Dietary supplements to reduce stress in men

Bades to reduce stress in men: a comprehensive review

Section 1: Understanding stress in men

1. Specificity of male stress: Male stress is often manifested differently than female. While women can be more prone to emotional expressions and the search for social support, men often internalize stress, which leads to anger, irritability, caring from society or risky behavior. This is due to cultural norms, gender expectations and differences in hormonal regulation. Men often feel the pressure associated with the provision of family, career success and maintaining the image of a strong and independent person. An open discussion of emotional problems can be considered as weakness, which prevents the search for necessary assistance. Physiological reactions to stress can also vary, for example, a more pronounced reaction of the cardiovascular system to stress factors.

2. Sources of stress: The most common sources of stress in men include:

   • Work and career: High requirements, competition, instability, overtime, toxic working environment, lack of opportunities for promotion.
   • Finance: Debts, mortgages, family expenses, unstable income, fear of loss of work, the need to ensure the financial well -being of the family.
   • Relationship: Problems in marriage or relationships, conflicts with a partner, divorce, loneliness, pressure associated with maintaining relationships.
   • Family responsibilities: Education of children, care for elderly parents, financial responsibility for the family, household duties.
   • Health: Personal health problems, diseases of loved ones, fear of getting sick, lack of sleep, malnutrition, lack of physical activity.
   • Social pressure: Expectations of society, competition, comparing oneself with others, the need to meet certain standards of masculinity.
   • Lack of time: Too many responsibilities and too little time to have time, lack of time for relaxation and recovery.
   • Traumatic events: The experience of violence, accidents, loss of loved ones, participation in military operations.
   • Technological overload: Constant availability, information overload, dependence on social networks, fear of missing something important.

3. Physiological consequences: Chronic stress has a negative effect on all body systems.

   • Cardiovascular system: Increased blood pressure, rapid heartbeat, risk of heart attacks and strokes. Stress contributes to the formation of atherosclerotic plaques in the arteries.
   • Immune system: Weakening of immunity, increased susceptibility to infections, slow healing of wounds. Stress suppresses the activity of immune cells.
   • Endocrine system: Violation of hormonal balance, increased level of cortisol (stress hormone), a decrease in testosterone levels.
   • Nervous system: Headaches, migraines, insomnia, fatigue, irritability, anxiety, depression. Stress affects neurotransmitters in the brain.
   • Digestive system: Digestive disorders, abdominal pain, diarrhea, constipation, irritable bowel syndrome. Stress affects the intestinal motility and the secretion of digestive enzymes.
   • Reproductive system: Libido decrease, erectile dysfunction, problems with fertility. Stress reduces testosterone levels and affects the quality of sperm.

4. Psychological consequences: Stress can lead to serious mental disorders.

   • Anxiety: Constant anxiety, anxious thoughts, panic attacks, social anxiety, obsessive-compulsive disorder.
   • Depression: The depressed mood, loss of interest in life, fatigue, sleep disturbance, change in appetite, suicidal thoughts.
   • Fighting: Emotional exhaustion, cynicism, decrease in efficiency, a sense of hopelessness, detachment from work and personal life.
   • Concentration problems: Differentity, difficulties with memorization, decrease in productivity, error in work.
   • Relationships problems: Conflicts, irritability, detachment, decrease in empathy, problems with communication.
   • Abuse of psychoactive substances: Alcohol, drugs to cope with stress, which can lead to addiction.

5. Behavioral manifestations: Stress can manifest itself in changes in behavior.

   • Departure from society: Isolation, rejection of social interactions, loss of interest in friends and family.
   • Irritability: Heat, anger, aggressive behavior, intolerance to others.
   • Inal meals: Overeating or loss of appetite, craving for unhealthy food, passing meals.
   • Alcohol abuse or drugs: Attempts to drown out emotions, get away from problems, relax.
   • Insomnia: Difficulties with falling asleep, intermittent sleep, early awakening, a feeling of fatigue after sleep.
   • Provisation: Setting up cases for later, avoiding responsibility, decrease in productivity.
   • Risky behavior: Driving drunken, unsafe sex, gambling, extreme sports.
   • Workaholism: Excessive enthusiasm for work, lack of time for relaxation and personal life, neglect of health and relationships.

Section 2: Dans to reduce stress: Review

1. Magnesium:

   • The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including regulation of the nervous system, muscle function and blood pressure. It plays an important role in reducing the level of cortisol (stress hormone) and increasing the level of the GABA (gamma-aminomatic acid), neurotransmitter, which has a calming effect. Magnesium also helps to improve sleep and reduce muscle stress, which is often associated with stress.
   • Forms: Magnesium citrate, magnesium glycinate, magnesium tronate, magnesium oxide. Magnesium glycinate and tronate are better absorbed and less often cause side effects from the gastrointestinal tract.
   • Dosage: 200-400 mg per day, divided into several tricks.
   • Advantages: Reducing anxiety, improving sleep, decreased muscle tension, normalization of blood pressure.
   • Side effects: Diarrhea (especially when taking high doses of magnesium oxide), nausea, vomiting.
   • Contraindications: Renal failure, some heart disease.

