Best Vitamins For Stress and Anxiety

Everybody knows that vitamins are a good thing for our bodies and that they help us to function normally and properly. However, are there any vitamins that can be used to relief stress and anxiety? The answer is yes. While all vitamins help the body to produce, manufacture and synthesize the many chemical substances which are produced by our brains, there are a few vitamins which are particularly associated with the relief of stress. Other vitamins promote the production of neurotransmitters within the brain, while different vitamins can contribute to a lifting of mood. Let us take a look through the vitamins more connected to the relief of stress and anxiety.

B Vitamins

Vitamin B consists of many B vitamins, and most are directly linked to mood, stress levels and feelings of anxiety. Under the umbrella of B vitamins, there are:

• Vitamin B – taken as a single vitamin rather than a compound of different vitamins- containing the substance inositol has been shown, clinically, to help depression and anxiety. In fact, with much fewer side effects than a prescribed course of treatment, it was adjudged that consuming up to eighteen grams of inositol per day significantly reduced depression and anxiety.
• Vitamin B1 helps to control and balance the body’s blood sugar levels. It has long been noted that an unbalanced blood sugar level can lead to mood swings and anxiety, and taking B1 vitamins helps to level any discrepancies.
• Vitamin B3 plays a key role in helping the brain to synthesize many chemicals needed by the brain to maintain a steady mood. In particular, it is used to produce serotonin, which is a very important substance as it helps to control anger and aggression, and can also life a person’s mood. At doses of 1k -3k milligrams per day, it can also help to reduce anxiety.
• Vitamin B5 is used by the brain in the adrenal process, and therefore can help the brain to control feelings of stress, making it easier to maintain a constant mood, without too many ups or downs, which itself can be stressful.
• Vitamin B12 and folic acid are vital for pregnant women, and this is because the brain used the folic acid to construct neurotransmitters in the brain, which enables clear signals between different parts of the brain. This is critical for babies who are being formed in the womb. B12 is also used to alleviate depression in fully grown adults and the links have been well studied over the years.

As one can see, it is very important to give the body enough of this particular group of vitamins, as most of them are in some way connected the production of brain chemicals, which can reduce levels of stress and anxiety significantly. Most people will take these vitamins in a compound, that is to say, as a supplement containing a mix of all these vitamins together, although it is possible to obtain and consume individual vitamins on their own, if a preferred effect is desired. Foods rich in B vitamins include:

• Whole grain foods, such as pasta, breads and cereals
• Turkey
• Liver
• Potatoes
• Bananas
• Chilies

Vitamin D

Recent research has indicated that many people have low levels of vitamin D in their bodies, and this can contribute to an increase in the levels of stress and anxiety. The studies also suggested that a lack of this vitamin in the winter months (our bodies can produce vitamin D from the sunlight that hits the skin) can lead to higher levels of depression and anxiety at this time of the year. Additionally, vitamin D is used by the body for a wide variety of things, such as playing a role in the maintaining of a healthy gut, and same for the livers. Vitamin D is also used by the body to help to regulate the immune system, and if there is a deficiency of this vitamin, it could weaken the immune system, leading to easier contraction of illnesses, which of course bring their own stresses and anxieties.

Vitamin C

Your body relies on your diet for the input of this vitamin, as it cannot be made by the body on its own, which is why having fresh orange juice as part of a healthy breakfast is important for setting you up for the day ahead. Vitamin C is known to reduce stress by flushing away any excess amounts of cortisol, which is a stress hormone that increases sugar in the blood, and this result can be achieved just a short while after ingesting the vitamin. Higher levels of cortisol can also suppress appetite, and prevent the digestive system from working properly, so when you do take some vitamin C, it can help to regulate an overall steady mood, preventing sharp rises and falls in mood. This vitamin has also been identified as playing a role in the production of neurotransmitters in the brain, ones which are directly connected to our mood.

Do These Vitamins Really Work?

If you were to go onto some pages of the internet, you will find some people who have been tested saying that they noticed no difference, and that some of these vitamins are not the be-all and end-all of anxiety and stress, but the majority of people report an improvement. Your own lifestyle will affect how the body is able to uptake these substances and activities such as smoking and drinking will reduce the body’s ability to be properly supplied – and make use of- some of - the vitamins you are using to try to help. If you are serious about using vitamins to help you in your attempt to lower stress and anxiety, it makes good sense to try to cut out, or seriously limit any activities which may contribute to this. Even better, make a couple of small changes to your eating habits and lifestyle to see an effect that you can note down, and actually see progress on.

