Natural ways to manage anxiety

If you find yourself feeling anxious and overwhelmed, implementing healthy habits and a good diet can go a long way in helping to manage your mental health. Herbal supplements, therapeutic essential oils, and calming foods for anxiety are just a few all-natural remedies that can reduce your stress and improve your well-being.

[Photo Credit: Luna Vandoorne]

Natural Supplements
Taking natural supplements can boost your brain function and regulate your nervous system to keep anxiety at bay.

• Valerian is a natural herb that subtly increases GABA (gamma aminobutyric acid) levels in the brain, creating a mild calming effect that can relieve stress.
• Chamomile is a powerful antioxidant with anti-inflammatory properties that has been shown to help individuals with generalized anxiety disorder.
• Melatonin hormones help control your body’s circadian rhythm. Taking a small dose of melatonin before bedtime can improve the quality of your sleep, which makes you more stable and resilient when faced with stressors throughout the day.
• Magnesium helps your body and brain function optimally, but many people don’t get enough of this essential nutrient from their diet. Try combatting mineral deficiencies with magnesium supplements to better regulate neurotransmitters in your hypothalamus and alleviate stress.

Aromatherapy
Breathing in calming scents stimulates smell receptors in your nose that enhance feelings of relaxation. Fragrant lavender, bergamot, and ylang-ylang are just some of the therapeutic scents that have been shown to relieve worries and promote a sense of calm. Incorporate aromatherapy into your daily routine by adding fragrances to a warm bath, using a diffuser, or applying essential oils topically on your skin.

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Superfoods 
Nutrition plays a vital role in your overall wellbeing, so introducing calming foods for anxiety into your diet is a natural way to manage your mental health.

• Dark leafy vegetables such as spinach, kale, and chard are rich in magnesium and support GABA receptors, making them natural mood enhancers.
• Goji berries are a tiny red fruit that can boost energy levels, improve digestive health and ease anxiety.
• Salmon contains fatty acids that regulate mood-stabilizing hormones like dopamine and serotonin.
• Dark chocolate is rich in antioxidants that boost blood flow to the brain and improve cognitive function.
• Turmeric is a bright yellow spice infused with curcuminoid, a neuroprotective that reduces inflammation and balances your body’s stress hormones.
• Green tea features L-Theanine, a soothing amino acid that reduces acute feelings of anxiety in difficult situations.

Adaptogens
Commonly used in traditional Chinese medicine and Ayurvedic healing practices, adaptogens are non-toxic herbs, roots, and plants that are specifically used to help the body counteract and adapt to stress. Build your resiliency and turn your daily smoothie into calming food for anxiety by adding medicinal adaptogen powders.

• Ashwagandha, also known as Indian ginseng, offers a variety of therapeutic benefits, including helping to reduce inflammation and cortisol levels (stress hormones) in your body.
• Maca Root is a vitamin-rich plant native to Peru that contains flavonoids, which improve your energy levels and alleviate anxiety.
• Rhodiola Rosea, a red herb grown in the cold mountainous regions of Asia, has been proven to help reduce symptoms of burnout and anxiety.

Of course, it’s always important to consult a healthcare practitioner before making any major lifestyle changes. Talk to your doctor if you are considering taking any medicinal supplements or altering your diet for anxiety.