How to strengthen the nervous system and psyche?
The nervous system of a modern person is constantly exposed to stresses.Especially often they face residents of large cities, where the rhythm of life is often simply exhausting.Frequent stresses often lead to the fact that people not only suffer from the psyche, but also develop or exacerbate chronic somatic diseases.You can only keep your health by taking adequate measures to strengthen the nervous system.In some cases, the assistance of a qualified psychotherapist or neurologist is required.Table of contents: Basic measures for strengthening the nervous system Avoiding bad habits Daily regimen Proper nutrition
Basic measures to strengthen the nervous system
In order to improve resistance to stress, it is recommended:
- physical exercise;
- observance of the working and rest regime;
- high-grade dream;
- proper nutrition;
- pharmacological agents;
- rejection of bad habits;
- vitamin therapy;
- individual and group psychotherapy;
- auto-training and relaxation techniques.
Abandonment of bad habits
To stabilize the work of the nervous system, it is first necessary to rid the body of chronic intoxication, that is, to stop smoking and minimize the consumption of alcoholic beverages.
Ethanol is one of the most dangerous poisons for nerve cells of .It stimulates the processes of excitation and breaks the inhibition, which quickly leads to overload.Regular consumption of alcohol even in small volumes over time leads to the formation of severe brain damage - alcoholic encephalopathy.In a person with this pathology, memory deteriorates, the ability to concentrate and work capacity is affected.
Smoking also has a very negative effect on the functional activity of the nervous system, since nicotine causes the narrowing of the vessels.This, in turn, leads to oxygen starvation and even cell death in the cerebral cortex.Both alcohol and smoking are the leading predisposing factors in the development of strokes, after which the restoration of the functions of the nervous system in its entirety is often impossible.
Important: should not take medications containing psychoactive substances without prescribing a doctor.Their use for a while "spurs" the nervous system, forcing it to work in an emergency mode.But the excitement is quickly replaced by a strong exhaustion, the consequence of which are often disorders of the psyche.
Nervous and physical overwork should be avoided whenever possible.The regime of the day needs to be optimized.An adult needs at least 7-8 hours of sleep per day for a complete rest.Try to go to bed and wake up at the same time( including - and on weekends).
You do not have to stay late at work until absolutely necessary.It is precisely with workaholics that nervous breakdowns occur most often against the backdrop of chronic fatigue and stress.
Note: recovery of the nervous system is best facilitated by sleep from 22 - 23 hours to 7 am.
Most people need to reconsider the nature of the food.Frequent "snacks on the run" and the use of harmful products( in particular - fast food) have the most negative effect on the general condition of the body.It is recommended to pay extra attention to products that increase stress resistance, and include in the daily menu as many vitamins as possible.
Please note: are the best antidepressant products for chocolate, bananas and citrus fruits.
For the higher nervous activity, the protein - both plant and animal is useful.Protein compounds help improve memory and increase reflex activity.
The best sources of protein:
- milk and dairy products;
- soybean and other leguminous crops;
- chicken meat;
- egg yolks;
- fish and seafood.
Moderate consumption of fats( especially - vegetable) is also very important, because the fatty acids contained in them increase the emotional stability of .
Carbohydrates are the main source of energy for the brain cells of .Their deficiency causes rapid fatigue, drowsiness during the day, impaired memory capacity and even recurrent headaches.Particularly useful are carbohydrate compounds that are present in large quantities in cereal crops.
The most important vitamins
Normal functioning of the nervous system is impossible with hypovitaminosis( vitamin deficiency).
Vitamin B1 improves attention, stabilizes the emotional state( reduces nervousness and irritability), normalizes sleep and increases stress resistance.Products with a high content of B1 are egg yolk, cereals( buckwheat and oatmeal), beef and pork liver, sea kale, bran and legumes.
B6 helps to cope with sleep disorders and improves mood.This vitamin is abundant in potatoes, bananas, beef, bakery products from wheat flour, prunes and natural orange juice.
B12 improves cognitive abilities and improves vitality.To provide the body with a sufficient amount of this vitamin, it is recommended to consume chicken, liver, seafood, eggs and sour-milk products.
Strengthening the nervous system is promoted by ascorbic acid, which is abundant in fresh fruits and herbs.Valuable sources of vitamin C are rose hips, cowberry, currant, citrus, cauliflower, spinach, pepper and fresh tomatoes.