Best Foods For Anxiety And Stress

For people suffering any kinds of stress and feelings of anxiety, eating the right foods is one of the most practical things you can do to combat these feelings, and studies have shown that there are certain foods that can reduce this. As important as it is to know what foods do reduce stress and anxiety, the same importance should be placed on knowing which foods not to eat. Food which has been fried, high saturated fat foods and high sugar products are all known to contribute to increased anxiety. Avoiding these types will give a good foundation upon which to work, and some of the following foods are known for their stress reducing properties:

• Dark chocolate in moderation can help to lift a person’s mood, as it helps to lower levels of cortisol in the brain, which is a stress hormone associated with feelings of anxiety.
• Blueberries are rich in vitamins, and a variety of antioxidants, which are believed to be very beneficial to the reduction of stress and anxiety feelings.
• Almonds contain healthy fats, and importantly are an excellent source of zinc, which is important in helping to create a balanced mood.
• Acai berries have a similar antioxidant make up as blueberries, and this combined with phytonutrients make it great for reducing stress and anxiety.

Other Foods To Reduce Stress

Another two great foods to help combat feelings of anxiety are whole grain foods, and seaweed. For those who can tolerate gluten in their diet, foods such as wholegrain cereal, bread and pasta are great for helping with stress. Studies indicate that wholegrain is rich in magnesium – which a deficiency of can lead to feelings of stress - and tryptophan, which is used by the brain to help produce serotonin, a calming neurotransmitter. This along with the fact that whole-grains reduce hunger and give the body energy makes eating these as a part of your diet essential. For those who can’t tolerate gluten, try adding more seaweed to your diet. Sharing many of the same benefits as whole grain (seaweed is very rich in tryptophan as well as magnesium) can contribute to a more stable mood, and a reduction in the ups and downs associated with stress. And of course, there are a great number of pages on the internet nowadays with delicious recipes using seaweed.

What Foods To Avoid

It’s all too easy to simply reach for the fattening and sugary snacks when we are experiencing stressful situations during our lives. Moments of stress are temporarily relieved by a short term high off an unhealthy snack, but the body pays the price of this behaviour. Starved of the wide and healthy variety of foods it should be getting, it instead had to try to work off all of the sugar and fat put in, which leads to more feelings of stress and increased anxiety levels. When trying to improve and balance your moods, try avoiding:

• Frying foods. Grill instead, allowing the fat to drip out and off, rather than soaking it up.
• Sugary and high saturated content foods are guilty of providing that short term high and subsequent fall in mood, with the ups and downs contributing to increased stress. Unrefined sugars in excess can contribute to an imbalance of the blood sugar levels, which can also affect mood.
• Alcohol is a depressant, and can serious affect mood, so reducing your intake to a bare minimum will provide short term, noticeable results.
• Coffee. High in caffeine, many people find drinking any coffee at all will affect their feelings of anxiety as the caffeine itself is a stimulant. Others find that up to two cups a day does no noticeable harm, it is a case of knowing what works for you in this case.

Helping to Control Anxiety With Foods

Removing some of the unhealthier aspects of your diet, and replacing them with other healthier ones is to simply increase the amount of nutrients and vitamins you consume, and as much of a variety as possible, and use all these beneficial substances to allow your body to produce the wide variety of chemicals and fluids it needs to in order to operate properly. Once you start to do this, you will notice a palpable difference in your levels of stress and anxiety. With a much more solid foundation to work from, your body can produce a balanced and clear mind, enabling us to be free from the ups and downs of moods associated with stress, and in a position to handle stressful situations with a constant frame of mind. Understanding which foods you should eat and which to avoid should be done as a trial and error, and making these changes long term to your lifestyle, will see long term results against levels of stress and anxiety. Some people have been known to supplement with a variety of vitamins, including 5htp, which may help to control anxiety and stress levels. You can find a 5htp supplement at http://www.365vitamins.co.uk/mind/natural-anti-depressent-5-htp

How To Eat Less When You Feel Depressed

People who are struggling with depression can often get into bad eating habits as one of the results of their condition. It’s all too easy when felling this way to eat the wrong kinds of things, and many people will tend to turn to food for comfort, finding they will be snacking in between meals and opting for easy foods that are within reach, rather than go out to get the ingredients for a healthier alternative. They may also find that they will gain weight as they try to use food as a way to feel better during difficult periods in their lives, and this type of behavior can easily become a habit. These kinds of routines can prevent the body from getting all the nutrients needed to be able to properly produce, manufacture and synthesize the massive amount of substances it requires to operate optimally. The brain in particular needs a substantial portion of the inputted food through the diet to run normally, and vitamins such as B – which is used by the brain to synthesize chemicals that affect a person’s mood – and vitamin C as well as things like omega oils all contribute to a person’s overall feeling of well-being.

