Best Herbs For Stress

Stress is an important factor that in long term can be the cause of a number of physical neurological and psychiatric disorders. It is important to manage stress by adopting a healthy attitude towards various aspects of life limiting the responsibility to what you can shoulder, limiting your liabilities to the extent that you can handle them and not over committing yourself to any task beyond what you can reasonably except to perform.

There is an accepted association between nutrition and stress. Stress can lead people to make poor nutritional choices which can affect overall health. Poor nutrition also can greatly affect a person’s capability of reacting and coping with stress. And because of this, good nutrition is always part of effective stress management. Here are just some simple tips that would help people use good nutrition as a means to manage the stresses in life.

Stress raises our metabolism and decreases our nutritional status, depleting our body of water- soluble vitamins and minerals. Therefore we must increase intake of the water-soluble vitamins, B and C. A deficiency of B vitamins leaves you feeling tired and lethargic, yet more reactive to stress. Minerals, particularly potassium, magnesium and zinc are also depleted during stress. A basic multi-vitamin supplementation program is essential.

A healthy nutritious diet typically includes fresh fruit, whole grains, vegetables, lean meat and fish. Foods that contain high levels of fat, salt, sugar and alcohol should be taken in moderation. A healthy diet enhances the immune system and helps to maintain a reasonable energy level which is essential for dealing with stress.

Low fat dairy and yogurt are recommended because they are high in calcium and magnesium. Foods high in calcium and magnesium have been shown to reduce stress because these two nutrients relax muscle fibers.

Overall, when stressed, depending on what your activity level it can be a good idea to eat a diet rich in complex carbohydrates. These help to release serotonin into the body and elevate mood. Some good food sources of complex carbohydrates include broccoli, potatoes, squash, and brown rice.

One thing that is important to know about stress is that it creates poor nutrition. For instance if you are in a rush and can not cook breakfast, what do you grab? Most likely a doughnut, Pop-Tart or something else similiar that can be eaten on the run. Green tea has a substantial amount of anti-oxidants in it that can protect the body during stressful times, and can even help promote weight loss by giving your body the tools to burn fat.

Nutrition and stress are more related than you could imagine.  In fact, they  are intertwining – one affecting other in a little circle.  Your eating  habits in relation to stress can become a negative vicious cycle until you  understand what is happening and take charge of the nutrition you put into your body.

Magnesium Anxiety Nutrition, Proper, Relieve, Stress

Magnesium is another mineral that’s classified as a Major mineral. Even though it isn’t as prominent as some of the other major minerals, magnesium plays a role in about 300 biochemical processes that take place inside the body.

 

Processes that need magnesium

 

Roughly one-half of the body’s supply of magnesium can be found in the bones. The cells that make up the body’s organs and other body tissues store the balance, except for the small amount that’s found in the blood. Like calcium and phosphorus, magnesium is needed to properly develop and maintain the skeletal system. Specifically, magnesium is crucial to the body’s ability to absorb calcium and it also helps regulate calcium levels.

 

Where the heart is concerned, magnesium is just as important. It helps to regulate the heart’s rhythm which reduces the risks of developing arrhythmias. Magnesium also helps to reduce blood pressure, greatly lowering the risks associated with heart disease. Studies centering on magnesium’s ability to lower cholesterol levels are ongoing and show promising results.

 

Magnesium plays a role in the metabolism of carbohydrates and it’s believed to be involved in the way insulin is released and the way it behaves in general. Magnesium’s role in diabetes is also being studied and it seems there is a link between diabetes and a magnesium deficiency.

 

Magnesium helps keep the blood’s pH levels in balance by controlling the amount of acid in the blood.

 

Magnesium helps keep muscles relaxed and it also helps relax the mind. Muscle tension, anxiety and even headaches and migraines can all be kept under better control when the body has sufficient levels of magnesium.

 

Without magnesium, the body would not be able to produce serotonin, the ‘feel good’ neurotransmitter. If you’re looking for a natural way to control such conditions as hyperactivity, post traumatic stress disorder or anxiety you may benefit by ensuring you are providing your body with the recommended daily allowance of this multi-purpose mineral.

