Nutraceutical Support for Stress Relief

Nutraceutical Support for Stress Relief Understanding Individual Vitality and Its Psychological Domain: Key Factors in Health Deterioration and Unfavorable Aging

Individual vitality encompasses all of a person’s physical and mental abilities, including psychological traits. Functional ability, the interaction between individual vitality and one’s environment, is crucial for healthy aging. Healthy aging involves developing and maintaining functional ability to ensure well-being in later years. Declines in individual vitality include loss of mobility, inadequate nutrition, vision and hearing impairments, and reduced mental functions, particularly cognitive deficits and symptoms of depression.

Aging is categorized into physiological (natural) and pathological (premature) aging. Physiological aging involves gradual morphological and functional decline, potentially allowing the human body to maintain its resilience for over 120 years. However, external factors such as unhealthy habits, stress, poor diet, socio-economic conditions, and environmental factors, along with internal factors like genetics, can accelerate aging, leading to pathological aging.

Gerontology and geriatrics are increasingly focusing on assessing individual vitality and finding ways to enhance it, developing methods for geroprotection and geriatric prevention to mitigate age-related pathological processes and decrease vulnerability to daily stress. Early intervention in geroprotection and prevention can delay or even partially reverse the onset of senile asthenia by addressing nutritional deficiencies, increasing physical activity, and improving emotional well-being. Research also explores new ways to influence the central nervous system and cognitive functions through bioactive components that support normal functioning and reduce the formation of pathological components.

Studies have identified common issues among the elderly, such as cognitive decline, reduced physical activity, nutritional disorders, vision and hearing impairments, and symptoms of depression, with a significant prevalence that requires gerontological prevention.

Gerontological prevention programs focus on six domains: motor (balance, gait, muscle mass and strength, known as sarcopenia), cognitive (memory, self-control, problem-solving, spatial orientation, learning new skills), sensory (vision, hearing, smell, touch), psychological (mood, attitudes, emotional state), nutritional (diet), and somatic (cardiorespiratory issues, neuro-immuno-endocrine background, hormonal status, polypharmacy).

The psychological domain in gerontological prevention involves measures to improve the psychological status of elderly patients, enhancing their adaptability and individual vitality to prevent geriatric syndromes like depression, anxiety, loneliness, and ageism. Negative age stereotypes can increase stress among the elderly, leading to poorer health behaviors and reduced treatment adherence.

Assessing health and aging types through the psychological domain involves questionnaires, scales, and functional methods. A significant proportion of undiagnosed and untreated depressions occur in the elderly, who may present with mild, persistent depressive symptoms, comorbid neurological and somatic conditions, or atypical primary symptoms, complicating diagnosis. Assessing elderly patients for depression symptoms, social isolation, and self-care difficulties is crucial, as these are key factors in reducing quality of life. The Geriatric Depression Scale, which evaluates mood and emotional sensations over the past two weeks, is commonly used to identify anxiety and depression in the elderly.

Montgomery S.A., Asberg M.A., 1979

Patient Health Assessment Scale

Over the past two weeks, how often have you been bothered by any of the following problems?

Interpretation of Results:

• 0–4: No depression
• 5–9: Low risk of depression
• 10–14: Moderate risk of depression
• 15–19: High risk of depression
• 20–27: Extremely high risk of depression

If there’s suspicion of a somatic illness causing the condition, the doctor will definitely order additional examinations for the patient, such as: complete blood count (CBC), blood chemistry panel, urine analysis (UA), electrocardiogram (ECG), electroencephalogram (EEG), rheoencephalogram (REG), magnetic resonance imaging (MRI) of the brain.

Developing an Individualized Health Management Plan for Health Disorders and Unfavorable Aging in the Psychological Domain

Choosing an Individualized Diet

The brain regulates the activity of all metabolic processes in the body. In the absence of certain nutrients, the brain will attempt to compensate for their deficiency by using internal reserves, often through the breakdown of muscle tissue (common in patients with depression), stimulating or suppressing appetite. A prolonged nutrient deficiency and depletion of internal reserves manifest as irritability, depression, sleepiness, memory decline, and psycho-emotional disorders.

The diet of such patients should be balanced, with a regular eating schedule, and avoiding episodes of hypoglycemia, which contribute to resistance to depressive disorders. It’s also necessary to increase the intake of ingredients that prevent depression and decrease those that provoke its onset.

