I don’t know about you but stress sucks. Wait, too much stress sucks. From creating sleep disturbances to overeating or just not utilizing food properly, poor workouts and recovery, depression, memory loss and fatigue, chronic stress is a killer.
Even if you are following a healthy eating plan and regularly exercising, too much stress can still damage your mind and body. There are many lifestyle factors (saying no, mindfulness or movement meditation, laughter, sex, lighter workouts, nutritious foods etc.) to reduce this killer in your life and those should be addressed first, but what if there were some other things to help you along?
Everything starts and ends with your brain and your nervous system. Physical stress or breakdown is nothing in comparison to mental burnout. Couple these two and you are in serious trouble. The thing is, if you prioritize the mind, the physical will follow. It may take years if you let it get too far so let’s nip things in the bud and call upon these additional stress busters.
Citicoline. This seems to be a promising supplement that may offer cognitive enhancing effects like memory retention, reduction of depressive symptoms and oxidative damage to the brain (1,2). Adding this to your lifestyle overhaul just might be worth trying.
L-Theanine. This is a no-brainer (lol pun intended) as this is not really a new discovery. L-theanine is an amino acid found in green tea and has both calming effects on your body as well as protective effects on the brain (3,4).
Fruit and Veggie Supplements. There are many “greens” products out there and some really can make a difference. Yes, absolutely you want to eat a ton of produce but supplemental extracts just may be of benefit after all (5).
PUFA’S. This will be of no shock to you maybe but PUFA’s (polyunsaturated fatty acids) like those found in fish oil, have great benefits to your brain and body’s responses to stress (6,7).
Every body is different and will respond differently to the above but if you are under chronic stress and want to try something additional to lifestyle modifications, you just might want to call on these stress busters.
PLEASE watch this:
- Xiaonan, Y., Qiyi, M., & Nengrong, P. (2007). A control study of citicoline in the treatemnt of dysmnesia due to MECT [J]. Journal of Clinical Psychosomatic Diseases, 4, 009.
- Hatcher, J. F., & Dempsey, R. J. (2002). Citicoline: neuroprotective mechanisms in cerebral ischemia. Journal of neurochemistry, 80(1), 12-23.
- Juneja, L. R., Chu, D. C., Okubo, T., Nagato, Y., & Yokogoshi, H. (1999). L-theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology, 10(6), 199-204.
- Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological psychology, 74(1), 39-45.
- Joseph, J. A., Shukitt-Hale, B., Denisova, N. A., Bielinski, D., Martin, A., McEwen, J. J., & Bickford, P. C. (1999). Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation. The Journal of Neuroscience, 19(18), 8114-8121.
- Ferraz, A. C., Delattre, A. M., Almendra, R. G., Sonagli, M., Borges, C., Araujo, P., … & Lima, M. (2011). Chronic ω-3 fatty acids supplementation promotes beneficial effects on anxiety, cognitive and depressive-like behaviors in rats subjected to a restraint stress protocol. Behavioural brain research, 219(1), 116-122.
- Ochoa, J. J., Quiles, J. L., Huertas, J. R., & Mataix, J. (2005). Coenzyme Q10 protects from aging-related oxidative stress and improves mitochondrial function in heart of rats fed a polyunsaturated fatty acid (PUFA)-rich diet. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 60(8), 970-975