Nowadays, chronic stress and sleep problems affect more and more people. They negatively affect mental and physical health, leading to exhaustion of the body. However, there are effective ways to improve well-being - appropriate supplementation, relaxation techniques and physical activity. In this article, we will discuss what substances help reduce stress and support healthy sleep, as well as how to effectively manage stress on a daily basis.
> Adaptogens – natural support for the nervous system
Adaptogens are plants with unique properties that help the body adapt to stress and regulate cortisol levels. Thanks to them, the nervous system becomes more resistant to overload, which translates into better well-being and sleep quality.
> The most effective adaptogens for stress and sleep:
• Ashwagandha – lowers cortisol levels, improves resistance to stress and supports healthy sleep.
• Rhodiola rosea – increases resistance to stress, improves concentration and mental endurance.
• Ginseng – strengthens the nervous system and adds energy.
• Bacopa monnieri – supports memory, concentration and reduces symptoms of anxiety, has a neuroprotective effect.
• Brazilian suma (Pfaffia paniculata) – increases the body's resistance to stress, supports regeneration and has antioxidant properties.
> Adaptogens – natural support for the nervous system
Adaptogens are plants with unique properties that help the body adapt to stress and regulate cortisol levels. Thanks to them, the nervous system becomes more resistant to overload, which translates into better well-being and sleep quality.
> The most effective adaptogens for stress and sleep:
• Ashwagandha – lowers cortisol levels, improves resistance to stress and supports healthy sleep.
• Rhodiola rosea – increases resistance to stress, improves concentration and mental endurance.
• Ginseng – strengthens the nervous system and adds energy.
• Bacopa monnieri – supports memory, concentration and reduces symptoms of anxiety, has a neuroprotective effect.
• Brazilian suma (Pfaffia paniculata) – increases the body's resistance to stress, supports regeneration and has antioxidant properties.
Reishi – the mushroom of longevity in the fight against stress and insomnia
Reishi (Ganoderma lucidum), also known as the “mushroom of immortality,” has been used in Chinese medicine for centuries to support immunity, regeneration, and mental health. Thanks to its adaptogenic properties, reishi effectively helps reduce stress and improve sleep quality.
How does reishi affect the body?
• affects the nervous system, regulating cortisol levels and supporting emotional balance.
• the triterpenes contained in it have a calming effect, helping you fall asleep faster and extending the phase of deep sleep.
• polysaccharides contained in reishi increase the activity of the immune system, protecting the body against infections.
• reishi helps reduce inflammation, which has a positive effect on mental and physical condition.
Studies show that reishi can support the production of GABA, a key neurotransmitter responsible for relaxation and reducing nervous tension. Regular use of this mushroom extract may result in less susceptibility to stress, improved mood, and deeper sleep.
The Brain Booster product contains Reishi, Bacopa monnieri and Brazilian Suma (plus choline), thanks to which it effectively supports the body in reducing stress and improving cognitive functions.
> Magnesium – a key mineral for the nervous system
Magnesium plays an important role in regulating stress and sleep, supporting the nervous system. Its deficiency often leads to insomnia, irritability and muscle tension.
Why does magnesium help reduce stress and improve sleep?
• Regulates cortisol levels and supports relaxation.
• Takes part in the synthesis of melatonin – the hormone responsible for sleep.
• Supports the regeneration of muscles and the nervous system.
Liquid form of magnesium - better than capsules
Liquid magnesium is characterized by faster and better absorption compared to tablets or capsules. It is also more suitable for people with digestive problems, because it does not require additional decomposition in the stomach.
> Glycine
Glycine is an amino acid that has a calming effect and supports deep sleep. It is often used as a mono-supplement to support the nervous system.
Benefits of glycine supplementation:
• Improves sleep quality and reduces insomnia.
• Supports the activity of GABA neurotransmitters, responsible for relaxation.
• It can help the body regenerate after physical and mental exertion.
> Melatonin – Pros and Cons of Supplementation
Melatonin is a key sleep hormone that regulates the body's circadian rhythm. Supplementation can be helpful, but should be used with caution.
Benefits of using melatonin:
• Helps you fall asleep and improves the quality of sleep.
• Supports the regulation of circadian rhythm, especially after changing time zones.
• It has antioxidant properties, protecting cells against oxidative stress.
Risks of regular melatonin supplementation:
• Long-term use may lead to a decrease in the body's natural production of melatonin.
• Excessive supplementation may cause headaches, dizziness and daytime drowsiness.
