8 foods that calm your nerves and fight depression

Stress and food

Nutrition during stress should be complete and balanced.
Often depressive states are manifested by eating disorders - starvation or gluttony. Both of these extremes harm not only your figure, but also your mental health, exacerbating symptoms of anxiety and depression. To restore the balance of nutrients that affect neuropsychic function, you need to revise your diet in favor of “anti-stress” foods. The optimal one from this point of view is the Mediterranean diet, based on the principles of healthy eating.

Choosing the right foods for stress is an integral part of treating and preventing mental disorders. The main component that ensures the normal functioning of neurons is lecithin, a fat-like substance consisting of phospholipids. The brain consists of 30% lecithin, so nutrition when the nervous system is depleted should be aimed at replenishing this organic compound.

Other beneficial nutrients that help improve stress resistance:

1. Vitamin A is a component that normalizes sleep and prevents the aging of nerve cells. Helps cope with mental stress, anxiety and absent-mindedness.
2. B vitamins (B₆, B₉, B₁₂) are substances that improve memory and brain performance. They have an antidepressant effect, support the immune system, and participate in the synthesis of neurotransmitters, including serotonin - the “happiness hormone”.
3. Vitamin D is a nutrient responsible for cognitive abilities. Helps maintain optimal levels of calcium in the blood - the main “calming” mineral.
4. Vitamin E is a substance that regulates blood circulation in the brain and strengthens the walls of blood vessels. It has a slight sedative effect and relieves increased irritability.
5. Magnesium is a mineral involved in the transmission of nerve impulses. Regulates muscle function, provides general relaxation, normalizes heart rate and blood pressure.
6. Calcium is a macronutrient responsible for relaxation and stimulation of nerves. Relieves fatigue, improves sleep, increases stress resistance.
7. Amino acids of the tryptophan group are substances necessary for the synthesis of serotonin, which normalizes brain function and helps to resist stress.

bitter chocolate

Chocolate is very tasty, helps lower blood pressure, and can also calm the nerves. Like fruit, chocolate helps reduce cortisol levels. The magnesium contained in chocolate improves the functioning of nerve cells, while zinc and selenium have a positive effect on the secretion of endorphins. Just one bite of the dark delicacy improves concentration and gives energy.

What foods are harmful to the nervous system?

We have looked at products that will help protect you from irritability, nervousness, and restlessness. However, we should also discuss those foods that should not be consumed by people with a weak nervous system. We offer a list of harmful products:

1. Alcoholic drinks.
2. Fast food: fast foods, semi-finished products.
3. Spicy, salty, smoked, fried dishes.
4. Energy drinks or those containing caffeine.
5. Sweets.

All of these products negatively affect nerve cells. When consumed, adrenaline is actively produced, which has a destructive effect on the nervous system. The sugar level when consuming such foods rises sharply, and a sharp change in sugar levels harms the nervous system and the full functioning of the brain.

To ensure that your nerves are always in perfect order, do not forget about a healthy lifestyle, proper nutrition and good sleep, and then your nervous system will cope with any problems and stress.

The goal of a stress diet is not only to enrich the diet with useful substances, but also to limit foods that are useless or dangerous to nerve cells. Foods that retain fluid in the body, increase the level of glucose and cholesterol in the blood, and stimulate the psyche are excluded from the menu.

List of harmful foods for the nervous system:

1. Alcohol - any alcohol-containing drinks with the exception of dry red wine.
2. Foods rich in simple carbohydrates - sugar, sweets, cakes, pastries, pastries, ice cream, milk chocolate, sweet soda.
3. Fatty meats and poultry - pork, duck, goose.
4. High fat dairy products.
5. Smoked meats, pickles, marinades, canned food, fast food.
6. Coffee, strong tea, energy drinks.

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How to understand that your nerves are out of order or a nervous breakdown has occurred

In order to differentiate a nervous breakdown from other pathological mental phenomena, it is necessary to give the most accurate definition. Since in medicine there are no clear criteria for defining a nervous breakdown, one should be guided by individual factors that explain the nature and essence of such a process.

