Believe it or not, around 40 million adults in the US experience anxiety on a yearly basis. Unfortunately, despite the dedication of scientists and research to have a better understanding of this condition, the major reason for this condition remains unclear.
Anxiety is characterized by restlessness and nervousness, as well as increased heart rate, sweating, trembling, hyperventilation, excessive worry, trouble concentrating, etc. All of these symptoms may negatively affect different areas of a person’s life.
Some of the possible causes for anxiety are brain chemistry, genetics, environmental factors, and medical factors or an illness. But, nothing has been definitely proven and scientists continue researching in hopes of finding an answer.
One such research, that is, a Japanese study, may have found something important when it comes to the connection between anxiety and vitamin deficiencies. Continue reading the article to learn more details about this study…
Vitamin Deficiencies Cause Anxiety?
According to the Japanese study, low levels of iron and vitamin B6 may cause the brain changes leading to panic attacks, hyperventilation, and other anxiety forms.
For the purposes of the study, the team analyzed the nutritional levels of 21 participants with different levels of panic attacks, hyperventilation, and anxiety. Their hope was to identify a pattern by testing nutritional deficiencies and other abnormalities.
They also did tests in the control group and then compared the results from the two different groups.
What Did the Study Show?
The researchers concluded that the people who experienced anxiety also had lower levels of vitamin B6 and iron than the individuals in the healthy group. This may support theories claiming that anxiety may be triggered by a chemical imbalance in the brain where serotonin plays a major role.
Why is serotonin so important? – Because it is known as the happiness hormone which activates the pleasure and reward systems in our brain. It is synthesized from tryptophan, an amino acid, and iron and vitamin B6 participate in this process.
When there is lack of these nutrients, the serotonin levels automatically decrease. Interestingly, many antidepressant medications today are based on the process of elevating the serotonin levels and better the mental health.
Unfortunately, some of the most common mental health problems today are anxiety and panic attacks. But, according to newest research, these mental health issues are not entirely mental in nature.
Namely, it was discovered that our diet and some other aspects of our physical health influence our mental well-being. This may not come as a surprise if we take into account that our entire body is connected.
This being said, recent study points out that there may be a link between low levels of vitamin B and iron in the body and panic attacks. Continue reading the article to learn more about this pivotal discovery…
Anxiety Disorders & Panic Attacks
From time to time, we all experience anxiety and it is considered a normal emotion that we experience before a test, public speaking or before bringing an important decision.
Anxiety disorders on the other hand are characterized by chronic anxiety and they happen as a result of numerous contributing factors, like personality, genetics, life experiences, and brain chemistry.
A panic disorder, though less common than anxiety disorders, is a type of anxiety disorder which happens all of a sudden and often, without any visible threat- only a perceived one.
The individual feels as if he/she is losing control. Its most common symptoms are sweating, fast heartbeat, hot and cold chills, chest and stomach ache, poor breathing, and weakness and dizziness.
Low Levels of Vitamin B and Iron Can Cause Anxiety?
The study was done by the Okayama University in Japan and it found an interesting connection between anxiety and insufficient amounts of vitamin B6 and iron in the body. The study took place at the Atago Hospital which has around 7,800 critically-ill patients on a yearly basis.
During the study, 44 patients who fit the inclusion criteria experienced a panic attack. 21 of these people agreed to participate in the study. These patients were women in pre-menopause. 10 of them were patients with panic attacks and 11 with hyperventilation attacks. There was not a significant age difference between the groups.
The levels of vitamin B6 and iron were significantly low than that of the control group consisted of healthy individuals.
The Importance of Vitamin B6 & Iron in Serotonin Synthesis
For a long period of time, this hormone has played its role in anxiety disorders. According to the research team, serotonin is synthesized from tryptophan.
During the synthesis of serotonin in the brain, vitamin B6 plays the role of a co-enzyme for tryptophan while iron is a co-factor for aromatic L-amino acid decarboxylase that participates in the production of serotonin.
Hence, a drop in the vitamin B6 and iron levels may impede the synthesis of serotonine. Consequently, low levels of serotonin are common among people with anxiety disorders. Of course, low serotonin may also be caused by diet and lifestyle changes.
Stress and anxiety are unfortunately very common these days, and numerous people seek the most powerful way to relax and reduce the tension they feel on a daily basis.
Apparently, EFT tapping is one of the most efficient ways to soothe the anxious mind and get rid of the intrusive and persistent thoughts.
