Page 30 - Florida Sentinel 1-13-17 Edition

Health
Anxiety is a normal response to stress or a dangerous situa- tion, sometimes referred to as
“fight or flight” response. Anxiety becomes problematic when it is constant or in reaction
to inappropriate circumstances. Constant anxiety can lead to high blood pressure, insomnia, digestive problems and panic at- tacks. Causes include stress, thy- roid problems, excessive alcohol, caffeine or sugar intake
and hormone imbalance. The good news is there are many natural remedies for anx- iety. By eating certain foods while avoiding others, taking supplements and utilizing es- sential oils, you can treat anxiety
naturally at home.
Foods For Anxiety Relief
Foods high in B vitamins – Include grass-fed beef, wild caught fish, poultry, brewer’s yeast and green leafy vegetables to get suffi- cient intake of B-vitamins which help regulate mood.
Dairy and other foods high in calcium – Calcium is a relaxing min- eral which can help reduce anxiety. Try unsweetened organic yogurt or wild-caught salmon as good sources for calcium. Magnesium rich foods – Magnesium helps calm the nerves and many people are de- ficient. Foods high in magnesium include nuts, avocados and sea veg- etables.
Omega-3 fatty acids – Cold-water, wild-caught fish can reduce in- flammation and help stabilize mood. Omega-3s also contain DHA, vital for brain function.
Anxiety Foods To Avoid
High sugar foods – Sugar can give you blood sugar highs and lows throughout the day increasing anxiety.
Caffeine – Too much caffeine can cause more anxiety. Limit cof- fee or black tea to no more than one cup per day.
Alcohol – Can cause anxiety-like symptoms and is not a positive way to manage stress.
Processed and refined flour – These foods act very similarly to sugar in the body, leading to fluctuations in blood sugar and mood swings.
Top 5 Anxiety Natural Remedies
#1 Ashwagandha This is an adaptogenic herb that has been shown to improve anxiety symptoms by reducing the effects of stress on the body.
#2 5-HTP (5-hydroxytryptophan) (50-100 mg 2x daily) Increases serotonin, a calming neurotransmitter. DO NOT take with any pre- scription antidepressant or anti-anxiety medications.
#3 Kava (200-250 mg 3x daily) Can help relieve panic attacks and reduce overall anxiety. Do not consume alcohol and ask your doctor first if you are taking other medications.
#4 GABA (500 mg 3x daily) An amino acid that is responsible for decreasing anxiety in the nervous system, it also helps relax muscles. #5 Magnesium and Calcium (500 mg Calcium and 250 mg Mag-
nesium 2x per day) Both of these minerals relax muscles and help calm the nervous
system. Magnesium can cause diarrhea, so be careful with the dose. Bonus Remedy B-vitamins help combat stress and stabilize your mood. Make sure the supplement includes Vitamin B6. Take 50mg
2x daily of a B-Complex.
Essential Oils For Anxiety
Lavender oil has been shown to reduce anxiety and help relax the body. Put 3 drops of lavender oil in your palm and rub onto your neck for natural anxiety relief. Also, roman chamomile oil has been proven effective at lower stress and anxiety.
PAGE 18-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JANUARY 13, 2017