 

For adult men, the recommended daily requirement for magnesium is 350 mg/day. Women should get 280 mg/day. Pregnant women should increase their magnesium intake to 300 mg/day.

 

Sources of magnesium

 

Dark green vegetables such as spinach, kale, broccoli and avocado are excellent sources of magnesium. Whole grains, legumes, black beans, brown rice, lentils, almonds, cashews, peanuts and peanut butter, bananas, soybeans, wheat bran and bran flakes, lean meats, dried figs, halibut, crab and sardines are other good sources. There also is a significant amount of magnesium in hard tap water. By definition, hard water contains a lot of minerals. If you have hard water where you live, be sure to take advantage of this source!

 

When magnesium deficiency is suspected

 

The first signs of a magnesium deficiency include nausea, vomiting, a loss of appetite, fatigue and a feeling of weakness. As the deficiency progresses, a person can develop an irregular heartbeat, heart spasms, changes in personality, tingling and numbness and muscle cramps. There may even a decrease of calcium and phosphorus in the blood.

 

As mentioned above, magnesium deficiencies may also lead to heart disease, diabetes and osteoporosis.  

Magnesium Anxiety Magnesium

Magnesium Supplements and the Benefits of Magnesium

As the fourth most abundant mineral in the body, magnesium is essential to your good health. Approximately half of your total body magnesium is found in your bones and the other half is distributed throughout cells of your body tissues and organs. This critical mineral is needed for more than 300 biochemical reactions in your body. It helps maintain normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, and keeps your bones strong.

Surprisingly we are all Magnesium Deficient

The 1999-2000 US National Health and Nutrition Examination Survey suggest that substantial numbers of adults in the United States fail to consume recommended amounts of magnesium.

Research done throughout the world shows that the United States RDA for Magnesium is not sufficient to make up for the amount lost in bowel movements and sweat. Aggravating matters more, sports, physical work, mental exertion, competition or other stresses, all increase your magnesium requirements.

The shocking part is amounts actually consumed in American diets is even less than the RDA! The amounts consumed are generally far less than enough to maintain equilibrium in metabolic balance studies. For many people, dietary intake may not be high enough to promote an optimal magnesium status, which may be protective against disorders such as cardiovascular disease and immune dysfunction.

Magnesium and Osteoporosis

Magnesium deficiency may be a risk factor for osteoporosis4 because magnesium deficiency alters calcium metabolism and the hormones that regulate calcium. Several human studies have suggested that supplementing with magnesium can improve your bone mineral density. In a study of older adults, a greater magnesium intake maintained bone mineral density to a greater degree than a lower magnesium intake. Diets with recommended levels of magnesium are beneficial for bone health, but further investigation on the exact role of magnesium in bone metabolism and osteoporosis is needed.

Magnesium and High Blood Pressure (Hypertension)

Magnesium may play an important role in regulating your blood pressure naturally. Diets including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure. The DASH study suggested that high blood pressure could be significantly lowered by a diet that emphasizes fruits, vegetables, and low fat dairy foods. This kind of diet is high in potassium, magnesium, and calcium, and low in sodium and bad fats.

A Harvard study examined the effect of various nutritional factors on incidence of high blood pressure in over 30,000 US male health professionals in 1992. This four year study found that a lower risk of hypertension was associated with dietary patterns that provided more magnesium, potassium, and dietary fiber.

Foods high in magnesium are usually high in potassium and dietary fiber too. This makes it difficult to evaluate the independent effect of magnesium on blood pressure. However, newer scientific evidence from DASH clinical trials is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure states that “diets with high magnesium are positive lifestyle modifications for individuals with hypertension.” This group recommends the DASH diet as a beneficial eating plan for people with hypertension and for those with “pre-hypertension” who desire to prevent high blood pressure.

You May Need Magnesium Supplements

Considering magnesium plays a role in the prevention of so many diseases and the fact that there is a good chance you are magnesium deficient, you may need magnesium supplements. Your doctor can test your magnesium status when above-mentioned medical problems occur, and determine if you need a magnesium supplement.

