Nutrition to strengthen the nervous system against stress

The B vitamin group is most important for the healthy functioning of the brain and nervous system. For example, a lack of vitamin B1 leads to irritability and depression, and a lack of vitamin B6 leads to nervousness and fatigue.

Minerals are directly related to neuronal activity. Thus, a lack of magnesium leads to nervousness and anxiety.

Unsaturated fatty acids, such as linolenic acid found in nuts, are essential for the development of the nervous system and brain in children.

On the other hand, excessive consumption of sugar and additives such as dyes affects the nervous system and changes behavior.

Nervousness

Definition

The nervous system reacts inappropriately to normal stimuli when it is excited or irritated.

Causes

All drugs affect the nervous system and cause or worsen nervousness. However, in some cases they can provide a feeling of short-term relief, although the negative effect will soon appear with renewed vigor. Alcohol, coffee and other stimulating drinks, tobacco are the most common causes of nervousness and imbalance of the nervous system.

Treatment

In addition to consuming the recommended foods, you should develop the following healthy habits to help combat nervousness:

• Eat a good breakfast to avoid hypoglycemia (low blood sugar), which usually occurs mid-morning and can make you feel nervous and irritable.
• Eat regularly to avoid sudden drops in blood sugar.
• Get enough sleep.
• Get regular exercise, especially walking or hiking.

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Foods that stimulate the nervous system

Most doctors unanimously consider alcohol to be one of the main harmful products that negatively affects nerve cells.
Despite the fact that it is usually used for the purpose of relaxation, after a short amount of time after taking it, it has a stimulating effect on the psyche. This is especially true for women. Therefore, during depression, stress or a therapeutic diet, its use is prohibited, however, as in normal times.

Undesirable drinks include all caffeine-containing drinks - tea, coffee, energy drinks, soda. They should also be drunk in limited quantities.

First of all, you need to completely avoid foods that are harmful to the body. Harmful products for the nervous system are those that have undergone long-term heat treatment, especially meat and various smoked products. Pickles (with the exception of homemade sauerkraut), marinades, fast food, processed foods, and spicy dishes have a negative effect on health.

Hyperactivity and aggressiveness

Definition

Childhood hyperactivity is a pressing problem in developed countries. Also, aggression and violence are observed equally among young people and adults.

Dietary and other reasons

The close connection between diet and behavior problems is becoming increasingly clear (Breakey, J. The role of diet and behavior in childhood. J. Paediatr. Child Health, 33: 190–194 (1997)). In addition to foods that should be reduced or eliminated, there are other causes of hyperactivity and aggression:

• Inadequate breakfast. Children who do not start their day with a full and healthy breakfast suffer from nervousness, overtiredness, irritability and even aggressive behavior. The same can be said about adults.
• Lead contamination. Research conducted at the University of Pittsburgh (USA) showed that children who were exposed to lead poisoning were more likely than others to demonstrate aggressiveness, antisocial behavior and commit crimes. Meat from animals and fish raised near industrial areas tend to have the highest levels of lead contamination.

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Fully or partially limited products

• Flavor enhancers, food additives, artificial seasonings. When cooking, use natural seasonings in the form of dried herbs.
• Simple carbohydrates (sugar, jam, wait, sweets, ice cream, sweet drinks, packaged juices). Avoid sugar and processed fructose. If you overindulge in them, the brain suffers from constantly high levels of glucose and insulin , which leads to disorders of thought processes and deterioration of memory.
• Refined grain carbohydrates (premium flour products, cakes, pastries, pastries). They are a type of simple carbohydrate that also raises your sugar levels.
• Fatty meats, duck, goose, cooking fats, fried foods, as sources of excess cholesterol .
• Limit salt, exclude salted nuts, chips, salted bread and sausages that contain large quantities of salt.
• Smoked products, all types of canned food due to the content of chemical additives.
• Fatty dairy products.
• Invigorating drinks and alcohol. Dry red wine is allowed.

Table of prohibited products

Insomnia

Foods or Nutrients

Food choices affect a person's ability to sleep well. The timing of meals also plays an important role.

Large meals, even healthy ones, can disturb sleep. It is ideal for both sleep and digestion not to eat 2-3 hours before bedtime.

Those suffering from insomnia can take a glass of malt drink or a decoction of sedative herbs with honey before bed.

