Anxiety, in all its forms, is a common condition that affects more than 20 million Americans. It can manifest as excessive worry or unwarranted fear, or even nervousness, shortness of breath or a racing heart. If you experience any of these symptoms, read on to learn more about anxiety and how you can treat it, naturally.
What is anxiety?
Anxiety is a normal, albeit unpleasant, human emotion that all people experience, ranging from mild unease to intense debilitating fear. But anxiety is different fromfear; fear is a rational response to real danger, whereas anxiety usually lacks a clear or realistic cause.
Feeling anxious about a work presentation, preparing for a test or anxiousness over meeting a blind date constitutes normal anxiety. Abnormal anxiety happens consistently and at higher levels that interfere with normal life. For people with anxiety disorders, life can be overwhelming, and their symptoms can manifest into physical disorders such as adrenal fatigue, compromised immunity and heart disease.
Common symptoms of general anxiety include the following:
- Feelings of panic, fear, and uneasiness
- Problems sleeping
- Cold or sweaty hands and/or feet
- Shortness of breath
- Heart palpitations
- Inability to be still and calm
- Dry mouth
- Numbness or tingling in the hands or feet
- Nausea and gastric upset
- Muscle tension
What causes anxiety?
Many factors can contribute to a person’s likelihood of experiencing anxiety. Here are a few common causes:
- Biochemical problems, including substance abuse [e.g. alcohol, drugs (recreational or prescribed), caffeine or tobacco], stress hormones and neurotransmitter deficiencies (e.g. low GABA or serotonin levels)
- Genetic abnormalities, or errors with neurotransmitter receptors
- Environmental factors such as trauma, life stress, toxicities or fungal exposure
- Psychological factors, including daily stress
Conversely, the effects of long-term anxiety on the body and overall health can be significant. The stress hormone cortisol is elevated during periods of stress and anxiety, and chronic cortisol elevation can lead to poor learning and memory, low immune function, low bone density, weight gain, increased blood pressure, cholesterol and heart disease, and more.
Treating anxiety naturally
The two divisions of the autonomic nervous system—the sympathetic and parasympathetic nervous systems--are heavily involved in our anxiety response. When we’re anxious, we go into sympathetic overdrive, also known as the fight-or-flight response. On the opposite end, the parasympathetic nervous system works to regulate repair, maintenance and restoration of the body.
The below treatments are focused on supporting the work of the parasympathetic system by addressing nutritional factors that can immediately help bring the body back into balance and reduce anxiety symptoms.
- Avoid alcohol
- Avoid caffeine
- Avoid sugar
- Address B vitamin deficiency (particularly B1, B3, B6)
- Address calcium or magnesium deficiencies
- Address and eliminate food sensitivities and allergens
Adopting a healthy lifestyle is pivotal to managing anxiety. Here are a few vital lifestyle changes that can help relieve anxiety symptoms.
- Exercise regularly. It can help reduce tension, anxiety and mild depression, and improve mental outlook, self-esteem and our ability to handle stress.
- Get 7-8 hours sleep. Sleep deprivation disables mental and physical function, and makes anxiety worse.
- Eat a whole-food and plant-based diet that includes a rainbow of fruits and veggies and complex carbohydrates, balanced protein and good fats. This will also help reduce exposure to toxins (pesticides, heavy metals and food additives) and support blood sugar.
And remember, stress management is critical in managing anxiety. Efforts to calm the mind and body can help generate a physiological relaxation response. To achieve this response, try deep breathing or progressive relaxation (whereby one compares muscle tension with muscle relaxation to bring awareness to tension throughout the body and thereby consciously change tension to relaxation). Joyful, relaxing activities—such as a walk on the beach, a hot bubble bath, a cup of tea by the fireplace or yoga—along with quality sleep, can evoke a relaxation response.
Supplements for anxiety
Fish oil. Anxiety sufferers tend to be deficient in omega-3 fatty acids. DHA, a fatty acid found in fish oil, nourishes the brain and nervous system. Try Nordic Naturals or Pharmax brands for superior quality and absorption.
Pharma-GABA. GABA is an important neurotransmitter that slows down the firing between the synapses in the brain. People with low GABA are prone to anxiety and depression, so supplementing with GABA can help to slow down the rapid-fire worry. Try Thorne Research’s PharmaGABA, Natural Factors’ Pharma GABA or Jarrow Formulas’ GABA Soothe (also featuring a blend of relaxing herbs).
L-theanine. Theanine is an amino acid found in green tea that helps promote alpha waves in the brain; alpha waves are calming brain waves that promote a relaxed physical and mental condition. Theanine also increases GABA. Try Natural Factors’ Suntheanine L-Theanine or Jarrow Formulas’ Theanine 100.
Kava Kava. Kava has been shown to significantly reduce anxiety symptoms such as nervousness, heart palpitations, chest pains, headache, dizziness and gastric irritation. Kava is effective for anxiety in peri-menopausal and post-menopausal women. Note: Do not use kava if you have liver problems or regularly consume alcohol. Try Herb Pharm’s Kava or Pharmaca brand Kava.
Magnesium. Magnesium relaxes small muscles throughout the body and aids in metabolism; deficiency has been known to exacerbate anxiety. Try Pharmaca brand Magnesium Citrate, Natural Vitality’s Calm powdered magnesium or Pure Encapsulations’ Magnesium (glycinate).
B Complex. B vitamin deficiency also exacerbates anxiety, since B vitamins are critical to many functions in the body including calming the nervous system. Try New Chapter’s Coenzyme B Food Complex, Thorne Research’s Basic B Complex or Pharmaca brand B Complex.
Multivitamin. Take a quality multi everyday to ensure you’re receiving adequate vitamins and minerals, since deficiencies can aggravate anxiety. Try food-based and readily absorbed multis from New Chapter or MegaFood.
WishGarden Herbs’ Emotional Ally is a specialized combination of emotionally supportive herbs such as St. Johns wort, skullcap and passionflower that can help you ground and re-center.