twister
09-08-04, 21:25
I read this in the Observer Food Monthly and thought people might find it useful
<b id="quote">quote:</b id="quote"><table border="0" id="quote"><tr id="quote"><td class="quote" id="quote">Ten tips for treating anxiety naturally
1 Eat regularly
When meals are skipped, blood sugar levels can plummet. In response, the body will tend to secrete hormones which stimulate the release of sugar from the liver. One of the major hormones involved in this response is adrenaline - a substance well-known for its ability to set the heart racing and bring on feelings of anxiety. Regular meals, perhaps with healthy snacks such as fruit and nuts in between, will help keep blood sugar levels and moods on an even keel.
2 Avoid caffeine
Caffeine is a stimulant that has the potential to trigger feelings of anxiety, particularly in those prone to this emotion. Consuming less in the way of tea, coffee and caffeinated soft drinks may help to calm moods. Decaffeinated or naturally caffeine-free drinks (such as rooibos, herb and fruit teas) are generally better options for those who are prone to anxiety.
3 Eat foods rich in selenium
Studies show that low levels of selenium in the body are associated with mood problems such as anxiety and hostility. Also, research has found that selenium supplementation may improve mood and help combat anxiety. 100-200 mcg of selenium a day (found in about 2-4 brazil nuts) seems to be enough to exert a beneficial effect on the brain.
4 Supplement with B vitamins
Several B vitamins including B1, B3 and B6 appear to have the ability to reduce anxiety. Taking a B-complex supplement (which contains at least 25 mg of the major B vitamins) each day may help to promote peace and calm in stressed out nervous systems.
5 Consume plenty of magnesium
Magnesium is believed to have natural calming properties, but is also a nutrient that tends to be deficient in the UK diet. Magnesium-rich foods to load up on include green leafy vegetables and nuts, though supplementation (at a dose of about 400 mg a day) is likely to provide added benefits in terms of mood maintenance.
6 Be active
Studies suggest that regular exercise can have mood-enhancing effects. Half an hour's worth of exercise most days should help to dissipate feelings of stress or anxiety.
7 Eat tryptophan-rich foods
Tryptophan is an amino acid (building block of protein) that can be converted to mood-enhancing serotonin in the brain. Spirulina (an algae sold as a supplement) and sunflower seeds are two very rich sources of tryptophan to include in the diet.
8 Take supplements of 5-hydroxytryptophan
On its way to making serotonin, tryptophan is first converted into a chemical known as 5-hydroxytryptophan (5-HTP). Supple menting with 5-HTP at a dose of 50 mg, two or three times a day, may help to improve mood and combat anxiety.
9 Take agnus castus for pre-menstrual syndrome (PMS)
For some women, the pre-menstrual phase may signal a deterioration in mood, perhaps accompanied by physical symptoms such as breast tenderness and fluid retention. PMS, and the mood upset that is characteristic of it, often responds to treatment with the herb agnus castus. The recommended dose is 40 drops (around 4mls) of tincture (alcoholic extract) taken each morning in some water.
10 Practise deep breathing
Many people find that diaphragmatic breathing (deep breathing from the belly) has the power to calm both body and mind.
</td id="quote"></tr id="quote"></table id="quote">
Emily
Knowledge is knowing a tomato is a fruit
Understanding is knowing not to put it in a fruit salad
<b id="quote">quote:</b id="quote"><table border="0" id="quote"><tr id="quote"><td class="quote" id="quote">Ten tips for treating anxiety naturally
1 Eat regularly
When meals are skipped, blood sugar levels can plummet. In response, the body will tend to secrete hormones which stimulate the release of sugar from the liver. One of the major hormones involved in this response is adrenaline - a substance well-known for its ability to set the heart racing and bring on feelings of anxiety. Regular meals, perhaps with healthy snacks such as fruit and nuts in between, will help keep blood sugar levels and moods on an even keel.
2 Avoid caffeine
Caffeine is a stimulant that has the potential to trigger feelings of anxiety, particularly in those prone to this emotion. Consuming less in the way of tea, coffee and caffeinated soft drinks may help to calm moods. Decaffeinated or naturally caffeine-free drinks (such as rooibos, herb and fruit teas) are generally better options for those who are prone to anxiety.
3 Eat foods rich in selenium
Studies show that low levels of selenium in the body are associated with mood problems such as anxiety and hostility. Also, research has found that selenium supplementation may improve mood and help combat anxiety. 100-200 mcg of selenium a day (found in about 2-4 brazil nuts) seems to be enough to exert a beneficial effect on the brain.
4 Supplement with B vitamins
Several B vitamins including B1, B3 and B6 appear to have the ability to reduce anxiety. Taking a B-complex supplement (which contains at least 25 mg of the major B vitamins) each day may help to promote peace and calm in stressed out nervous systems.
5 Consume plenty of magnesium
Magnesium is believed to have natural calming properties, but is also a nutrient that tends to be deficient in the UK diet. Magnesium-rich foods to load up on include green leafy vegetables and nuts, though supplementation (at a dose of about 400 mg a day) is likely to provide added benefits in terms of mood maintenance.
6 Be active
Studies suggest that regular exercise can have mood-enhancing effects. Half an hour's worth of exercise most days should help to dissipate feelings of stress or anxiety.
7 Eat tryptophan-rich foods
Tryptophan is an amino acid (building block of protein) that can be converted to mood-enhancing serotonin in the brain. Spirulina (an algae sold as a supplement) and sunflower seeds are two very rich sources of tryptophan to include in the diet.
8 Take supplements of 5-hydroxytryptophan
On its way to making serotonin, tryptophan is first converted into a chemical known as 5-hydroxytryptophan (5-HTP). Supple menting with 5-HTP at a dose of 50 mg, two or three times a day, may help to improve mood and combat anxiety.
9 Take agnus castus for pre-menstrual syndrome (PMS)
For some women, the pre-menstrual phase may signal a deterioration in mood, perhaps accompanied by physical symptoms such as breast tenderness and fluid retention. PMS, and the mood upset that is characteristic of it, often responds to treatment with the herb agnus castus. The recommended dose is 40 drops (around 4mls) of tincture (alcoholic extract) taken each morning in some water.
10 Practise deep breathing
Many people find that diaphragmatic breathing (deep breathing from the belly) has the power to calm both body and mind.
</td id="quote"></tr id="quote"></table id="quote">
Emily
Knowledge is knowing a tomato is a fruit
Understanding is knowing not to put it in a fruit salad