This method was developed in 1980 by psychologist Roger Callahan and his patient, Mary, who had a severe phobia of water. Her fear of water controlled every single aspect of her life, and she was anxious when it rained, and could not even look at water.
The two worked on treating her phobia for a year without any effects, but as Dr. Callahan had been studying Chinese medicines and learning about meridian points, he got the idea to try tapping. He instructed his patient to tap on her cheekbone, which is the location of the stomach meridian, as her phobia caused her stomach pain.
When Mary tried, her stomach pain miraculous disappeared. Therefore, Dr. Callahan further investigated the effects of the technique and coined the name Thought Field Therapy.
Yet, Gary Craig, the founder of EFT, trained under Dr. Callahan, but found certain issues linked to it. He found that at times, tapping resulted in a problem being incorrectly diagnosed, and patients could tap the meridians in any order to find relief. The updated version he created was called EFT.
Emotional freedoms technique (EFT) is an alternative treatment in the energy psychology field, which successfully treats physical pain, mental health issues, and emotional problems. It is actually acupressure for the brain, as it eliminates negative energy and any emotional blocks from the energetic field.
Even though it is based on ancient medicine, this is a relatively new therapy. It centers around the idea of “chi,” or energy moving throughout the body, accessible by meridian points. Tapping actually removes any blockages on these “energy highways”.
This technique is believed to send signals to the brain parts that control stress and restore the balance to the energetic field.
Namely, any disruption of the body’s energy causes negative emotions, and diseases and physical pain are linked to them. Health issues have their feedback – physical symptoms lead to emotional distress, while unresolved emotional problems manifest themselves through physical symptoms.
Therefore, the body needs to be treated as a whole, and you cannot treat the symptoms without addressing their underlying cause, and vice-versa. The body is composed of energy, so all physical and emotional symptoms can be treated by restoring the balance in the energy, and tapping is actually based on this.
You will have to focus on the issue you intend to treat, stress, anxiety, fear, a bad memory, a problem, and so on, and start taping the meridian points found on your body, that are related to the areas linked to the problem you would like to get rid of.
You are fully concentrated to resolve the negative emotion and by tapping, you actually release the negative energy and restore the balance.
The ancient Chinese discovered 100 meridian points, whose stimulation heals all kinds of ailments and diseases. However, acupuncture practitioners memorize all hundreds of points along the body, and they take years and huge knowledge to finally master it.
Yet, everyone can learn tapping, and it is completely painless, and simple. Moreover, you can use its benefits whenever and wherever you like. It is less time consuming, free, and will give you the power to heal your health problems on your own, and you will definitely like that you regain control over your health.
Yet, remember to treat one issue at a time. Follow these steps:
After tapping the under-the-spleen meridian point, end with the governing vessel meridian point. It would also be beneficial to have a reminder phrase that will remind you of the issue you like to treat. When you are done, rate the final intensity of the pain, and compare your results.
A 2013 study has found that this therapy is helpful in the treatment of PTSD, as it managed to reduce psychological stress levels in participants in only a month. A 2016 study also showed that it drastically reduces anxiety.
EFT has shown promise as a treatment of insomnia, physical pain, and depression as well, but the research is still in its infancy. You can consult your doctor about the most powerful therapy for your problem, whether to try EFT, meditation, yoga or some other method.
Dr. Weil claims that the 4-7-8- breathing technique is the single best anti-anxiety method he has ever tried.
It is a simple method that is said to effectively stop inner turbulence in its tracks, as it creates inner peace almost immediately, and soothes the body’s inflammatory reaction to stress hormones.
Modern lifestyles have put our body in a constant state of fight-or-flight, which leads to increased blood pressure, shallow breathing, increased stress hormones, and panic and anxiety attacks.
However, this popular technique developed by India’s yogis quickly relaxes the mind and treats all these symptoms. Here is how to perform it:
Dr. Andrew Weil claims that this method provides instant effects, but its real power comes with regular, daily use, at least twice daily, for 8 weeks. After some time, you will breathe more deeply without giving it any extra thought, and you will be fascinated by the positive effects.
The overall concept of the 4-7-8 breathing technique can be compared to practices such as the following:
Stress and anxiety are unfortunately common in the modern era. Yet, prescription medications often cause numerous adverse effects, so it is best to initially treat these issues in a natural way.
Magnesium is an incredibly important mineral, that plays a role in numerous biochemical reactions in the body. It is also known as the ‘original chill pill’, and has been found to effectively relieve stress and anxiety.
