Tag: stress

Stress 壓力

Stress can come from any situation or thought. Interpretation of that scenario can lead to feelings of frustration, anger or anxiety. A healthy body is able to detect and respond to stress. Prolonged exposure to stress may lead to fluctuating responses or an insensitivity / hypersensitivity to stress, which may further lead to undesirable habits and conditions such as alcoholism, temper issues and depression.

Under sudden stress, adrenal glands release cortisone, deoxyribose, adulterine and IL-6. These require A, B2, C, E, pantothenic acid and linoleic acid.

Adrenaline accelerates the metabolism of proteins, fats and carbohydrates into energy for the body to use. This causes to body to excrete amino acids, potassium and phosphorous. It also depletes magnesium in muscle tissue and reduces calcium storage. It can destroy membranes (soft protein structures) if constantly released or becomes uncontrollable. Ulcers, breathing problems and eczema can result.
Cortisol ages brain cells and builds fat around the body’s midsection.
Interleukin-6 has direct effects on most cells in the body and is associated with many disorders, including diabetes, arthritis, cancer, osteoporosis, Alzheimer’s disease, periodontal disease and cardiovascular disease.

Our enzymes and bodily fluids responsible for the millions of actions our bodies undertake everyday are made from micronutrients and amino acids which are reduced by stress. With inadequate supplies, the body tries to make something similar, but which is actually a histamine, an agent which causes inflammatory responses. Histamine is useful where there is actual cell injury since it brings white blood cells and blood to the area. If histamine is produced randomly, it can be an unnecessary irritant.

Stress is regulated by the release of calcium. If there is inadequate supplies in the blood, calcium is forced from bone where 99% of it is stored. Therefore, long periods of stress can result in osteoporosis and arthritis. If that occurs, calcium is not a first priority. Vitamin C and glucosamine is. Vitamin C is needed together with amino acids to fulfil its potential.

Phosphorous comes from processed meats and foods. This mineral replaces calcium and magnesium in our bodies, leading to lower absorption of those essential minerals. If the body has inadequate magnesium, calcium gets stuck in membrane structures leading to splinters, stones and arthritis.

The body does not absorb nutrients well when under stress, which can cause a multitude of other problems. It promotes the growth of free radicals that can oxidise and damage body tissues, especially cell membranes. Stress suppresses the immune system and long term stress will increase susceptibility to illness and slow healing.

In short, stress is to be avoided as much as possible.

Possible signs and symptoms

Twitching or trembling, muscle tension, headaches, sweating, dry mouth, difficulty swallowing and abdominal pain. General fatigue, inability to sustain concentration and short tempers.

Applied nutrition

Nutrition serves to help the body respond properly to stress. It is also essential to target and reduce the source of stress, and to help interpret and discuss appropriate responses to the stress being experienced.

Supplement Benefit Suggested Dosage
Vitamin B All B vitamins are necessary for health and proper functioning of the nervous system. B5 is an anti-stress vitamin needed by the thymus gland 5x twice daily
Vitamin C Essential to adrenal gland function. Stress depletes the gland’s anti-stress hormones 5x twice daily
Calcium + magnesium Replaces minerals lost by stress. Deficiency is common in highly stressed persons and can result in anxiety, fear and even hallucinations 4x twice daily
Q10 Also includes taurine which increases energy and protects brain, heart and immune system 2x twice daily
Multivitamin + phytonutrients Supplements nutrition lost or prevented from absorption from stress As directed
Selenium E Disarms free radicals caused by stress, improves immunity 1-2x daily

Magnesium 鎂

Overview

Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Most important, it activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.

You can get magnesium from many foods. However, most people do not get as much magnesium as they should from their diet. Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables are particularly good sources of magnesium.

Although you may not get enough magnesium from your diet, it’s rare to be severely deficient in magnesium. Certain medical conditions, however, can upset the body’s magnesium balance. For example, an intestinal virus that causes vomiting or diarrhea can cause temporary severe magnesium deficiencies. Some gastrointestinal diseases (such as irritable bowel syndrome or IBS and ulcerative colitis), diabetes, pancreatitis, hyperthyroidism (high thyroid hormone levels), kidney disease, and taking diuretics can lead to deficiencies. Too much coffee, soda, salt, or alcohol, as well as heavy menstrual periods, excessive sweating, and prolonged stress can also lower magnesium levels.

Symptoms of magnesium deficiency may include agitation and anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.

