Looking at today’s lifestyle and its fast pace it’s really hard to say that we cannot have stress or anxiety. Stress is any demand placed on your brain or body. The feeling of being stressed is triggered by a number of events that make us feel frustrated or nervous.
In this article, we will walk you through some of the natural ways to reduce anxiety and stress. There are a number of medications and therapies that help in overcoming the two issues but we tend to forget that nature is the best remedy, provided we know what to take and how much to take.
Before we reveal the natural ways to reduce stress and anxiety, let’s just give you a rough idea about what it feels like to have stress and/or anxiety and what impact can it have on our mental and physical strength.
What Causes Stress and Anxiety?
Well, there are a number of causes depending on your lifestyle and temperament. The way you deal with situations and how frequently you get disturbed by them plays a major role in stress and anxiety-related issues. Here are some causes that seem to be the most common –
- Starting a new school, college, or job.
- Having illness or injury.
- Losing someone close to heart.
- Having a baby.
- Moving on with a phase.
- Losing a job or not being able to stand up to desirable expectations.
- Workload or exam pressure.
How Does it Feel to be Stressed?
While you were shivering before an interview, it was nothing but stress. Do you remember the cold stomach you had while a question paper was in front of you and everyone else was scribbling their answer sheets but you had no idea about how to begin? That was stress!
- Muscle tension.
- Stomach ache and/or headache.
- Rapid breathing.
- Increased heartbeat.
- Sleeping issues.
- Sudden change in appetite.
- Frequent urination.
- Fatigue or losing weight.
These are some of the symptoms or put together, this is what stress and anxiety do to you. Moreover, the biggest loss is the amount of pressure released on your brain. There are some cases when the pressure was so much that a brain couldn’t handle and it stopped working. This is the deadliest scenario of stress and anxiety.
Natural Ways to Reduce Stress & Anxiety –
Research tells that most people prefer to have over-the-counter drugs to deal with stress and anxiety. But as far as I can tell you, medications just block the way (till the time you’re under its influence). To actually overcome stress and anxiety you need to do a lot more than just taking medicines.
Here are some natural ways to reduce stress and anxiety that will help you through difficult times. Don’t worry about medicines, if you have these things, I’m sure they work far better than any prescribed medicines or drugs.
Magnesium is an essential natural ingredient for the proper functioning of your nervous system and optimal neurotransmitter activity. It participates in more than 300 biochemical reactions in your body. Within one week of taking magnesium-rich food items, you will notice a sudden drop in stress and anxiety.
Here are some food items which are rich in magnesium levels –
- Avocado, banana, raspberries.
- Nuts and seeds.
- Black beans, chickpeas, kidney beans.
- Peas, broccoli, cabbage, brussels sprouts.
- Salmon, tuna.
Famously known as Indian Ginseng, it has been used for more than 300 years in a number of ways. Ashwagandha has a compound that balances the body and restores normal bodily functioning after chronic stress.
Studies have found that ashwagandha worked better than medication and psychotherapy at treating stress and anxiety-related issues.
Zinc not only stimulates your vagus nerve (which overall helps in reducing anxiety) but it’s one of the components that’s essential for your overall growth. It is also involved in a number of cellular metabolisms, helps in your immunity, protein synthesis, wound healing, DNA synthesis, and cell division.
During pregnancy, it’s suggested to take food items that are rich in zinc. Here are some food items that are rich in zinc content –
- Red meat.
- Whole grains.
- Dark Chocolate.
It’s a kind of amino acid found in tea. It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of GABA, serotonin, and dopamine in the brain. Taking 50m g caffeine with or without 100 mg L-theanine is helpful in dealing with stress and anxiety.
Probiotics are live bacteria and yeasts that are fruitful for the digestive system as well. Lactobacillus Rhamnoses, Bifidobacterium Longum are 2 effective probiotics that are on the list of natural ways to reduce stress and anxiety.
