What is Anxiety?

Anxiety disorders come in two basic forms;
The chronic form involves a recurring sense of worry accompanied by mild physical symptoms.
A panic attack comes on suddenly and unexpectedly, with symptoms that are often mistaken for heart attack or other life-threatening conditions. There is sometimes a feeling of not being able to get a full breath of air. Symptoms come on suddenly and diminish suddenly.
Some research suggests that the central nervous systems of people with anxiety disorders may overreact to stress and take a longer time than most to return to a their calmer state.
Symptoms may begin with an upsetting event such as an accident, divorce, or death. Sometimes there is no obvious cause.
There may also be a biochemical basis. Studies have shown that people who are prone to panic attacks have higher blood levels of lactic acid, a chemical produced when muscles metabolize sugar without getting enough oxygen.
Other research suggests that anxiety may be the result of an overproduction of stress hormones by the brain and adrenal glands.
It is normal to feel anxious from time to time, but if you feel anxious without reason and if these worries persist and affect your day-to-day life, you may have generalized anxiety disorder.
Symptoms of generalized anxiety disorder can include restlessness, feeling tense and or on edge, irritability, impatience, and or poor concentration.
You may also notice changes in your physical health such as headaches, jaw pain, muscle tension, difficulty falling or staying asleep, dry mouth, fatigue, chest tightness, indigestion, bloating, or excessive sweating.
It’s always important to be evaluated by your doctor for a proper diagnosis and to rule out other medical problems.

The natural way
You can do a lot to support a healthy ability to relax and slow down. One way of doing this is to keep your mind producing its own natural feel good chemicals by eating lots of fresh fruit and vegetables and whole grain foods. Also getting plenty of fresh air, sunshine and exercising regularly.
Practice relaxation techniques such as meditation or taking time for a walk on the beach can all help to reduce stress levels.
Natural remedies can also help to support the nervous system and to enable us to cope more easily with the everyday stresses of our modern existence. In fact, natural remedies have been used in traditional medicine for thousands of years.
In recent times, research has confirmed this in traditional wisdom. There are now many published clinical studies demonstrating the ability of a range of herbs to support the normal functioning of the brain and nervous system and maintain a healthy equilibrium.

Natural Remedies for Anxiety:
These are some of the natural herbs and remedies that are being explored for anxiety.
• Passionflower
The herb passionflower (Passiflora incarnata) was used as a folk remedy for anxiety and insomnia.
Side effects of passionflower may include nausea, vomiting, drowsiness, and rapid heartbeat. The safety of passionflower in pregnant or nursing women, children, or people with kidney or liver disease has not been established.
Passionflower should not be taken with sedatives unless under medical supervision. Passionflower may possibly enhance the effect of pentobarbital, a medication used for sleep and seizure disorders.
• Valerian
The herb valerian (Valeriana officinalis) is best known as a herbal remedy for insomnia. Valerian is also used in patients with mild anxiety, but the research supporting its use for anxiety is limited.
Valerian is usually taken an hour before bedtime. It takes about two to three weeks to work and shouldn’t be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don’t like the smell of valerian and prefer taking it in capsule form.
Valerian shouldn’t be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn’t be taken with alcohol, before or after surgery, or by people with liver disease. It should not be used before driving or operating machinery.
• Kava
Native to Polynesia, the herb kava (Piper methysticum) has been found to have anti-anxiety effects in humans.
The United States Food and Drug Administration (FDA), has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.
• Gamma-aminobutyric Acid (GABA)
GABA is an amino acid that is known to play a role in the physiology of anxiety. Some prescription drugs for anxiety work by affecting GABA receptors in the brain. The degree to which orally ingested GABA supplements can reach the brain, is not known.
• Bodywork
Massage therapy, shiatsu, and other forms of bodywork are widely used to diminish muscle tension, relieve stress, and improve your sleep.
• Mind/Body Techniques
Mind/body breathing exercises, physical exercise, yoga, tai chi, self-hypnosis, meditation, and biofeedback are just some of the stress reduction techniques used for anxiety. Try different techniques and determine which routine works for you and you can stick to with a hectic schedule.
• Aromatherapy
Plant essential oils can be added to baths, massage oil, or infusers. Essential oils that are used for anxiety and nervous tension are: bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood, ylang-ylang. Lavender is the most common and forms the base for many of the relaxing blends.

