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Friends of @steemit, we are usually used to the fact that stress is something integral to our lives, and we associate it with economic, work or family problems. However, we must pay special attention to our physiology, especially in the frequency of breathing.

The norm of inhaled and exhaled air for a person at rest is 6 liters per minute. However, we usually inhale 2 more liters. This is due to the fact that we breathe deeper and therefore, we are constantly in a state of chronic hyperventilation, which causes chronic stress, which is the result of reducing carbon dioxide in the blood.

The state of the nervous system is directly affected by substances that enter the human body along with food. That is why it is important to know vitamins, minerals and organic compounds, whose use will calm the nervous system in the safest and most natural way:

# Vitamins B.

B vitamins provide normal functioning of the nervous system. The vitamins of group B and, in particular, vitamin B12, help to restore the myelin sheath that protects neurons. Vitamin B6 participates directly in the production of serotonin and has a great impact on the work of neurotransmitters, substances responsible for transmitting information from one neuron to another. Vitamin B3 deserves special attention, since it contributes to the production of substances necessary for the normal functioning of the brain.

# Vitamin E.

Vitamin E regulates the functioning of the nervous system and helps to relax and calm the nerves.

# Vitamin C.

Vitamin C is responsible for the synthesis of substances necessary for the functioning of the nervous system and helps calm the nerves.

# Vitamin A.

Vitamin A has a positive effect on eye health, including the condition of the optic nerve.

# Omega-3 fatty acids.

They allow a person to calm down quickly, improve the functioning of the nervous system, help to better focus attention, remember the necessary information, etc.

# Magnesium

Magnesium improves blood circulation and has a positive effect on the state of muscles and nerves.

# Selenium

Selenium tones the nervous system and improves its performance.

# Carbohydrates.

Without carbohydrates, the production of serotonin is impossible, one of the hormones of happiness. Its main advantage is that it allows you to calm down and relax quickly. In addition, carbohydrates help the body reduce the level of cortisol or stress hormone in the blood.

# Berries.

Cranberries, raspberries or strawberries suitable. They are rich in natural antioxidants and vitamin C.

# Cereals.

Cereals have a positive effect on heart function and relieve nerves by increasing serotonin production.

# Fish.

The omega-3 polyunsaturated fatty acids that fish contains not only calm the nerves, but also reduce the production of cytokines in the body, which is the cause of depression.

# Brazil nuts.

These nuts are rich in selenium, therefore, they have a pronounced sedative property, and thanks to it you can be calm and energetic.

# Spinach.

Spinach has vitamin K, which affects the synthesis of hormones responsible for improving mood and resistance to stress.

# Hard cheese and Yogurt.

Hard cheese and yogurt contain B vitamins, whose lack reduces resistance to stress.

# Citrus.

Citrus fruits are rich in vitamin C, which reduces the level of cortisol, the stress hormone.

# Apples

Apples have fiber, iron and vitamin C, which positively affect not only the nervous system, but also the immune system.

# Chamomile tea.

Chamomile tea helps calm and relieve stress and even get rid of insomnia.

# Dark chocolate.

Dark chocolate has a special substance: anandamine, which has a great effect on dopamine levels in the brain and causes a feeling of relaxation and tranquility. In addition, chocolate contains tryptophan. Relax and help relieve anxiety.

# Bananas.

Bananas contain a large amount of B vitamins, magnesium and potassium. Its use is recommended before exams, important business meetings, as well as during periods when a person quits smoking. After all, they not only help calm down, but also improve concentration and attention.

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