Neomejen dostop | že od 9,99€
Glavni znaki, ki kažejo na to, da ima stres močan negativen vpliv na vaše počutje in zdravje na splošno, so občutek stalne napetosti in težave s spanjem, kot sta nespečnost in pogosto prebujanje.1 Povišana raven stresa lahko vpliva tudi na pogoste glavobole ali celo migrene, slabši spomin in težave s pozornostjo. Visoka izpostavljenost stresu je lahko pogost vzrok za oslabljen imunski sistem, negativno pa lahko vpliva tudi na kardiovaskularni sistem in zdravje srca ter ožilja. Stres lahko na različne načine vpliva tudi na naš apetit, ga poveča ali zmanjša. Vsekakor pa je treba omeniti tudi to, da stres neizpodbitno vpliva na naš prebavni trakt: spremenijo se proces absorpcije hranil, gibanje hrane po prebavnem traktu in izločanje.2
Če se tudi vi spopadate z obilico stresa in utrujenostjo, vam bom v nadaljevanju podala nekaj nasvetov in metod, s katerimi si lahko pomagate in zmanjšate stres in njegove negativne vplive na svoje zdravje.
Stres in utrujenost sta pogosti težavi, vendar lahko s pravilno uravnoteženo prehrano in nekaterimi vsakodnevnimi navadami znatno izboljšamo svoje počutje.
Lana Krajnc, mag. inž. preh.
Viri:
1. Kalmbach D. A., Anderson J. R., & Drake C. L. 2018. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of sleep research, 27,6.
2. Yaribeygi H., Panahi Y., Sahraei H., Johnston T. P., & Sahebkar A. 2017. The impact of stress on body funct A ion:review. EXCLI journal, 16: 1057–1072.
3. Arab A., Rafie N., Amani R., Shirani F. 2022. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. 201.
4. Abbasi B., Kimiagar M., Sadeghniiat K., Shirazi M. M., Hedayati M., & Rashidkhani B. 2012. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17,12: 1161–1169.
5. Bent S., Padula A., Moore D., Patterson M., Mehling W. 2006. Valerian for sleep: a systematic review and meta-analysis. The American journal of medicine, 119, 12: 1005–1012.
6. Shinjyo N., Waddell G., Green J. 2020. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. Journal of evidence-based integrative medicine, 25.
7. Franco L., Sánchez C., Bravo R., Rodriguez A., Barriga C., Juánez J. C. 2012. The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta physiologica Hungarica, 99, 2: 133–139.
8. Cuciureanu M.D., Vink R. 2011. Magnesium and stress. In: Vink R., Nechifor M., editors. Magnesium in the Central Nervous System. Adelaide: University of Adelaide Press.
9. Lovallo W.R., al'Absi M., Pincomb G.A. 2000. Caffeine raises blood pressure during extended mental stress in borderline hypertensive men. International Journal of Behavioral Medicine, 7:183–8.
10.Young L. M., Pipingas A., White D. J., Gauci S., Scholey A. 2019. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients, 11, 9: 2232.
11. Mahdavifar B., Hosseinzadeh M., Salehi-Abargouei A., Mirzaei M., Vafa M. 2021. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey, Journal of Affective Disorders, 288: 92-98, 0165-0327.
12. Stough C., Scholey A., Lloyd J., Spong J., Myers S., Downey L. A. 2011. The effect of 90 day administration of a high dose vitamin B-complex on work stress. Human psychopharmacology, 26, 7: 470–476.
13. Mucha P., Skoczyńska A., Małecka M., Hikisz P., Budzisz E. 2021. Overview of the Antioxidant and Anti-Inflammatory Activities of Selected Plant Compounds and Their Metal Ions Complexes. Molecules, Basel, Switzerland. 26, 16: 4886.
14. Bendich A., Machlin L. J., Scandurra O., Burton G. W., Wayner D. D. M. 1986. The antioxidant role of vitamin C. Advances in Free Radical Biology & Medicine, 2, 2: 419-444.
15. Kennedy D. O., Veasey R., Watson A., Dodd F., Jones E., Maggini S., Haskell C. F. 2010. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology, 211, 1: 55–68.
16. Boege H. L., Bhatti M. Z., St-Onge M. P. 2021. Circadian rhythms and meal timing: impact on energy balance and body weight. Current opinion in biotechnology, 70: 1–6.
Naročnik oglasne vsebine je Jamieson Vitamins