Article
Emerging Solutions to Alleviate Stress and Improve Sleep
Food and Nutrition
Listen to this Article
mins | This voice is AI generated.
×
Consumers are seeking ways to reduce, relieve, and manage stress in the current world. Industry stakeholders explore emerging ingredients such as nootropics to reduce stress, improve cognition with control stress, and improve sleep patterns. Overall, the article’s context is to understand the naturally available food/sources with proven benefits for alleviating stress and improving sleep patterns.
Need to reduce stress and improve sleep patterns
American Psychological Association states that the whole body, from the musculoskeletal system to the reproductive system, is impacted by stress aggravated by stress and chronic diseases. During stress, brain functioning gets affected, and it undergoes both chemical and physical changes. There has been extensive ongoing research on naturally occurring foods or mood foods that, upon consumption, help relieve stress or anxiety and boost the mood.
Several ongoing research pieces indicate a connection between the gut and brain, which presumes that certain foods impact gut health or general well-being, affecting mood or anxiety or irritation level.
Research focus
Studies indicate a considerable impact of nutrition and general well-being on mood and reduce stress. Researchers are also keen on exploring the effect of an individual’s diet on neuroplasticity, gut microbiota, oxidative stress, and chronic inflammation as there is an anticipated link between them.
Various foods are perceived to improve mood disorders and have shown improved sleep patterns and brain health. Consumer surveys indicate that consumers assume that specific food types, when consumed, help improve their mood and alleviate their stress and improve sleep patterns.
A balanced nutritious diet is vital for the mental health of an individual. Eating foods that comprise the essential amino acid (tryptophan) helps the enhanced secretion of serotonin. Protein-rich foods are considered the best to boost up the mood as it contains serotonin precursor, tryptophan. Serotonin is a neurotransmitter produced in the gastrointestinal tract that helps in mediating moods, regulating sleep, appetite, and inhibiting pain. Natural ingredients/sources are key to improve sleeping patterns and alleviate stress.
Emerging natural ingredients
A healthy diet and shift towards nutritive foods can help counter the impact of stress. Exhibit 1 illustrated common food/sources that address stress and sleep impact.
Ashwagandha
- A therapeutic adaptogenic herb that has a positive effect on the endocrine and central nervous system
- It shows anti-inflammatory, anti-stress, and antioxidant activities
- The adaptogens help in lowering blood glucose levels along with helping in building resistance to stress
- It helps in improving sleep quality and treatment of insomnia
- Nutritionists across the globe have reported that based on the increasing demand for natural ingredients, ashwagandha is gaining popularity and helps in reducing anxiety and stress
- Although ashwagandha is safe for consumption, reports indicate that it may interact with thyroid, blood pressure, and medications for blood sugar
- Consumption of ashwagandha is safe if done under the consultation of the physicians
Avocado
- A rich source of unsaturated fatty acids increasing serotonin levels, further stimulating sleep induction, and higher magnesium content in the mood improvement
- Dieticians or nutritionists recommend avocados under stress and depression
- It is considered helpful in treating and preventing the symptoms
- According to studies conducted by the National Center for Complementary and Integrative Health, avocado offers omega-3 fatty acids, which have shown promising results in reducing stress, boosting concentration, and improving mood
- Clinical studies on avocado show that its consumption improves attention in overweight and obese people
Curcumin
- Curcumin is the principal curcuminoid of turmeric
- Active in the treatment of central nervous system disorders, including depression
- Curcumin demonstrated neuroprotective action in tardive dyskinesia, major depression, epilepsy, related neuropsychiatric/neurodegenerative disorders, and Alzheimer’s disease
- A randomized, double-blind, placebo-controlled study with 56 subjects supplemented with BCM-95 Curcumin (a natural patented turmeric extract) reduced the overall symptoms of depression, functioning as an anxiolytic individual with major depressive disorder when taken over 8 weeks
Medicinal Mushroom
- Lion’s Mane, Cordyceps, Chaga, and Reishi referred to as top medicinal mushroom
- Reishi, referred as the ‘Queen of mushrooms,’ helps in boosting the immune system and bettering the sleep pattern, and reducing stress
- Lion’s mane exhibits nootropic effects proving to strengthen memory and increase concentration
- Consumption of lion’s mane mushroom has been observed in several studies to improve anxious-depressive states along with sleep-related issues
These mushroom species are now being marketed in coffee mixes and dried formulations and have gained popularity across the region.
References
- Stress Management
- Eat Right, Drink Well, Stress Less
- Edible mushrooms
- Ashwagandha may lower stress, improve sleep
- Curcumin: A Review of Its’ Effects on Human Health
- Medicinal mushroom
- Daily avocado consumption improves attention in persons with overweight, obesity
Need a thought partner?
Share your focus area or question to engage with our Analysts through the Business Objectives service.
Submit My Business ObjectiveOur Clients
Our long-standing clients include some of the worlds leading brands and forward-thinking corporations.
- © 2021 Cheers Interactive (India) Private Limited. All rights reserved. FutureBridge ® is a registered trademark of Cheers Interactive (India) Private Limited.
