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Tuesday, February 25, 2014

Foods and supplements to maintain emotional and mental health - Part Two


Stress and sleep

Eight or more hours of sleep per night is essential for health and wellbeing. The body repaired on time and creates a lot of important chemicals that are part of the immune system.

You can lose weight and be healthier if you sleep at least 8 hours per night than often sit late at night and exercise. In fact researchers from Stanford University School of Medicine recently found that regular weight loss during sleep is associated with increased levels of ghrelin, a hormone that stimulates appetite and decreased levels of leptin, a hormone that informs your body satiety.



Sleeping 8 hours or more helps you to better learn during working hours. Far from being lazy, some parts of the brain is actually more active during sleep than when you are not sleeping. The brain during sleeps processes and organise information that accumulated during the day, storing them in longterm information so that cannot be lost. If you sleep enough, you'll find it's easier to learn repetitive skills.

Supplements that can improve sleep and relaxation

Sleep depends on the relaxation of the muscles, so be sure that you take the necessary nutrients needed for relaxation of your muscles such as B -complex, vitamin C, magnesium, essential fatty acids, valerian, hops and chamomile.

Studies show that U.S. and Korean Ginseng helps reduce stress hormones, immediately after stressful situations and during prolonged stress. Ginseng, unlike other herbs, is more effective when taken over a period of several months to a year, than in shorter periods.

Insomnia and supplements that fight against it

The lack of certain minerals, vitamins, enzymes and amino acids can hinder sleep, and lack of calcium, magnesium, folic acid and B vitamins.

1. Calcium, particularly within the food has a calming effect on the body. Lack of calcium in the body leads to restlessness and weakness. For adults, doses of 600 mg of liquid calcium have been shown to have a relaxing effect. Doses ranging from 1500-2000 mg per day, in divided doses, after meals and before bedtime.

2. Magnesium, in doses of 250 mg may help in falling asleep. Magnesium deficiency is responsible for nervousness that prevents sleep. Foods rich in magnesium is kelp, almonds, cashew nut and yeast. Doses are around 1000 mg. daily. 

Lack of calcium and magnesium can cause leg cramps during the night. Calcium and magnesium have a calming effect on the brain. 
They are essential for normal sleep. 
Magnesium and Calcium taken before bedtime at least 45 minutes before bedtime have a calming effect. Use in a 2:1 ratio, such as 500 mg. calcium and 250 mg. magnesium.

3. B vitamins are known to have a calming effect on the nerves. Vitamin B6 supplementation of 50 to 100 mg. per day can help in the prevention of insomnia. Beer yeast is an excellent source of vitamin B6. Vitamin B12 is a necessary supplement for the treatment of insomnia. 25 mg of vitamin B12, with the addition of 100 mg. of pantothenic acid (vitamin B5) greatly helps with insomnia. The best sources of B vitamins are liver, corn, germ, tuna, nuts, peanuts, bananas and sunflower. Inositol enhances REM sleep. Take 100 mg a day before bedtime.

4. Chromium is often used in people who have high blood sugar (diabetes), and keeps you awake at night. Beer yeast is a good source of chromium. If you prefer supplements, the daily dose is 250 to 500 micrograms.

The soothing herbs such as hops (Humulus lupulus), valerian (Valeriana officinalis) and chamomile (Matricaria chamomilla), are used to relax the nervous system, which helps to naturally upgrading sleep.

5. Valerian (Valeriana officinalis). Valerian has a relaxing and sleeping effect, reduces spasms, improves digestion and lowers blood pressure. Useful for frequent insomnia and insomnia associated with pain, cramps, menstrual pain, tension, anxiety. Valerian allows restful sleep without morning drowsiness or other side effects or risk of addiction. Studies have shown that Valerian has a huge benefit for people who has little or irregular sleep (especially women), and for people who have difficulty falling asleep. Valerian shows effect comparable to that of benzodiazepines, and the ability to increase the deep sleep stages 3 and 4. Valerian, however, does not cause daytime sleepiness, and also has no effect on physical performance, in terms of reducing them. Valerian like every means for helping asleep acts as a depressant on the central nervous system and should be used every night. It is best to be taken 45 minutes before bedtime.

6. Hops (Humulus lupulus). Hops is relaxing, soothing herb that causes sleep, and has antiseptic properties. Good for general insomnia particularly associated with stress and anxiety or restlessness, problems with digestion and headaches. Hops should not be taken if you have depression, as well as the first three months of pregnancy.

7. Chamomile (Chamaemelum nobile). Camomile is soothing herb tha improves digestion, removes spasms and pain, and also acts as an antiseptic and helps in wound healing. Also is good for anxiety and inflammation.


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