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Baby food

Caring parents have a real opportunity to ensure a successful start for the intellectual development of their child. Modern specialized industrial baby food products are designed taking into account scientific research data on the role of various compounds in the health and development of children. Bebi Premium products are more than just food that satisfies basic nutritional needs. This is a functional food, where the recipe of each product is selected taking into account the individual needs of a child at this age. The enriched composition is not a simple set of useful substances, it is a quantitatively and qualitatively balanced combination of biologically active compounds. Bebi Premium milk porridge is a complete protein, complex carbohydrates, vegetable and animal fats, as well as an enriched composition that includes everything a baby needs for successful intellectual development: vitamins B6, B12 and PP, iodine, magnesium, iron in the required daily dosage. And porridge with the addition of prebiotics means a healthy microflora, which means an excellent mood and active cognitive activity.

Anorexia nervosa

Definition

This is a psychological disorder that is quite common among teenagers who refuse food in an effort to quickly lose weight. The disorder is caused by low self-esteem and is accompanied by varying degrees of malnutrition.

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Foods or Nutrients

As a preventative measure, the following will help:

• a balanced diet from infancy and childhood;
• selection of traditional dishes such as salads, cereals, legumes, potatoes;
• refusal of fast food, sandwiches, chocolate, sweets and ice cream.

Depression

Foods or Nutrients

People prone to depression usually gravitate toward sweets (confectionery, candy, chocolate, etc.) that have low nutritional value. They may also have a tendency to consume sausage and other meat products that are high in fat.

All of these foods can worsen depression, placing the patient in a vicious cycle. It takes special effort on the part of the patient and his environment to select healthy and attractive foods.

If you have an irresistible desire to eat sweets, give preference to dried fruits, honey or black molasses. These products contain not only sugar, but also various vitamins and minerals necessary for its absorption.

Whole grains, legumes, nuts and vegetables, cooked simply, provide more energy than any culinary masterpiece.

Lifestyle

Antidepressants do not replace the need to eat a healthy diet and abstain from all types of drugs, including legal ones, since they all affect the nervous system.

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Tryptophan - an essential amino acid for happiness

An important nutrient for the functioning of the human nervous system is the amino acid tryptophan. The body does not synthesize it; we get all the amount of tryptophan we need from food.

Anti-depression foods high in tryptophan:

• Red caviar;
• horse mackerel;
• rabbit meat;
• turkey;
• veal;
• spinach;
• Pine nuts
• pistachios
• hard cheese
• milk
• Diso Nutrimoon

Stress

Causes

Stress occurs when life events exert physical or psychological pressure that a person is unable to withstand.

Psychological stress can be caused by positive reasons (new job) or negative reasons (loss of job). All cases of stress have the same effect on the body.

Impact

Stress can affect all organs and functions of the body, but the most susceptible to its impacts are:

• the heart and cardiovascular system, which are under double load;

• an immune system that is weakened to enhance other body functions. Resistance to infections, cancer and other diseases decreases.

Foods or Nutrients

Certain foods can help the body adapt to or reduce stress.

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Headaches and migraines

Definition

Headaches are general painful sensations. Migraine is a type of headache, sharp and throbbing, that occurs suddenly and may be accompanied by nausea, vomiting and blurred vision.

Causes

There are many causes of headaches. In some cases, they can be caused by unimportant factors. However, headaches can also be the first sign of a tumor or serious brain damage.

In addition to food, there are other known factors that can trigger or aggravate pain:

• allergy;
• nervous tension or stress;
• approaching menstruation.

Foods or Nutrients

There are no known foods that can prevent or cure headaches and migraines. But certain foods can trigger them. These foods should be avoided to reduce the likelihood of headaches unless you are confident that other possible causes, such as arterial aneurysms or tumors, have been ruled out.

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Mental fatigue

Foods or Nutrients

Those involved in intense mental work require a number of nutrients. The needs of such people are most met by whole grain cereals (especially oats) and oil-containing nuts (especially almonds and walnuts).

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Anxiety states

Definition

This is an unwanted and unjustified emotional state, mainly psychosomatic. It primarily affects the brain, and then other organs of the body, causing tachycardia, abdominal pain, and intestinal disturbances (alternating constipation and diarrhea).

Worsening factors

Anxiety conditions are aggravated by:

• an unbalanced diet for weight loss, as a result of which the body does not receive enough carbohydrates, vitamins and minerals necessary for the health of the nervous system;
• consumption of alcoholic beverages, stimulants (caffeine) and tobacco. After a short period of relief, anxiety usually becomes even worse. Since all of these substances are essentially drugs and are addictive, they all have a detrimental effect on the nervous system.

