Today’s blog is all about anxiety. We will be delving into what anxiety is, the signs and symptoms, and ways you can manage it with natural medicine, diet and lifestyle. Let’s get into it with a 101 on anxiety itself.
What is Anxiety?
Anxiety occurs when the body is constantly producing a stress hormone called cortisol, causing chronic overstimulation. This imbalance causes the body to constantly be in ‘fight or flight’ mode, ready to go at the slightest provocation. This would be okay if we were running from a sabre tooth tiger, but apart from being highly unlikely in the modern world, this constant on mode can severely disrupt the pattern of our everyday lives.
It’s defined medically as excessive worrying and has historically been treated with pharmaceutical drugs and therapy. In the naturopathic world, anxiety can be very well treated and managed with herbal and nutritional medicine, and lifestyle strategies.
Common signs and symptoms of anxiety can include:
- Muscle pains and tension
- Headaches and migraines
- Insomnia
- Weight loss or gain
- Depression
- Fatigue
- Upset stomach
- Diarrhea
- Frequent urination
- Irritability
- Emotional – crying or shaking
- Lots of sighing breathes
- Panic attacks can also occur, where there may be rapid breathing, clammy sweaty hands, dizziness, feelings of blacking out, rapid heartbeat.
Common causes of anxiety
Anxiety isn’t caused by any one specific thing. Rather there are a range of causative factors. Here are some of the known causes of anxiety, but not all of them:
- Recent research into mental health and genetics has shown that genetic polymorphisms like MTHFR, and our brain chemicals, can play a large role in the development of anxiety.
- Certain medical conditions can cause anxiety as a side effect (such as an overactive thyroid), as can medications and drugs.
- Life situations that cause a lot of stress
- Poor gut health. It’s been found that many IBS sufferers also experience anxiety
- Low blood sugar, or poor blood sugar control can trigger anxiety
- Very stressful and prolonged life circumstances
- Poor nutrition over a long period of time
Anxiety is exacerbated by:
Consumption of stimulants such as coffee, tea and energy drinks. When we are anxious our nervous system is already in over drive, so adding extra stimulants creates more nervous tension and exhausts our body.
Highly processed foods, such as most packaged and premade foods, fast foods and takeaway like fish and chips.
Lack of sleep and chronic insomnia.
Negative thinking patterns – learning to use mindfulness thinking and positive affirmations in order to help manage your stress and anxiety can be very beneficial.
Nutrition to help ease anxiety
The human body relies on nutrition for excellent health, and we require specific nutrients for a healthy nervous system. These nutrients include Omega 3 fatty acids, magnesium, quality protein, B vitamins and antioxidants like vitamin C.
Fatty fish, avocado, walnuts and chia seeds are great sources of Omega 3 fatty acids. These are needed because they improve symptoms of anxiety through their anti-inflammatory action, and also give integrity and strength to nerve cells and membranes in the nervous system. Hello anxiety superfoods!
Quality protein – protein is needed every day in order to build our neurotransmitters and hormones that protect our mental health. Quality sources of protein include lean meats, eggs, nuts and seeds, lentils, legumes and wholegrains.
Nuts, seeds and wholegrains – These foods feed the nervous system and contain high amounts of magnesium, calcium and B vitamins. Magnesium is needed to reduce nervous and muscular tension, alleviate mood swings and help the body manage stress. B vitamins aid the body to synthesise neurotransmitters, which are needed for optimal mental health.
Green leafy vegetables also contain Calcium, Magnesium, B vitamins and many other vitamins and minerals that we need for health.
Vitamin C rich foods to help increase cortisol clearance, think berries, kiwi, oranges, mango, broccoli and more.
Foods to avoid when you’re anxious
It’s important to avoid all stimulants when you have anxiety, because your body is already overstimulated. This includes caffeine in coffee and tea, excessive chocolate, energy drinks and sugar – alcohol and drugs also need to be avoided at this time due to adverse effects.
Also avoid fatty foods such as takeaways and convenience foods, as well as high sugar processed foods. These types of foods create stress in your digestive system, and do not offer any nourishment for your body or brain. The inflammation they cause can also increase any anxiety you are feeling.
Lifestyle advice to manage anxiety
The following is a list of proven lifestyle practices that help to ease stress hormones and tension in your body. By no means do you have to do everything on this list. Pick 1 or 2 that resonate with you and integrate them into your daily life to reap the rewards.
- Daily exercise – walking, dancing, yoga, pilates, swimming
- Meditation – 5 to 10 minutes before bed each night
- Using positive affirmations
- Progressive muscle relaxation exercises
- Restful sleep – 7 to 8 hours per night
- Deep breathing in the diaphragm – this excites our parasympathetic nervous system which takes care of rest and recovery.
- Practice mindful thinking – taking yourself out of your anxiety thoughts and into the present moment.
How can Naturopathy help with my anxiety?
There are many ways in which naturopathic medicine can help with your anxiety. Herbal medicine can be used to calm and nourish the nervous system, taking away the over stimulated state. Specific nutrients can be prescribed for neurotransmitter function, and diet and lifestyle advice can be given which will help you to manage your anxiety in the long term.
Whilst I have given you some basic tips above that will help most people experiencing anxiety, if you would like a truly individualised plan to manage and heal from anxiety, please book in to see me via the book in page.
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