Journal of Bone and Soft Tissue Tumors (JBST) Editorial Office
For any queries please contact the editorial office
Journal of Bone and Soft Tissue Tumors (JBST)
Ediotrial office, IORG House, A-203, Manthan Apts, Shreesh CHS, Hajuri Road, Thane [W]
Maharashtra, India. Pin 400604
Tel- 02225834545 (office time 10-5 pm, Mon-Fri)
Email: editor.jbst@gmail.com
Publisher: Indian Orthopaedic Research Group. Thane, India. 400604
Email: indian.ortho@gmail.com | Tel: 022-25834545
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Journal of Bone and Soft Tissue Tumors (JBST) License
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Journal of Bone and Soft Tissue Tumors (JBST) by http://jbstjournal.com/ is licensed under https://creativecommons.org/licenses/by-nc-sa/4.0/
Based on a work at http://jbstjournal.com/.
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Journal of Bone and Soft Tissue Tumors (JBST) is the official Journal of The Indian Musculo Skeletal Oncology Society


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Не менш важливим є і якісний сон. Захистіть свій режим сну, створивши комфортні умови для відпочинку: затемнення кімнати, обмеження використання гаджетів перед сном та дотримання графіку відходу до сну. Дослідження свідчать, що повноцінний сон сприяє покращенню когнітивних функцій і емоційної стабільності.
Різноманітні методи релаксації, такі як медитація та дихальні практики, забезпечують відволікання від буденних турбот. Настанови експертів свідчать, що регулярна практика медитації допомагає знизити рівень тривоги і покращити концентрацію. На завершення варто відзначити важливість соціальних зв’язків для емоційного добробуту: спілкування з близькими та друзями здатне підвищити настрій та зміцнити відчуття підтримки.
Вітаміни та мінерали для підтримки психічного здоров’я
Вітамін D грає важливу роль у регуляції настрою та емоційного стану. Дефіцит цього вітаміну може призводити до розвитку депресивних симптомів. Щоб підтримувати належний рівень, варто включати в раціон продукти, багаті на вітамін D, такі як жирна риба (лосось, скумбрія), яєчні жовтки, а також обирати добавки з вітаміном D3, якщо це необхідно.
Вітаміни групи B
Вітаміни B, зокрема B6, B9 (фолієва кислота) та B12, мають позитивний вплив на психічне благополуччя. Вони забезпечують підтримку нервової системи, покращують функцію мозку і допомагають у зменшенні симптомів тривоги. Включайте в раціон зелені листові овочі, бобові, горіхи, рибу, м’ясо та молочні продукти для отримання необхідних елементів.
Мінерали для психічного здоров’я
Цинк та магній також важливі для підтримки здоров’я мозку. Цинк бере участь у регуляції нейротрансмітерів, що впливають на настрій. Магній має заспокійливі властивості та сприяє зменшенню стресу. Включайте до меню насіння, горіхи, гречку, листові овочі й чорний шоколад для покриття добової потреби.
Природні адаптогени: як рослинні засоби впливають на стрес
Для зниження рівня стресу варто розглянути адаптогени, такі як женьшень, родіола і ашваганда. Ці рослинні компоненти стимулюють діяльність надниркових залоз, допомагаючи організму краще справлятися із зовнішніми чинниками. Наприклад, дослідження показують, що ашваганда може знижувати рівень кортизолу – гормону стресу, в середньому на 30% при регулярному вживанні.
Крім того, важливо включати адаптогени у свій раціон як у формі добавок, так і у вигляді чаю. Зокрема, женьшень можна додавати до смузі або використовувати як основу для напоїв. Регулярне споживання цих природних компонентів може підвищити стійкість до психоемоційних навантажень. Настій родіоли, наприклад, традиційно вживають для підвищення витривалості і зменшення втоми.
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