It is possible to counter the effects of stress, in particular by a suitable diet.
You can increase your magnesium intake
The release of adrenaline caused by stress permeabilizes cells and therefore induces cellular release of magnesium. However, the lack of magnesium causes neuronal hyperactivity and amplifies the effects of stress. In addition, this molecule is essential for the production of energy from carbohydrates and fatty acids, and helps reduce fatigue.
To limit deficiencies, promote the consumption of dark chocolate, oilseeds (cashews, almonds), legumes, seafood, and mineral waters rich in magnesium.
Stress and sleep disorders, a real vicious circle
Among the consequences of chronic stress, sleep disorders are among the first mentioned. Certain plants such as passionflower and lemon balm can promote falling asleep thanks to their sedative or relaxing properties. In addition, it has been proven that taking melatonin (the sleep hormone) in the evening before bedtime can reduce the time it takes to fall asleep and have a better quality of sleep.
A healthy lifestyle is essential. It is advisable to eat light in the evening, to avoid stimulants such as alcohol and coffee at the end of the day, and to prefer herbal teas or infusions. Get some fresh air and exercise moderately in the morning or between noon and two.
Eat foods rich in tyrosine and tryptophan
The synthesis of neurotransmitters such as dopamine, serotonin, and melatonin requires a high concentration of their precursor amino acids.
It is recommended to consume foods rich in tyrosine and tryptophan: meat, fish, eggs, nuts, cashews and almonds, soybeans, dairy products, bananas, pumpkin and sesame seeds.
Vitamins B6, B9 and B12 participate in the synthesis of neurotransmitters involved in the control of anxiety and sleep.
They can be found in green vegetables (broccoli, spinach, asparagus), in meat and organ meats, cereals and brewer’s yeast.
We do not necessarily find everything in the diet and it is interesting to supplement it with food supplements:
The role of plants
Lemon balm (Melissa officinalis) helps improve nervous balance and helps calm anxiety and maintain a positive mood and physical well-being.
Rhodiola (Rhodiola rosea), because of its adaptogenic qualities, allows the body to adapt to emotional stress.
Passion flower (Passiflora incarnata), promotes well-being and relaxation.
Ginseng which thanks to the presence of ginsenosides, helps maintain optimal endurance, feelings of energy and vitality.
Bacopa monnieri, which thanks to bacoside, helps improve learning skills and information processing. It acts as a brain anti-inflammatory and stimulates memory.
Saffron is a natural antidepressant and regulates neurological disorders in eating behavior, particularly appetite and compulsive snacking.