calming the nervous system Archives - Amazing Health Advances

Anxiety Natural Remedies: 15+ Ways to Relax & Find Calm

The AHA! Team — Mon, 09 Dec 2024 06:12:13 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that address the root of the problem instead of putting a Band-Aid on your anxiety symptoms. In fact, anxiety can affect people of all ages, with an estimated 31.1 percent of adults in U.S. experiencing symptoms at some point in their lives. In addition, 40 percent to 67 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly, and the lifetime prevalence is estimated to be between 4.3 percent and 5.9 percent.. Research shows that people with anxiety have difficulty successfully achieving short- or long-term remission, with remission rates remaining as low as 38 percent after five years. The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you may notice an immediate difference in your mood, energy levels and sleep patterns. Plus, there are many supplements and lifestyle changes that serve as natural remedies for anxiety as well. What Is Anxiety? Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder. Anxiety is also a big part of phobias and other issues, such as autophobia (the fear of being alone) and the Sunday scaries. Causes and Risk Factors Causes of anxiety include: stress traumatic life experiences thyroid problems dysfunctional serotonin excessive alcohol caffeine or sugar intake hormone imbalance In addition, research shows that risk factors for anxiety disorders include being female, experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in childhood. Signs and Symptoms Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety can include: muscle tension chest tightness heart palpitations high blood pressure insomnia digestive problems panic attacks irritability difficulty concentrating restlessness sweating anxiousness inability to socialize Natural Remedies for Anxiety Diet 1. Eat a Clean and Well-Balanced Diet Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain, and this can impact your body image and bring on feelings of worthlessness and self-doubt. Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 foods — some of the best mood-boosting foods — to your diet too, including: wild-caught fish (like salmon, mackerel, tuna, white fish and herring) grass-fed beef organic chicken nutritional yeast eggs yogurt or kefir leafy greens (like spinach, kale, chard and collard greens) fresh vegetables (like celery, bok choy, broccoli, beets and artichokes) fresh fruits (like blueberries, pineapple, banana and figs) sea vegetables healthy fats (like avocado, coconut oil and olive oil) beans (such as black beans, adzuki beans, chickpeas and fava beans) legumes (like lentils and peas) nuts (such as walnuts, almonds and cashews) seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds) unrefined grains (like farro, quinoa and barley) 2. Avoid Sugary and Processed Foods Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function. To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads). One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet. Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety. 3. Limit Caffeine and Alcohol Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely, or limit your alcohol intake to one to three drinks per week — but no more than two at a time. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day. Supplements 4. Ashwagandha Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy. However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that ashwagandha helps improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications. 5. Kava Root Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It’s also used in homeopathy. It works by stimulating dopamine receptors and inducing euphoria. In fact, a randomized, controlled trial conducted in Australia found that kava can be considered a first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment. A meta-analysis reported by Cochrane that involved seven trials suggests that there are significant effects from kava treatment for anxiety with few side effects, which are all considered mild. Take kava under the guidance of your health care provider, as it can interact with certain medications. Also, do not consume alcohol if you are using kava, and be aware of the most common side effects, including headache, drowsiness and diarrhea. 6. 5-HTP (5-hydroxytryptophan) Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns. Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications. 7. GABA (Gamma aminobutyric acid) GABA is an amino acid that is responsible for decreasing anxiety in the nervous system, and it also helps relax your muscles. It’s used for a number of conditions in addition to relieving anxiety, including reducing PMS, relieving insomnia, stabilizing blood pressure, treating ADHD, burning fat and relieving pain. GABA is also an inhibitory neurotransmitter that can cause a sedative effect, helps regulate nerve cells and calms anxiety. Anti-anxiety drugs, like Xanax and Valium, work to increase the amount of GABA in the brain. There are GABA supplements available in your local health food or vitamin store. Another option is to use valerian root, which naturally increases your brain’s GABA level and helps calm anxiety. 8. Magnesium Magnesium plays many important roles in the body, and magnesium deficiency is one of the leading deficiencies in adults. If you’re struggling with anxiety, you may want to try taking a magnesium supplement. Magnesium helps relax your muscles and calm the nervous system. Also, it’s vital for GABA function and regulating certain hormones that are crucial for calming the brain and promoting relaxation. Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping. Look for magnesium in citrate, chelate and chloride, which are forms that the body absorbs better. However, be aware that too much magnesium can cause diarrhea, so be careful with the dose. Because of this, start with smaller amounts of magnesium, and work your way up to a dose that’s effective for you. 9. Vitamin B Complex B vitamins help combat stress and stabilize 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. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue. In addition, vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps improve your concentration and energy levels and allows your nervous system to function properly. Other supplements that show potential as natural remedies for anxiety include: Melatonin L-Theanine Lemon Balm Essential Oils 10. Lavender Oil Lavender oil has been shown to reduce anxiety and help relax the body. A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as benzodiazepine, anti-anxiety medication that usually induces sedation and had a high potential for drug abuse. Research also shows that using lavender oil topically or inhaling lavender can help induce calmness and relieve symptoms of anxiety, like nervousness, headaches and muscle pain. Put three drops of lavender oil in your palm, and rub it onto your neck, wrists and temples. You can also diffuse lavender oil at home or at work, inhale it directly from the bottle for immediate relief, or add five to 10 drops to warm bath water to fight anxiety naturally. 11. Roman Chamomile Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties. Inhaling it works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms. A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo. Diffuse five drops of Roman chamomile oil at home or at work, inhale it directly from the bottle, or apply it topically to the neck, chest and wrists. Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety. Lifestyle 12. Physical Activity Regular physical activity helps improve sleep quality, reduce inflammation,...

