Anxiety can come from emotional or physical causes. Parasites, infections, toxins, food sensitivities, nutrient deficiencies, thyroid, hormone, and blood sugar imbalances are just some of the possible physical causes. Trudy Scott, a nutritionist who specializes in anxiety, reports that up to 50 percent of her clients with anxiety have Hashimoto’s thyroid disease. The solutions for managing anxiety below cover just a few of the possible physical and emotional causes.
Stress Response
If you have been operating under pressure and/or not getting good sleep, you may be experiencing anxiety because your body is not handling the extra stress well. Getting good quality sleep is so important for your overall health. In addition to getting good sleep, supplementing with an adaptogen may help. Adaptogens both tone down overactive systems and boost underactive systems in the body. Examples of adaptogenic herbs that may increase help you manage anxiety include: ashwagandha, astragalus, reishi mushroom, eleuthero, ginseng, licorice, maca, schisandra, and spikenard. In addition to herbs, there are homeopathic and flower remedies that can be helpful in supporting the body recover from stressful situations. Rescue Remedy is one well known flower remedy that can helpful.
And of course, part of managing anxiety is to create your life so that you aren’t continually experiencing a high level of stress. For some it could be asking for help and taking better care of yourself by doing things like getting a massage, taking an Epsom Salt bath, and going for a long walk. Others find things like yoga and mediation very relaxing and helpful. Attending a support group or getting counseling can be helpful as well.
Maintain a Healthy Gut
The gut is not only key to your physical health, but it is also linked to your mental health. Studies have found that the gut is in charge of producing neurotransmitters, including serotonin. Serotonin is a one of the neurotransmitters that is thought to be lacking in anxiety and depression. Healthy gut bacteria assist with the production of serotonin, so taking probiotics or eating fermented foods may be helpful.
To really be successful at managing anxiety levels, you will want to avoid foods that you are sensitive or allergic to. The most common food reactions responsible for anxiety symptoms are due to gluten, dairy, soy, grains (especially corn), sugar, and caffeine. Doing targeted food sensitivity testing, or simply a trial of eliminating the suspect foods for a period of time (with an elimination diet), can help you uncover your food triggers.
Balance Your Blood Sugar
Blood sugar issues can directly affect your mood. After consuming carbohydrate-rich foods, some people find their blood sugar goes up too high, too quickly. This leads to a rapid, and sometimes excessive release of insulin (a hormone that regulates blood sugar levels). These insulin surges can cause low blood sugar, which can cause unpleasant symptoms such as anxiety, nervousness, light headedness, fatigue, excessive hunger, and irritability.
The easiest way to begin managing anxiety and balancing your blood sugar is by reducing your intake of carbohydrates, and increasing your protein and fat intake. For some this means, a low-carb or ketogenic diet. Breakfast is most commonly a high carb meal here in the United States. This may be a good place to lower your carb intake and therefore, manage anxiety levels. Start off with some healthy fats and a good source of protein. A smoothie is a great way to get a good mix of high quality protein, greens, and fat.
Magnesium
Research suggests that a magnesium deficiency may be associated with anxiety. Several studies have found that feelings of fear and panic can be greatly reduced with an increased magnesium intake. It has even been shown to have a positive effect on both post-traumatic anxiety and premenstrual anxiety, as well. Magnesium helps create strong neurological pathways and is a critical part of the body’s stress response system. In addition to creating anxiety, other signs of a magnesium deficiency include headaches, insomnia, constipation, and menstrual cramps.
There are many ways to make sure you are getting adequate magnesium. Of course you can take a high quality magnesium supplement. LabDoor has tested and scored popular magnesium supplements. You can also get magnesium by taking an Epsom Salts foot or full body bath. Foods high in magnesium include dark chocolate, halibut, spinach, pumpkin seeds, and black beans.
B Complex
You can help manage anxiety by taking a high quality B vitamin complex because it can improve your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. B12 is also important for fighting chronic stress, mood disorders and depression. It can help to improve your concentration, improve energy levels and allow your nervous system to function properly. Vitamin B5 supports the adrenal glands, which can reduce stress and anxiety levels. Great foods for getting your B vitamins include liver, meats, whole grains, potatoes, bananas, legumes, nutritional yeast, and molasses.
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