Natural Remedies for Anxiety
Herbal Teas
Chamomile – helps calm you down and improves sleep
Lavender – Can be used in a tea or as an essential oil, used to help with relaxation.
Lemon Balm – Traditionally used for anxiety and stress relief.
Deep Breathing and Meditation
Practice slow, deep breaths, inhaling through your nose for 4 counts, holding for 7 and exhaling through your mouth for 8 counts. Do this 5-10 minutes every day to help activate your parasympathetic nervous system.
Exercise
Exercise releases endorphins, which act as a mood elevator, improving your overall mood. It also enhances your brain function, including improving your memory, cognitive function and emotional regulation. Regular exercise can also increase the production of BDNF, a protein that supports neuroplasticity.
Magnesium-Rich Foods
Eat magnesium-rich foods such as leafy greens, nuts, seeds, avocados and bananas. (taking a supplement may help, but look for good quality ones). Magnesium helps to regulate the nervous system.
Essential Oils
Essential oils can have a powerful effect on anxiety. The best ones to use are lavender, Bergamot, Frankincense, Ylang Ylang, Clary Sage and Roman Chamomile. Put them together with a carrier oil and use as a massage oil or diffuse them in the air.
Nutrition
As well as magnesium, make sure you’re eating a diet rich in vitamin D, B vitamins (especially B12 and Folate), Omega-3 Fatty Acids, Vitamin C and Zinc.
Reduce processed foods, increase fibre and stay hydrated. You can read my blog on why being hydrated is really crucial.
Gut Health
Improve your gut health. Your gut and brain are deeply connected, so improving your gut health will help reduce anxiety issues.
Eating more probiotics and prebiotics, will help keep your microbiome in good health. You can read my post on gut health here.
probiotics – yoghurt with live cultures, kefir, sauerkraut, kimchi, kombucha and miso),
Prebiotics – garlic, onions, leeks, asparagus, bananas and whole grains)