Foods That Help Prevent Depression:

• Turkey, poultry, and red meat contain B vitamins and essential elements for the body: iron, selenium, and zinc.
• Fish and seafood provide omega-3 fatty acids, considered one of the best natural antidepressants. To improve mood, it’s recommended to eat at least two fish dishes a week or add a teaspoon (5 milliliters) of ground flaxseed (also a source of omega-3 acids) to cereals, yogurt, or salads daily. Seafood also contains a significant amount of zinc and iodine, essential for the endocrine system’s normal functioning. Hormones largely determine our mood.
• Cheese helps regulate sleep and reduce stress levels.
• Chocolate aids in the production of the happiness hormone endorphin. Cocoa beans, from which real chocolate is made, contain special antioxidants that extend the life of nerve cells. Consuming 30 grams of quality dark chocolate a day is sufficient.
• Legumes contain B vitamins that improve the nervous system’s functioning.
• Orange-colored vegetables and fruits are antioxidants and contain a significant amount of vitamin C, which plays a leading role in combating stress. It’s recommended to eat at least one carrot every morning when carbohydrates and beta-carotene are better absorbed.
• Avocados contain vitamin B6 and fatty acids.
• Bananas contain melatonin, which helps regulate sleep; insomnia is a common sign of depression.
• Nuts and seeds contain alpha-linolenic acid, a type of omega-3 acid that helps maintain calm and prevent feelings of anxiety, as well as magnesium, which contributes to the production of a substance responsible for feelings of joy. Almonds contain vitamin B2, E, zinc, magnesium, affecting the body’s production of serotonin, which in turn counteracts stress and improves mood. A small amount of these nuts daily is enough to relieve the nervous system.
• Spinach or seaweed is very rich in iodine, which positively affects the thyroid gland’s functioning and is a structural element of many hormones. 100 grams of seaweed a day will provide the daily iodine requirement and serve as an excellent stress prevention.
• Turmeric, black pepper, oregano, and rosemary fight depression and enhance the action of antidepressants.
• Green leafy vegetables are a source of folates, which decrease in depression (white and cauliflower, lettuce, spinach, sorrel). In the season, it’s recommended to eat a bit of celery daily, blending the plant or adding it to a salad.
• Cocoa contains special substances that improve mood and reduce feelings of anxiety.
• Grains are rich in B vitamins, which are very necessary for replenishing life energy and strength. (whole grain bread made from coarse flour with the inclusion of grains with husks).
• Green tea contains L-theanine – an amino acid that penetrates the brain and positively affects its functioning. Its anti-stress effect is based on a high content of antioxidants. Moreover, the process of drinking tea itself is calming, providing physical and moral relaxation.
• Milk is a source of vitamin B12. Depression is associated with low levels of vitamin B12.

Depression Provokers: The main categories of products that, with regular and uncontrolled intake, deplete the body’s adaptive capabilities and reduce stress resistance are identified: caffeine, alcohol, artificial dyes, sweeteners, preservatives. Also, the consumption of bakery products and fast food leads to depression.

Choosing an Individualized Level of Physical Activity

The importance of physical activity, exercise, and cardiorespiratory training in preventing and treating chronic diseases such as cardiovascular disease, obesity, type 2 diabetes, as well as in reducing cognitive abilities, life expectancy, longevity, and vitality is undeniable.

In response to acute and or chronic physical exertion, exerkines are produced – signaling molecules that contribute to the favorable effect of physical exercises on cognitive abilities (fibronectin type III domain-containing protein 5 (FNDC5) / irisin, cathepsin B (CTSB), 3-hydroxybutyrate (3OHB), lactate, interleukin-6 (IL-6), and brain-derived neurotrophic factor (BDNF).

Despite growing scientific evidence of the beneficial effects of physical exercises, according to the World Health Organization (WHO), one in four adults does not meet the minimum global recommendations.

Meta-analyses have shown that for mild and moderate depression, the effect of physical exercises is comparable to antidepressants and psychotherapy (with the greatest effect in moderate-intensity aerobic exercises), and for severe depression, they are a valuable addition to treatment.

The World Health Organization (WHO) recommends that older adults perform 150–300 minutes of moderate or 75–150 minutes of high-intensity aerobic physical activity per week, along with strength exercises involving major muscle groups at least three times a week.

Metabolic equivalents (METs) are the ratio of working metabolic rate to the resting metabolic rate. Sitting is 1 MET, and brisk walking is about 4 METs. So, walking briskly for 2 minutes, one can perform 8 MET-min. If WHO recommendations are translated into METs-min, the range is from 600 to 1200 per week.

The estimated minimum dose of physical exercises associated with clinically significant changes in cognitive functions – 724 MET-min per week – slightly exceeds the lower limit of the WHO-recommended level of physical activity (i.e., 600 MET-min per week); equivalent to 150 min/week of moderate intensity or 75 min/week of high intensity. People with overweight/obesity should train at a lower dose threshold – the maximum effect is about 600 METs-min – compared to people with a healthy BMI. As they lose weight and develop tolerance to physical exertion, METs-min should increase.

Clinically significant effects can manifest at exercise doses significantly lower than the recommended minimum dose of 600 MET-min per week, depending on the type of exercises performed (e.g., ~500 MET-min per week for resistance exercises).

