Anxiety is something almost everyone experiences at different levels. Some people only experience it when they have a deadline approaching, while some people feel it on a daily basis. It can be debilitating and have a major effect on people’s day to day lives.
10 Natural Remedies to Reduce Anxiety In 5 Minutes or Less
While there are many different pharmaceutical options, these can often come with unwelcome side effects. But of course, nature has provided us with alternative methods to ease our anxiety quickly, and without the cost of conventional medicine.
Natural Remedies For Anxiety
This is an easy way to instantly feel more at ease. Chamomile has two chemicals, apigenin and luteolin, that promote relaxation. A study conducted at the University of Pennsylvania Medical Center found that participants with generalized anxiety disorder that took chamomile supplements had a significant decrease in participants given only a placebo. Suggestion: try drinking three cups a day when you’re feeling anxious.
Research has found that omega-3 fatty acids can ease anxiety symptoms and lift your mood. The omega-3s work by lowering the levels of stress chemicals in your body, such as adrenaline and cortisol. Great sources of omega-3s are tuna, salmon, chia seeds, flax seeds and walnuts. Try to incorporate these foods into your diet as much as possible.
Studies have found that people who underwent massages with lavender we more upbeat and had less anxiety than those who didn’t. Lavender has also been found to lower systolic blood pressure, the number most associated with stress. You can put a few drops on your pillow before bed or in a nightly bath but if you need quick relief, put a few drops into some boiling water and let the steam wash calmness over you.
An amino acid, L-lysine is one of the building blocks of your brain’s chemical messengers called neurotransmitters. Studies have shown that people who were taking L-lysine supplements were found to experience less anxiety symptoms and lower levels of stress hormones. You can make L-lysine a regular part of your diet by eating meat, fish, and beans or taking oral supplements. In the study mentioned above, patients took 2.64 grams of lysine daily.
Natural sunlight is the best way to increase your body’s level of vitamin D. Vitamin D naturally decreases symptoms of depression and anxiety, and all you need is 15 minutes!. Getting outside and enjoying the sun can take your mind off of stress. If you’re in an urban area, looked for a park or quiet street to let yourself relax and get back to calm.
Not only is exercise good for you, it will make you feel good too by flooding your body with feel-good endorphins. Researchers have found that increasing your body heat, which is a natural result of exercise, can alter neural circuits controlling the neurotransmitter serotonin. This can boost your mood, increase relaxation, and alleviate anxiety, and all you need is 21 minutes of exercise a day!
Epsom Salts Bath
A hot bath works to calm you by raising your body temperature, but adding epsom salts increases the relaxation factor. The magnesium sulfate in the salts has been shown to alleviate anxiety and lower blood pressure, a major symptom of stress. You can also add lavender oil to your bath water to reap those benefits as well.
Caffeine is known to boost energy your energy, but it also makes us anxious and jittery. You should cut caffeine out of your diet, but if you can’t cut it out completely, try switching to drinks with less caffeine and more health benefits like green tea. Make sure you look out for caffeine in other things you eat and drink like sodas, chocolate, or medications.
Examine Your Diet
Along with caffeine, alcohol and added sugars are also known to make us more anxious. Be careful to not become deficient in vitamin B1, magnesium, and zinc as this could lead to anxiety. Stay away from processed foods and trans fats, and don’t let your blood sugar drop as this can lead to anxiety attacks.
Foods To Eat
Blueberries and peaches contain nutrients that relieve stress, and whole grains are rich in amino acids that our bodies convert to serotonin, which can improve our mood and calm us. Oats are high and fiber that helps keep our blood sugar from spiking and affecting our mood, and foods rich in vitamin C, magnesium, and omega-3s help lower levels of the stress hormone cortisol.
You can easily incorporate one, some, or all of these methods into your daily routine and immediately begin to feel the difference. Anxiety has no place in a happy, healthy life so get rid of it with these natural solutions.
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