What is Anxiety?
Anxiety
is very common nowadays that affects thousands of millions of people worldwide.
It is a normal human emotion that we all experience from time to time, but when
anxiety becomes excessive, persistent, and interferes with daily life, it can
be considered an anxiety disorder. Anxiety can manifest as physical symptoms,
such as an increased heart rate or sweating, as well as psychological symptoms,
such as obsessive thoughts or avoidance behaviors.It can be due several factors
such as stress,
trauma, genetics, etc..
Signs and
Symptoms
- Feeling of Worry/ Fear.
- Nervousness.
- Restlessness.
- Chest pain.
- Sweating.
- Trembling.
- Insomnia / Unable to sleep.
- Increased Heart Rate.
While
there are many pharmaceutical treatments available for anxiety, many people
prefer natural remedies to reduce their symptoms. We will discuss 5 effective
natural remedies for anxiety that can help to reduce symptoms and promote
overall health well-being.
5 Effective
Natural Remedies for Anxiety:
1.Exercise:
Exercise
is one of the best and a natural way to reduce anxiety symptoms. When we
exercise, our bodies release hormones like Endorphins, which are natural mood-boosting chemicals.
Exercise also helps to Lower Cortisol levels, a hormone associated with stress and
anxiety. Regular exercise has been shown to be as effective as medication for
anxiety treatment.
Some effective exercises to reduce or alleviate anxiety are:
· Yoga.
Yoga
is a type of exercise which is very common in modern world because of its
mental and physical benefits. In addition to the physical benefits of yoga,
such as increased flexibility and strength, the exercise also emphasizes the
connection between the mind and body. Yoga can be a powerful tool for reducing
stress and anxiety naturally at home, improving sleep, and promoting overall
relaxation and well-being.There are many types of yoga practices that can be
helpful for reducing anxiety. Here are some of the best types of yoga practice
names that may be particularly beneficial:
Hatha Yoga: This is a form of yoga that primarily focuses on breathing patterns and relaxation. It is of a great choice for beginners and people who are new to yoga.
Restorative Yoga: This is a slow-paced form of yoga that uses
props and instruments, such as blankets and blocks, to support the body in
relaxing poses. It is a great choice for individuals who want to focus on
relaxation of mind, body and reduction of stress and anxiety.
Yin Yoga: This is also a slow-paced form of yoga. In
this type of yoga individuals hold poses for several minutes at a time. It
focuses on stretching and relaxation and can be a great choice for individuals
who willing to reduce stress and anxiety.
Kundalini Yoga: This is a form of yoga that typically emphasizes
on breath work, meditation, and movement. It can be a great choice for
individuals who want to focus on mindfulness and reducing anxiety.
Vinyasa Yoga: This is a more dynamic and advanced form of yoga that involves moving through a series of poses in coordination with the breath. It can be a great choice for individuals who want to combine physical movement with relaxation and mindfulness.
· Running.
Running
is another natural remedy for reducing anxiety. Studies have found that running
can be an effective way to reduce anxiety symptoms. To get benefits from it to
reduce anxiety, it is recommended to engage in at least 30 minutes of moderate-intensity
running, five times per week. Alternatively, you can engage in 20 minutes of
high-intensity running, three times per week.
· Cycling.
Cycling
can also be an alternative and effective way to reduce anxiety. It is recommended
to engage in 20 minutes of high-intensity cycling, three times per week.
· Swimming.
Swimming
is another exercise that can help reduce anxiety. It is recommended to engage
in at least 30 minutes of moderate-intensity swimming, five times per week.
2.Herbal Supplements:
Herbal supplements have been in use for centuries to reduce anxiety naturally and is also very cost effective.
Herbal Supplements act by the following mechanism:
Increases GABA activity: GABA (gamma-aminobutyric acid) is a neurotransmitter that helps to regulate anxiety and other emotions.
Regulate other
neurotransmitters:
In addition to increasing GABA activity, herbal supplements have been found to regulate
and controls other neurotransmitters, such as dopamine and serotonin,
which can also help to reduce anxiety.
Stimulates relaxation: Herbal Supplements have been found to
Stimulate relaxation and reduce
muscle tone, which can help individuals feel more calm and less anxious.
Improves sleep: Poor sleep can contribute to anxiety
symptoms, so improving sleep quality can be an important factor in reducing
anxiety. Kava has been found to improve sleep quality in some individuals,
which may help reduce anxiety symptoms.
· Types of Herbal
Supplements:
· Passionflower.