Magnesium Anxiety Benefits, Magnesium, Supplements

Magnesium, a chemical element whose atomic mass is 24.31 is the 9th most abundant, found in universe. The atomic number of magnesium is 12 and its symbol is mg. Elemental magnesium is strong and is a light weight metal. It is not necessary to store this element in a oxygen free environment as it is coated by a layer of oxide that is hard to remove and fairly impermeable.

Magnesium is very much essential to various biological processes that occur in the body. Magnesium is also vital to maintain a hearty health. It prevents abnormal clothing and stabilizes the rhythm of heart. Magnesium can significantly lower your chances of heart attacks and can also aid to recover from a heart stroke.

There are numerous benefits of magnesium. Health experts have frequently emphasized the importance of taking adequate levels of magnesium in your diet. Magnesium also helps to maintain proper functioning of muscles. It is beneficial to patients suffering from fibromyalgia as it helps to relieve stiff muscles. Magnesium plays an important role in the formation and strengthens of muscles.

Experts have suggested that stress, aging, and various diseases can increase magnesium requirements. Foods that are in high in magnesium usually are also high in dietary fiber and potassium too. If magnesium and calcium is not taken in adequate amounts then it can lead to disorders such as hypertension, atherosclerotic vascular disease, and osteoporosis.

Chelated magnesium is a useful form of magnesium that can be easily absorbed by your body. Chelated magnesium tablets are commonly used for maintaining adequate magnesium in our body. These capsules and tablets should be taken with a glass of water.

Calcium magnesium citrate is a unique formula that contains both calcium and magnesium along with vitamin D and is easily available in the market. Calcium is necessary for the overall development of the body needed. Calcium deficiency can cause many complications like headaches, muscle cramps, kidney stones, joint pains and depression. Calcium magnesium citrate tablets provide assistance to overcome nutrient deficiency and also to fight against above mentioned diseases.

Studies have also shown positive effects of magnesium on cholesterol. Regular intake of magnesium can effectively reduce your cholesterol levels. Diet that includes plenty of vegetables and fruits are a good source of magnesium. A magnesium rich diet helps to regulate the blood pressure naturally. Studies clearly reveal that high blood pressure can be significantly lowered if your diet has more vegetables.

Magnesium Anxiety Element, Magnesium, Useful

If you want to manage stress then you need to watch your diet and the foods you consume and critical.

Many of the foods that we turn to when stressed actually increase stress levels even more creating a vicious circle.

However, make simple diet changes and you will reduce stress, be calmer and be better equipped to fight daily stress. Letâ??s look at foods and supplements that can reduce stress and why there so important.

Our bodies are incredible machines and able to cope with stress but they need to fed correctly to function at optimum efficiency. Stress is part of life so you need to fight back and thatâ??s with the foods below that are proven to reduce stress

1. Green vegetables & Oil fish

If you are felling irritable eat green leafy vegetables and oily fish. Broccoli, cabbage, tofu cod and mackerel are great foods and are full of magnesium which is the number 1 stress busting mineral.

Calcium

If you donâ??t get enough magnesium your body regulates blood sugar levels less efficiently and you become irritable and canâ??t sleep so get 3 â?? 5 portions of the above weekly.

2. Get Essential fats

Oily fish earlier and they are great stress busting food. Essential fatty acid increases the serotonin in the brain which regulates our mood and ability to cope with stress

We have already recommend a fish oil supplement and really there is no better eat to eat than oil fish for stress get it from: Mackerel, sardines and salmon.

Tip: You can add these two supplements as well – magnesium and omega 3 fish oil supplement daily

2. Regulate energy levels

You need some slow realise carbs to keep your blood sugar levels steady. Keeping the levels constant will mean you have more energy.

Pick high fibre and low GL foods such as oats or brown rice and avoid white bread and pasta.