Vitamin E will help to overcome fatigue, irritability and absent-mindedness. It is present in most quantities in nuts( especially almonds and hazel), eggs( chicken and quail), and vegetable oil( olive and sunflower).
Do not forget about trace elements. For nerve cells, phosphorus is particularly important, which is abundant in fish( especially marine), cheese, beans, peas, eggs and buckwheat.
Hardening involves a regular dosed effect on the body of physical factors. The most common and affordable method is wiping and dousing with cold water.Its temperature should be gradually reduced, and the duration of the procedures should be increased.The decisive factor is not the strength of the stimulus, but the duration of its action.Hardening increases efficiency, increases physical endurance and stimulates mental activity.It is important that the sessions are daily;Only in this case the body can adapt to them.
One of the factors that favorably affects all human organs and systems is dosed ultraviolet radiation. In summer in sunny weather it is useful to sunbathe for 10-15 minutes daily.In the cold season it is advisable to visit the solarium.The main thing is to observe the measure!
Much importance for the stabilization of the nervous system has a dosed physical load. To strengthen the body is extremely useful morning exercises.Exercise is advisable to perform in the fresh air or in a well-ventilated room. If possible, it is recommended to visit the gym 2 or 3 times a week.
During the day, it is useful to take 5-minute breaks to perform simple exercises;This is especially important for those who work is associated with a constant stay in a sitting position.Avoiding depletion of the nervous system allows alternation of mental and physical exertion.It helps to restore the energy potential of cells and prevent the development of a stressor state.
Note: if you have to sit in front of the monitor all day, you need to do special gymnastics for the eyes from time to time, or at least cover them for a few minutes.
On weekends or during the holidays it is useful to do tourism or just go out for a walk from time to time.
A simple and affordable way to strengthen the nervous system is the usual nightly walks at a calm pace for half an hour .They allow you to recover well after a busy day.It is better to walk just before bed, and then take a shower and go to bed.Following these simple recommendations, in the morning you will feel fresh and rested.
Medicinal plants and pharmacological preparations
Preparations of a number of medicinal plants contribute to the improvement of the psychoemotional state. Cope with fatigue and irritability and prevent stress by helping herbs with a mild sedative( soothing) effect of .These include motherwort, valerian, lemon balm and peppermint.From these plants you can prepare decoctions and infusions yourself.Pharmacies sell phytopreparations in the form of alcohol tinctures( they should be used with caution) and dry extracts in tablets.
To increase vitality and to cope with apathy, lemongrass, echinacea and eleutherococcus help.
To normalize the balance of the processes of excitation and inhibition in the nervous system, in a number of cases, such pharmacological agents as Novo-Passit and Persen are shown.They are created on a natural basis and are characterized by excellent tolerability( almost complete absence of side effects).
Drugs that are prescribed to strengthen the nervous system:
Important: before using even the most "harmless" medications( including broths of herbs) it is advisable to consult a doctor for contraindications.
For serious nervous disorders, the doctor may prescribe drugs from the group of antidepressants.When they are taken, the prescribed dosage should be strictly observed.
General massage and point self-massage of biologically active( acupuncture) points help to relax, relieve fatigue and strengthen the nervous system.
Please note: is rapidly promoted by acupuncture.Manipulation should be performed only by a qualified technician.
A very effective and common method of relaxation is yoga. You can practice it yourself, but better - in groups under the guidance of an experienced instructor.
Strengthening the body and spirit is promoted by the exercises of traditional Chinese schools of y-shu and qigong.
It is advisable to alternate gymnastic exercises with meditative practices that involve sexual relaxation and temporary withdrawal "into oneself."
Important: avoid questionable seminars of "personal growth".Their advertising often promises the solution of all psycho-emotional problems and achievement of complete harmony, but in reality for many people everything turns into the most severe nervous breakdowns that require the help of psychiatrists.
Do I need help with a doctor?
In a number of cases, a person can not cope with stress alone and its consequences .If even prolonged rest does not provide complete recovery of the nervous system, it is an occasion to seek help from a therapist or neurologist .In most cases, for a significant improvement in the psychoemotional state, only a few sessions of group or individual psychotherapy are sufficient.
You need help from an expert in narcology if you can not get rid of the bad habit yourself.The nutritionist will advise, what adjustments it is necessary to bring in a diet.The task of the physiotherapist is to select a set of physical exercises, taking into account the individual( age and physical) characteristics of the patient.
Vladimir Plisov, medical reviewer