Older adults with reduced physical abilities (determined by walking speed, grip strength, and other parameters) should be recommended a comprehensive physical exercise program, including weight training with a gradual increase in load and other components (balance training, flexibility exercises, and aerobic exercises). Weight training, such as weightlifting, mind and body exercises, such as yoga and tai chi, improve cognitive functions by reducing stress and anxiety levels. It’s important to find the exercise you like, which will help you stick to a daily routine. Make exercises a priority, set aside time for physical activity every day, find a workout buddy, try new activities like dance lessons or team sports to keep workouts interesting.

Informing About the Logistics of Obtaining Medical Care

Psychological support is a system of professional support measures and assistance to an individual or family by professionals providing psychological help. It aims to prevent, resolve, and overcome psychological issues, difficult life situations, and crises and their consequences that disrupt normal life activities and cannot be overcome independently. This system aids in maintaining mental and somatic health, optimizing psychological development, social adaptation, self-development, self-realization, rehabilitation, and improving the quality of life. Therefore, this system addresses not only psychological but also medical-social problems of the elderly.

Psychological assistance for the elderly is provided by healthcare institutions and social services. The healthcare system includes geriatric centers, geriatric inpatient wards, nursing hospitals, medical-social care departments of medical institutions, and hospices. Social protection system institutions include gerontological centers, nursing homes for the elderly and disabled, social rehabilitation centers, specialized departments of social-medical care at home by social service centers, and “home hospices”.

Among the interesting forms of work are mobile medico-social teams that function as day hospitals, serving remote areas. These teams include nurses and volunteer psychologists (common in the Krasnodar Territory, Kurgan, Kirov, and other regions).

Types of psychological assistance for the elderly include psychological education – providing information about the peculiarities of old age, the difficulties an elderly person may encounter upon retirement and cessation of work activity, etc. Additionally, diagnostics involve the study of cognitive functions, personality traits, professional abilities. Counseling and correction organize individual and group consultations and sessions on various issues to solve psychological problems, cognitive training, communication skills training, creativity, sensitivity, self-confidence, etc.

Another important form of psychological assistance for the elderly is the operation of helplines at some social protection centers. Information about the helpline and its capabilities is obtained from social workers serving pensioners.

Non-governmental and private organizations also provide psychological assistance to the elderly, based on charitable and religious foundations.

Nutraceutical Support VIRUIN_PROstress

Composition of the Nutraceutical and the Action Mechanism of Components The dietary supplement VIRUIN_PROstress initiates a cascade of positive effects on the overall state of the body, namely, strengthening the resistant and adaptogenic functions of the CNS, having a calming effect, increasing resistance to stress-related physical and emotional loads, and improving performance.

Ingredient composition: “extract-peptide complex STOPstress IPH EP” (valerian extract, phosphatidylserine hypericum perforatum extract, lemon balm extract, peptide complex IPH EP, sage leaf extract, 5-hydroxytryptophan, asparagus extract, hops extract, microcrystalline cellulose), capsule (hydroxypropyl methylcellulose), magnesium stearate (anti-caking agent).

Dosage, Application Features, Indications, and Contraindications. Used as a dietary supplement – a source of valerenic acid, phospholipids (phosphatidylserine, hypericin, peptide IPH EP, rosmarinic acid, 5-hydroxytryptophan, saponins. Take 1 capsule orally three times a day with meals for 30 days. If necessary, the course can be repeated after 1 month.

Contraindications: individual intolerance to the components of the supplement, pregnancy, breastfeeding.

Conclusion

The issue of creating comfortable socio-psychological conditions for the elderly is extremely relevant, as its resolution determines the elderly person’s activity, their participation in the social environment, and their position in society. Therefore, creating opportunities for the elderly to adapt to a new social environment and changing society’s attitude towards them is a priority task.

To improve the level of psychological well-being and maintain the active life of older adults, it is essential to provide information about the availability of assistance in outpatient settings and social institutions as accessibly as possible. It is crucial to adhere to a diet that prevents the development of depression (poultry, citrus fruits, green vegetables, nuts, chocolate, etc.) and to limit the presence in the diet of products that contribute to depressive disorders (coffee, alcohol, bakery products, fast food).

The dietary supplement VIRUIN_PROstress, which strengthens the resistant and adaptogenic functions of the CNS, has a calming effect, increases resistance to stress-related physical and emotional loads, and improves performance, should not be overlooked. This is necessary for the normal life activity of the elderly.

It is important to adhere to a certain level of physical activity that prevents depressive episodes, namely 724 MET-min per week, equivalent to 150 minutes/week of moderate intensity or 75 minutes/week of high intensity. Finding enjoyable exercises is crucial, as it helps stick to a systematic weekly routine, allocate time for physical activity daily, and try new types of activities.