3. Nuts for Energy

You can keep blood sugar steady between your main meal by eating and snacking on nuts. Unsalted peanuts, cashews, almonds and walnuts are great. These are packed with vitamin B complex vitamins which if we donâ??t get enough of are responsible for exhaustion tiredness and adrenal problems

Tip: Snack every three hours and add an all round B complex vitamin supplement

4. Shellfish and zinc

One of the main minerals people are deficient when stressed is zinc. So make sure you get plenty of it its important in regulating serotonin and melatonin which are key stress control hormones.

Prawns and other shellfish are great as to are:

Seaweed, brown rice, mushrooms turkey and asparagus

Tip: Add a daily zinc mineral supplement to your diet

4. Get Essential fats

We have mentioned oily fish earlier and they are great stress busting food. Essential fatty acid increases the serotonin in the brain which regulates our mood and ability to cope with stress

We have already recommend a fish oil supplement and really there is no better eat to eat than oil fish for stress get it from: Mackerel, sardines and salmon.

5. Wind down foods

Get plenty of the essential acid tryptophan.

This will help you get a good nights rest and again regulates the neuro transmitters in the brain to relax you plenty of foods to choose from:

Bananas, milk fish chicken cheese oats and turkey are packed with it, so get three portions a week.

When you are on the go itâ??s sometimes difficult to eat correctly but try and make time to relax and chew your food so it digests properly and you get the proper nutrients. If you are running for the bus and eating on the go this wont happen!

Also consider daily Magnesium, zinc and a B Complex supplement to make sure you get these three important stress busters.

Stress is part of life so make sure you fight it and cope with it and the simple diet tips above will definitely lead to better control of your hectic daily life.

Magnesium Anxiety Diet, Fight, Foods, Management, Stress, These

Recent studies have found the importance of magnesium as a nutrient and its impact on general and heart health. Nutritional magnesium is deeply involved in the production of energy, the uptake of oxygen, the function of the central nervous system, the balance of electrolytes, the metabolism of glucose, and the activity of muscles, including the heart. When magnesium’s importance in the heart muscle is closely examine, the microscope is necessary, as it gets right down to the cellular and molecular levels.

Magnesium has an essential role in many of the functions of energy production and is an integral part of the energy and protein molecules, without which the heart would not have the proper energy to contract and relax. Magnesium is also essential in the construction of the cell membrane, as the heart is composed of cells and the magnesium plays a role in the strength of the heart muscle itself.

When magnesium levels begin to get too low the body will try to adapt, but the basic functions of energy production and cell structure are affected. Without enough magnesium, the cell is unable to keep the proper number of high-energy molecules that is needed to function properly. It doesn’t just end there though, as just about everything starts to go once magnesium falls below a certain level, and then cellular damage can result. Sodium balance and electrolyte balance also start to change, while the cell is unable to have a fully integrated membrane system due to magnesium deficiency, calcium and sodium start to rush into abnormal areas for the muscle cells which can cause cellular damage.

If a person is not getting adequate magnesium, they may go into a marginal state, which can be taken to a depleted state with a certain trauma or excessive physical, emotional, or mental stress. This depleted state can manifest as hypertension, high cholesterol, heart disease, and possibly even a heart attack. Magnesium requirements increase during times of stress which include exercise, mental and emotional issues, high noise, chemical toxins, and others. Requirements for magnesium also rise during healing from a bodily trauma such as an injury or operation.

A low magnesium condition can be worsened by a high intake of calcium, as calcium can not be optimally utilized without the proper balance of magnesium, and a high calcium intake without magnesium will cause further drainage of any magnesium reserves. Although calcium is necessary at the cellular level for muscles to contract, nerves to fire, and hormones to be produced and released, too much calcium and too little magnesium is a disaster. Another problem related to heart health is cholesterol, a fatty substance found in many areas of the body. Since cholesterol has gotten such a bad name, many people do not know that it is actually produced in all cells naturally and is important for proper bodily functions.

Finally, one of the reactions that are involved in cholesterol production is called rate-limiting reaction, as it keeps control of the amount of cholesterol manufactured. The rate-limiting reaction requires magnesium, which can cause cholesterol to continue to be manufactured beyond the cells control if magnesium is unavailable, resulting in cholesterol buildup. As you can see, magnesium is vital to the body and if not obtained from your diet, should be supplemented through a vitamin supplement from a health food store. For more information on magnesium and its healthful effects on the body, feel free to contact your local health food store.

