It’s a shame that even in spring, when nature awakens, the sun shines longer and brighter, and the black and white world is finally filled with colors, we feel a breakdown and apathy. What is it connected with and how to help yourself, aif.ru told naturopath, nutritionist, biochemist Ekaterina Novikova.
There may be several reasons for this: this is a sharp change in the weather, and seasonal affective disorder, and exacerbations of chronic diseases. But also a lack of vitamins and minerals.
7 useful tips
Our expert advises to improve mood and improve well-being, as well as to get rid of insomnia, the first thing to do is to make some changes in your lifestyle and diet.
Follow the routine of the day. Go to bed no later than 22-23 hours, in complete darkness and silence. Eliminate the use of gadgets a couple of hours before bedtime – the blue light emitted by them interferes with falling asleep.
Periodically arrange a detox gadget, time without a phone and a computer. Our brain is so oversaturated with an abundance of light, bright pictures that it ceases to adequately analyze information, so it can begin to worry about any little things.
Eat foods containing tryptophan (fish, legumes, sesame, pine nuts). It is involved in the synthesis of serotonin and its conversion to melatonin (sleep hormone). These products make it easier to fall asleep and improve the quality of sleep.
Learn to eat without haste. Let it become a whole ritual. First, enjoy the smell of food, its texture, color combinations. Then slowly chew each bite. You will be surprised, but only this will improve not only the work of the digestive tract, but also your emotional state.
In the afternoon, drink not ordinary tea, but herbal teas with valerian, chamomile, linden, mint. They relieve tension well, soothe and have a slight hypnotic effect.
Increase physical activity. This is not necessarily a gym and heavy loads. Take up yoga, jogging or just take a walk after a busy day at work. If you like to dance, dance, the main thing is to move. Active movement helps to feel more cheerful and joyful.
Spend time in nature at least once a week. This is the most natural for our body, where it feels calmer. The sounds of nature: birdsong, the sound of leaves, water help turn on the parasympathetic nervous system for relaxation.
7 Healthy Supplements
Naturopathic assistants can keep you in good shape, improve your mood and fill you with energy.
Magnesium. It is a vital element for the normal functioning of cells, is found in all tissues of the body and is involved in most metabolic reactions, as well as in the regulation of the transmission of nerve impulses and muscle function.
Why do you need. Improves efficiency, allows you to withstand high psycho-emotional overload and stress. Reduces anxiety and depression. Calms the nervous system and improves sleep. Improves learning abilities and memory. Promotes muscle strength and endurance. Supports the cardiovascular and immune systems. Normalizes pressure. It improves mood, because the lack of magnesium is associated with low testosterone levels, which leads to a deterioration in mood not only in men, but also in women.
5 HTP is hydroxytryptophan. The amino acid isolated from Griffonia simplefolia has a high degree of assimilation. It is from it that serotonin is formed in our body – the main calming hormone, which is directly responsible for the internal feeling of emotional well-being.
Why do you need. Helps to normalize the emotional state, improve the quality of sleep, weight loss. The recommended daily allowance is 200 mg.
B vitamins. Necessary for the normal functioning of the central and peripheral nervous system. They convert 5-HTP into the happy hormone serotonin.
Why do we need. Improve the functioning of the nervous and other body systems. They help to absorb micro and macro elements, strengthen immunity, participate in protein synthesis, maintain hormonal balance.⠀
Phospholipids. Complex lipids found in all living cells. Contained in the nervous tissue, are involved in the delivery of fats, fatty acids and cholesterol. There are many of them in egg yolks, wheat germ, fish oil.
Why do we need. They ensure the normal functioning of the brain and the entire nervous system.
Energy drinks. L-carnitine and taurine, coenzyme Q10 and plant adaptogens (schisandra, leuzea, eleutherococcus, etc.).
Why do we need. Tone up the body, activate energy and improve performance.
Calcium. The lack of calcium is indicated not only by the fragility of bones and tooth enamel, but also by increased fatigue, loss of strength, convulsions, weakness even after a full night’s sleep.
Why do you need. In addition to strengthening bone tissue, it also transmits nerve impulses from one neuron to another.
Vitamin D. Scientists have established a relationship between vitamin D receptors and the regulation of glucocorticoid hormone, which is responsible for anti-stress and anti-shock effects. Inadequate saturation of vitamin D receptors can cause depression.
Why do you need. Promotes muscle tone, improves immunity, participates in the regulation of blood pressure and heartbeat.
Nutrients. Preventive dose per day
Vitamin B1 – 1-2 mg
Vitamin B2 – 1.3 mg – men
1.1 mg – women
1.4 mg – pregnant
1.6 mg – lactating mothers
Vitamin B3 – 14 mg
Vitamin B5 – 5 mg
Vitamin V6 — 1.3 mg
Vitamin B7 — 30 mcg
Vitamin B8 – 500 mg
Vitamin B9 – 400 mcg
Vitamin B12 – 2.4 mcg
Vitamin D3 – 1000-5000 IU, depending on age and degree of deficiency of this vitamin
Magnesium — 200-400 mg
7 warning signs
There are a number of signs that you have a nutrient deficiency:
– a constant lack of strength, you always want to lie down, relax, and even a good sleep does not solve this problem;
– frequent exacerbations of chronic diseases, constant colds throughout the year;
– pain and weakness in the muscles without any load;
– poor absorption of food, pain and rumbling in the abdomen, diarrhea, constipation;
– gum problems (bleeding, swelling);
– problems with appearance: rashes, dryness and peeling of the skin, brittle nails and hair, bruises under the eyes;
– deterioration of memory, ability to concentrate.