That Can Actually Kill You .” Would you eat cheese filled with maggots or shark meat that tastes like urine, or a fish a thousand times more toxic than cyanide? All three of these foods are on a list of the world’s most dangerous foods. And all three of them are still immensely popular. In this article, we’re going to look at these foods and see maybe you’ll want to try some… if you dare. Now before we being, keep in mind that some of these foods are illegal, some of them are just highly-regulated. Some of them are delicious, others are widely considered disgusting (see the aforementioned pee-flavored shark) What all of them have in common is that people eat them, even though they’re dangerous or even deadly. What would spur someone to eat some of the world’s most dangerous foods? Keep reading to find out more about these dangerous delicacies! 1 # Fugu: The poster child for tasty toxins, the fugu (blowfish) is so tox