The doctor gave advice on strengthening the nervous system

Prolonged use of gadgets and excessive consumption of caffeine harm the nervous system, Dmitry Semiryadov, a nutritionist and nutritionist, told Izvestia on April 26. He explained what else has a negative effect and gave some advice.

According to him, using smartphones and computers too often can increase stress levels.

"Excessive screen time is associated with a deterioration in psychological well-being and increased stress levels in adults and children. In addition, time spent watching a screen can negatively affect sleep, which can also lead to increased stress levels," he said.

In addition, excessive consumption of caffeine, which is found in coffee, tea, and chocolate, can increase anxiety and harm sleep.

"People have different tolerance thresholds for caffeine. If it makes you nervous or anxious, reduce your intake by replacing coffee or energy drinks with decaffeinated coffee, herbal tea or water," the expert advised.

At the same time, he noted that increasing mobility and exercise can help reduce stress levels and improve mood. You can start with light activities such as walking or cycling.

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Additionally, spending more time outdoors can help reduce stress. Hiking and camping are useful. Breathing practices and meditation also help the nervous system.

Proper rest and breaks during working hours are important. The expert advised taking breaks of 5-10 minutes every half hour or an hour. In his opinion, it is necessary to have a task scheduler, thanks to which a person will be calm and confident that he has not missed anything. In addition, you should go to bed at the same time, preferably before 23 hours.

Speaking of remedies that can help, he singled out L-theanine.

"The amino acid L-theanine, found in Chinese camellia leaves, has a number of beneficial effects, the most important of which are reducing feelings of anxiety and irritability, as well as increasing concentration. The substance is not a stimulant, but it helps to activate brain activity and improve emotional state," Semiriadov explained.

In addition, valerian tincture causes a moderate sedative effect, facilitates the onset of natural sleep. Motherwort tincture is one of the most common sedatives, it is effective both when taken during the day and at night.

"It is recommended to use vitamins and minerals in increased dosages under stress if the stress lasts for some time, more than a few hours. They are accepted by courses and have a cumulative effect. Although with a single stress, a course of several days is acceptable to minimize the consequences, because stress "burns" the reserves of certain vitamins and minerals. For most people, I recommend taking basic supplements all the time: vitamin and mineral complex, omega-3, vitamin D, and magnesium," the nutritionist added.

He drew attention to the fact that anxiety, depression, fatigue and poor concentration are signs of vitamin B deficiency. Such vitamins provide brain cells with energy and are important cofactors necessary for the creation of neurotransmitters.

"Studies have shown that vitamin C reduces the level of stress hormones in the blood, as well as reduces other typical indicators of physical and emotional stress, such as weight loss, enlarged adrenal glands, and a decrease in the size of the thymus gland and spleen," said the nutritionist.

At the same time, magnesium is one of the most important and irreplaceable minerals for the body and health. It improves the functioning of the nervous system, the quality of sleep, has a beneficial effect on hormones, and has a preventive effect against cancer.

According to Semiryadov, chamomile tea is used to treat insomnia, stress and anxiety, a drink with lemon balm also soothes, reduces cortisol levels.

At the same time, you can try aromatherapy. Among the essential oils that should be used for stress and anxiety: rose, neroli, sandalwood, ylang-ylang, geranium, jasmine, lavender.

Earlier, on April 24, Galina Smirnova, an endocrinologist at the Scandinavian Health Center, told Izvestia that those who experience drowsiness and decreased mood in the spring will benefit from gentle physical activity, light nutrition with sufficient vitamins, and adherence to sleep patterns. According to her, urban residents are particularly susceptible to spring asthenia.