Finding a Balance

Clearly, eating the correct foods can help to make us feel better, so a balance between the amount, the content and the variety has to be struck. Depression can make you feel lethargic, and the thought of going out around a supermarket is unappealing to many, so it is a good idea to buy a wide variety of ingredients when you do actually have to do your shopping, things like fresh frozen vegetable and fish as well as a stocked cupboard of dried herbs and olive oils can be used to make meals which offer a greater content and variety of nutrients, rather than pre-packaged equivalent. You should also find that eating the former meal should negate the latter meal, that is to say that if you are eating a proper meal, containing the correct balance of foods from different food groups, these should fill you up for longer, and as you begin to eat better, you will feel better. Some behavior to avoid:

• Eating high sugar and high saturated fat snacks may make you feel better in the short term, but long term increases your risk to heart disease and other serious illnesses. Have plenty of either fruit or vegetables in the cupboard to snack on.
• Skipping a meal is easy to do for some people who are struggling with their levels of depression, as food can seem unappealing and many will sleep through their mealtimes, narrowing the range and input of food the body gets. The food we are putting in is one of only a few physical things we can do to try to lift our moods, so a special effort should be made to work from this foundation.
• Don’t sit about all night every night; promise yourself you will do even a little exercise. Take it easy to start with then you can add on a bit more, for example, a twenty minute walk, then a thirty minute walk. You will find that this lifts your mood, and will make you look forward to your meals.

What about Natural Remedies to Suppress Hunger

There are a number of tips and tricks you can do to try to help in this area. Simple and practical things like drinking two glasses of water or having a small bowl of salad about twenty minutes before a meal will help you to eat less when you sit down to the actual main course. Snacking on apples if you are hungry in between meals is a far better choice than a fatty snack, and as apples contain soluble fibre and pectin, they make you feel full up. Some other natural ways to help you control your appetite are:

1. Almonds. Containing antioxidants and magnesium, almonds have been shown to make people with weight management issues feel full more full compared to those who didn’t eat them, in studies conducted.
2. Green Tea has also been shown to slow down the conversion of food into glucose, keeping one’s blood sugar levels more balanced, staving off feelings of hunger.
3. Adding some hot sauce or hot spice to your meals will do two things; help you to eat less due to the spicy taste, and will also help you to stay full longer.
4. Having a glass of whey protein is one of the best ways to suppress hunger. People who take some of this consume significantly less calories at their next meal compared to those who don’t have it.
5. Coffee and its high caffeine content can, when drunk in moderation, help to suppress appetite. Two cups a day is an ideal amount, as any more can leave one felling agitated or jittery.

Overall

The key issue in the fight to alleviate depressive symptoms without exposing your body to additional weight gain seems to lie in the area of committing yourself to a basic way of eating, and adhering to it as well as you can. Using this as a base to address all of your body’s needs through diet can give you the platform to build upon, without constantly reaching into the cupboards for high sugar and fat content fill snacks for short fixes. Try to be patient and work towards a long term and permanent removal of depression, and allow your brain in particular to get all it needs to be able to properly regulate and balance the rest of you, your mental health included. Snacking on the correct foods that will help you to reduce your appetite is also a much better way to deal with hunger rather than reaching for that bag of crisps. Learning to understand behavior patterns will give you the power to modify them, and put you on the correct footing to beat depression without gaining weight.

How To Control Mood Swings In Women

Mood swings can be quite distressing for a lot of women, and hearing comments such as “it must be her time of the month” only exasperates the felling of stress and anxiety. Some women seem to have a tendency or a preposition toward suffering mood swings, but it is not always down to hormones. There are many causes to mood swings, including:

• Lack of sleep can make you unable to properly and efficiently deal with the smaller things in life, which can increase into seemingly bigger deals than they really are, resulting in added feelings of stress during the day.
• Excessive consumption of alcohol – as well as illicit drugs such as cocaine – can seriously affect our body’s ability to cope on a long term basis with the demands of life. Sure, a short term high can be gotten of these things (which always must follow a ‘coming down’ phase as well) but they will also be contributing to your over-all mood, and may well be helping to exasperate the situation with regards to mood swings.
• Too much caffeine can also affect a person’s mood, and even though the standard recommended advice that one or two cups of coffee a day is ideal for most people, for some at least, even this can be too much. Caffeine is a fairly powerful drug, and can affect people in small doses. Try cutting out the coffee for a period of time, and note if your mood swings change.
• Bipolar disorder is thought to be vastly under diagnosed across the world. This medical disorder may go greatly undetected as there are two extreme phases, the depressed state and the manic state. People tend not to seek their doctors help during the manic state, and can display behavior such as painting the entire house in a single day, or redecorating completely in a very short space of time. It is only during the phase of depressive feelings that they will maybe consider they need help, and don’t look at their overall behavior as part of a bigger pattern.
• Stress and anxiety may seem an obvious thing to say, but outside events that we have no control over can influence our mood swings enormously. Other people’s behavior or failure to live up to our own expectations placed on them can cause a reaction of stress, affecting the mood of a person.

Additional Stress Factors

There are many other factors that can cause people to have a stress reaction, including work, children or the illness of a close family member. There are fewer more stressful things than having a full on career, with all the meetings and deadlines, which can cause enormous stress on a person. The ongoing meeting and even exceeding of these expectations placed upon us in the workplace can result in a person simply going through the motions, and suffering from depression. Similarly, the carers of a small child or a long term carer for an ill family member are easily prone to mood swings due to all the stress and demands placed upon them during their duties. Day after day, regardless of their own feelings, they are required to perform the same tasks, somewhat monotonously. Switching off from this can be difficult for some people, who can then be snappy and moody with their own family at nights. Added to this list can be all sorts of smaller sources of stress and anxiety, such as poor relations with neighbors, or news articles which can all affect a person’s mood in smaller, but different ways.

How To Beat The Stress That Causes Mood Swings

Some simple yet small changes can be made which can help you reduce the number of mood swings, as well as the intensity of them. Using a solid foundation which works well for you is the best way to start to beat the up and down moods, and give you a much more steady and relaxed state to be in. Small changes are easiest to make, and once you have incorporated a few, you will notice the difference, and be inspired to keep on going, and also to make other small beneficial changes. Some ideas are:

• Ensuring you get enough sleep will help enormously, and give you a great base to work off of each day. Aim to be in bed at the same time each night, as your body will soon adjust and prepare itself at this time every evening.
• Drinking extra water helps your body to cleanse itself of unwanted toxins and chemicals so putting the extra fluid in helps your body to do this. This contributes to a better balance within the body, helping you to feel less irritable and increased feelings of calmness.
• Cutting down on caffeine and sugar will help to reduce mood fluctuations and promote a more stable frame of mind. Decide on a reasonable limit and stick to it.
• Adding a small exercise routine into your lifestyle can have a tremendously calming effect on your overall mood. Exercise has long known to raise the production of feel good chemicals from the brain, so try a relaxing walk every evening, or going swimming a couple of times a week.
• Make small changes to your diet, and aim for a balanced intake of items from a variety of the food groups. This allows your body to properly function and able to produce all the substances needed to allow you to be in a calm and relaxed state of mind.

The Menopause

This major stage in the life of a female involves the end of a regular, cyclic event in the reproducing stage of their lives, and can begin in the early to late forties. As the egg production dwindles and reduces, the hormones can be more pronounced, leaving feeling of an extreme nature, accompanied by wild mood swings. The first sign of this happening is a break in the routine nature of periods, which can become much more irregular and varied, causing vicissitudes of the hormone levels. The majority of women believe that it is a lack of estrogen in the body at this time, which is to blame for their moods, while in actuality it is the fluctuation of the amounts, which causes the problems. Sufferers can experience hot flushes, memory issues, and increased sensitivity as well as night sweats. Following the above tips and advice should help to alleviate some of the mood swings during this time, but many women feel it is better to seek advice from their doctor during this time.

Understanding The Issue

It is virtually impossible to completely eliminate stress from a women’s life, but if one learns to change the way it is handled, the effects may not be so severe. Allowing a great base to work from is one of the best physical approaches that can be taken, and the best overall way to fight mood swings, and many people see some results in a short period of time, in a month for example. Closely following these choices will all combine to help you lift yourself up to a steady and constant mood, one where the smaller things will not bother you so much, and you can deal with them as they arise. Other benefits may arise out of this routine, for example, friendships may be struck up from visits to the gym, or out walking with your dog. Understanding the issue, and more importantly how to deal with it effectively, is half of the battle when it comes to these types of afflictions. Other ways to gain a greater understanding can include things like:

• Reading a little about the way the body works, and why each facet is affected by another
• Read books from people who have suffered the same symptoms as you
• Talk to friends or family about your feelings, they will usually offer tips and advice
• Talking to a counselor will give you an outsider’s view which may open up different ideas
• Take the time to have some peace and quiet, and reflect on some of the issues which you may find stressful. Often, ideas and solutions come to the forefront of your mind in this relaxed state.