Scientists believe that there is a correlation between the lower magnesium rates and increased anxiety levels since the end of the Second World War.
In 1968, scientists Wacker and Parisi reported that magnesium deficiency can be the cause of depression, irritability, psychosis, behavioral disturbances, headaches, muscle cramps, seizures, ataxia, psychosis, and found that all of them were reversible with magnesium repletion.
The low levels of magnesium in the body reduce the levels of GABA, (gamma-aminobutyric acid), which is the brain’s main calming neurotransmitter. Therefore, the brain remains alert and constantly worried, leading to high-stress levels.
The symptoms of chronic stress and anxiety can be relieved with the use of magnesium supplements, as well as a topical application of magnesium.
Yet, the simplest way to optimize magnesium levels in the body is to consume magnesium-rich foods.
The following list contains the top 10 magnesium-rich foods based on magnesium content (values of mg in food from the USDA):
-- Meat and fish, like salmon, mackerel, tuna ( 3 ounces of halibut or salmon will help you get 7% of your RDI, and the same amount of chicken breasts and ground lean beef contain 6% and 5% respectively)
-- Nuts and seeds, like peanuts, cashews, and almonds ( they provide 20% of the RDI of magnesium in just 1 ounce of nuts, as well as high amounts of healthy fatty acids)
-- Vegetables, especially green leafy vegetables, but also cabbage, peas, asparagus, green beans, broccoli, artichokes, spinach(half a cup of it provides a massive 20% of your RDI)
-- Fruits, like raspberries, bananas (A medium banana contains up to 8% of your RDI for magnesium)
-- Rice and other whole grains, like oats and brown rice (half a cup of cooked brown rice contains 11% of your RDI of magnesium)
-- Legumes like chickpeas, kidney beans, black beans
-- Raw cacao
-- Dark Chocolate
-- Baked beans
-- Chlorella powder
By incorporating these foods into your diet, you will drastically lower stress levels and relieve anxiety symptoms. Moreover, you will also strengthen health in numerous other ways!
Keep Lavender Plant in Your Bedroom: It Dramatically Improves Sleep, Reduces Anxiety, Depression and Panic Attacks
Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. People who suffer from insomnia face difficulties to fall asleep or remain asleep without waking up during the night. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood.
Moreover, sleep apnea is another common sleeping disorder which reduces the quality of sleep, and causes tiredness and fatigue during the day, and is the main cause of excessive daytime sleepiness.
People suffering from it have one or more pauses in breathing or shallow breaths while sleeping, and this chronic issue disrupts their sleep.
However, if you have sleeping difficulties, you will be delighted to learn that there are numerous indoor plants that can help you detoxify the air in the bedroom and help you fall asleep.
Houseplants offer numerous health benefits, and improving the quality of our sleep is one of them. They purify the air by absorbing carbon dioxide and releasing fresh oxygen as part of their natural life cycle.
Alternative therapy encompasses various that include strategies from a healthy, balanced diet and regular exercise to mental conditioning and lifestyle changes.
Such examples of alternative therapies include acupuncture, yoga, massage, guided imagery, hypnosis, biofeedback, aromatherapy, relaxation, herbal remedies, and many others. Complementary medicine is essentially alternative medicine, taken along with conventional treatments.
These are the ten best choices you can make when it comes to choosing an indoor plant for your bedroom:
-- English ivy plant (Hedera Helix) is ideal for your bedroom, since it cleanses the air, removes all toxins, and creates a nice, relaxes atmosphere for sleeping.
-- Peace lily (Spathiphyllum) cleanses the air from formaldehyde and benzene and regulates the humidity of the air. It is perfect for dry climates and is a low-maintenance houseplant.
-- Lavender has a soothing scent that is commonly used in phytotherapy and aromatherapy to treat central nervous system disorders, like anxiety, stress, and sleep disorders. It boosts sleep quality and soothes fussy babies and lulls them into a deeper stage of slumber.
-- Snake plant (Sansevieria Trifasciata) has been listed as one of the ten best natural air purifiers by NASA. It emits oxygen during the nighttime and makes the air in the bedroom fresh and clean.
-- Gardenia has strong sedative effects and helps the body and brain to relax. Their therapeutic power of scent can replace sleeping pills.
-- Aloe Vera has countless medicinal properties, and when placed in your bedroom, it will release oxygen during the evening, and make the air cleaner and fresher, helping you fall asleep.
