Anxiety is categorized by symptoms such as a tight feeling in the chest, fatigue, racing thoughts, irritability, rumbling tummy, excessive worry, heart palpitations, and insomnia. Anyone who’s dealt with anxiety knows how seriously debilitating it can feel.
Anxiety can keep us up at night and put us on edge. If you find yourself tossing and turning, do your best to avoid stimulating substances during times of stress. Alcohol and caffeine can further promote restlessness.
Sometimes, anxiety can be caused by a hormonal imbalance or a simple lack of proper nutrition. Thankfully, there are foods and herbs we can include in our diet along with lifestyle adjustments that really work. One of the many benefits of using natural remedies is that these things won’t harm gut health and are safe to be consumed on a regular basis.
Here are a few foods, herbs and adjustments you can make to help yourself.
1. Eat Avocado
Stress soothing B-vitamins help us maintain healthy nerve cells and brain function. Avocados are full of B-vitamins and blood pressure lowering potassium. Next time you want to reach for that bowl of ice cream to soothe your worries, consider making your own soft serve instead. Blend avocado, frozen banana (also packed with B-vitamins and potassium), and a little bit of almond milk. You’ll be chilled out in no time!
2. Salmon & Eggs (Omega 3’s)
Sometimes when our diet is lacking in the proper fats, our hormones decline and we can experience restlessness and anxiety. Make sure you’re getting the right sources of fatty acids like the Omega 3’s found in these smoked salmon in green rings. Omega 3’s support your brain and encourage optimal hormone production. You can also look for a quality omega 3 supplement to make sure you’re getting enough.
This popular Ayurvedic herb is known as an adaptogen. This means it can help the body react to physical and emotional stress in a healthy way. Ashwagandha supports the adrenals and can help normalize body imbalances. It is a beneficial herb to take before bed to help your body relax into sleep.
4. Lemon Balm
Lemon Balm has long been used to promote a feeling of calm. The word balm by definition means something that has a comforting, soothing, or restorative effect. That is exactly what lemon balm offers by soothing and supporting the entire nervous system. If you experience that knot-like feeling in your stomach when you are anxious, lemon balm may be just the thing to soothe your nerves.
5. Oat Straw
Infusions of this herb have long been used to reduce feelings of depression. Oat straw also supports healthy energy levels and has been shown to improve attention spans. Both of which can be helpful when experiencing fatigue and racing thoughts that come with anxiety.
6. Rhodiola Rosea
This medicinal plant can be especially helpful for those that experience chronic anxiety or mood swings. Rhodiola works by stimulating the production of serotonin, dopamine, and norepinephrine. When these neurotransmitters are in the correct balance they can promote an overall feeling of well-being and healthy neurological functioning.
7. Calm Your Environment
Our environment can have a big impact on our health. If you’re experiencing anxiety, take a look around your home, where you sleep and where you work. Is the space clean? How about the air quality? Do you have plants or flowers? Clear your space and bring in natural elements to help soothe and calm your nervous system. Be sure to air your space out by opening the windows or using an air filter. An essential oil diffuser can also make a nice addition. Look for a nice stress or anxiety blend that you enjoy.
8. Balance Your Gut Flora
Bad bacteria in your gut can cause mood swings, depression, and even anxiety. When we experience emotional or mental discomfort, it’s common to eat more sugar or lean on unhealthy foods as comfort. However, it’s when our moods are imbalanced that we need to tighten up our nutrition even more. Clean Eating on a consistent basis can reduce stress in the body, lower inflammation and create a more balanced internal environment. In addition to eating clean foods and lowering your sugar intake, try taking a probiotic supplement to introduce new, good bacteria into your gut.
9. Take Magnesium Before Bed
One of the most tried and true rituals for anxiety is magnesium. Our bodies absorb mineral s best at night, and magnesium can have an instant calming and relaxing effect on the body. Calm Magnesium found on Amazon is an affordable option. Try taking a small scoop each night before you brush your teeth for bed.
Keep in mind that foods and herbs can be helpful in getting you through an especially hard time when used regularly. But if you find yourself continuously experiencing anxiety, you may need to do an overhaul of your lifestyle and ask for support. Things such as getting enough sleep, eating clean consistently, meditating, sharing with a friend or counselor can all help.