While we feel stress and fatigue throughout our entire bodies, these feelings start in the brain. The neurotransmitters dopamine and serotonin are among the most central in controlling mood and metabolism. High levels of stress over long periods of time can reduce the reuptake of these chemicals and therefore reduce concentrations of them in the brain. This is the beginning of a vicious cycle: Lowered energy levels and higher stress levels make you less able to cope with the daily stresses of life, which makes you feel more stressed, reduces energy levels, and so on. Additionally, stress increases levels of adrenaline in your bloodstream, which makes you feel more anxious than you actually should. Changes to your body’s biochemistry resulting from stress can cause high blood pressure, headaches, and even gastrointestinal problems. The interruption of your body’s normal biochemistry creates a deficiency of vitamins A, B, C, and E. These vitamins are not produced naturally in the body and must be acquired by means of food. While it can be difficult to rebuild your body’s natural defenses through dietary means alone, there are several supplements that make it far easier. Here are a few common supplements you might try: 5-HTP 5-HTP will increase levels of serotonin in the brain, leading to an elevated sense of mood and a better ability to cope with stress. Take 50 mg capsule twice a day. Antioxidant Vitamins Free radicals are molecules in the body that are unstable because they are missing electrons. To stabilize themselves they steal an electron from another molecule, making that molecule a free radical. This is similar to what happens when iron rusts and is called â€oxidation.†Sometimes our bodies create anti-oxidants as byproducts of natural reactions, or occasionally as a way to fight infection. Most of the time, however, free radicals, engaged in a domino-like chain reaction, reap havoc on cells, potentially causing cell death. Anti-oxidant vitamins work by introducing minerals into the body that have extra electrons. Vitamins A, B, C, and E are the vitamins usually referred to as â€stress vitamins†Vitamin A, also referred to as retinol, is an important anti-oxidant that boosts immune function and neutralizes damage to cells in your body. It helps keep moisture in your skin and mucous membranes. It can be found naturally in egg yolks and cheddar cheese, and studies show that the body will convert beta-carotene into vitamin A. Beta-carotene can be found in spinach, broccoli, carrots, sweet potatoes, and cantaloupes, among other fruits and vegetables. A number of B vitamins are essential for lower stress and higher energy levels: B complex vitamins help your nervous system to run more efficiently, making you feel more energetic, promote red blood cell production, supplement the manufacture of serotonin in the body, and regulate the synthesis of the stress hormones adrenaline and cortisol. The more important of these vitamins are Niacin, pyridoxine, pantothenic acid, folic acid, and vitamin B12. B-complex vitamins can be found in protein rich foods like tuna and turkey, as well as in lentils, beans, brewer’s yeast, and molasses. Because B vitamins are so important and are general not found in plant products, B-complex supplements are essential for vegetarians. Vitamin C is also vital in the manufacture of adrenaline and cortisol and also boosts immune function. Take vitamin C to put your immune system in better working order by keep it healthier and giving it a greater capacity to handle stress. Minerals In addition to Vitamins, which are organic molecules, minerals are metal ions that also help to neutralize free radicals. Adding minerals to a supplement regimen is always good idea. If you only take one mineral supplement, take iron. Iron supplements help to increase the amount of oxygen that can be absorbed by the blood. More oxygen circulating around your body will increase energy levels and increase your general feelings of well-being. However, in addition to iron, calcium will improve your sleep patterns and help to regulate your natural sleep cycle. Resting is your body’s time to recharge and repair itself. More efficient sleeping will lead to more efficient waking, leaving you feeling better rested and more prepared to face each day. Magnesium is also known to give energy and reduce weakness and fatigue. Zinc is a powerful antioxidant that works to remove toxins stored in your cells. Zinc is essential in immune function, is vital in protein synthesis and wound healing, aids in DNA synthesis and cell division, and regulates growth during pregnancy, as well as during early childhood and on into adolescence. Because the body has no natural way of storing Zinc, it is necessary to consume enough zinc per day to support these processes. The food with the highest zinc content per serving is oysters, but the most common sources of zinc in the U.S. are poultry and red meat. Few among us are spared from the stress and fatigue that result from everyday life. But by providing your body with key supplements, you can mitigate the symptoms and feel calm, well rested, and ready for whatever the day may bring.
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