-- Valerian root is one of the most powerful insomnia herbs. It has sedative and anti-anxiety properties, so it can replace mild sedatives and treat insomnia and nervous tension. Studies have shown that the inhalation of the scent of its pink flowers heightens the activity of the brain’s GABA system, the system responsible for relaxing the body and preparing it for sleep.
-- Spider plant (Chlorophytum Comosum) is another potent air purifier from the NASA list of 10 best natural air cleaners. It eliminates up to 90 percent of formaldehyde from the air.
-- Jasmine is a plant with pretty white flowers and sweet scent, which has potent sedative properties, that have been even found to work just like commonly prescribed sedatives. This scent calms and improves sleep, lowers anxiety levels, and reduces sleep movement. Additionally, jasmine essential oil is one of the most effective essential oils in the treatment of depression.
-- Gerbera daisy releases extra oxygen in the bedroom and boosts the quality of sleep you get. It treats insomnia and soothes the body and mind.
Therefore, just pick your favorite scent and place some of the indoor plants in your bedroom, and you will finally get the good night rest you deserve!
Scientists have recently confirmed the numerous health benefits offered by black pepper essential oil, including pain relief, body detoxification, elimination of excess uric acid, and help with cigarette cravings.
This essential oil is extracted either through CO2 extraction or steam distillation and has a spicy, warm, peppery and musky aroma. It is commonly used as a natural remedy nth re case with digestive and nervous systems issues since it stimulates circulation and promotes emotional balance.
Black pepper has a unique versatility that’s both energizing and warming, and despite invigorating the senses, it also boosts mental clarity and is commonly used by athletes and those with active lifestyles due to its warming and energizing properties.
It is also an important health food since it has powerful antioxidant, antimicrobial properties, and gastro-protective modules. With piperine, as an active ingredient, black pepper holds rich phytochemistry that involves volatile oils, oleoresins, and alkaloids.
Moreover, its main components are limonene, pinene, myrcene, Linalool, pinocarveol, alpha-termineol, phellandrene, beta-caryophyllene, beta-bisabolene, sabinene, camphene, and alpha-terpenene, and it is also a rich source of manganese, iron, potassium, calcium, beta-carotene, phosphorus, selenium, and vitamin K.
Unfortunately, anxiety is more common than you may think. This mental health problem can affect anyone, regardless of their age or gender. Believe it or not, anxiety has become a common occurrence among young Americans over the past 80 years.
In the search for a cure that will help with their anxiety, people have turned to natural remedies like herbs and aromatherapy, in addition to professional therapy. Despite the insufficient scientific data around the benefits of holistic remedies, many people swear by them.
Plus, there are a lot of professional therapists who acknowledge the anxiety-relieving properties of specific herb and plants.
If you are also struggling with anxiety and want to see if alternative methods can be of aid, continue reading this article.
We will share the 10 most effective natural ways to relieve anxiety.
10 Best Natural Anxiety Relievers
Mindfulness is a type of meditation which teaches us how to stay in the present moment, i.e. how to be more mindful of the present without thinking about the past or the future. For a lot of people, this technique has been very effective in helping them manage their depression and anxiety.
Cognitive behavioral therapy
This is a type of professional therapy whose goal is to help us improve our thinking and coping with the triggers of our anxiety. With the help of a professional therapy, the patient is being taught to retrain the brain how to break the cycle of unhappy and negative thoughts and emotions.
Getting some ray of sunshine on the daily could help you have a better mood and happier day. Lack of sunlight is often the major reason why we feel more depressed or anxious in the winter or autumn, when there is much less sun. Therefore, whenever possible, get out for a walk or drink your morning coffee in your yard to get the needed sunlight!
Work out more
Working our regularly has both physical and mental health advantages and it can be beneficial in relieving mild to moderate anxiety. Whether jogging or walking, exercising regularly can lower your anxiety and stress levels and boost your cognitive function and thus, minimize the risk of depression.
When we feel anxious, our breath tends to become faster and shallower. This is why deep and slow breathing can have a relaxing effect and calm you down.
Yoga can be highly beneficial for people suffering from anxiety. Thanks to the combination of the power poses and the slow controlled breathing, the heart rate will decrease and you will feel much calmer and aware.
Listen to music
Quality music can better our mood and help us feel more positive and happier. Singing is yet another stress reliever. So, whenever you feel an anxiety attack coming up, turn on your favorite music and sing your heart out!
For a long period of time, chamomile has been used as a natural cure for different diseases, including colds, fever, and stomach ache. Use it to prepare tea with it for optimal relaxation.
