Anxiety can cause a variety of hardships and discomfort for the millions of people who suffer from it, but there are ways to treat it, including natural remedies, Reader’s Digest reports.
Below are ten ways to naturally alleviate your anxiety symptoms.
- Drink chamomile tea
Three cups of chamomile tea a day can help you manage your anxiety thanks to chemicals apigenin and luteolin that help the body relax. Research from the University of Pennsylvania Medical Center backs this claim up – a study there showed that participants who took chamomile supplements experienced symptom alleviation compared to those who took a placebo.
- Make sure your daily omega-3 intake is between one and three grams
Omega-3 fatty acids alleviate anxiety symptoms by decreasing the levels of stress-inducing chemicals like adrenaline and cortisol in the body. Increase your omega-3 intake by incorporating tuna, salmon, walnuts, and flax seeds into your diet.
- Use lavender oil
Your friend who loves essential oils has the right idea. Ease your anxiety by using lavender oil. It isn’t harmful to your skin so you can get a massage with it, dab some drops onto your wrists, or add some into your bath. Vanilla scents have also shown signs of decreasing anxiety.
- Add L-lysine to your diet
Studies show the amino acid L-lysine reduces stress hormones and anxiety symptoms. You can increase the L-lysine in your diet by eating meat, fish, and beans. If those aren’t preferred items on your palette, you can also increase your L-lysine intake through an oral supplement.
- Get some sunshine
Studies show that natural light elevates our mood by increasing vitamin-D levels, which decreases depression and anxiety symptoms. Increase your sunshine intake by going on a 15-minute or longer walk during the day. The mood elevating benefits of a walk are increased if the walk involves greenery, a Japanese study finds. If you can take a quick walk in a park, it’ll be much better for your anxiety and mood than if you take a few quick loops around the block.
- Exercise 21 minutes or more a day
Exercise improves your mood by releasing endorphins – a chemical in the body related to happiness and relaxation. According to studies, just 21 minutes of exercise a day can manage anxiety symptoms.
- Add Epsom salts to your hot baths
Hot baths are a tried and true relaxation tool. Some studies suggest that increasing body temperature helps regulate mood and anxiety, which could explain the soothing effects of a bath. Increase your relaxation by including Epsom salts, which are proven to decrease anxiety and blood pressure.
- Lay off the caffeine
Caffeine increases energy, but unfortunately it often mimics the same symptoms of anxiety, which can then trigger an anxiety attack. Try to decrease your caffeine intake by switching from coffee to green tea and being mindful of the medications you take such as Excedrin or Midol.
- Look out for the following in your diet
– Too much caffeine, alcohol and added sugar
– Magnesium, vitamin B12, and zinc deficiencies
– Too many fried foods and saturated fats
– Allowing yourself to get too hungry, which can cause a decrease in blood sugar and possibly an anxiety attack
- Incorporate these foods into your diet
– Blueberries and peaches, which create a calming effect
– Whole grains, which contain magnesium and tryptophan that later convert to the mood-improving chemical known as serotonin
– Vitamin B-rich foods like avocados, eggs, and meat