There is a lot we can do with diet and lifestyle to manage anxiety, and much of it is much safer and more efficient than medication.
Here are 6 pointers for managing anxiety naturally:
1. Keep Stable Blood Sugar
The American diet promotes a blood glucose roller coaster, and whenever we're on the flight down, we can feel anxious.
When our blood glucose crashes, our body responds with a stress response. We produce stress hormonal agents, cortisol and adrenaline, which inform our liver to make more blood sugar level to keep us alive. The good news: We survive. The bad news: This hormone tension response feels similar to stress and anxiety.
By stabilizing blood sugar level, you can prevent this tension reaction and reduce your anxiety.
Here's ways to keep steady blood sugar:
Consume more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and fine-tuned carbohydrates.
Consume 3 meals and 2 treats daily; do not skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will function as a blood sugar safety net throughout the day.
Always have a treat handy (e.g., nuts, hard-boiled egg, dark chocolate, Epic ™ jerky, Important Option wild salmon jerky, almond butter).
2. Do a Trial Off Caffeine
Do not underestimate the relationship between caffeine and stress and anxiety.
Think of it like this: When we're caffeinated, our nerve system is prepared for a battle. Introduce a stressor, and you have an all out stress and anxiety reaction.
If you suffer from anxiety, you owe it to yourself to do a trial off caffeine.
I understand, I understand, the concept of going off caffeine is providing you anxiety right now. If you lower your consumption gradually (coffee -> half-caf -> black tea -> green tea -> organic tea) throughout a week or 2, you'll prevent withdrawal signs. After a few weeks, you might be surprised to see that your stress and anxiety has decreased, your sleep has actually improved, your energy is stabilized, and you even tolerate tension better.
If you had a successful trial off caffeine, but you wish to go back to having that early morning routine, consider making green tea your go-to beverage, rather than a "Venti Skinny Vanilla Latte."
Getting sufficient great quality sleep is your best protection versus anxiety.
There's a 2-way street in between stress and anxiety and sleep-- stress and anxiety causes sleeping disorders and sleep deprivation makes us susceptible to stress and anxiety.
The very best method to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the general approach to stress and anxiety.
Lower or get rid of caffeine
Even if you have no difficulty falling asleep, caffeine decreases sleep quality.
Maintain stable blood glucose
Blood glucose fluctuations interrupt your sleep, triggering middle of the night awakening.
Be strategic about light:
Let your eyes see brilliant light in the early morning and dim light during the night.
If your room isn't really completely dark when you sleep, use an eye mask or get blackout curtains.
Wind down and disconnect before bed
4. Heal the Digestive tract
Possibly you have actually seen a few of the current articles about the relationship between gut flora and state of mind.
The bugs in our digestive system have a profound effect on how we feel and play an integral role in anxiety conditions.
Here's ways to promote healthy digestive tract plants and heal the digestive tract:
Avoid exactly what aggravates the digestive tract:
Food: Gluten, sugar, commercial vegetable oils, sweetening agents, alcohol.
Particular medications: Antacids, antibiotics, oral contraceptives (only make modifications under close supervision from your physician).
Add in what relieves the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you endure dairy).
Starchy bulbs: Sweet potatoes, white potatoes, plantain, taro, yucca.
Purchase Wise Choice Market Bone Broth.
If you remain in New York City, try Brodo.
Make your own bone broth.
Take a probiotic.
Consider supplementing with glutamine and collagen.
Develop the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage tension with yoga, meditation, breathing exercises, disconnecting, acupuncture, being in nature.
Deal with digestive tract infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medication specialist.
Workout is the very best anti-anxiety medication.
If you have a hard time to exercise regularly, forget the boot camps and triathlons. Get in the routine of mini exercises. Do small amounts of workout in your living-room or take a brief walk exterior. Sustainability is key.
In general, stand more, sit less, stroll whenever possible, and lower your standards for exercise.
Yoga and Tai Qi are particularly beneficial for stress and anxiety, but the most important thing is to discover something you take pleasure in.
Magnesium is mothernature's Xanax.
Many of us lack magnesium, considering that our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a couple of different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.
Anxiety has a substantial effect on quality of life. Maintaining stable blood glucose, minimizing caffeine, getting adequate sleep, healing the digestive tract, getting some workout and filling the body with magnesium are safe techniques that go a long way towards lowering anxiety. If your stress and anxiety does not react to these way of life interventions, I recommend having a consultation with a certified psychological health professional.
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