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Advantages and disadvantages

Bulimia

Definition

It's the opposite of anorexia: a disorder characterized by uncontrollable appetite. Bulimia tends to alternate with anorexia and is one of the common eating disorders.

Foods or Nutrients

Eliminate all sweets and fatty foods from the diet of a person suffering from bulimia. Replace these foods with whole grains, salads, and other healthy foods.

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The role of prebiotics

Enriching food with prebiotics (substances that have no nutritional value for humans, but can improve the functioning of one’s own intestinal microorganisms) can lead to an increase in the formation of special substances (short-chain fatty acids) that are absorbed in the intestines and enter the brain. These substances can stimulate the synthesis of a certain protein that plays a key role in learning and memory. In addition, they help increase the formation of substances (serotonin and GABA), which improve perception and emotional background. There was even a special term for prebiotics in connection with their established effects in the brain - psychobiotics.

Neuralgia

Definition

This is a disease of the sensory nerves that causes acute, burning pain in the area where they are located. In some cases the cause of the irritation is known, in others it is not.

Foods and Nutrients

Foods rich in vitamin B can relieve neuralgic pain.

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Epilepsy

Definition

This disease of the central nervous system manifests itself in the form of attacks of varying intensity (from memory loss or absent-mindedness to severe convulsions with loss of consciousness).

Foods and Nutrients

Lack of B vitamins and certain minerals, stress, fatigue, high fever and consumption of alcoholic beverages are the factors most often triggering attacks.

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Authorized Products

A diet for the nervous system should comply with the principles of a healthy diet. Optimal in this regard is the Mediterranean diet, which includes:

• Daily consumption of vegetables, legumes, greens, frequent inclusion of avocado in the diet. Eat colorful vegetables with every meal, as they contain antioxidants that prevent the body from aging. Vegetables are the best source of folate , so try to eat raw vegetables, as cooking is detrimental to this substance. Include tomatoes due to the presence of lycopene and lutein . Onions and garlic are rich in sulfur, which is essential for the production of glutathione , a major antioxidant. Cabbage is a source of vitamins K , C , PP , group B , choline ; broccoli and spinach (contains many vitamins, amino acids and prevents premature aging of the body). Carrots, rich in beta-carotene , and beets, containing phosphorus, iodine, manganese, vitamins, folic acid and carotenoids, are available and inexpensive vegetables for year-round consumption. Fresh greens should be present in the diet daily in quantities of 100 g or more (green onions, basil, dill, parsley, cilantro, arugula).
• Introducing fish and seafood three times a week, sea krill oil in capsules in courses. Salmon, tuna, haddock, sardines, and cod are rich in fatty acids necessary for the brain.
• A sufficient amount of fiber comes from whole grain products (cereals, wholemeal bread, brown rice). Fiber helps eliminate cholesterol and maintain blood sugar balance.
• A large number of fruits, nuts, seeds. As for fruits, give preference to currants and blueberries, which contain large amounts of anthocyanin - a known remedy for the prevention of memory impairment. Also peaches and apricots, which are rich in beta-carotene and lycopene . Dried (dried apricots) they can be consumed all year round.
• Widespread use of olive and flaxseed oil. You can get high-quality vegetable fats daily by also eating nuts and seeds.
• Low-fat fermented milk products and cheeses.
• Dry red wine (in small quantities up to 150 ml).
• Meat is rarely consumed, preferring turkey, beef, and chicken. By-products, despite containing B vitamins , selenium and zinc, should be limited to 1 time or less per week, given their high cholesterol content.
• Eggs - every other day.
• Fermented foods (subjected to lactic acid fermentation) that improve intestinal microflora: pickled vegetables, fermented soybean products (tempeh, natto, miso), kombucha, natural yogurt, apple cider vinegar. Gut health has a positive effect on brain function.
• Sufficient drinking regimen (purified water, juices, herbal teas).

Table of permitted products

Multiple sclerosis

Definition

This disease usually appears between the ages of 25 and 40 and most often affects women.

The reason is the restructuring of the myelin sheath covering the nerves. Depending on which nerves are affected, the disease is accompanied by different symptoms: deterioration of vision, speech, loss of skin sensitivity, and motor impairment.

