Saturday, 20 July 2013

Naturally Reduce Anxiety 4 Ways

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1. What to eat. 2. Herbs that help. 3. Supplementation. 4. How to relax. FOODS THAT REDUCE ANXIETY: Water. Staying hydrated is an important way to reduce anxiety symptoms. Vegetables. Filled with fiber and vitamins, these can help regulate your body. Fruits. Get your carbs and sugar from fresh fruit, not refined sugars. Foods rich in tryptophan. This natural relaxation component can do wonders for your anxiety. Look at poultry, oats, soy and sesame seeds to get a good dose. Foods rich in Omega-3 Fatty Acids. Fish, flax seed and winter squash might help with anxiety and depression. Foods rich in magnesium. A crucial vitamin that most of the population lacks, this can be found in tofu and black beans.

HERBS THAT HELP: Here is a short list:
Chamomile. A natural sedative, chamomile can be added to teas for a calming effect.
Fennel. Though this might not help with anxiety itself, it can help alleviate the symptoms.
Kava. This is proven effective for moderate to severe anxiety.
Catnip. Just as it relieves stress and promotes relaxation for cats, this works for humans, too!
Motherwort. This relieves anxiety, and is safe for pregnant women.
Hops. This can help fight off stress, insomnia and headaches.
St. John’s Wort. Known for fighting depression, this one might also help with anxiety, as the two can go hand-in-hand.
Skullcap. This is a natural sedative used to treat anxiety, restless leg syndrome and even epilepsy.
Passionflower. Much like kava, and good for mild to moderate anxiety.
Valerian Root. A very effective sedative that soothes tension and stress.

SUPPLEMENTS THAT HELP:
B Vitamins. B complex vitamins, especially B12 in hydroxocobalamin or methylcobalamin form, can help regulate the body’s response to stress. Foods high in B Vitamins include meats, fish, vegetables (especially leafy greens), whole grains and bran, beans and legumes, and certain nuts, including cashews and hazelnuts.
Magnesium. This mineral helps balance the neurotransmitters in the brain and keeps the nervous system working properly. You can take this as a supplement to get your recommended daily dose, and you can also get it from foods like bran, dried herbs, cocoa powder, seeds of the squash, pumpkin or watermelon, sunflower seeds and even molasses.

HOW TO RELAX:
The more relaxed you are, the better your body will be able to deal with anxiety. Here are a few ways to calm things down.

Massage and Acupuncture. Touch has been proven to help relieve stress and anxiety. Massage and acupuncture can help move energy through the body, as well as simply relax the muscles.
Breathing Exercises. Rapid breathing is a sign of an impending panic attack. Avoid this by practicing deep breathing techniques. Breathe in through the nose and out through the mouth, breathing deeply enough that your diaphragm moves up and down as you breathe. Practice this until it becomes second nature.
Meditation and Yoga. Studies – and thousands of people – have proven that yoga and meditation can reduce stress, relieve anxiety, lower heart rates, lower blood pressure and give you a general sense of well-being. You can do this with a class, or in the privacy of your own home.
Warm or Hot Baths. A warm bath can help relax the muscles, ease aches and pains and give you quiet time to think, all of which can reduce anxiety. To make it even more advantageous, add Epsom salts – your body can absorb magnesium while you soak.
If the anxiety continues or worsens even with these natural remedies, there might be an underlying cause. In that case, speak with your naturepath or physician.

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