How Can I Treat Anxiety Naturally

How can I treat anxiety naturally?

Anxiety is condition that is very commonly experienced in the modern world. In this current blog I will take a closer look at the physiological processes that are occurring when one is anxious as well as the signs, symptoms and natural treatment approaches to treating anxiety.

Hormones and anxiety

Anxiety occurs when the body is over producing cortisol, one of the major stress hormones. This causes chronic overstimulation, urging the body to constantly be in ‘fight or flight’ mode and ready to go at the slightest provocation. This would be okay if we were running from a sabre tooth tiger, but this isn’t going to happen in our modern world. This constant “on” mode can severely disrupt the pattern of our everyday lives and wreak havoc with our hormones.

Anxiety is defined medically as excessive worrying and has historically been treated with pharmaceutical drugs and therapy. In the natural medicine world, anxiety can be successfully treated and managed with herbal and nutritional medicine as well as lifestyle strategies.

Common signs and symptoms of anxiety may include:

·       Muscle pains and tension

·       Headaches and migraines

·       Insomnia

·       Weight loss or gain

·       Depression

·       Fatigue

·       Upset stomach

·       Diarrhea

·       Frequent urination

·       Irritability

·       Emotional – crying or shaking

·       Lots of sighing breathes

·       Panic attacks can also occur, where there may be rapid breathing, clammy sweaty hands, dizziness, feelings of blacking out, rapid heartbeat.

Keep in mind that each body is different, and so symptoms can vary from person to person.

What causes anxiety?

Anxiety isn’t caused by any one specific thing, rather there are a range of causative factors. This list includes some of the known causes, but isn’t exhaustive:

·       Recent research into mental health and genetics has shown that genetic polymorphisms like MTHFR, and our brain chemicals, can play a significant role in the development of anxiety.

·       Certain medical conditions can cause anxiety as a side effect (such as an overactive thyroid), as can some medications and drugs.

·       Life situations that cause a lot of stress contribute to anxiety

·       Poor gut health. It’s been found that many IBS sufferers also experience anxiety

·       Low blood sugar, or poor blood sugar control can trigger anxiety

·       Very stressful and prolonged life circumstances contribute to anxiety

·       Poor nutrition over a long period of time may also contribute to mental distress

What exacerbates anxiety?

Consumption of stimulants such as coffee, tea and energy drinks can most definitely trigger an underlying anxious state. When we are anxious our nervous system is already in over drive, so adding extra stimulants creates more nervous tension and exhausts our body. Caffeine has been shown to induce panic attacks in people already suffering anxiety, so it is highly recommended to avoid coffee and other stimulants.

Highly processed foods, such as most packaged and pre-made foods, fast foods and takeaway like fish and chips may lead to anxiety. These foods add extra stress on the body and digestive system.

Lack of sleep and chronic insomnia. Studies have shown that anxiety sufferers commonly experience insomnia, and insufficient sleep contributes to already existing anxiety.  

Negative thinking patterns – learning to use mindfulness thinking and positive affirmations in order to help manage your stress and anxiety can be very beneficial.

Nutrition = mood food

The human body relies on nutrition for excellent health, and we require specific nutrients for a healthy nervous system. These nutrients include Omega 3 fatty acids, magnesium, quality protein, B vitamins and antioxidants like vitamin C.

Fatty fish, avocado, walnuts and chia seeds are great sources of Omega 3 fatty acids. Omega 3’s are needed because they improve symptoms of anxiety through their anti-inflammatory action, and also give integrity and strength to nerve cells and membranes in the nervous system. Hello anxiety superfoods!

Quality protein – protein is needed every day in order to build our neurotransmitters and hormones that protect our mental health. Quality sources of protein include lean meats, eggs, nuts and seeds, lentils, legumes and wholegrains.

Nuts, seeds and wholegrains – These foods feed the nervous system and contain high amounts of magnesium, calcium and B vitamins. Magnesium is needed to reduce nervous and muscular tension, alleviate mood swings and help the body manage stress. B vitamins aid the body to synthesise neurotransmitters, which are needed for optimal mental health.

Green leafy vegetables also contain Calcium, Magnesium, B vitamins and many other vitamins and minerals that we need for health.

Vitamin C rich foods to help increase cortisol clearance, think berries, kiwi, oranges, mango, broccoli and more.

Lifestyle advice to manage anxiety

The following is a list of proven lifestyle practices that help to ease stress hormones and tension in your body. By no means do you have to do everything on this list. Pick 1 or 2 that resonate with you and integrate them into your daily life to reap the rewards.

·       Daily exercise – walking, dancing, yoga, pilates, swimming, any gentle exercise you enjoy

·       Meditation – 5 to 10 minutes before bed each night.

·       Using positive affirmations

·       Progressive muscle relaxation exercises – you can find these on youtube

·       Restful sleep – 7 to 8 hours per night. I can help you with this if it seems impossible right now!

·       Deep breathing in the diaphragm – this excites our parasympathetic nervous system which takes care of rest and recovery.

·       Practice mindful thinking – taking yourself out of your anxiety thoughts and into the present moment.

How can Natural medicine help with my anxiety?

Natural medicine can help ease anxiety in a variety of ways. Herbal medicines calm and nourish the nervous system, helping to reduce an over stimulated state of being. Nutritional medicine is also excellent for ensuring your body has all the building blocks it needs for healthy hormones and stress response. Certain nutrients and herbs can also act as a precursor to neurotransmitters such as serotonin, dopamine and Gaba making them an effective alternative to pharamceutical medications.

Dietary changes, lifestyle advice and an individualised treatment plan based on your unique needs all go a long way to helping your body heal from anxiety.

You can book in HERE for a consultation and personalised treatment plan.