Stress, mood and sleep management

 Prebiotic foods have been shown to help reduce cortisol levels. So, consume fermented foods like sauerkraut, kefir, yoghurt and kimchi. The prebiotic foods, like onions, garlic, leeks, asparagus, apples and green bananas. Foods rich is fibre, protein and fat, with low sugar are better. These foods reduce the blood cortisol, known as stress hormones, by improving the microbiomes in GIT. Eating when, feeling stress (Binge eating) is not good. More food-more weight gain. The pre and pro biotics, significantly increase the content of metabolite short-chain fatty acids (acetate and butyrate), which improve the expression of genes of tight junction in the intestine and reduce inflammation in GIT. It also improves the expression of clock genes (BMAL1 and CLOCK) in hypothalamus and hippocampus. Foods rich in galacto-oligosaccharides, present in lentils and cabbage; polydextrose, lactoferrin, and milk fat globular proteins rich in dairy products are good pre-biotics.

Sleep management: Deprived sleep, releases excess cortisol and catecholamines (Stress hormone). To have better sleep, some important recommendations are being given.

Fix time of dining, at least 2 hours before going to bed. Try to sleep, before 10 PM. Have good amount of physical work or exercise/yogic asanas/pranayama (enhances release of happy hormone). During day time, staying in bright sun-light helps in getting good sleep at night. This enhances adenosine accumulation brings you alert during day and induces sleep at night. The Adenosine is a somnogenic substance, which acts through activation of A₁ or A_2A receptors in the brain. As the adenosine builds up in the brain or in the blood, by high ATP breakdown (attributed to more physical work/exercise), it interacts with specific cell receptors, inhibiting neural activity and causing drowsiness (doi: 10.3389/fnins.2019.00740). Day light exposure also regulate mood. The seasonal affective disorder (SAD), linked to more depression during winter season, is attributed less sunlight duration and intensity. (report from National Institute for Mental Health (NIMH, USA). The use of medhya rasayana (ayurvedic herbs) as Food supplements/medicines (neuro-tonic for repair of nervous fatigue) are recommended. These food supplements are available in market, but expensive, so it is recommended to make them by yourself, in your home kitchen). To follow the meditational yoga, by following instructions of yoga guru, either physically or through YouTube videos is helpful. 

Chronic stress: Adopt the work you like (Hobbies), and avoid stress triggers like your work place, deadline for your work, irritating company of people/ job/ thoughts/ workplace etc. in one word follow recommendations of Yama and Niyama of Astang Yoga which is available on internet and several religious books. This specifically means social philanthropy in form of following dharma. By definition Niyam includes 5 points i.e. Shauca (Cleanliness/Purity of thoughts, body, mind and surroundings) Santosha: Contentment (control on desire and try to be happy what you have-limits), Tapas: Discipline of daily activities related to diet, sleep and physical/mental activities), Svadhyaya: knowing and practice the morality by reading, listening, interaction with learned people) and Ishvara Pranidhana: Devotion to God by having attitude of gratefulness to god, parents, teachers and all those who have helped you in some time of your life and career building by any means)

The spiritual faith in super power (God), avoiding sense of hatred against good people, who have gained prosperity through their hard and honest deeds, giving donation to poor/ for social cause, ishta (sacrifice) and purta (involving yourselves in civic works). These acts can be of 3 types as karma (rites)which could be on nitya (daily), or naimittika (for special occasions) and kamya (to fulfil the specific desire in mind). Following the recommendations of any religion/ dharma will keep one, on the right path and make one free from chronic stress. It would also enhance your will power, self-confidence (Satwavajaya- which is a way of treatment of a disease and to maintain the wellness-healthy life).

Drinks: Avoid too much caffeine, tea or cold drinks. 100 ml of them/day is enough, but do not take them in empty stomach. Recommended to take vegetable soups, citrus fruits, banana, Magnesium rich fruits and vegetables, nuts, peanuts etc. Milk with Cocoa, ashwagandha, satawar, turmeric, roasted barley powder (Sattu), ragi are good to drink. 

Life style: listening music, smelling fragrance, watching or listening short documentaries/ movies, whole body massage especially on head and foot, warm water bathing, accompany of persons/friends/family members of your liking.  

Body purification/detox: periodical whole-body massage, steam bath (abhangya, sawarng Sweden and shirodhara of Panchkarma-purva karma), balneotherapy for 40 minutes, mildly laxative at bed time (fortnightly), steam inhalation of ginger steam in morning are recommended.  

Prof Yamini Bhusan Tripathi, PhD Biochemistry

Former Dean, faculty of Ayurveda, IMS, BHU, Varanasi, India

CEO, Yamini Innovations (www.yaminiinnovations.com)