Thus, a nervous breakdown is a reactive, temporary disturbance in a person’s mental activity that arose as a result of some emotionally intense event, the intensity of which exceeded the permissible barrier of the individual sensitivity of the nervous system. As a result of a nervous breakdown, an individual's mental and physical activity, sensitivity to external factors, and interactions with the social world change.

A variety of reasons can lead to the phenomenon described, which makes no sense to characterize. In this case, a number of symptoms can be identified, according to which one can assume the presence of a specific syndrome:

• increased sensitivity to light and sounds;
• loss of performance due to loss of concentration and volitional activity;
• decreased appetite;
• overly intense reaction to the most insignificant stimuli;
• feeling of worthlessness;
• increased irritability;
• feeling of anxiety, fear, uncertainty, confusion, panic, etc.

Vitamins and sedatives for nerves

To strengthen the nervous system and psyche, certain vitamins and medications are needed.

Nerves react very favorably to vitamin B and very poorly to its deficiency.

The most convenient way is to purchase an inexpensive package of Pentovit. This is a blister of 50 tablets that contain the entire group of this vitamin.

B vitamins reduce anxiety, relieve nervous tension, normalize mood and even restore nerve cells. They improve thought processes, strengthen memory, give vigor and efficiency.

Vitamin C copes well with stress and improves mood. Vitamin E calms the nervous system. Vitamin A slows down the aging of nerve cells, improves sleep; its deficiency will lead to lethargy, fatigue and some general lethargy.

Tinctures, herbal mixtures, syrups, drops and tablets are the main forms of sedatives. Their purpose:

• slow down the excitation processes raging in the subcortex (anger, tearfulness, agitation);
• remove vegetative-vascular manifestations (tremor, sweating, rapid heartbeat);
• reduce the reaction to external and internal stimuli, which in turn gives a good, restful sleep.

Typically, sedatives are prescribed for neuroses, neurasthenia, sleep disorders, severe stress and anxiety.

The most proven pharmaceutical products are alcohol tinctures of motherwort, valerian, peony, and lily of the valley. They have a powerful calming effect, relieving muscle tension and are effective in falling asleep.

Novo-Passit syrup is more appropriate for mild forms of neurosis, it makes it easier to fall asleep and soothes.

Valocordin, Valoserdin drops, Zelenin drops reduce central nervous system excitation and have a sedative and hypnotic effect. Also, these remedies remove vegetative-vascular symptoms.

Berries: raspberries, strawberries, blackberries

The berry season doesn't last long. Luckily, they can be processed and frozen. And this opportunity must be used. Why? Because blueberries, raspberries, strawberries and blackberries contain natural antioxidants and a lot of vitamin C, which is very important for maintaining balance and resistance to stress.

Research shows that foods rich in vitamin C help regulate cortisol levels. Cortisol is a stress hormone produced by the adrenal glands. Its elevated levels cause us to become more nervous and unhappy, and also raise our heart rate and blood pressure.

Cortisol weakens the immune system, which, under the influence of stress, is unable to effectively fight diseases, infections and inflammatory processes. Scientists warn that long-term elevated cortisol levels increase the risk of heart disease, depression and sleep problems.

How does nutrition affect the nervous system?

Nutrition is where the body gets all its nutrients, the so-called nutrients. Almost 20% of them are used by the brain to carry out its functions, including the production of hormones.

For example, so-called endorphins are responsible for a good mood. These include serotonin, dopamine, norepinephrine. And during times of stress or nervousness, it is their lack that the body experiences.

What is needed to produce them? B vitamins, as well as fatty acids (the main one is omega-3). To a certain extent, iron, potassium, magnesium, iodine, phytoncides and so on are also used.

A person can get all this only by following a varied diet. So, one of the first tips is to include a wide variety of foods in your diet. Although it is believed that the healthiest ones are fruits and vegetables, you cannot do without meat or milk. And an imbalance of micronutrients in the body is no less harmful than a deficiency of vitamins (vitaminosis).

