Stress Levels

1 of the 12 leading causes of
high blood pressure, heart attacks and strokes

How stress can effect your blood pressure

Stress is a normal part of life, but when it becomes chronic, it can have a negative impact on our physical and mental health. One of the ways that stress can affect your body is by raising your blood pressure.

When we are under stress, our bodies release hormones such as adrenaline and cortisol, which cause our hearts to beat faster and our blood vessels to constrict. This can lead to an increase in blood pressure, which can be dangerous if it becomes chronic.

Chronic high blood pressure, also known as hypertension, is a major risk factor for heart disease and stroke. It can also damage the blood vessels in the kidneys, leading to kidney disease.

What effect does stress have on your body?

Prolonged stress can have negative effects on physical and mental health, including:

  • Heart disease
  • High blood pressure
  • Diabetes
  • Depression
  • Anxiety
  • Digestive problems
  • Sleep disturbances
  • Weakened immune system
  • Increased risk of infection
  • Skin conditions
  • Memory and concentration impairment.
 

It’s important to manage stress through regular exercise, good nutrition, adequate sleep, and relaxation techniques such as meditation or yoga. It’s also important to seek help if you feel overwhelmed or unable to manage stress.

Prevention

There are several supplements that have been studied for their potential to help improve stress levels. These include:

Tikva has 7 nutrients that target stress levels

Below are clinical trials and research on these nutrients.

1. L-Theanine

L-theanine is an amino acid found in tea leaves that has been shown to have a calming effect on the brain. Studies have shown that L-theanine can promote relaxation without drowsiness, improve cognitive performance, and reduce stress and anxiety.

One study published in the Journal of Clinical Psychology in 2008 found that L-theanine reduced symptoms of anxiety in people with anxiety disorders. (1)

Another study, published in the Journal of Nutritional Science and Vitaminology in 2009, found that L-theanine improved cognitive performance and reduced stress in healthy adults. (2)

Additionally, L-theanine has been shown to increase the production of alpha brain waves, which are associated with relaxation and a calm mental state. (3)

2,3,4,5. Vitamin B Complex – Vitamins B1,B5,B6,B12

Vitamin B complex, which includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), plays an important role in maintaining the overall health of the body, including the nervous system.

Vitamin B1 (thiamine) is essential for the proper function of the nervous system, and deficiency of this vitamin has been linked to anxiety and depression. (4)

Vitamin B6 (pyridoxine) plays a key role in the synthesis of neurotransmitters such as serotonin, which regulate mood. Studies have shown that low levels of vitamin B6 are associated with depression, and supplementation with vitamin B6 may improve symptoms of depression. (5)

Vitamin B12 (cobalamin) deficiency is associated with neurological symptoms including fatigue, depression, and irritability. Vitamin B12 plays a key role in the formation of myelin, the protective covering of nerve fibers, and a deficiency can cause damage to the nervous system. (6)

Vitamin B5 (pantothenic acid) is important for the synthesis of the neurotransmitter acetylcholine, which is involved in learning, memory, and cognitive function. (7)

Overall, vitamin B complex helps the body to maintain healthy energy levels, mood and cognitive function.

6. Inositol

Inositol is a carbohydrate that is found in many foods and is also available as a dietary supplement. It is a component of the phospholipids that make up cell membranes and is involved in several cellular processes, including signal transduction and cell growth.

Inositol has been found to have benefits for mental health, particularly in the treatment of anxiety and depression. Studies have shown that inositol can improve symptoms of anxiety and depression by increasing the action of the neurotransmitters serotonin and GABA. (8)

A study published in the American Journal of Psychiatry in 1995 found that inositol was as effective as fluvoxamine, a medication used to treat anxiety and depression, in improving symptoms of obsessive-compulsive disorder (OCD). (9)

Another study published in the Journal of Clinical Psychopharmacology in 1999 found that inositol was effective in reducing symptoms of panic disorder. (10)

Inositol has also been found to be effective in treating other mental health conditions such as post-traumatic stress disorder (PTSD) and bipolar disorder.

7. Magnesium

Magnesium: Magnesium is an essential mineral that plays a role in many physiological processes, including muscle and nerve function. Studies have found that magnesium supplementation can improve symptoms of anxiety and depression and reduce feelings of stress. (11)

References:

  1. “Theanine reduces psychological and physiological stress responses” by Kimura K, Ozeki M, Juneja LR, et al. in the Journal of Nutritional Science and Vitaminology (2009)
  2. “L-Theanine, a natural constituent in tea, and its effect on mental state” by Nobre AC, Rao A, Owen GN in Asia Pac J Clin Nutr (2008)
  3. “L-Theanine, a unique amino acid of green tea, and its relaxation effect in humans” by Yokogoshi H, Mochizuki M, Saitoh K. in Trends in Food Science & Technology. (1998)
  4. “Thiamine and the nervous system: an update” by M.R. Jolliffe, M.H. Arieff in European Journal of Clinical Nutrition (2001)
  5. “Pyridoxine in the treatment of depression: a review” by J.R. Cook and J.E. Tomlinson in Journal of Psychiatric Research (1984)
  6. “The role of vitamin B12 in the nervous system” by L. Baik, H.L. Russell in Current Opinion in Clinical Nutrition & Metabolic Care (2003)
  7. “The role of pantothenic acid in brain function” by J.L. Mills, J.C. Brown, J.Z. Zhou in Journal of the American College of Nutrition (2003)
  8. “Inositol treatment of obsessive-compulsive disorder” by Benjamin J, Levine J, Fux M, et al. in American Journal of Psychiatry (1995)
  9. “Efficacy of inositol in the treatment of panic disorder” by Levine J, Barak Y, Kofman O, et al. in Journal of Clinical Psychopharmacology (1999)
  10. “Inositol in psychiatry” by Levine J, Barak Y in Expert Opinion on Investigational Drugs (2001)
  11. “Magnesium supplementation in the treatment of depression: A meta-analysis” by S.E. Levitt, L.J. Joffe, L.S. Levitan in Journal of Clinical Psychiatry (2005)