Magnesium Anxiety Health, Improve, Magnesium

Many aquarists overlook the need for calcium, electrolytes, magnesium and the effect of a proper KH (Carbonate hardness) in their freshwater aquarium. KH is basically the buffering capacity of your aquarium, a Kh above 80 ppm helps prevent sudden drops in ph (You can convert dH [German hardness] ppm by multiplying your dH by 17.9). This is especially important with livebearers, goldfish, African cichlids, brackish and many other freshwater fish. The production of Nitrates (nitric acid) will slowly reduce your ph, but a proper KH will keep a more stable ph. This is important to note, if your KH is low and your ph has been dropping, a large water change (don’t get me wrong, water changes are VERY important) can cause stress on your fish, or even kill them.

KH

Another consideration of KH is that you can generally safely add the buffers (both freshwater and saltwater) that effect KH without sudden changes in chemistry (unless your KH is under 80 ppm already), unlike a direct ph or GH change. For this reason you do not always have to check your KH before adding buffers such as Wonder shells.

Baking Soda (Sodium Bi-Carbonate HCO3-), is often used for KH, Sodium Bi-Carbonate will buffer at 8.0 to 8.2. They are very good at buffering at that pH. Just a little carbonate will absorb free H+ ions, and this causes alkalinity (which is the lack of H+ ions). To stop the carbonate ions from consuming too much H+ and to keep a pH of 7.0 we need to restrict the amount of Baking Soda used, as it is always looking for H+ ions to consume. This is why I prefer using Calcium based products, Wonder Shells being my first choice, aragonite my second.

Back to baking soda, this is an old stand by method based on the fact that baking soda does raise pH and kH, the problem is there is much new research to show that calcium, magnesium, electrolytes and Redox play a more important role in aquatic chemistry than just pH or basic kH alone. Unfortunately the aquatics hobby is full of aquarist (especially in forums or uninformed LFS) that regurgitate this old information without checking the facts.

A proper KH can also have a positive effect on the aquarium Redox Potential, which recent studies have shown to be more important to fish and other animal health than pH. Proper electrolyte balance contributes to the Redox reduction potential of water, maintaining a more stable water environment, better clarity and the excess electrons attach themselves to free radicals, improving disease resistance.

If you have a very unstable KH level (drops rapidly), look into causes such as a large amount of decomposing organic material. The more organic break down (de-nitrification), the more acids produced. Some filters if not cleaned regularly can cause this; including canister, UGF, and Wet/Dry.

GH

General hardness (GH) refers to the dissolved concentration primarily of magnesium and other mineral ions. Both Calcium and magnesium are important for proper internal osmotic processes in fish (and invertebrates). Other ions can contribute to water hardness but are usually insignificant and difficult to measure. When fish are said to prefer “soft” or “hard” water, it is GH, not the kH that is being referred to. GH will not directly affect pH although “hard” water is generally alkaline due to some interaction of GH and kH. A high GH in freshwater can cause respiration problems in fish, for a general freshwater aquarium a GH between 50-100 ppm is best (lower for Discus, higher for mollies/ African Cichlids).

Magnesium is important in SMALL quantities for proper osmotic functions in fish.

Magnesium is better added in the proper balance with calcium (which both are essential to each other for proper utilization), in such products as Wonder Shells or aragonite sand in a small bag in the filter (although the later is not as reliable).

CALCIUM CARBONATE:

Calcium carbonate in your aquarium will keep a more stable Kh, while magnesium is another important element that works with calcium. A proper amount of Calcium and Magnesium in your aquarium will affect the fish’ health positively. Besides helping to keep a stable Kh, magnesium and calcium have been shown to increase resistance to degenerate diseases by lowering the acidity in the body. This will help with prevention of ich, fungus, and general “wear and tear” in your fish. Calcium also helps in healing and stress, and without proper calcium levels healing may be difficult or impossible. The addition of antibiotics (such as Tetracycline) will lower calcium absorption.