Also, to strengthen the nervous system, a person needs tryptophans - these are substances that increase the sensitivity of neurons to impulses and prevent the degradation of nerve cells. There are tryptophans that the body synthesizes on its own, but some are obtained only from food. For example, chocolate, garlic, and bananas contain high levels of certain tryptophan groups.

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Sea fish

If you feel overly depressed, under constant stress, and are so irritable that you explode into rage and anger at the slightest opportunity, be sure to increase your intake of omega-3 fatty acids in your diet. The best way to get them is from oily sea fish, which you should eat more often.

It turns out that fish oil not only reduces the risk of cardiovascular, neurological and cancer diseases, but also protects nerves from damage and accelerates their regeneration. In addition, a diet rich in omega-3 fatty acids helps maintain cortisol and adrenaline levels. An increase in this level can lead, in particular, to weakened libido, decreased fertility and depression. Excellent sources of omega-3 fatty acids include salmon, tuna, mackerel, herring, trout, halibut, salmon and sardines.

Oatmeal

Oatmeal is the perfect food. It is an excellent source of complex carbohydrates, so eating it in the morning provides long-term energy, sharpens the mind and calms the nerves. It is believed that just one bowl of porridge provides a set of substances that improve mood and eliminate poor health. This is because the compounds in oatmeal stimulate the brain to produce serotonin, which increases feelings of happiness and allows you to have a more optimistic outlook on the world. Serotonin helps to effectively overcome stress.

Oatmeal is rich in B vitamins, which calm the nerves and at the same time provide concentration and improve memory. Among the minerals they contain, magnesium is of particular importance for the nervous system. Oatmeal contains soluble fiber. Thanks to it, food is digested more slowly, glucose is released into the blood gradually, and we can work calmly and not experience bouts of hunger.

Oranges

Orange juice is part of the breakfast of champions - or so they say. This is the vitamin C it contains, which is known not only for boosting the body's immunity, but for lowering blood pressure and cortisol levels. Sounds incredible? But it really works. To make sure of this, the next time you are very upset, do not drink a sedative, but use an orange or a glass of freshly squeezed juice.

Top 5 medicinal herbs

Among the huge variety of medicinal plants, we can highlight 5 of the most effective herbs that will help with ailments associated with the nervous system.

Cyanosis

Blue cyanosis (other names are twosil or blue St. John's wort) is a herbaceous flowering plant that is collected in Europe, Western and Eastern Siberia. For medicinal purposes, cyanosis grass and roots are usually harvested, enriched with aromatic oils, resinous substances, minerals, glycosides, and organic acids.

This plant has many beneficial properties. It has a sedative effect, smoothes the functioning of the nervous system, and helps eliminate mental disorders. Blue cyanosis also copes with sleep disorders, reduces blood pressure, relieves seizures, and prevents the formation of atherosclerotic syndrome.

You can prepare a medicinal infusion based on the roots and herbs of cyanosis. To do this, pour a tablespoon of raw material into a glass of boiling water and leave for about 2-3 hours. It is recommended to take the cooled product in small doses - 50-80 milliliters three times a day. For the decoction, you also need to combine a glass of water and a spoonful of herbs; the container with the liquid should be placed in a water bath for 10-15 minutes. You need to drink the cooled and strained broth 3-5 times a day, one tablespoon at a time.

Regular intake of blue cyanosis will help cope with conditions such as:

• insomnia;
• neuroses;
• daily tantrums;
• VSD;
• hypertension;
• epilepsy;
• chronic fatigue;
• depressive states, etc.

Shiksha

The evergreen crowberry shrub (other names: crowberry, crowberry, bearberry) grows in the northern territory of Russia. The berries, leaves and shoots of the plant are often used for therapeutic purposes. Shiksha contains flavonoids, coumarins, tannins, oils, vitamin C, carotene, various trace elements, etc.

The range of medicinal properties of shiksha is wide: the medicinal plant can be used as an effective sedative, it has a hypotensive and anticonvulsant effect, and reduces the number and frequency of epileptic seizures. In addition, shiksha stimulates brain function, stabilizes the central nervous system, relieves migraines, improves vision, and prevents the development of strokes.

