SLEEP, STRESS & NERVOUS BALANCE HEALTH

At the microscopic level, stress is materialised by elevated levels of cortisol, a hormone secreted by the adrenal glands. Abnormally high cortisol levels, especially chronically, can impair health by promoting inflammatory diseases and reducing quality of life.  

 

The consequences of stress:

- Nervous imbalance
- Sleep disturbances
- Anxiety
- Difficulty concentrating
- Joint and muscle pain
- Appetite problems
- Fatigue
- Nervousness
- Sleep apnea
- Heavy legs syndrome
- Night terrors
- Daytime sleepiness
- Gastroesophageal reflux disease

What to eat for a better nervous balance?

Fast sugars and hydrogenated fats are the worst enemies for our health, but also for our nervous balance. The significant variations in insulin levels stimulate the nervous system unnecessarily and, when consumed in the evening, greatly reduce the quality of sleep: difficulty in falling asleep, sleep apnoea, disruption of sleep cycles.

Prepare your own meals and, if your budget allows, eat healthy, organic food. The less your body is subjected to the antibiotics and hormones found in mass-market products, the less likely it is to become inflamed for nothing.

Eat nuts. Almonds, walnuts and cashew nuts, for example, contain minerals such as magnesium, zinc, potassium and selenium, which have a powerful effect on the nervous system.

Eat dairy products in the evening (if you can digest them!). Rich in triphthophan, they help to combat stress-related sugar cravings and promote sleep.

Focus on proteins, good fats and fibre. Limit your carbohydrate intake to 150g per day.

Adopt a long-term lifestyle: a balanced diet, physical exercise, a sleep plan and appropriate food supplements.
 

What food supplements can help you?

 

Adaptogens for better stress management

Rhodiola rosea or ginseng, for example, are adaptogenic plants that help the body to better manage the amount of cortisol it releases in response to a situation. Adaptogens are particularly suitable for hypersensitive people, but they are also very effective for top-level sportsmen and women who have to manage the stress inherent in a competition or a period of intensive training. 

Omega 3

EPA and DHA are two polyunsaturated fatty acids that ensure the elasticity of nerve cells, neurons and the myelin sheath of nerve fibres and thus considerably reduce the body's response to stress. 

Active ingredients that prepare for sleep

Sleep disorders are common among people under great stress. Melatonin, passionflower and St. John's wort are very effective in promoting relaxation, falling asleep and sleep quality. 

Minerals to reinforce the deep slow wave sleep phase

Zinc and magnesium, especially when taken together, have very powerful effects on the deep sleep phase, which they strengthen and prolong. It is during this phase that the body regenerates and that we secrete the most growth hormone. Thanks to the relaxation caused by magnesium, sleep is more restful and nervous disorders such as apnoea syndrome are significantly reduced.