• May cause intense dreams or nightmares in some people.
> Antioxidants – inflammation regulation
Stress and poor sleep are often associated with chronic inflammation in the body. Antioxidants help reduce it by improving the functioning of the nervous system. Our suggestion?
Health Guard Complex (NAC, glycine, ALA, quercetin and choline)
• NAC supports the production of glutathione – the most powerful antioxidant.
• Glycine has a neuroprotective and calming effect.
• ALA and quercetin have anti-inflammatory properties.
• Choline supports brain function and neuron regeneration.
Health Recovery Complex (selenium, Q10, astaxanthin, vitamin E, ALA, quercetin)
• Selenium and Q10 support mitochondrial health and reduce oxidative stress.
• Astaxanthin and vitamin E protect cells from damage.
How to effectively manage stress on a daily basis?
Best relaxation methods:
• Mindfulness meditation – reduces tension, improves concentration.
• Breathing exercises (e.g. the 4-7-8 method) – lower cortisol levels.
• Progressive muscle relaxation (Jacobson method) – reduces muscle tension.
• Aromatherapy – essential oils such as lavender or lemon balm have a calming effect.
Physical activity – a natural way to reduce stress
Regular exercise is one of the best ways to lower cortisol levels and improve your well-being.
The best forms of activity for stress:
• Yoga – combines breathing exercises, stretching and meditation.
• A walk in the fresh air – has a soothing effect on the nervous system.
• Strength and cardio training – improves fitness and reduces stress.
• Swimming – relaxes the body and mind, reduces the load on joints.
Effective stress reduction and improved sleep quality require a holistic approach – appropriate supplementation, relaxation techniques and physical activity. Adaptogens, magnesium, glycine, melatonin and antioxidants can support the body in the fight against stress, but it is also crucial to take care of healthy habits, including eating habits!
Reishi (Ganoderma lucidum), also known as the “mushroom of immortality,” has been used in Chinese medicine for centuries to support immunity, regeneration, and mental health. Thanks to its adaptogenic properties, reishi effectively helps reduce stress and improve sleep quality.
How does reishi affect the body?
• affects the nervous system, regulating cortisol levels and supporting emotional balance.
• the triterpenes contained in it have a calming effect, helping you fall asleep faster and extending the phase of deep sleep.
• polysaccharides contained in reishi increase the activity of the immune system, protecting the body against infections.
• reishi helps reduce inflammation, which has a positive effect on mental and physical condition.
Studies show that reishi can support the production of GABA, a key neurotransmitter responsible for relaxation and reducing nervous tension. Regular use of this mushroom extract may result in less susceptibility to stress, improved mood, and deeper sleep.
The Brain Booster product contains Reishi, Bacopa monnieri and Brazilian Suma (plus choline), thanks to which it effectively supports the body in reducing stress and improving cognitive functions.
> Magnesium – a key mineral for the nervous system
Magnesium plays an important role in regulating stress and sleep, supporting the nervous system. Its deficiency often leads to insomnia, irritability and muscle tension.
Why does magnesium help reduce stress and improve sleep?
• Regulates cortisol levels and supports relaxation.
• Takes part in the synthesis of melatonin – the hormone responsible for sleep.
• Supports the regeneration of muscles and the nervous system.
Liquid form of magnesium - better than capsules
Liquid magnesium is characterized by faster and better absorption compared to tablets or capsules. It is also more suitable for people with digestive problems, because it does not require additional decomposition in the stomach.
> Glycine
Glycine is an amino acid that has a calming effect and supports deep sleep. It is often used as a mono-supplement to support the nervous system.
Benefits of glycine supplementation:
• Improves sleep quality and reduces insomnia.
• Supports the activity of GABA neurotransmitters, responsible for relaxation.
• It can help the body regenerate after physical and mental exertion.
> Melatonin – Pros and Cons of Supplementation
Melatonin is a key sleep hormone that regulates the body's circadian rhythm. Supplementation can be helpful, but should be used with caution.
Benefits of using melatonin:
• Helps you fall asleep and improves the quality of sleep.
• Supports the regulation of circadian rhythm, especially after changing time zones.
• It has antioxidant properties, protecting cells against oxidative stress.
Risks of regular melatonin supplementation:
• Long-term use may lead to a decrease in the body's natural production of melatonin.
• Excessive supplementation may cause headaches, dizziness and daytime drowsiness.
• May cause intense dreams or nightmares in some people.
