Eating well is essential for staying healthy and fighting the winter blues. Certain nutrients are even more essential at this time of year, especially since stress may increase consumption, and therefore needs. This is the case with magnesium, which contributes to the proper functioning of the nervous system by improving, among other things, the conductivity of nerve impulses, neuronal plasticity and the regulation of cortisol, the stress hormone. The recommendations are around 300 mg per day, or even double under stress. Indeed, it generates an excessive production of adrenaline, which participates in the overconsumption of magnesium and increases its elimination in the urine.
The ideal? Eat oilseeds, whole grains and pulses, but also drink certain mineral waters well supplied in magnesium during meals. Magnesium is an intracellular ion that is best absorbed when it can bind to proteins. It is therefore advisable to take it in combination with vitamin B6 and taurine, which promote its assimilation and its fixation in the cells. When the diet does not allow sufficient intakes, it is useful to resort to supplementation.
The help of plants
In the morning, to start the day well and give a boost, opt for adaptogenic plants, which will regulate cortisol, boost and promote dopamine production, such as mucuna, ginseng, eleutherococcus, ashwagandha or rhodiola. For people who are too stressed, bet instead on so-called “GABAergic” plants such as lemon balm, passionflower, valerian or hawthorn, which will, on the contrary, help regulate the sympathetic system and calm neuronal excitement by slowing down l ‘nerve impulses. These herbs can also be taken in the evening to treat sleep disturbances.
Breathing aid
Place one hand on your stomach and the other on your chest. On a 6-beat rhythm, breathe in calmly through your nose (1 second): you should feel the hand on your stomach rise slightly while the one on your chest should remain still; then exhale by simply releasing the breath (1 second) and pause (4 seconds), before starting again. You can use a metronome or a timer; if not, count the times in your head.
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