We are accustomed to the fact that stress and stress are integral attributes of our life. Many associate them with work or family problems. However, not everyone knows that their real causes lie in our physiology, especially in the frequency of breathing.
The rate of inhaled and exhaled air for a person at rest is 6 liters per minute. However, we tend to inhale 2 liters more. This is due to the fact that we breathe deeper and more often than our ancestors, who lived 80-100 years ago, breathed. Therefore, we are constantly in a state of chronic hyperventilation.
And that is why we are more likely to suffer from chronic stress, which is the result of a decrease in carbon dioxide in the blood. Yoga proponents claim that hard training helps them reduce their air intake and thereby improve focus, sleep quality, and quality of life. To do it or not is up to you. The main thing to remember is that you should consult your doctor before performing any breathing exercises.
Nutrition and nerves
The state of the nervous system is directly influenced by substances that enter the human body along with food. Having carefully studied them, scientists presented a list of vitamins, trace elements and organic compounds, the use of which will calm the nervous system in the safest and most natural way. It included:
- All vitamins of group B. It is they that ensure the normal functioning of the nervous system. In the course of the studies, it was found that one of the first symptoms of a lack of these vitamins in the body is tingling in the extremities. This happens as a result of damage to the myelin sheath, which protects neurons. Vitamins of group B, and, in particular, vitamin B12, help to restore it. Vitamin B6 is also important. He is directly involved in the production of serotonin and has a huge impact on the work of neurotransmitters – substances responsible for the transfer of information from one neuron to another. Vitamin B3 deserves special attention, as it contributes to the production of substances necessary for the normal functioning of the brain.
- Vitamin E. It regulates the nervous system and helps to relax and calm the nerves.
- Vitamin C. It is responsible for the synthesis of substances necessary for the functioning of the nervous system and helps to calm the nerves.
- Vitamin A. It has a positive effect on eye health, including the condition of the optic nerve.
- Omega-3 fatty acids. They allow a person to quickly calm down, improve the functioning of the nervous system, help better concentrate attention, remember the necessary information, etc.
- Magnesium. It improves blood circulation and has a positive effect on the condition of muscles and nerves.
- Antioxidants They strengthen the nervous system and help calm the nerves.
- Selenium. It tones the nervous system and improves its functioning.
- Carbohydrates. Without them, the production of serotonin, one of the hormones of happiness, is impossible. Its main advantage is that it allows you to quickly calm down and relax. In addition, carbohydrates help the body reduce the level of cortisol, or stress hormone, in the blood.
Top 11 foods to calm your nerves:
Berries. Blueberries, raspberries, or strawberries work well. They are rich in natural antioxidants and vitamin C. In 2002, in the journal Psychopharmacology, scientists published research findings proving that foods with vitamin C help regulate cortisol production. Its long-term effects on the body, among other things, increase the risk of cardiovascular disease, depression and insomnia.
Cereals and cereals. They have a positive effect on the functioning of the heart and calm the nerves by increasing the production of serotonin.
Fish. As a result of research at the University of Ohio, it was found that “the omega-3 polyunsaturated fatty acids that it contains, not only calm the nerves, but also reduce the production of cytokines in the body. These substances can cause depression. “
Brazil nuts. They are rich in selenium, therefore they have a pronounced sedative property. According to research from the University of Wales, “Eating 3 Brazil nuts a day is enough to keep you calm and energetic.”
Spinach. It contains vitamin K, which influences the synthesis of hormones responsible for improving mood and resistance to stress.
Yogurt or hard cheese. They contain B vitamins, the lack of which reduces resistance to stress.
Citrus. They are rich in vitamin C, which reduces levels of cortisol, the stress hormone. Meanwhile, scientists argue that even the very process of peeling them helps to calm down.
Apples. They contain fiber, iron and vitamin C, which have a positive effect not only on the nervous system, but also on the immune system.
Chamomile tea. An excellent folk remedy that has stood the test of time. It helps to calm down, relieve tension and even relieve insomnia. To improve the effect, you can add a little milk to it.
Dark chocolate. Like berries, it is good at reducing cortisol levels in the body and helping to calm down. According to Dr. Christie Leong, “There is a special substance in chocolate, anandamine, which has a tremendous effect on dopamine levels in the brain and induces feelings of relaxation and calmness. Besides, chocolate contains tryptophan. It relaxes and helps relieve feelings of anxiety. “
Bananas. They contain a huge amount of B vitamins, magnesium and potassium. They are recommended for use before exams, important business meetings, as well as during periods when a person quits smoking. After all, they not only help to calm down, but also improve concentration and attention.
How else can you calm your nerves?
- 1 Change activity… If you get nervous while doing an important task – leave it for a short time. Once you have calmed down, you can do it without difficulty.
- 2 Get out into the fresh air and take a deep breath slowly… The blood will be enriched with oxygen. And you will calm down.
- 3 Take a sip of water… Even XNUMX percent dehydration causes mood swings, distraction and irritability.
- 4 Look at the situation as a whole… Often, the feeling of anxiety is aggravated by the fact that a person deliberately breaks one big problem into several small ones. For example, the preparation of a report involves the search and collection of information, its analysis, systematization, etc. However, this is one feasible task that you can certainly handle.
- 5 Don’t take everything to heart… Many of the problems that we hear about do not even concern us, so it is simply not wise to spend our mental strength on them.
- 6 Doing yoga… It provides complete relaxation.
- 7 Meditate… Imagine yourself away from existing problems and you will instantly calm down.
- 8 Use the secrets of aromatherapy… The aroma of rose, bergamot, chamomile and jasmine will help to calm down.
- 9 Eat a handful of walnuts or pumpkin seeds… They contain omega-3 fatty acids that promote relaxation.
- 10 Limit consumption of coffee, alcohol and smoking… And also do not abuse fried and salty. They cause dehydration and anxiety.
- 11 Go for a massage… During it, the muscles relax, serotonin is released and the person involuntarily gets rid of the emotional stress. Although it is not at all necessary to be performed by a professional massage therapist. The touch of a loved one in itself has the miraculous power of relieving tension and getting rid of stress.