The post Anxiety Natural Remedies: 15+ Ways to Relax & Find Calm appeared first on Amazing Health Advances.

The Psychology Behind Nail Biting

AHA Publisher — Fri, 19 Aug 2022 07:00:56 +0000

Dr. Nicola Williams, Ph.D. via News-Medical – Nail biting is a common behavior often viewed as nothing more than an annoying habit. The behavior is all too often ignored. However, nail biting can be serious and it is a misunderstood and misdiagnosed disorder. This article probes nail-biting as a medical condition, seeks to understand who is most likely to be afflicted by the distressing condition, and looks at its association with mental health conditions. Is Nail Biting Actually a Medical Condition? Nail biting is known medically as onychophagia. It is a type of self-grooming behavior involving biting and chewing the nails, including the toenails. It is a destructive habit, especially when it is repeated and exhibited in response to stressful circumstances. Nail biting can lead to serious problems such as infection and mental health conditions. And yet onychophagia currently resides as a non-official diagnostic entity. In recent years the problem has been receiving an increasing amount of scientific attention. And several articles have appeared in popular media attesting to the potential gravity of the condition if it is left untreated. Nail biting sits among other conditions such as trichotillomania (skin picking) under the umbrella of pathological grooming. Research has been carried out to try to understand whether these conditions all stem from similar underlying tendencies. A related psychiatric disorder is known as onychotillomania and is associated with chronic picking and manicuring the nails. Nail Biting and Young People Nail biting is prevalent in children and adolescents. It occurs in 20-33% of children and nearly half of teenagers ––a whopping 45% (Siddiqui et al., 2020). Although the problem is much reduced approaching adulthood, in some it does unfortunately persist. In the US, research has shown that up to one in three people meet the clinical diagnostic criteria for the presence of at least one pathological grooming behavior. This statistic is rather surprising given the figures are greater than those for depression, anxiety, and alcohol abuse (Maraz, et al. 2017; Bijil et al., 1998; Offord, et al., 1996). What are the reasons behind nail biting? Research has revealed the following common reasons for the behavior (Siddiqui et al., 2020): Nervousness: Due to stress and anxiety. In this instance, nail biting is temporarily appealing due to the calming effect it has on the nervous system Emotions: Our emotional make-up is integral to why we turn to nail biting. Shyness and low self-esteem can have an effect in addition to the pain caused by highly traumatic life events such as death or divorce Perfectionism: As discussed above those with this trait exhibit a low tolerance for boredom and frustration that is alleviated by nail-biting Boredom: due to inactivity/for want of finding something better to do Imitation: Children copying adult behavior Psychosomatic: This is usually seen in aggressive families And this list brings us to the psychology of nail-biting, a behavior frequently associated with mental health conditions and, less obviously, with a particular type of personality. The Psychology of Nail Biting Mental health conditions associated with nail biting can involve severe emotional distress, depression, and anxiety. In the Diagnostic and Statistical Manual of Mental Disorders Fifth Edition (DSM–5), NB is classified as an “Other specified obsessive-compulsive and related disorder” with the specification of “body-focused repetitive behavior (BFRBs),” whereas the International Statistical Classification of Diseases and Related Health Problems ICD-10 classifies the practice as “other specified behavioral and emotional disorders with onset usually occurring in childhood and adolescence” (Siddiqui et al., 2020). Common psychiatric conditions linked to nail biting in children are attention deficit hyperactivity disorder, oppositional defiant disorder, and separation anxiety disorder. In addition, some other co-morbid disorders include major depressive disorder, tic disorder, forms of obsessive-compulsive disorder, enuresis (involuntary urination), mental retardation, pervasive developmental disorder and sometimes also generalized anxiety disorder and panic disorder. There is a classification system linked with nail biting as follows (Siddiqui et al., 2020): Nail biters who do it without realizing Nail biting to control anxiety Nail biting for the purposes of attention seeking Self-injurious nail biting to control aggression Nail biting as part of the obsessive-compulsive disorder spectrum Nail biting according to the DSM-5: other specified obsessive-compulsive and related disorder Nail biting according to the ICD-10: other specified behavioral and emotional disorders with onset usually occurring in childhood and adolescence Nail biting that is classified as Pathological and Non-pathological It is thought that nail biting may also be linked with having a perfectionist personality type. Perfectionism is associated with a low boredom threshold and a much-reduced tolerance for frustration. So, what can be done for those suffering from this all-too-common disorder? To begin with, raising awareness about the condition and its impact seems to be a good place to start. In terms of dealing with the condition, certainly in children, admonishment is completely ineffective. However, positive reinforcement and behavioral modification techniques have so far shown much promise. References Bijl, R. et al. 1998. Prevalence of psychiatric disorder in the general population: results of The Netherlands Mental Health Survey and Incidence Study (NEMESIS). Soc Psychiatry Psychiatric Epidem. Doi: 10.1007/s001270050098 Maraz, A. et al. 2017. Pathological grooming: Evidence for a single factor behind trichotillomania, skin picking and nail biting. PLoS One. Doi: 10.1371/journal.pone.0183806 Offord, D. et al. 1996. One-year prevalence of psychiatric disorder in Ontarians 15 to 64 years of age. Can J Psychiatry. Doi: 10.1177/070674379604100904 Siddiqui, J. 2020. Onychophagia (Nail Biting): an overview. Indian Journal of Mental Health. 7: 97. To read the original article click here.

The post The Psychology Behind Nail Biting appeared first on Amazing Health Advances.