2. L-theanine:

   • The mechanism of action: L-theanine is an amino acid that is contained in tea (especially in green tea). It penetrates through the hematoencephalic barrier and has a direct effect on the brain. L-theanine increases the level of GABA, dopamine and serotonin, neurotransmitters, which have a calming and relaxing effect. It also promotes alpha waves in the brain that are associated with a state of relaxed vigilance.
   • Forms: Capsules, tablets, powder.
   • Dosage: 100-200 mg per day.
   • Advantages: Reducing anxiety, improving concentration, increasing mental performance, improving the quality of sleep.
   • Side effects: Rarely, but headaches, dizziness, nausea are possible.
   • Contraindications: There are no serious contraindications, but it is recommended to consult a doctor during pregnancy and breastfeeding.

3. Rhodiola pink (Rhodiola rosea):

   • The mechanism of action: Rhodiola pink is an adaptogen, a plant that helps the body adapt to stress. It affects the level of cortisol, norepinephrine and dopamine, hormones and neurotransmitters, which play an important role in the reaction to stress. Rhodiola helps to reduce fatigue, improve mood, increase mental and physical performance.
   • Forms: Capsules, tablets, extract.
   • Dosage: 200-600 mg per day, divided into several tricks.
   • Advantages: Reducing fatigue, improving mood, increasing mental and physical performance, a decrease in anxiety.
   • Side effects: Insomnia (especially when admitting in the evening), irritability, headaches.
   • Contraindications: Pregnancy, breastfeeding, bipolar disorder.

4. Ashwaganda (Ashwagandha):

   • The mechanism of action: Ashvaganda is another adaptogen that is widely used in Ayurvedic medicine. It helps to reduce the level of cortisol, reduce anxiety and depression, improve sleep and increase energy. Ashvaganda also has antioxidant and anti -inflammatory properties.
   • Forms: Capsules, tablets, powder, extract.
   • Dosage: 300-500 mg per day.
   • Advantages: Reducing anxiety and depression, improving sleep, increasing energy levels, reducing cortisol levels, improving cognitive functions.
   • Side effects: Drowsiness, disorders of the gastrointestinal tract (diarrhea, nausea), in rare cases-problems with the thyroid gland.
   • Contraindications: Pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.

5. B vitamins B:

   • The mechanism of action: B vitamins play an important role in the work of the nervous system and energy exchange. They help turn food into energy and support the health of nerve cells. B vitamins deficiency can lead to fatigue, irritability, anxiety and depression. Vitamins B1 (thiamine), B6 ​​(pyridoxine) and B12 (cobalamin) are especially important for maintaining mental health.
   • Forms: A complex of B vitamins, separate B vitamins B.
   • Dosage: In accordance with the recommendations on the packaging.
   • Advantages: Improving mood, decreased fatigue, increasing energy levels, improving cognitive functions.
   • Side effects: Rarely, but disorders of the gastrointestinal tract, skin rashes are possible.
   • Contraindications: Rarely, but allergic reactions are possible.

6. Omega-3 fatty acids:

   • The mechanism of action: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acidic acid), play an important role in the brain. They affect the structure and function of cell membranes, as well as the transmission of nerve impulses. Omega-3 fatty acids help reduce inflammation in the brain, improve mood and reduce the risk of depression.
   • Forms: Fish oil, krill oil, vegetarian sources (algae oil).
   • Dosage: 1000-2000 mg EPA and DHA per day.
   • Advantages: Improving mood, reducing the risk of depression, improving cognitive functions, reducing inflammation.
   • Side effects: Fish taste, disorders of the gastrointestinal tract (nausea, diarrhea), increased bleeding.
   • Contraindications: Reception of anticoagulants, liver disease.

7. Melatonin:

   • The mechanism of action: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It is produced by the pineal gland in response to the darkness. Melatonin helps to fall asleep, improve sleep quality and reduce insomnia.
   • Forms: Tablets, capsules, spray.
   • Dosage: 0.5-5 mg before bedtime.
   • Advantages: Improving sleep, a decrease in insomnia, normalization of circadian rhythms.
   • Side effects: Drowsiness, headaches, dizziness, nausea.
   • Contraindications: Pregnancy, breastfeeding, autoimmune diseases.

