Anxiety and depression can be disabling conditions that are accompanied by chronic stress and a general decline in overall health. They contribute to various chronic diseases especially when treated with most conventional medications. This is the main reason why we should use natural remedies for mood disorders that address the root of these problems instead of simply addressing the symptoms.
About 40 to 60% of people who suffer from anxiety also experience various signs of depression, which makes the condition more serious and difficult to treat. However, unlike many conventional anti-anxiety medications, natural remedies for anxiety and depression are perfectly safe to use because they don’t cause any adverse side effects. In fact, by eating a well-balanced diet that is rich in nutrients such as Omega-3s, magnesium, and B vitamins, and using essential oils, you will notice a difference in your sleep patterns, energy levels and mood. Plus, there are numerous lifestyle changes and supplements that serve as remedies for anxiety and depression.
- Eat a well-balanced diet
Studies show that there is a very strong connection between our dietary choices and behavior, physiology and psychology. Our dietary choices impact us from the time we are born, all the way to adult life. It is particularly important to understand that consuming too little or many calories can contribute to mood and emotional disorders such as anxiety and depression. Poor diet can also lead to anxiety symptoms such as abnormal blood glucose levels, jitters, moodiness, fatigue and nervousness. This impacts our body image by bringing on feelings of self-doubt and worthlessness.
Eating a wide range of anti-inflammatory foods is a natural remedy for anxiety and depression because they are very important for balancing your stress response and mood. It is also very important to eat unrefined carbohydrates, lean protein and healthy fats. Adding magnesium rich foods, omega-3 foods, vitamin B foods and foods high in calcium to your diet improves anxiety and depression symptoms.
Be sure to include:
- Grass-fed beef
- Nutritional yeast
- Kefir or yogurt
- Wild-caught fish such as white fish, herring, tuna, salmon and mackerel
- Eggs
- Organic chicken
- Leafy greens (like collard greens, chard, kale and spinach)
- Fresh vegetables such as bok choy, beets, broccoli, artichokes and celery
- Healthy fats like olive oil, coconut oil and avocado
- Fresh fruits like figs, banana, pineapple and blueberries
- Beans such as fava beans, chick peas, black beans and adzuki beans
- Nuts such as cashews, almonds and walnuts
- Unrefined grains like barley, quinoa and faro
- Seeds such as chia seeds, pumpkin seeds, flaxseeds and hemp seeds
- Legumes like peas and lentils
- Limit alcohol and caffeine
Too much alcohol or caffeine can increase most anxiety symptoms such as jitters, nervousness and moodiness. The British Journal of Psychiatry recently published a study that shows that abstinence from alcohol and caffeine is associated with a significantly lower risk of mood disorders such as anxiety and depression. Studies show that consuming too much alcohol or caffeine can cause anxiety symptoms. On the other hand, people with social anxiety and panic disorder are particularly sensitive to the adverse effects of alcohol and caffeine. Limit black tea or coffee to to one cup per day.
- Avoid processed and sugary foods
High glycemic foods contribute to depression and anxiety. Refined carbohydrates and sugar can cause blood sugar lows and highs which tend to increase fatigue, anxiety and nervousness. These foods also alter your energy levels and cause mood swings which make it even more difficult to control anxiety symptoms. They also alter neurotransmitter function, alter your brain structure and contribute to inflammation.
You can improve your anxiety and depression symptoms and maintain normal blood glucose levels by simply staying away from sweetened beverages, processed meat, refined grains, fast foods, fried foods and baked foods (such as cookies and pastries). Limit your black tea or coffee to just one cup per day.
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Ashwagandha
Ashwagandha is used as a natural remedy for depression and anxiety because it stabilizes your response to stress. Most studies show that people who use ashwagandha show significant improvement in depression and anxiety symptoms.
Besides being a great stress reliever, ashwagandha also prevents degradation of the brain improves anxiety symptoms and reduces oxidative stress by destroying free radicals that damage the brain.
Ashwagandha also helps reduce fatigue, fight anxiety and improve anxiety without the side effects associated with most conventional anti-anxiety medications.
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Kava root
Kava root is a non-hypnotic and non-addictive anxiolytic that can be used to treat depression and anxiety. It works by inducing euphoria and stimulating dopamine receptors. Kava is commonly used to ease anxiety, improve mod and ease anxiety. Studies in Australia show that besides being a first-line therapy for anxiety and depression, kava is safe even for people who are undergoing treatment. However, Kava should be taken with the guidance of a health care provider because it can interact with some medications.
Supplements for Anxiety
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Neuro Natural Recall
Supplementing with Neuro Natural Recall which contains ingredients extracted from natural sources is one of the most effective natural remedy for anxiety. It helps to treat various issues associated with depression and anxiety including headaches, moodiness and trouble sleeping.
If you want to use any natural remedy for anxiety, it’s recommended that you do so under the guidance and supervision of your physician. It’s also important to ensure that your healthcare provider knows any other medications you are using in order to avoid potentially dangerous interactions. For instance, some natural remedies such as GABA, Kava root and 5-HTP, interact with some prescribed anti-depression and anti-anxiety medications. Therefore, you should not use these herbs or supplements along with prescribed medications.
Wishing you a healthy and balanced life,
