Stress is unfortunately one of the everyday companions of our lives. Everyone feels it to a different extent, but the fact is that it is a factor that contributes to the development of many serious diseases.
High exposure to stress, and thus an increased cortisol level, significantly limit physical performance and the body's overall functions. What is worth using to support yourself?
Stress in a nutshell
We are exposed to stress at every turn – at work, at university, or in simple, everyday situations when we are running late somewhere, or when we miss the bus. On the other hand, there are other types of stress. A sudden change in diet or extreme physical exertion also constitute a solid dose of stress for the body. What is more, high exposure to stress is associated with increased cortisol secretion. This is particularly unfavourable when the high level of the hormone persists for a long time.
It is worth noting that one of the effects is increased activity of the sympathetic nervous system, which results in a state of full mobilisation. Of course, with this phenomenon, cortisol is secreted in significantly increased amounts, and its persistently high level promotes insulin resistance, diabetes and thyroid hormone resistance.
High exposure to stress – apart from the purely hormonal system - places a very heavy burden on the immune system and the nervous system, especially the autonomic nervous system, which results in an additional amount of impulses that are received by the central and peripheral lymphatic organs. Under strong stress, we consume energy resources much faster, and the demand for vitamins, minerals and other nutrients also increases.
As a curiosity, I will add that there is such a thing as chronic stress. It is linked to the serotonin response. In that case, tryptophan levels increase, and the consequence of this is increased serotonin. Excess serotonin is unfavourable in that it can lead to anxiety, cause mood swings, a drop in well-being (e.g. low mood), irritability and aggression. The key is balance, because too little of this neurohormone is not good for the body either.
See what can help you in your daily struggles.
Supplements for stress
Adaptogens
Supplements belonging to the group
adaptogens, are currently some of the most popular products recommended for high exposure to stress. All the more so because it weakens not only the body but also mental functions to a large extent. Adaptogens such as gotu kola,
Rhodiola rosea or
bacopa monnieri, will be a great help in stressful situations – they will reduce its level, increase resistance and alleviate the effects. Not to mention other valuable properties. The best example with proven efficacy will be
ashwagandha.
Ashwagandha is a supplement expected to have a regenerative, energising effect and support mental functions. Supplementation also promotes increased endurance, vitality and overall well-being. What is more, it affects the immune and nervous systems, and also plays a regulatory role for important neurotransmitters.
Nevertheless, its flagship function is the ability to increase resistance to stress and thus reduce its level. Studies confirm that in people supplementing with ashwagandha, cortisol secretion decreased. In addition, it had a calming effect through its influence on, among other things, serotonin and alleviated anxiety and anxiety states.
Magnesium
Magnesium is primarily associated with muscle cramps. However, that is not all – it is involved in about 300 metabolic processes inside the body. In addition, it actively participates in glycolysis, beta-oxidation of fatty acids, vitamin D hydroxylation, and even the synthesis of high-energy bonds such as ATP and GTP.
Magnesium, or rather maintaining optimal amounts of it in the body, is a way to improve sleep quality and psycho-physical regeneration, allowing better relaxation, relieving fatigue and... yes, reducing the effects of stress and making them felt more mildly. All the more so because a lot of people are deficient in this element, often without even realising it.
The most popular and well-absorbed form of the supplement is magnesium citrate. Since magnesium itself is an invaluable aid in stress, it is also worth considering improving its absorption. In this case, first and foremost, one should focus on optimising the intestinal bacterial flora.
If you want to combat stress, minimise its unpleasant effects, and at the same time act to the benefit of the nervous system, you cannot omit a relatively new form of magnesium, which is quickly gaining recognition in the sports and health sectors for good reason. This is magnesium threonate, characterised by high bioavailability, which is so effective mainly due to its ability to cross the blood-brain barrier efficiently. It will therefore come as no surprise that its areas of action are precisely the nervous system and the brain.
Berberine
Berberine has very good normoglycaemic properties, improving cells' sensitivity to insulin. It may be a great ally in the fight against stored body fat and metabolic syndrome. Studies confirm that its use is beneficial for the lipid profile, and triglyceride production then decreases. It is worth mentioning that if we want to be sure how much berberine we actually deliver to the body, one of the better options will be to choose the hydrochloride form (berberine HCL).
What is more, it has neuroprotective properties, reduces stress levels, alleviates its effects, and also has a beneficial effect in depressive states. It acts as a monoamine oxidase inhibitor, which has the ability to break down the neurotransmitters that make up our state. It should be borne in mind that depression is a reaction, or rather a consequence, of so-called permanent stress.
Vitamin B12
Vitamin B12 is a nutrient whose beneficial properties can be successfully used in a health and sports context, as well as when it comes to improving mental well-being. Studies confirm its effect on the production of nucleic acids, as well as on mental functions and stress.
B12 deficiencies lead to general psycho-physical weakness, reduced concentration, impaired memory, mood swings, lower mental comfort, and in the longer term depressive states.
It has been proven that B12 is at the forefront of B vitamins when it comes to reducing stress levels and alleviating its effects. According to studies, there was even a 20% decrease in stress levels in the group taking B vitamins compared to the placebo group.