Uses

Getting enough magnesium may enhance the effectiveness of conventional treatment for the following conditions:

Asthma
Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in children 6 – 18 years of age, as well as adults. Low levels of magnesium may increase risk of developing asthma. A population based clinical study of more than 2,500 children 11 – 19 years of age found that low dietary magnesium intake may be associated with risk of asthma. The same was found in a group of more than 2,600 adults 18 – 70 years of age.

Depression
Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. A 2008 study found that magnesium was as effective as the tricyclic antidepressants in treating depression among people with diabetes.

Diabetes
People who have type 2 diabetes often have low levels of magnesium in the blood. A large clinical study of over 2,000 people found that getting more magnesium in the diet may help protect against developing type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.

Noise related hearing loss
One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.

Arrhythmia and heart failure
Magnesium is essential to heart health. Studies suggest a possible association between a modestly lower risk of CHD in men and increased magnesium intake. In one study of women, higher dietary intakes of magnesium were associated with a lower risk of sudden cardiac death. Magnesium helps maintain a normal heart rhythm and is sometimes given intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia.  One well designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates compared to placebo in people with CHF. Magnesium and calcium work together at very precise ratios to ensure your heart functions properly.

Results of studies using magnesium to treat heart attack survivors, however, have been mixed. Some have reported lower death rates, as well as fewer arrhythmias and improved blood pressure when magnesium is used as part of the treatment following a heart attack.

High blood pressure
Eating low fat dairy products, along with lots of fruits and vegetables on a regular basis, is associated with lower blood pressure. All of these foods are rich in magnesium, as well as calcium and potassium. A large clinical study of more than 8,500 women found that a higher intake of dietary magnesium may decrease the risk of high blood pressure in women. A few studies also suggest that magnesium supplements may help lower blood pressure, although not all studies agree.

Migraine headache
A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, a few clinical studies suggest that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.

Some experts suggest combining magnesium with the herb feverfew along with vitamin B2 (riboflavin) may be helpful when you have a headache.

However, some studies suggest that magnesium sulfate may be less effective than prescription medications for preventing migraines in those who have 3 or more headaches per month. The only exception to this may be women who get migraine headaches around the time of their period.

Osteoporosis
Not getting enough calcium, vitamin D, magnesium, and other micronutrients play a role in the development of osteoporosis. To prevent osteoporosis, it is important to get enough calcium, magnesium, and vitamin D; to eat a well balanced diet; and to do weight bearing exercises throughout life.

Preeclampsia and eclampsia
Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, which is then called eclampsia. Magnesium, given in the hospital intravenously (IV), is the treatment of choice to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia.

Premenstrual syndrome (PMS)
Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness. One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.

Dietary Sources

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram and poppy seed.

It is a good idea to take a B vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.

Upper Limits

The Council for Responsible Nutrition recommends an upper limit of 400 mg per day (supplemental) for healthy adults.

Sources

University of Maryland Medical Center
Council for Responsible Nutrition

Pantothenic acid (Vitamin B5)

Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

All B vitamins are water-soluble, meaning that the body does not store them and must be replenished daily.

In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands atop the kidneys. Vitamin B5 is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 or riboflavin. It is sometimes called the “anti-stress” vitamin.

Your body needs pantothenic acid to synthesize cholesterol.

It is rare for anyone to be seriously deficient in vitamin B5. Symptoms of a vitamin B5 deficiency include fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

High Cholesterol/High Triglycerides

Several small, double-blind studies suggest that pantethine may help reduce triglycerides, or fats, in the blood in people who have high cholesterol. In some of these studies, pantethine has also helped lower LDL (bad) cholesterol and raise HDL (good) cholesterol. In some open studies, pantethine seems to lower levels of cholesterol and triglycerides in people with diabetes.

Wound Healing

Studies, mostly in test tubes and animals but a few on people, suggest that vitamin B5 supplements may speed wound healing, especially following surgery. This may be particularly true if vitamin B5 is combined with vitamin C.

Rheumatoid Arthritis

Some early evidence suggests that pantothenic acid might help with symptoms of rheumatoid arthritis (RA). One study found that people with RA may have lower levels of B5 in their blood than healthy people, and the lowest levels were associated with the most severe symptoms. A small study conducted in 1980 concluded that 2,000 mg/day of calcium pantothenate improved symptoms of RA, including morning stiffness and pain.

Dietary Sources

Pantothenic acid gets its name from the Greek root pantos, meaning “everywhere,” because it is available in a wide variety of foods. A lot of vitamin B5 is lost when you food is processed, however. Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer’s yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon.

Upper Limits

The Council for Responsible Nutrition recommends an upper limit of 1,000 mg / day for pantothenic acid, citing the lack of adverse effects with daily intakes as high as 10  g.

Source

University of Maryland Medical Center