Passionflower (Passiflora incarnata) is a plant native to North America that has been used for centuries as a natural remedy for anxiety and other conditions. The plant contains a variety of compounds, including flavonoids, alkaloids, and glycosides, that are thought to be responsible for its therapeutic effects. Passionflower is known for its calming effects and is often used as a natural sleep aid.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941540/
· Kava.
Kava is also one of the herbal supplements known for its muscle-relaxing effects and can be useful for people experiencing physical symptoms of anxiety such as muscle tension. Kava is a plant native to the South Pacific that has been used as a natural remedy for anxiety and other mental health conditions. Kava root contains compounds known as kavalactones, which are thought to be responsible for its beneficial therapeutic effects. As kava may be a helpful natural remedy for anxiety, it is important to note that it can interact with certain medications and should not be used by individuals with liver problems or a history of substance abuse. It is also important to use kava responsibly and in moderation, as excessive use can lead to liver damage.
· Chamomile.
Chamomile is known for its sedative effects and is often used as a natural way to promote relaxation.Chamomile can be taken as tea and in capsule form but mostly it is used as in tea form.Dosage in capsule should be around 200 milligram to 1500 milligram and if it’s taken in Tea then it should be taken before bed and after dinner. One of the 2016 Study show that person who take 2-4 cups daily of Chamomile Tea can significantly reduce anxiety typically of GAD, improves sleep and maintain menstrual irregularities.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
· Types of Chamomile Tea:Most popular types of Chamomile are:
German Chamomile (Matricaria recutitia).
Roman Chamomile (Chamaemelum Nobile).
3.Aromatherapy:
Aroma=
Smell and Therapy =Treatment So; Aromatherapy is defined as treatment by
inhalation of natural medicinal products such as oils. Aromatherapy is a
natural way to reduce anxiety symptoms by using essential oils. Essential oils
usually not present in body and is needed to take from environment in the form
of vegetables, meat, fruits etc.
Aromatherapy
is a holistic healing practice that uses natural plant extracts, known as
essential oils, to promote physical and emotional well-being.. These oils
contain the natural aromatic compounds that give plants their characteristic
scents, and they can be used for a variety of therapeutic purposes.
Aromatherapy
is believed to work by stimulating the olfactory system, which is the part of
the brain that is responsible for processing smells. When we inhale essential
oils, the scent molecules are carried to the brain, where they can affect our
emotions, mood, and overall sense of well-being. Additionally, many essential
oils have natural anti-inflammatory, anti-bacterial, and anti-viral properties,
which can promote healing and reduce symptoms of various health conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/
Lavender is a popular
essential oil known for its calming effects and is often used as a natural
sleep aid.
Lavender: Lavender is an essential oil and is one of the most popular and versatile oils used in aromatherapy. It is known for its calming and relaxing properties, and is often used to promote sleep and reduce anxiety.
Bergamot: Is another essential
oil that can help reduce anxiety symptoms by promoting relaxation.
Rosemary :Is also an
essential oil can help improve focus and memory, and reduce stress.
·
Routes of
Administration:
Inhalation: Essential oils can be inhaled directly or
added to a diffuser to promote relaxation, reduce stress, and improve mood.
Topical application: Essential oils can be diluted with other
oils, such as coconut or jojoba oil, and applied topically to the skin to
promote healing and reduce inflammation.
Oral consumption: Some essential oils can be taken orally,
but it is important to do so only under the guidance of a trained professional,
as some oils can be toxic if ingested.
4.Mindfulness
Meditation:
Mindfulness
meditation is a practice that involves focusing on the present moment and being
aware of one's thoughts and feelings. It has been shown to be effective in
reducing anxiety symptoms by promoting relaxation and reducing stress.
Mindfulness meditation can be practiced at home or in a group setting and
involves breathing exercises and visualization techniques.
5.Healthy
Diet:
A
healthy diet can play a great role in reducing anxiety. Consuming a diet rich
in whole grains, fruits, and vegetables
can provide the body with essential nutrients that promote overall well-being. Omega-3 fatty acids found in fatty fish
such as salmon and tuna have been shown to reduce anxiety symptoms. Foods high
in caffeine and sugar should be avoided, as they can worsen anxiety symptoms.
Conclusion:
Natural
remedies for anxiety can be an effective way to reduce symptoms and promote
overall well-being. Exercise, herbal supplements, mindfulness meditation,
aromatherapy, and a healthy diet are all natural remedies that can help
alleviate anxiety symptoms. It is essential to consult with a healthcare
provider before using any natural remedy to ensure that it is safe and
effective for you. By incorporating these natural remedies into your daily
routine, you can reduce anxiety symptoms and promote a healthier, more balanced
life.
0 Comments