Lavender does not just smell amazingly, but it will also relax you by reducing the tension. Lavender essential oil can encourage sleep so that you can get the needed rest. You can inhale it or drop a couple of drops on your pillow. You can also prepare nice lavender tea sweetened with a bit of honey.
This zesty-scented herb belongs to the mint family and it is known to induce a feeling of calmness. Lemon balm essential oil is acquired from the flowers and very popular in aromatherapy. Similarly to lavender and chamomile, it will help you sleep calmer and boost your body’s fight against oxidative damage.
Anxiety manifests itself in numerous different ways, including physical symptoms, emotional stresses, mental processes, and behaviors.
Very often, anxious people can behave in a way that might be considered rude, but it is actually their own defense mechanism that helps them cope with their inner fight.
the following list might help you understand anxious people better and recognize that someone close of you actually suffers from an anxiety disorder:
These people usually respond in a harsh tone and can adopt a snappy attitude and seem inconsiderate. Yet, they do not mean to be rude, but can often explode easily even when something seems small on the surface.
Anxious people might agree to do something or even schedule a meeting at the moment, and as the event is approaching, they start thinking of all the possible outcomes of the situation, and cancel it in order to prevent things from going wrong.
Using the cell phone a lot
Anxious people do not know what to do when in the company of more people, and they habitually check their phones, and look at them, since it provides a short relief in an anxious situation.
Anxious people feel better when alone, and do not focus much on building strong relationships. They need encouragements to step out of their shells, as they are afraid of being disappointed.
Avoid people they know
The insecurities of anxious people often make them avoid people they know from the past since those meetings can trigger anxiety.
Sarcasm as a defense
Anxious people are often sarcastic and use cutting words to avoid criticism and to push other people away.
Anxious people often fail to control their impulses and know that they would not recall what they wanted to say afterward, so they interrupt others in the middle of a conversation.
Lack of Eye Contact
Anxious people struggle with their busy mind all the time, and this struggle is so intense, that they usually avoid eye contact and look at their hands, the floor, or the ceiling.
David Rettew M.D. explains:
“In my practice, it is quite common for me to hear from my more anxious patients that their interactions with others came across as mean or arrogant when in reality they were simply having a hard time knowing what to say in the moment.
When I hear about the friendships that some of my young patients have, the story I hear is sometimes akin to, “she didn’t think I liked her at first but we just kept talking and started becoming friends.”
“If you are making an effort to talk to someone and that person is not engaging in an easy and reciprocal way, consider the possibility that the driving force behind this less than flowing interaction is anxiety.
This other person may indeed want to talk and get to know you better but is fighting with their nervousness and difficulty with how to respond.
Yes, you might risk being perceived as a pest once in a while, but hanging in there a little longer or making a second effort to reach out to that person could just result in some friendships that otherwise might not happen.”
You likely know as of now that plants are incredible for getting more oxygen streaming in your home and improving air quality. In any case, did you realize that few plants can even help lessen tension, alarm assaults and sadness?
Truth be told, investigate has set up an immediate connection between oxygen levels and stress. Abnormal state of indoor poisons lead to nervousness and stress.
In this manner, keeping up clean air free from poisons will improve your state of mind and help with pressure and uneasiness.
Jasmine For Anxiety, Panic Attacks and Depression
Lab look into demonstrated that the fragrance of jasmine plant (here) and jasmine fundamental oil altogether quieted mice when their pen was loaded up with it. The aroma made them stop all movement and sit unobtrusively in a corner.
Cerebrum filters uncovered the impact of jasmine scent on a concoction called GABA; it mitigated tension and energize rest.
Teacher Hanns Hatt expressed that the proof distributed online in the Journal of Biological Chemistry can “be viewed as proof of a logical reason for fragrant healing“.
Truth be told, researchers arrived at the resolution that jasmine expanded the GABA impact by in excess of multiple times (contrasted with different scents) and appeared to be more viable than narcotics, dozing pills and against tension drug.
Jasmine Essential Oil for Anxiety & Depression
Logical examinations find that Jasmine fundamental oil is exceptionally successful for tension, rest, hormones, bliss, and exhaustion.
Spirulina for depression, Anxiety Treatment and Much More
Natural Spirulina can help substitute an absence of B-vitamins in your eating routine. Spirulina (locate the best natural here) contains the full range of B Vitamins and may swap the requirement for isolated B complex enhancements. Taking 5 to 10 grams of spirulina every day can help keep up ideal dietary health. Simply Take One Tablespoon on daily basis.