Related factors

The course of this disease alternates between periods of deterioration and improvement. Although the causes of multiple sclerosis are not well understood, it has been observed that some foods aggravate the disease while others improve it. The use of tobacco and alcoholic beverages worsens the condition.

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Diso Nutrimoon

An easily digestible protein mixture for preparing dishes and drinks.
A source of amino acids necessary for the body for the whole family every day. More details

The protein mixture provides the body with essential amino acids in the correct proportion. An easily digestible, valuable product contributes to the normal functioning of the central nervous system and the entire body.

It is not enough to consume the required amount of tryptophan (the daily dose is about 1 g), it is also important to create conditions for its absorption. Tryptophan, even if supplied in proper quantities, will be useless for the body if you abuse strong tea, coffee, alcoholic drinks, or smoke.

When the body receives and assimilates a sufficient amount of this amino acid, a person better focuses attention on positive aspects and enjoys even simple pleasures - delicious food, good weather, watching a comedy. With a deficiency, mood swings, dramatization of events, attacks of anger, apathy or irritation are noted.

Parkinson's disease

Definition

This disease usually appears over the age of 50 and is characterized by three main symptoms: muscle inelasticity, akinesia (loss of voluntary movement) and tremors. The reason is partly the fact that the brain stops producing enough dopamine, a substance involved in the transmission of nerve impulses between neurons.

It has been noted that eating plant foods rich in vitamins B, C and E slows down the course of the disease.

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Scientific information

Thanks to the accumulated scientific data on the effect of nutrition on the ability to think and cognition, an independent branch of modern medicine has emerged - neuropsychonutritiology. This is a scientifically based approach that explains the role of nutrients and other biologically active food additives in the development of intelligence, as well as psychological activity in the form of the ability to remember, artistic and musical perception. The need for a balanced and nutritious diet is important at any age, but it is of fundamental importance during critical periods of a person’s life - at the stage of intrauterine development, in the first two years of life and in adolescence. Let's look at the role of nutrition in a child's development and what is the optimal food for the brain.

Dementia

It is a progressive and irreversible loss of mental abilities caused by many factors.

Studies have shown that regularly consuming certain foods throughout life, mainly animal fats and meats, increases the risk of dementia.

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Such different and necessary fats

The development of the brain in childhood is impossible without an adequate supply of fats from food, because this organ has a very high lipid content. These substances are the main structural components of neuronal membranes. The membranes of brain cells transmit impulses and form nerve connections that determine the process of learning, memory and perception. The structural role of polyunsaturated fatty acids (PUFAs) omega-3 and omega-6 is especially important. These compounds are found in fatty fish from cold seas, as well as in vegetable oils. The components must enter the child’s body in a certain ratio at the stage of intrauterine development, and then at an early age. And although a direct connection with the consumption of PUFAs and intellectual activity has not been established, they are certainly necessary for the proper development of the nervous system. Despite the importance of adequate intake of PUFAs, the role of saturated fat cannot be dismissed. Thus, these are the predominant lipids in breast milk; nature itself ensures their sufficient supply during the period of active growth of brain tissue. In addition to mother's milk, saturated fats come from dairy products, meat, and poultry eggs.

Alzheimer's disease

Definition

A type of progressive dementia due to degeneration of brain cells. The disease begins with memory loss, followed by mental insanity, apathy and depression.

Causes

The causes of the disease are not fully understood. It has been proven that large amounts of aluminum entering the body contribute to its onset. Aluminum is toxic to nerve cells. Increased levels have been found in the brains of patients suffering from Alzheimer's disease. There is unproven speculation that mercury may also cause Alzheimer's disease.

Prevention

To prevent illness you should avoid:

• using aluminum cookware, especially when preparing acidic foods such as tomatoes;
• use of antacid medications containing aluminum;
• drinking soft drinks in aluminum cans;
• tap water if it contains large amounts of aluminum.

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Melatonin - synthesized and supplied with food

Tryptophan is involved in the synthesis of melatonin, a sleep hormone that promotes rapid sleep, quality night rest and, as a result, a cheerful state during the day and resistance to stress. With age, the synthesis of melatonin slows down, and disruption of this process is also facilitated by regular night wakefulness and unreasonable long-term use of antipyretic and sleeping pills.

Melatonin can be obtained from food; its content is high in foods such as:

• rice;
• cereals;
• carrot;
• most nuts (almonds, cashews, walnuts);
• figs;
• banana;
• parsley.

Diet for depression and neuroses should contain a sufficient amount of foods high in melatonin.