Stress and anxiety are pretty common problems, and they are almost inescapable in modern times. However, frequently, they become chronic issues causing harm to physical and mental well-being.
Anxiety is about excessive worries, to real, but more often to perceived threats. On the other hand, stress is about constantly high-stress responses causing elevated cortisol levels. Both these issues tend to be chronic and considerably increase the risk of various health issues.
Medications are of little use in preventing these issues and have a limited role in managing them. It means that these issues are best managed through natural remedies for stress and anxiety.
Below are 8 natural ways to alleviate stress and anxiety:
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1. Balanced Diet
Diet is a key to good health. Nutritional imbalances increase the risk of various health issues. Those living with poor health are at greater risk of experiencing stress and anxiety. Some nutrients can directly impact nerves and brain health and help significantly reduce stress and anxiety.
So, for anxiety relief, consume whole grains, berries, seeds, green leafy veggies, and other foods rich in dietary fiber and vitamins. These foods are also rich in magnesium, known to calm nerves, boost parasympathetic nervous system activity, and thus reduce anxiety(1). Yet, another mineral that can help fight stress is zinc.
Anxiety diet must also be rich in omega-3 fatty acids. After all, 60% of the human brain is made of fats. Essential fatty acids like DHA and EPA are particularly good for brain function(2).
It is also a good idea to consider supplements like Zenkgo Herbal Mood Plus Support, which contains lavender and other herbs to uplift your mood and reduce anxiety. It is among the excellent natural remedies for stress.
2. Herbal Teas
The next thing one can do to boost mood and improve sleep is to consume herbal teas. These are regular teas with added herbs like lavender. Many of them also contain chamomile and valerian root. These herbs have a long history of use as natural remedies for stress. They are good for both sleep and anxiety. This is the reason why Zenkgo Herbal Mood Plus contains lavender(3).
3. Regular Exercise
When it comes to exercise, it is important to get started. Remember that increased physical activity also means increased release of endorphins, chemicals produced in the body that help fight stress and anxiety. So, brisk walking, swimming, jogging, biking, and playing sports are good ways to relieve stress.
Of course, other activities like yoga or tai chi may benefit specific populations, as they focus considerably on mental health.
4. Adequate Sleep
Sleep is one of the most important pillars of sound health. However, remember that it is not just about the number of hours you sleep. It is also about sleep quality. That is why using sedatives is a big no, as they reduce sleep quality. If you have difficulty sleeping, consider natural remedies like Zenkgo Mood Plus. Such natural remedies help normalize circadian rhythm and sleep architecture.
5. Mindfulness and Meditation
Mindfulness and meditation practices are powerful tools for alleviating stress and anxiety by fostering present-moment awareness and enhancing emotional regulation. Engaging in techniques such as guided meditations, where a narrator leads you through calming scenarios, and breathing exercises, which focus on deep, rhythmic inhalation and exhalation, can help lower stress hormones, increase focus, and promote a sense of inner peace and mental clarity.
6. Probiotics and Gut Health
The role of the gut-brain axis is now well-established. So, focusing on gut health, especially gut microbiota, is vital to maintain a good mood (4). Consuming probiotics found in foods like yogurt, kefir, sauerkraut, and other fermented products helps maintain a balanced gut microbiome, which in turn can reduce symptoms of anxiety and improve overall mood by promoting better digestion and nutrient absorption. Zenkgo Herbal Mood Plus Support also contains probiotics for better mood and brain health.
7. Essential Oils
Aromatherapy with essential oils effectively manages stress and anxiety through specific scents' calming and mood-enhancing effects. Popular oils such as lavender, bergamot, and chamomile are known for their soothing properties, which can help reduce anxiety levels, promote relaxation, and improve sleep quality. These oils can be used in diffusers, applied topically, or added to baths for maximum benefit.
8. Limiting Caffeine and Sugar
Limiting caffeine and sugar intake is crucial for managing anxiety, as these substances can exacerbate stress responses and lead to mood swings. High caffeine consumption can increase heart rate and induce feelings of jitteriness, while excessive sugar intake can cause energy crashes and irritability. Replacing these with alternatives like herbal teas, which have calming properties, and natural sweeteners such as honey or stevia can help maintain stable energy levels and reduce anxiety symptoms.
Conclusion
It is best to manage stress and anxiety using natural remedies since these methods are safe and sustainable. One can use these methods lifelong. Similarly, natural food supplements are also good and safe for prolonged use and do not cause side effects. Thus, using Zenkgo Herbal Mood Plus Support is a great way to enjoy a good mood and stress- and anxiety-free life.
Recap
To alleviate anxiety and stress naturally, focus on these eight methods:
- Balanced Diet: Consume foods rich in magnesium and omega-3 fatty acids to support brain health and reduce anxiety.
- Herbal Teas: Drink teas with herbs like lavender, chamomile, and valerian root to boost mood and improve sleep.
- Regular Exercise: Engage in physical activities like walking, swimming, or yoga to release endorphins and relieve stress.
- Adequate Sleep: Ensure high-quality sleep to maintain mental and physical health, using natural remedies if needed.
- Mindfulness and Meditation: Practice mindfulness and meditation techniques to increase present-moment awareness and emotional regulation.
- Probiotics and Gut Health: Maintain a healthy gut microbiome with probiotics found in yogurt, kefir, and fermented foods to reduce anxiety.
- Essential Oils: Use aromatherapy with oils like lavender and bergamot to promote relaxation and reduce anxiety.
- Limiting Caffeine and Sugar: Reduce intake of caffeine and sugar to prevent mood swings and anxiety spikes, opting for herbal teas and natural sweeteners instead.
References
- Office of Dietary Supplements - Magnesium [Internet]. [cited 2024 Jul 26]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 14(10):e30091.
- Donelli D, Antonelli M, Bellinazzi C, Gensini GF, Firenzuoli F. Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine. 2019 Dec;65:153099.
- Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28–32.