Some Other Natural Remedies for Anxiety:
Pantothenic acid
Calcium
Magnesium
B vitamins
Chamomile

Herbs for Anxiety
Herbal Remedies For Anxiety Has also Traditionally Included Some of the Following:
CATNIP Tea has soothing effect, relieves anxiety.
PASSIONFLOWER used in tea or as tincture to promote relaxation and calm. (See above)
FENNEL Tea relieves gastrointestinal upset.
ST. JOHN’S WORT tincture helps restore emotional stability and ease depression.
KAVA Tincture or capsules help minimize anxiousness. (See above)
HOPS can have a relaxing effect on nervous system.
MOTHERWORT Tincture helps stabilize emotions and has a calming effect.
SKULLCAP Tincture or capsules help relax and nourish nervous system and induce sleep.
VALERIAN Tincture or capsules aid with sleep. (See above)
And again, many people find relief from anxiety by using Aromatherapy.

Commonly used essential oils for anxiety:
Bergamot
Cedarwood
Geranium
Lavender
Lemon
Neroli
Patchouli
Sandalwood
Sweet Marjoram

As always, consultation with a qualified health practitioner is recommended before adding herbals remedies to one’s daily routine.

Taking care of you naturally, the way life was meant to be!

Posted: November 29th, 2008 under Alternative Medicine, Anxiety, Depression.
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In any given year, nearly 20 million adults in the United States alone have depression. Most people with depression do not seek treatment, although the majority can be helped with treatment. The first step is to talk with your doctor, because depression is a serious illness that shouldn’t be self-treated. Always consult your doctor before taking herbal remedies.
Natural and Herbal Remedies for Depression:
Listed are natural and herbal remedies that are used for depression.
1) St. John’s Wort
St. John’s wort (Hypericum perforatum) has long been used in folk medicine for sadness, worry, nervousness, and poor sleep.
The results of over 20 clinical trials suggest that St. John’s wort works better than a placebo and is as effective as antidepressants for mild to moderate depression, with fewer side effects, but is not effective for major depression.
St. John’s wort can take 4 to 6 weeks to notice the full effects. Side effects may include dizziness, dry mouth, indigestion, and fatigue. St. John’s wort increases photosensitivity, so extra caution should be taken to protect skin and eyes from sunlight.
St. John’s wort appears to be reasonably safe when taken alone, but it can interfere with the effectiveness of prescription and over-the-counter drugs, such as antidepressants, drugs to treat HIV infections and AIDs, drugs to prevent organ rejection for transplant patients, and oral contraceptives.
St. John’s wort is not recommended for pregnant or nursing women, children, or people with bipolar disorder, liver or kidney disease..
2) Omega-3 fatty acids
Omega-3 fatty acids are a type of good fat needed for normal brain function. Our bodies can’t make omega-3s on their own, so we must obtain them through the food we eat.
Studies have shown that depression is linked with low dietary intake of omega-3 fatty acids. In countries with higher fish consumption, like Japan and Taiwan, the depression rate is 10 times lower than in North America. Postpartum depression is also less common.
Studies have shown that omega-3’s together with antidepressants may be more effective than antidepressants alone.
Cold water fish such as salmon, sardines, and anchovies are the richest food source of omega-3 fatty acids. But instead of eating more fish which as we know contain mercury, PCBs, and other chemicals, fish oil capsules are considered to be a cleaner source of omega-3 fatty acids. Many companies filter their fish oil so that these chemicals are removed.
Fish oil capsules are sold in most all health food stores, drug stores, and online. Most brands should be stored in the fridge to prevent the oil from going rancid. When comparing brands, the key active components for depression are EPA and DHA.
