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My vitamin B12 is 212 and the lower limit is 211 for normal range. Also 25-OH VITAMIN D (TOTAL) is 5.99 ng/ml which is deficient. Symptoms: Body fatigue, poor concentration and memory for last 6 months. Are my symptoms because of vitamin deficiency. Is it advisable to take cholecalciferol and vitcofol (b12) injection. Please advise the frequency.
STRESS -BUSTING FOODS
Stressful events cause our cortisol levels to rise.cortisol causes food cravings, and in women, those cravings tend to be strongest for carbs, especially sweet according to research.
Stress and nutrition have always been linked- it's a fact. Someone with a healthy and balanced diet is likely to be far less than those someone with a poor diet.
Healthy, nutritious food and breathing exercise are the simplest methods for relieving stress.
Food with high vitamin and minerals actively help to reduce stress levels.
Food and drinks that can trigger and aggravates stress includes.
*Tea, coffee, coca, energy drinks.
* Fast foods and takeways.
* Butter cheese.
* Meat and shellfish.
* Sugar, alcohol, soda, soft drinks, chocolate drinks.
* Beverages like soft drinks which contain no vitamins and minerals.
STRESS - Busting food how they work:
1.Bowl of oatmeal boost levels of serotonine a calming brain chemical.
2.Complex carbs- All carbs prompt the brain to make more serotonine. whole grain bread, pasta, cereals, oatmeal.
3.Spinach- Too little magnesium may trigger a headache and fatigue compounding the effect of stress.other green leafy vegetables, cooked soybeans, fillet of salmon also high in magnesium.
4.Fish- omega 3 fatty acid found in fish such as salmon and tuna can prevent surges in stress hormone and may help to protect against heart disease, depression, and PMS.
5.Black tea- Drinking black tea may help you help recover from stressful events more quickly than tea drinkers.
6.Avocados- one of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana.
7.Almonds- vitamins E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression.
8.Raw veggie- crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks help release a clenched jaw that can ward off tension.
10. Milk- another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. ADIVCE TO TAKE LOW FAT AND SKIM MILK.