The Drug-Free Approach to Overcoming Anxiety: Natural Methods for Reducing and Preventing Anxiety Attacks
Have You Ever Experienced Anxiety?
We all experience anxiety and fear from time to time. These feelings serve an important protective function. If you had no concerns, you’d do crazy things like walk in front of a train or approach the tigers in their cage. For many people, the everyday occurrence of normal anxiety and terror has spiraled out of control for no apparent reason.
We are constantly under pressure. Our bodies do not differentiate between missing a deadline and being hunted by a bear, and both trigger the same ‘fight or flight stress response. We all experience stress, and as a species, we have adapted to it in particular ways.
The term “anxiety” is used to describe four distinct emotions. Mental unease, muscular tenseness, bodily signs, and dissociation anxiety all contribute to the same condition. Generalized anxiety disorder (GAD), specific phobias (phobias), and panic attacks (panic attacks) are the three main types of anxiety disorders recognized by the medical community.
The prevalence of anxiety is increasing rapidly. Forty million people in the United States suffer from an anxiety disorder severe enough to hinder their daily lives. Many people’s efficiency will suffer as a result of this growing problem.
Eliminate Potential Causes of Anxiety
Going to the doctor for an examination is the first step you should take if anxiety negatively impacts your daily life. Conditions like hypoglycemia (low blood sugar) and hyperthyroidism (overactive thyroid) can trigger anxiety symptoms like a racing heart, cold sweat, flushing, trembling, and more. Only your doctor can run the tests necessary to rule out any underlying medical causes for your worry.
Naturally, Calm Your Fears
After receiving a clean bill of health from conventional medicine, you can shift your attention to alternative treatments. Let’s start with your diet. Some dietary changes, both in terms of what you exclude and what you introduce, may be helpful.
Foods to cut out of your diet
Caffeine and similar stimulants imitate the effects of the ‘fight or flight’ hormone adrenaline. An overdose of inspiration can cause anxiety symptoms, including trembling and nervousness. However, tea, especially green tea, appears to be an exception. The presence of theanine in tea, in addition to caffeine, has been linked to various calming benefits. Rather than drinking coffee, try some hot green tea instead.
Low blood sugar levels can induce a crisis similar to anxiety. Using sugar and other refined carbs like white bread causes the pancreas to release insulin. The hormone insulin is released to help transport the sugar into the body’s cells. If you haven’t
eaten enough protein and fiber or overeaten sugar, you may experience a “crash” in your blood sugar levels. Sugar is needed by all of your body’s tissues, but especially by your brain. Many of the anxiety-like symptoms of low blood sugar are caused by the effects of a sugar crash on the brain. If your blood sugar drops too low, you’ll feel an intense desire to consume anything sweet. This loop can never be broken.
Prepared meals: Anxiety and panic attacks have been linked to eating processed and fast foods, including preservatives and other substances that can disturb your hormone balance or mimic hormones.
The missing pieces of your diet:
Natural, organic foods only, please: Eating whole, organic foods can help you avoid some toxins contributing to your anxiety. You’re also providing your body with essential nutrients. For the record, “whole foods” means foods unchanged from their natural state. Foodstuffs, including meats and produce. There is no such thing as “whole wheat bread.” Apples are.
Daily servings of complete protein: All of our cells will benefit from amino acids derived from protein. To maintain healthy amounts of neurotransmitters, amino acids are also utilized. (I realize that sounds a bit medical) Protein’s amino acids are crucial for cell-to-cell communication, and that’s all you need to know. Dopamine, serotonin, and melatonin, all of which contribute to a state of calm and contentment, are impacted. Consume some chicken, fish, or eggs. Vegetarians can supplement their diet with soy, hemp, seeds, almonds, nut butter, beans, and legumes. Six modest meals daily with 15-20 grams of protein each are recommended. Branch chain amino acids (BCAAs) are another type of amino acid supplement that some bodybuilders utilize to ensure they get enough amino acids to fuel their expanding muscle mass.
Anxiety-calming vitamins: Several vitamins have been demonstrated to be helpful in reducing anxiety during an anxiety attack.
Foods rich in vitamin B—like turkey, tuna, and liver—as well as cereals, legumes, beans, nutritional yeast, and tempeh.
During times of illness or stress, our bodies require a great deal of vitamin C. Peppers, kiwis, broccoli, and berries are excellent sources of this vitamin. However, citrus fruits are also good. Vitamin C can be found in a wide variety of plant foods. You should get plenty of vitamin C if you eat the foods on the list above (or at least 2) in each of your ten daily servings. Supplements are available during times of high anxiety.
Vitamin E is a powerful antioxidant shown to help with stress.
Anxiety and despair can be alleviated by taking omega-3 fatty acids. Every cell in the body relies on omega-3 fatty acids, but many people are severely lacking in them due to an American diet. Nearly nine of the foods stapled in most North Americans’ diets provide adequate amounts of omega-3 fatty acids. Include foods rich in omega-3 fatty acids at each meal. Avocados, olives, flax seeds, hemp seeds, cold water fish like salmon, olive oil, and fish oil are all excellent places to get your omega-3 fix.
As was previously established, green tea contains both caffeine and theanine, a substance with soothing properties. Green tea allows you to maintain focus while feeling relaxed.
In terms of detoxification, many toxins, chemicals, and heavy metals to which we are constantly exposed are hormone disruptors that have a wide range of negative impacts on our bodies and minds, including anxiety. Many of these hazardous components can be removed, and some of the stress causes can be relieved by detoxification with a natural supplement like zeolite.
Breathing exercises, such as deep breathing, can also help. You might be shocked to learn that a simple technique for calming an anxiety attack is to slow your breathing rate by taking long, deep breaths to fill your lungs completely and then exhaling gently. A hot bath, meditation, gardening, and regular exercise are great ways to unwind.
Reducing anxiety levels often necessitates a radical shift in lifestyle, but it is possible to do so without significant disruption.
Shelley Penney is an RN who recently retired but hasn’t been able to quench her hunger for knowledge about health and well-being. Shelley is a trained medical doctor, but she is always looking for new ways that natural remedies from herbs, foods, and supplements might complement conventional therapy.
Shelley has devoted the last five years to researching zeolite and sharing zeolite knowledge with the public through her website,
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