Putting It Altogether

Armed with all of the information needed to make and sustain effective change should give you the tools needed to control feelings which can lead to sudden mood swings and changes. Many people find it easier than others to achieve this but it should be viewed as a long term, permanent change to areas of their life which many have fallen into bad routines and habits. Making so many changes at once may be too much, so for those people, making one change until you are comfortable with it and then moving on to another change, would give a greater chance of success rather than too many at once. If you have family around you, ask for encouragement and help when you need it. Keep in mind your end goal, and slowly but surely work towards it, and note all the changes and benefits you feel, to help inspire you on. For others, they will be in that positive frame of mind where all the little things you see are viewed as a good result from the changes you have made, and will be able to cope with more changes at once. The best way you can to try to control and change your mood swings is the way which is easiest for you, as the important thing is to get there, which at that time, will be a new and healthier way to live, and one where you can see and feel the benefits.

Benefits of 5HTP

5 – HTP is the extracted seed of a plant called the Griffonia Simplicifolia plant, which is a climbing, woody shrub native to South Africa. The substance inside the seeds is a naturally occurring amino acid, and is used in the production of neurotransmitters inside the brain. Identified with a host of beneficial properties, 5 HTP is used to help patients with:

• Obesity
• PMS
• Migraines
• Depression
• Anxiety
• Insomnia
• Addictive behavior

The amino acid inside the seeds help to increase production levels of serotonin, which is very important as we go about our daily lives. Serotonin plays a role in a variety of behaviors, helping to control:

• Body temperature
• Anger and aggression
• Sleep
• Appetite
• Metabolism

Low levels of serotonin in the body can lead to higher levels of stress, anxiety and depression. A deficient supply of this substance can also contribute to many other conditions, and put a real blight on someone’s life and their outlook. Very few, if any, side effects have been recorded from the consumption of this substance, and many people take it with other health promoting products, such as St. John’s Wort. It is fairly well understood that as we age, the production levels of serotonin decrease as well, and this may be why older people are more at risk to suffering insomnia compared to their younger counterparts. Taking some 5 – HTP will go some way to restoring higher levels of serotonin (melatonin is a chemical released by the brain to induce sleep), increasing your chance of getting a full and sound night’s rest.

Other Benefits

5 – HTP stimulates production and boosts so many different parts of your brain and body that it operates like a network of help. Lowering hunger and increasing energy, while at the same time boosting mood and well being, this naturally occurring amino acid manages to help you in many ways simultaneously, meaning you are more likely to feel the combined effects. Many people say it helps them relax and get a better sleep, and others say that it mellows them out but also gives them energy to go and do things.

What Exactly Does It Do?

The amino acid found inside the seed is a precursor and intermediate in the creation, or biosynthesis, of the neurotransmitters serotonin and melatonin. With the help of vitamin B6 and tryptophan, the amino acid is converted by the brain into these substances, both of which have a great effect on the mood and feelings of a person. The 5 HTP (hydroxytryphophan) is able to cross the blood brain barrier, while the individual substance serotonin – or 5 HT- cannot. This helps the brain to regulate mood and mood swings. It really is food which helps your brain to function properly.

Consuming 5 – HTP

5 – HTP should be viewed as a supplement, while other drugs such as Prozac are prescribed. Although the prescription drugs can indeed increase levels of serotonin, many people seek to find natural ways to combat the problem, and there can be little more natural than eating the seeds of a plant. People who use 5 - HTP as part of their diet often mix it with other supplements, such as:

• Vitamin B6
• St. John’s wort
• Herbal product ephedra
• Valerian root

It is of course possible to take 5- HTP alone, and many people opt to take it this way. With its massive array of positive health benefits, people who are trying to achieve a wide variety of improvements to many aspects of their lives will find a lot of benefit in taking this natural supplement. As science studies it more and more, and adds to the weight of evidence suggesting this amino acid is massively beneficial to our brains it seems more and more people are beginning to appreciate all the health properties associated with 5 – HTP.

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