# Health & Wellness

Some things I've learned from educating myself when It comes to boosting productivity and reducing personal stress and anxiety

Some things I've learned from educating myself when It comes to boosting productivity and reducing personal stress and anxiety

Stress and anxiety can cause adverse effects on all of us, including myself, having gone through an exacting dose of it in the past. In my case, the results affected my productivity capacity to create value.

Because I had to get things in order and get well in this aspect of my life, I reached out for professional help from a qualified specialist, and the things I learned from that endeavor have improved my understanding and handling of that part of my life.

I also learned how serotonin levels correlate to stress and anxiety, but most importantly, my understanding of how stress was negatively impacting my productivity at work and home.

Disclaimer: I am not a medical, health, or diet professional. This card is intended for informational purposes only and should not be interpreted as medical, health, or diet advice. Moving on...

Serotonin is one of the most important signaling molecules within the gut and the brain. It is derived from the amino acid Tryptophan. Brain serotonin is a neurotransmitter responsible for mood, behavior, and sleep.

Serotonin's central role is to initiate digestion and standard functionality of the central nervous system as a message broker between nerve cells. If serotonin levels aren't in balance, our physical, mental, and emotional health may suffer and can also affect appetite, cause stress and anxiety, which can reduce productivity.

How Serotonin Levels Affects Stress/Anxiety
One can feel depressed or struggle with poor memory and sleep when the brain serotonin is below optimal levels. This is because serotonin, synthesized in the neurons and pineal gland in the brain, is a precursor for the pineal hormone melatonin, which promotes sleep.

Alternatively, when serotonin is above optimal levels, one may experience rapid heartbeat, agitation, or twitching muscles.

Implementing a mindfully crafted nutrition and lifestyle is most recommended and necessary to support healthy serotonin levels.

Benefits of Healthy Serotonin Levels in The Brain
- Reduces / Eliminates stress, anxiety, and depression.
- Mood enhancer towards positive thoughts.
- Improves sleep quality.
- Affects various functions and behaviors, including the stress response, digestion, breathing, and body temperature.

Substrates Needed For Serotonin Production
- Tryptophan.
- Magnesium.
- Light entering through the eye orbital.

My Holistic Approach to Dealing With Stress/Anxiety
- Eat foods containing a daily dose of Tryptophan and Magnesium.
- Eat carbs daily (preferably plant-based). Carbs are the Uber for Tryptophan to the brain!
- Exercise 30 minutes per day. Cardio/Aerobic, Walking/Running, and Swimming.
- Spend about 10 minutes outside, sunglasses off, allowing your eyes to absorb sunlight.

Foods I Include to My Daily Diet in Take That Promotes Serotonin Production

Tryptophan: 250mg - 425 mg daily
- Whole milk (183mg/cup)
- Edamame (416mg/cup)
- Pumpkin Seeds (162mg/oz)
- Spirulina (929 mg/100g)
- Chia Seeds (738mg/100g)
- Oats (147mg/cup)
- Almonds
- Cashews
- Boiled Soybeans

Magnesium: 310mg - 320mg daily
- Pumpkin Seeds (168mg/oz)
- almonds (80mg/oz)
- Spinach (78mg/0.5 cup)
- Black Beans
- Dark Chocolate
- Potatoes
- Brown Rice

Wrapping up, I like to think about stress and anxiety as CONSTANTs, always lurking at the perfect conditions to trigger their occurrence. So learning to understand and know how to manage all that, including seeking professional help, has tremendously allowed me to properly address that aspect of my life. And the results are remarkable! I now sleep and feel well, think clearly, can now balance stress better, and last but not least, my productivity at work and home has and continue to be improved.



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