> Antioxidants – inflammation regulation
Stress and poor sleep are often associated with chronic inflammation in the body. Antioxidants help reduce it by improving the functioning of the nervous system. Our suggestion?
Health Guard Complex (NAC, glycine, ALA, quercetin and choline)
• NAC supports the production of glutathione – the most powerful antioxidant.
• Glycine has a neuroprotective and calming effect.
• ALA and quercetin have anti-inflammatory properties.
• Choline supports brain function and neuron regeneration.
Health Recovery Complex (selenium, Q10, astaxanthin, vitamin E, ALA, quercetin)
• Selenium and Q10 support mitochondrial health and reduce oxidative stress.
• Astaxanthin and vitamin E protect cells from damage.
How to effectively manage stress on a daily basis?
Best relaxation methods:
• Mindfulness meditation – reduces tension, improves concentration.
• Breathing exercises (e.g. the 4-7-8 method) – lower cortisol levels.
• Progressive muscle relaxation (Jacobson method) – reduces muscle tension.
• Aromatherapy – essential oils such as lavender or lemon balm have a calming effect.
Physical activity – a natural way to reduce stress
Regular exercise is one of the best ways to lower cortisol levels and improve your well-being.
The best forms of activity for stress:
• Yoga – combines breathing exercises, stretching and meditation.
• A walk in the fresh air – has a soothing effect on the nervous system.
• Strength and cardio training – improves fitness and reduces stress.
• Swimming – relaxes the body and mind, reduces the load on joints.
Effective stress reduction and improved sleep quality require a holistic approach – appropriate supplementation, relaxation techniques and physical activity. Adaptogens, magnesium, glycine, melatonin and antioxidants can support the body in the fight against stress, but it is also crucial to take care of healthy habits, including eating habits!
Diet has a huge impact on SLEEP. The most surprising facts about the impact of diet on the quality and length of sleep
--> Fatty meals before bed can disrupt regeneration
Eating a heavy, fatty meal for dinner strains the digestive system and can lead to waking up at night. Fats slow down the emptying of the stomach, so the body is busy digesting instead of regenerating.
--> Fatty meals before bed can disrupt regeneration
Eating a heavy, fatty meal for dinner strains the digestive system and can lead to waking up at night. Fats slow down the emptying of the stomach, so the body is busy digesting instead of regenerating.
--> Cheese and dairy products can cause intense dreams
Foods high in tyramine, such as aged cheeses (e.g., Parmesan, cheddar, gorgonzola), can stimulate the nervous system, resulting in more vivid dreams and sometimes even nightmares.
--> Spicy spices can interfere with falling asleep
Hot spices like chili and cayenne pepper can raise body temperature and cause sleep problems. However, mild spices like cinnamon, turmeric, and cardamom can support recovery by acting as a relaxant and anti-inflammatory.
--> Cherries and cherry juice can naturally increase melatonin levels
Studies have shown that drinking Montmorency cherry juice before bed can increase the levels of melatonin in the body, which improves the length and quality of sleep.
--> Coffee and decaffeinated tea can still disrupt sleep
Some “decaf” coffees and teas contain trace amounts of caffeine, which may affect sensitive individuals. Even a small amount of caffeine consumed in the evening can shorten the deep sleep phase.
--> A protein-rich dinner can improve night-time recovery
Protein intake at night (e.g. lean meat, eggs, Greek yogurt) can aid muscle recovery and stabilize blood sugar levels, which prevents night wakings. If you have trouble putting down meat, eggs, or fish - DRINK A GLASS OF COLLAGEN BROTH - it's a great source of easily digestible amino acids!
--> Drinking alcohol before going to bed reduces the quality of regeneration
Although alcohol may initially help you fall asleep, it disrupts REM sleep, the most important phase for mental rest and memory consolidation. The result is shallower sleep and frequent awakenings.
--> Bananas as a natural "sleep aid"
Bananas contain magnesium, potassium and tryptophan – ingredients that help relax muscles, reduce stress and support melatonin production. WARNING! RAW BANANAS ARE HARDER TO DIGEST – bake or cook it with groats and cinnamon
By consciously choosing products and spices, we can naturally improve the quality of sleep, and additionally, combining a proper diet with good sleep hygiene and physical activity can significantly improve the body's regeneration and resistance to stress.
If you are looking for effective supplements that support regeneration and resistance to stress, check out the offer at HealthGuard.pl
Author:
MARTA WCZEŚNIAK - clinical dietitian, TCM therapist