Another note about calcium; Calcium is very important to proper discus health, yet calcium can adversely affect the pH of a discus aquarium, which is generally kept at a pH below 6.5. I have successfully used calcium (Wonder Shells or Calcium Polygluconate) in discus aquariums by using a mix of RO (Reverse Osmosis) water and tap water (dilution will vary depending on your tap and tank water parameters). I then add electrolytes to the RO water and add peat to the filters. I have used this method successfully with discus and added the needed calcium with no pH climb.

Other needs for calcium:

• Calcium is a vital component in blood clotting systems and also helps in wound healing.

• Calcium helps to control nerve transmission, and release of neurotransmitters.

• Calcium is an essential component in the production of enzymes and hormones that regulate digestion, energy, and fat metabolism.

• Calcium helps to transport ions (electrically charged particles) across the membrane.

• Calcium is essential for muscle contraction.

• Calcium assists in maintaining all cells and connective tissues in the body.

Other needs for Magnesium:

• Normal calcium balance in organs

• Healthy muscles

• Healthy nerve transduction

• Healthy calcium balance in blood vessels

ELECTROLYTES;

Electrolytes are molecular substances containing free ions which behave as an electrically conductive medium. In fish (or other living things) the primary ions of electrolytes are sodium (Na+), potassium (K+), calcium (Ca++), magnesium (Mg++), chloride (Cl-), phosphate (PO4—), and hydrogen carbonate (HCO3-).

Fish and other aquatic life forms require a subtle and complex electrolyte balance between the intracellular (inside the cell) and extra cellular (outside the cell such as plasma membranes) environment. In particular, the maintenance of precise osmotic gradients of electrolytes is important. These gradients affect and regulate the hydration of the fish, blood pH, and disease resistance and are important for proper nerve and muscle function.

Salt is commonly used in a dose of one tablespoon per 5 gallons (20 liters) in freshwater aquariums. This is one way to add some electrolytes, but this should not be the only (Wonder Shells add many other electrolytes). Salt also will aid in disease prevention as it will help with the generation of the slime coat (or Mucous) on fish as salt acts on the osmotic gradient. But care needs to be given with salt sensitive fish such as catfish not to exceed this amount. Another aspect of salt is that although it aids in the prevention and even treatment of Freshwater Ich (Ichthyophthirius multifilis), it is poor treatment for a full blown infection despite many anecdotal comments by many.

For MUCH more on the effects of electrolytes and their funtions in freshwater and saltwater:

How do Fish Drink; Proper Osmotic Function

FACTS ABOUT ELECTROLYTES AND CALCIUM;

* All fish require calcium and electrolytes, including discus, bettas, tetras and other soft water fish. In fact the lack of electrolytes and calcium is a major problem for poor health in bettas and discus.

* It is possible to have adequate calcium and electrolytes without raising pH to a harmful level for discus, bettas and other fish that generally prefer low pH water (many discus breeders in LA keep there discus pH higher than in the wild anyway).

Wonder Shells:

A product called a “Wonder Shell” will help with your calcium, magnesium, and Kh of your aquarium. I prefer them over crushed coral, as from my experience, the calcium contained in crushed coral does not dissolve rapidly enough (I have seen African cichlid aquariums with 2+” of crushed coral drop in ph from 8.2 to 7.4 and even some marine, without adequate water changes).

Wonder Shells also come in a medicated version for control of aquarium ich and fungus.

Here are a few of their attributes:

* Helps keep aquarium clear

* Maintains stable ph

* Adds necessary minerals (electrolytes)

* Removes chlorine

* Great for Goldfish, livebearers, cichlids, and more

* Contains Calcium carbonate; sodium thiosulfate; major, minor, and trace elements including magnesium sulfate. Magnesium and calcium been proven to help fish (and humans) during stress and to help prevent disease due to acid buildup in the body.

For more aquarium information and a picture of the pH scale see our full article below:

Calcium, KH, and Magnesium in Aquariums; How to maintain a Proper KH, why calcium and electrolytes are important.

Magnesium Anxiety Aquariums, Calcium, Importance, Magnesium