Don’t worry, be happy
Dear Natalie, I have been under quite a lot of stress during the last year, both at work and in my private life, and, as a result, I have been suffering from anxiety. My GP suggests I try anti-anxiety tablets (Cipralex) however I really want to try to combat this with a natural approach since I know the tablets can cause side effects and don’t really address the problem long term. Can you suggest any alternative remedies for anxiety? Yours gratefully, Alex. R, Modi’in.
Dear Alex, the good news is that there are many natural remedies for anxiety that are safe and don’t cause side effects like many prescription anti-anxiety drugs. I will begin however by recommending a complete holistic approach by combining the following natural medicine suggestions with as many lifestyle changes as you deem necessary to help try to reduce the stress that you are experiencing.
With that in mind, I appreciate that sometimes this is not easy and can take time, so perhaps consider some psychotherapy alongside the remedies to help you learn how to handle and better understand stressful situations.
Those that come to me seeking help with anxiety tend to underestimate the impact that diet can have on their anxiety levels. Numerous studies have proven that there is a connection between our diets and psychology, physiology and behavior. A simple blood test will show what it is that you may be deficient in, and more often than not, important nutrients like magnesium, B vitamins and omega-3, are usually depleted when we suffer from long-term stress. Magnesium deficiency is in fact one of the leading deficiencies in adults today, perhaps as a consequence of the highly stressful lives we lead. I always suggest taking a magnesium supplement when suffering from chronic anxiety.
As well as directly calming the nervous system, magnesium also regulates hormones involved in calming the brain, relaxes muscles and is great for when there is trouble sleeping. The B vitamins, by this I mean the entire B complex, are essential when combating anxiety and stress as they too work directly to maintain a healthy nervous system. Deficiencies in Vitamin B6 and 12 in particular show symptoms of anxiety, fatigue, irritability and in some cases mood disorders.
Almost all of the B complex vitamins are water soluble and so must be replaced every day through diet as they cannot be stored in the body, another reason why so many of us are deficient. As well as taking supplements for of Magnesium and the B vitamins, some examples of foods you can try to increase in your diet include: wild-caught fish, such as salmon, whitefish and tuna; eggs; leafy greens; such as kale and spinach; healthy fats, including coconut oil; olive oil and avocado oil; nuts, such as almonds and cashews; and seeds, including flax, pumpkin, hemp and chia.
Of course it is always beneficial to increase fresh fruit and vegetables, such as broccoli, beets, celery, blueberries, figs and bananas. Remember to reduce the amount of sugar you have in your diet too. Research shows that consuming too much sugar and refined carbohydrates can increase anxiety, fatigue and nervousness. All the sugar highs and lows we experience throughout the day make it much more challenging to get the anxiety symptoms such as the jitters and nervousness under control.
Along with that I usually always ask my clients to reconsider or at least to reduce their caffeine and alcohol intake for this same reason. I see a distinct correlation between those who suffer from anxiety disorder seem to be more sensitive to the effects of caffeine. Try substituting either chamomile or passionflower tea, as they have wonderful calming properties.
There are two main supplements I recommend considering when it comes to treating anxiety effectively. The first is valerian root, often used as an effective treatment for those who suffer from high levels of stress. It naturally increases your brain’s GABA levels (gamma-aminobutyric acids) which is in fact an amino acid as well as a neurotransmitter in the central nervous system. GABA are responsible for regulating and inhibiting the activity of the brain’s neurons, so valerian root helps achieve relaxation and can calm anxiety. I often recommend valerian root for those who suffer from both anxiety and physical tension as it is great for soothing tired muscles as well as mental anxiousness.
Another favorite of mine when treating anxiety disorders is the herb ashwagandha.
Frequently used in cases of moderate to severe anxiety, it protects the brain from degeneration by destroying free radicals. Without the side effects of conventional anti-anxiety medication, the ashwagandha root has an adaptogenic quality that increases resistance to mind and body stress, making it restorative and calming for the whole nervous system. In my clinic, I prepare a mixture of lavender and chamomile essential oil in a small bottle and recommend those who suffer from generalized anxiety to rub the combination onto the soles of their feet at several intervals during the day.
Both these oils have been shown to reduce anxiety and help to relax the body and relieve symptoms that accompany anxiety, such as nervousness and headaches. You can also rub the oil onto your temples, neck or wrists or if you prefer even add nine drops to a warm bath.
As a yoga instructor for more than 12 years, I have seen the profound effect that yoga has for those suffering from anxiety. By activating the parasympathetic nervous system, the movement-and-breathe-in combination not only relaxes the body but also directly relaxes the mind, releasing tension causing the muscles to relax. The meditative effects will also reduce your cortisol levels, release endorphins, improve your sleep quality and treat your anxiety.
Although much easier said than done, make sure you try to get enough sleep. Several studies have shown that a lack of sleep can increase anxiety by activating the regions in the brain that are related to processing emotions. If we deprive ourselves of enough sleep we are likely to experience excessive worry, feelings of fear and tension. Aim to get at least seven hours of sleep a night.
To find a good quality and affordable magnesium or vitamin B-complex supplement, you can try Teva Zol as they have a large range of products for your specific needs. www.tevazol.co.il.
If you have a health query and would like an alternative answer, email Natalie at: nataliebenezraheals@gmail.com. As well as working as a nurse, Natalie runs a clinic in Moshav Yanuv, which offers a wide range of natural treatments. Healing is achieved using homeopathy, reflexology, massage, flower remedies and nutritional wisdom. To make an appointment, please email.