You can make delicious fruit drinks and compotes from shiksha berries according to any proven recipes. To make the drinks more healthy, instead of sugar, you can add a small amount of natural honey to them (you need to sweeten the liquid after it has cooled). You can make an infusion from the leaves and shoots by combining 3 tablespoons of shiksha with a liter of boiling water in a thermos and leaving it overnight. You need to drink the infusion one tablespoon at a time.

You can use shiksha for the following indications:

• nervous exhaustion;
• sleep disorders;
• overwork;
• prostration;
• headache;
• epileptic seizures;
• paralysis;
• high blood pressure;
• weakened immune system, etc.

Valerian

One of the most commonly used and popular herbal remedies for calming nerves is valerian root . This perennial, which is also called cat root or shake grass, contains resins and alkaloids, essential oils, polysaccharides, glycosides, and valeric acid.

The main properties of valerian are that it inhibits increased nervous excitement and has a relaxing effect. Also, the root of the plant normalizes the functioning of the heart muscle, stabilizes digestive processes, and stimulates the outflow of bile. Valerian relieves spasms and convulsions, dilates blood vessels, and accelerates blood microcirculation.

To prepare a decoction of valerian, you can use a simple recipe: pour 2 tablespoons of crushed herbs into a glass container and pour a glass of boiling water over the plant material. The prepared liquid must be heated in a water bath for about 15 minutes, then removed from the heat. It is recommended to take the prepared drink one tablespoon 3-4 times a day.

Valerian root is indicated for use for diseases and symptoms such as:

• neurasthenia;
• hysterical states;
• insomnia;
• migraine;
• dysfunctions of the gastrointestinal tract;
• diseases of the cardiovascular system, etc.

Motherwort

Motherwort , or heart grass, belongs to the perennials of the Lamiaceae family. This herb contains alkaloids, saponins, flavonoids, essential oils, minerals, ascorbic acid, carotene, and glycosides. Motherwort, which is often found in pharmaceutical preparations, is usually used as part of complex therapy for the treatment of diseases of the central nervous system.

Motherwort has a calming effect: it calms the nervous system, helps get rid of causeless fears and anxiety, alleviates a person’s condition under stress, and minimizes the negative consequences of depression. Motherwort also has a beneficial effect on the heart, can lower high blood pressure, reduces the amount of cholesterol in blood vessels, and stimulates the functioning of the stomach and intestines.

Based on motherwort, you can prepare a soothing herbal tea; to do this, you need to take equal amounts of motherwort, hawthorn, mint and chamomile and pour boiling water over the herbs. In just 10 minutes you can enjoy a fragrant and very healthy drink.

Doctors recommend drinking motherwort for the following indications:

• depressed state;
• psycho-emotional stress;
• nervous disorders;
• heart rhythm disturbances;
• insomnia;
• hypertonic disease;
• prevention of atherosclerosis, thrombosis, diabetes;
• hormonal imbalance;
• gastrointestinal pathologies, etc.

Thyme

Thyme (Bogorodskaya herb, creeping thyme) is another herb that is useful to take for nervous disorders. The plant contains mineral salts, tannins, essential oils, and vitamins. Thanks to such a rich composition, Bogorodskaya herb provides a pronounced therapeutic effect.

Thyme herb has not only a general strengthening effect, but also a sedative and hypnotic effect. Creeping thyme has antihypertensive properties, stabilizes the functioning of the nervous system, and relieves headaches. In addition to its positive effect on the heart, blood vessels and central nervous system, thyme helps with bronchopulmonary pathologies, intestinal disorders, and inflammatory processes in the joints.

You can make a water infusion from Bogorodskaya grass by pouring half a glass of boiling water over a spoonful of plant material. The product should stand in a warm place for about 5-6 hours, then it will need to be strained and drunk in several doses per day.

Systematic consumption of thyme is recommended for people with diseases and symptoms such as:

• depression;
• night sleep disturbances;
• high blood pressure;
• pinched nerve;
• angina pectoris;
• bronchial asthma;
• tuberculosis;
• flatulence, etc.

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