Fish oil capsules may interact with blood-thinning drugs such as warfarin and aspirin. Side effects may include indigestion and bleeding. Fish oil should not be taken 2 weeks before or after surgery. Fish oil can also cause a fishy aftertaste. So to prevent this, try taking the fish oil just before meals which can help cover the taste.
3) SAM-e
SAM-e, pronounced “sammy”, is short for S-adenosyl-L-methionine. It’s a chemical that’s found naturally in the human body and is believed to increase levels of neurotransmitters serotonin and dopamine.
In North America, SAM-e is available as an over-the-counter supplement in most health food stores, drug stores, and online. It should be enteric-coated for maximum absorption. Although it’s one of the more expensive supplements, it is popular as a remedy for depression and osteoarthritis.
Side effects can include nausea and constipation.
4) Folic Acid
Folic acid, ( folate,) is a B vitamin that is often deficient in people who are depressed.
Folate is found in green leafy vegetables, other vegetables, fruit, beans, and fortified grains. It’s one of the most common vitamin deficiencies because of poor diet but also because of chronic conditions and various medications such as aspirin and birth control pills which can also lead to deficiency.
Besides certain food, folic acid is also available as a supplement or as part of a B-complex vitamin.
Researchers at Harvard University have found that depressed people with low folate levels don’t respond as well to antidepressants, and that taking folic acid in supplement form can improve the effectiveness of antidepressants.
5) 5-HTP
5-HTP (5-hydroxytryptophan). It is produced naturally in the body and is used to make the neurotransmitter serotonin. Although taking 5-HTP in supplement form may theoretically boost the body’s serotonin levels, many experts feel there is not enough evidence to determine the safety of 5-HTP. It should never be combined with antidepressants.
6) Diet
• Reduce your intake of sweets
Sweets will temporarily make you feel good as blood sugar levels soar, but may worsen your mood later on when they plummet.
• Avoid caffeine and alcohol
Caffeine and alcohol both dampen mood. Alcohol temporarily relaxes us and caffeine boosts energy, but the effects of both are very short-lived. Both can worsen mood swings, anxiety, depression, and insomnia.
• Vitamin B6
Vitamin B6 is needed to produce the mood-enhancing neurotransmitters serotonin and dopamine. Although a deficiency of vitamin B6 is rare, a borderline deficiency may occur in people taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis.
• Magnesium
Most people do not get enough magnesium in their diets. Sources of magnesium are legumes, nuts, whole grains and green vegetables. Like vitamin B6, magnesium is needed for serotonin production. Stress does deplete magnesium.
7) Exercise
Regular exercise is one of the most effective and inexpensive ways to improve mood.
Exercise, particularly aerobic cardio exercise, helps release mood-elevating chemicals in the brain and can decrease stress hormones.
Try taking a brisk walk outside each morning for at least 30 minutes five days a week.
What’s important is that you choose something you enjoy and will stick with, whether it’s going to the gym, signing up for dance classes, playing tennis, or gardening.
Light Therapy
Getting enough sunlight has been shown to be effective for seasonal mood changes that happen in the darker winter months.
Exposure to light in the morning helps the body’s sleep/wake cycle work properly. Production of serotonin, a brain chemical that is key in influencing our mood, is turned on in the morning upon exposure to light, but during the winter when there is less sunlight, serotonin levels can drop, making us feel tired and prone to seasonal affective disorder (SAD).
One of the most simple ways to increase your exposure to light is to walk outdoors in the morning. Just be sure to use sunscreen to protect your skin from UV rays.

Taking care of you naturally, the way life was meant to be!

Posted: November 15th, 2008 under Alternative Medicine, Depression, natural cures.
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