8. Coffee coffee (coffee coffee):

   • The mechanism of action: Kava-kawa is a plant that is traditionally used in the culture of the Pacific islands to relieve anxiety and stress. The active components of the kava-kawa, kavalactones, affect the gameck receptors in the brain, exerting a calming and relaxing effect.
   • Forms: Capsules, tablets, extract.
   • Dosage: In accordance with the recommendations on the packaging.
   • Advantages: Reducing anxiety, improving sleep, decreased muscle tension.
   • Side effects: Drowsiness, dizziness, disorders of the gastrointestinal tract, in rare cases-liver damage.
   • Contraindications: Liver diseases, intake of alcohol or other sedatives, pregnancy, breastfeeding. Important! The use of a kaw-kava is associated with the risk of liver damage. It is necessary to consult a doctor before taking and regularly control the liver function.

9. Valerian:

   • The mechanism of action: Valerian is a plant that is widely used to improve sleep and relieve anxiety. The active components of valerian affect the GABA receptors in the brain, having a calming and relaxing effect.
   • Forms: Capsules, tablets, tea, extract.
   • Dosage: In accordance with the recommendations on the packaging.
   • Advantages: Improving sleep, a decrease in anxiety, a decrease in muscle tension.
   • Side effects: Drowsiness, headaches, disorders of the gastrointestinal tract.
   • Contraindications: Pregnancy, breastfeeding.

10. Passiflore (Passionflower):

    • The mechanism of action: Passiflora is a plant that is traditionally used to relieve anxiety and improve sleep. Active components of the passiflora affect the gapc-receptors in the brain, having a calming and relaxing effect.
    • Forms: Capsules, tablets, tea, extract.
    • Dosage: In accordance with the recommendations on the packaging.
    • Advantages: Reducing anxiety, improving sleep, decreased muscle tension.
    • Side effects: Drowsiness, dizziness, disorders of the gastrointestinal tract.
    • Contraindications: Pregnancy, breastfeeding.

Section 3: Additional stress strategies for men

1. Physical activity: Regular physical exercises, such as running, swimming, strength training or yoga, help reduce the level of cortisol and increase the level of endorphins, hormones that have an anesthetic and improving mood. It is recommended to engage in physical activity at least 30 minutes a day, most days of the week.

2. Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains and low -fat proteins helps maintain the health of the nervous system and reduce stress. Products, sugar, caffeine and alcohol, which can aggravate stress should be avoided.

3. Sufficient sleep: The lack of sleep can aggravate stress and lead to other health problems. Try to sleep 7-8 hours a day. It is important to observe sleep mode, go to bed and get up at the same time every day, even on weekends.

4. Time management: Good planning and organization of time can help reduce the feeling of overload and stress. Use planning tools, such as calendars, lists of affairs and applications to manage tasks.

5. Relaxation techniques: Meditation, deep breathing, progressive muscle relaxation and yoga help reduce stress and improve overall well -being. The regular practice of these techniques can significantly reduce the level of anxiety and improve sleep quality.

6. Social support: Communication with friends and family, participation in social events and support for other people can help reduce the feeling of loneliness and stress. It is important to have a reliable support network, which you can turn to for help and advice.

7. Hobbies and interests: Take time for classes that you like and bring pleasure. It can be reading, drawing, music, sports or any other hobby that helps you relax and distract from stress.

8. Restriction of the screen time: Excessive use of electronic devices, such as smartphones, computers and TVs, can break sleep and aggravate stress. Try to limit the time you spend in front of the screen, especially before bedtime.

9. Refusal of bad habits: Smoking and abuse of alcohol can aggravate stress and lead to other health problems. The abandonment of these bad habits can significantly improve overall well -being and reduce the level of stress.

10. Professional help: If you experience severe stress or anxiety, seek help from a doctor or a psychotherapist. They can help you develop a stress management strategy and teach you effective relaxation techniques.

Section 4: Choice of dietary supplements and precautions

1. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take other medicines. The doctor can help you determine which dietary supplements are safe and effective for you, and choose the optimal dosage.

2. Quality and safety: Choose dietary supplements from reliable manufacturers who test their products for quality and safety. Pay attention to the availability of quality certificates such as GMP (good manufacturing practices).

3. Composition: Carefully study the composition of dietary supplements and avoid products containing artificial dyes, flavors, preservatives and other harmful additives.

4. Dosage: Follow the recommended dosage and do not exceed it without consulting a doctor.

5. Side effects: Follow your well-being and stop taking dietary supplements if you have any side effects.

6. Interaction with drugs: Some dietary supplements can interact with medicines, so it is important to inform the doctor about all the dietary supplements that you are taking.

7. Pregnancy and breastfeeding: Pregnant and lactating women should avoid taking most dietary supplements, unless they were recommended by a doctor.

8. Individual features: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

9. Complex approach: Bades are not a replacement for a healthy lifestyle. To effectively reduce stress, it is necessary to combine the use of dietary supplements with healthy nutrition, regular physical activity, sufficient sleep and relaxation techniques.

10. Realistic expectations: Do not expect instant results from receiving dietary supplements. It may take several weeks or months to achieve the effect.

Section 5: Conclusion (lowered in accordance with the requirements)

Section 6: List of literature (lowered to preserve the place)