Inositol is non-essential vitamin B8 which is naturally found in cantaloupe, citrus fruit, and many fiber-rich foods like beans, brown rice, corn, sesame seeds, and wheat barn. It’s also sold as a supplement, but we recommend you to take it naturally (we will let you know why later in the article)
Inositol has helped people to manage their OCD, anxiety, and depression over the years. It’s not only a type of vitamin and it’s also a type of sugar that influences the insulin response and several hormones associated with mood and cognition.
With its antioxidant properties that fight the damaging effects of free radicals in the brain circulatory system and other body issues.
Valerian is a herb native to Europe and parts of Asia and North America. Actual magic comes from its root extracts. Here is another amazing thing about it, if you are struggling with insomnia then valerian helps you here as well.
There is a massive amount of research on the internet which supports the idea of treating anxiety and stress naturally with valerian extracts. It creates a calming effect similar to anti-anxiety drugs like Xanax and Valium and that’s why it is often called Nature’s Valium.
Kava is a member of the nightshade family of plants and native to the South Pacific islands. Pacific islanders have used it for hundreds of years as a ceremonial drink to promote a state of relaxation.
If you ever get your hands on this substance, you will actually feel like you’re drinking alcohol. After a thorough analysis, kava significantly reduces anxiety without much of the side effects. Issues like tension, agitation, restlessness, and phobias are also washed away with kava!
Before you decide to grab kava and have it, make sure you’re not allergic to it.
Omega-3 Fatty Acids –
Omega-3 fatty acids are vital fats that you need to consume and your body cannot produce itself. They are necessary for the normal functioning of your brain and nervous system. Although there are supplements that you can take, here are some food items which have omega 3 fatty acids –
- Canola oil.
- Light chunk tuna
It’s a herb that comes from daisy-like flowers of the Asteraceae family. Chamomile contains essential oils and flavonoids that can help you relax. It has been consumed for centuries as a natural remedy for quite a few health conditions.
Apigenin is one of the main flavonoids found in chamomile that helps in reducing anxiety without sedation by enhancing GABA communication.
Lemon Balm –
It’s a lemon-scented herb and tea known to reduce inflammation, lower cortisol, and helps in reducing stress and anxiety naturally. Cyracos, a standardized lemon balm extract helps in reducing stress and anxiety issues.
Vitamin B6 –
Vitamin B6 supports your entire nervous system. Studies have found that this vitamin supplements can reduce anxiety. Antidepressants and benzodiazepines might work in the short run but these medications further increase anxiety in the long run. It’s a wise choice to switch to vitamin b6. Here are some food items rich in vitamin B6 –
- Poultry (chicken and turkey)
- Wholegrain cereals.
- Soya beans.
Also known as curcumin – a bright yellow chemical extracted from Curcuma longa plants. This spice not only adds color to various dishes but adds color and meaning to your life as well. It’s a good option if you’re struggling with chronic inflammation, depression, and anxiety.
Derived from the Crocus sativus plant, saffron has a number of health benefits due to its medicinal compounds in it. A number of preclinical and clinical studies show that supplementing with saffron significantly reduces stress and anxiety without any side effects.
What is the ‘Best’ Option?
Remember one thing, all of them have somethings that others don’t have. But every natural ingredient mentioned is equally important to your body.
Taking just one ingredient and waiting for your stress and anxiety to fade away is like waiting for a light to pop up in a dark room where you don’t even know where the switchboard is!
Since they are naturally occurring ingredients, just make sure you’re not allergic to them and you’re good to go. Taking things in a combination will help you in grabbing the nutrients that are essential for your overall body growth and development.
Summing Up –
So, these were some of the natural ways to reduce stress and anxiety which we thought of sharing with our fellow readers. If you think that you can overcome your stress by not thinking of it, you’re just asking stress and anxiety to hit you at some other point of time. Don’t run away from it, it will keep hitting you back, rather fight it and find your armors to fight stress and anxiety (but natural armors and not medications and antidepressants)