2023-11-10 12:37:37
▲Eating a balanced diet and drinking more herbal tea can help improve anxiety. (Image: shutterstock)
Modern people live a busy and fast-paced life, and regular stress may cause health problems and even lead to severe anxiety, bipolar disorder and other diseases. There are many simple and easy ways to maintain a healthy body and mind. This article has compiled 8 natural remedies for alleviating anxiety. Start taking care of your own mental health today.
1. Eat more foods containing magnesium
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Frequently feeling depressed, anxious or nervous may be due to a lack of magnesium in the body, and magnesium deficiency is common among modern people. Too little magnesium may cause abnormal excitement of neurons and cause anxiety, while supplementing more magnesium can relax nerves and relax the body. Foods high in magnesium recommended by nutritionists include: dark chocolate, avocados, nuts, whole grains, fish, dark green vegetables, seeds, beans and bananas.
2. Get close to nature
A 2014 study by the Finnish Forest Research Institute found that spending 15 minutes in nature, listening to insects, watching birds, and doing forest bathing, can lower blood pressure, improve cardiovascular disease, and regulate the secretion of the stress hormone cortisol. and improve cognitive abilities and concentration.
Advertisement (Please continue reading this article) ▲Foods containing Omega-3 fatty acids, such as mackerel, saury, salmon, etc., contain natural Prozac, which can help prevent depression. (Image: shutterstock)
3. Eat a balanced diet
Chemicals in processed foods, such as artificial flavors, colors and preservatives, may cause mood changes. Conditions such as hypoglycemia, hyperglycemia or dehydration due to an unbalanced diet will naturally affect our mood.
Eating more complex carbohydrates (Complex Carbohydrates) can help the brain secrete serotonin, such as whole grains such as oats, quinoa and whole wheat bread. Foods containing Omega-3 fatty acids, such as mackerel, saury, salmon, etc., contain natural Prozac, which can help prevent depression.
4. No smoking or drinking
Although smoking can bring temporary stress relief, in the long run, anxiety may increase. According to a 2013 study by the Research Council of Norway, people who start smoking at the age of 18 have a significantly increased risk of developing anxiety disorders later in life. Nicotine and other chemicals in cigarettes alter pathways in the brain related to anxiety. Long-term excessive drinking can also lead to alcohol dependence.
5. Face your emotions
When we feel anxious, the first thing we have to do is to face our emotions and admit it. The consequences of avoiding it will be worse than facing it bravely. Sometimes just focusing on your feelings can relieve anxiety.
6. Avoid caffeine and drink herbal tea instead
If you already suffer from chronic anxiety, you should temporarily avoid caffeine. According to the American Psychological Association, caffeine may cause or worsen anxiety. It may also trigger panic attacks in people with panic disorder. .
If you’re a tea drinker, switch to a caffeine-free herbal tea, such as chamomile tea. A 2009 study from the University of Pennsylvania in the United States confirmed that chamomile may be a powerful assistant in fighting generalized anxiety disorder. The study also found that people who took German chamomile capsules had lower anxiety symptom test scores than those who took a placebo. Obvious reduction.
7. Try aromatherapy
Using aromatic essential oils can help us relax tense nerves. A report from the Taiwan Family Medicine Association points out that aromatherapy can aid sleep, improve depression, improve immunity, and lower heart rate and blood pressure. Essential oils that can be used to relieve stress and anxiety include lavender, sweet orange, ylang-ylang, bergamot, vetiver, sage, etc. You can choose according to your favorite flavor.
8. Keep moving
During exercise, the brain secretes a variety of happy substances such as dopamine, serotonin, and endorphins. Choosing an exercise method that suits you and performing it for a long time can effectively help us relieve anxiety, suppress depression, and stabilize our mood.
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