You can better manage your anxiety with a Holistic Lifestyle and good nutrition, says research.
Anxiety is the most common mental health challenge Canadians face, and global rates are on the rise. Luckily, there are easy ways to manage anxiety naturally with a holistic lifestyle. From nutrition to daily activities, science has uncovered simple things you can do today, to manage your anxiety and feel better.
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Exercise
Physical activity is one of the best ways to manage anxiety naturally, according to a large that found adults who live an active lifestyle have a lower risk of anxiety.
Regular exercise helps reduce anxiety and boost your mood as it causes the release of feel-good hormones and chemicals in the brain, such as endorphins. Exercise also causes (a natural cannabis-like chemical, or endocannabinoid) to be released.
Plus, the health benefits of exercise are fantastic, which include improvements in blood pressure, blood sugars, strength, and better sleep. However, being physically active may also help reduce your dependency on unhealthy options, such as alcohol consumption, or dwelling on your feelings to manage your anxiety.
How much exercise do you need to manage anxiety?
Doing聽about 30 minutes of exercise a day, for 3 to 5 days a week,聽may significantly improve anxiety symptoms, according to the . It may also improve symptoms of depression.
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Get Outside
Exposure to nature-based spaces is a great way to manage anxiety naturally. Mounting shows mental health benefits of spending time in natural environments, including a sense of relaxation and less anxiety. Forest bathing is an example of a holistic lifestyle habit that can help manage anxiety naturally.
How much time do you need to spend in nature to reduce anxiety?
suggest at least 120 minutes a week. That鈥檚 equivalent to taking an 18-minute walk each day in a forested or green area – which sounds pretty pleasant.
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Mindfulness
Mindfulness may be as effective as some medications for anxiety, according to an interesting human . After 8 weeks in a mindfulness-based stress reduction program, participants in the study reported a 30% decline in their anxiety levels.
How does mindfulness help manage anxiety?
To help you increase your capacity to bear anxiety, instead of trying to ignore this uncomfortable feeling, mindfulness helps you make peace with it. Mindfulness allows you to become aware of your thoughts and emotions so you can move through and beyond them.
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Anti-Inflammatory Foods
Certain foods have anti-inflammatory potential, such as berries, leafy greens, and some spices. However, the most researched anti-inflammatory food may be omega-3 fatty acids.
According to a review of 16 , omega-3 supplementation reduces the severity of anxiety symptoms. In Canada, regulations by allow omega-3 supplements (containing EPA and DHA) the claim to 鈥渉elp to promote healthy mood balance鈥�.
How do anti-inflammatory foods help manage anxiety?
Inflammation plays a major role in anxiety, with higher rates of inflammation found in those struggling with mental health. The interaction between inflammation and anxiety appears to be complex. In simple terms, suggests inflammation can be neurotoxic to the brain, impacting its well-being.
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Turmeric for Anxiety
Another anti-inflammatory food that may help you manage anxiety naturally is turmeric. There is a natural compound called curcumin in turmeric. In 32 human trials, curcumin鈥檚 ability to reduce inflammation has been noted.
Yet, there鈥檚 more going on here than an ability to reduce inflammation. In 5 human , curcumin significantly reduced anxiety symptoms. notes this may be caused by curcumin鈥檚 ability to modulate dopamine, a chemical in the brain known to improve mental health.
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Probiotics
Evidence has linked anxiety with , a state called dysbiosis. A healthy gut microbiome is another way you can manage your anxiety naturally.
Connected by the vagus nerve, the gut is in direct communication with the brain and capable of impacting mental health.
Most interestingly, has found that the microbiome influences the part of the brain involved in anxiety and fear recall, called the amygdala.
How does gut health impact anxiety?
The helpful microbes, called probiotics, can positively influence the anatomy and chemistry of anxiety thanks to their impacts on short-chain fatty acids (SCFAs), cytokine production (inflammation), and gut peptides.
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Vitamin D
A deficiency in vitamin D is linked with anxiety and other emotional disorders, according to . Increasing your body鈥檚 vitamin D levels can help you manage anxiety naturally, suggests evidence in several studies.
The problem for Canadians is skin exposure to UVB rays which form pre-vitamin D3, the precursor to the vitamin D2 and D3 the body needs, is limited. There is a lack of sunlight exposure in dark, northern hemisphere locations. With limited food sources of vitamin D, supplementation may be required to meet ideal levels to reduce anxiety symptoms.
For more help with using a holistic lifestyle to manage your anxiety naturally, reach out to Holistic Nutrition Professionals, such as Registered Holistic Nutritionists.
Are you curious about taking the Natural Nutrition Diploma Program? Whether to improve your own health or to start a career in holistic nutrition, 黑料社 can help you achieve your goals. Find out more.
References:
Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study. .
Can physical activity support the endocannabinoid system in the preventive and therapeautic approach to neurological disorders? .
Associations between nature exposure and health: a review of the evidence. .
Spending at least 120 minutes a week in nature is associated with health and wellbeing. .
Mindfulness-based stress reduction vs Escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. .
Altered gut microbiota profile in patients with generalized anxiety disorder. .
The microbiome regulates amygdala-dependent fear recall. .
Neuroinflammation-associated alterations of the brain as potential neural biomarkers in anxiety disorders. .
Potential role of curcumin for the treatment of major depressive disorder. .
Curcumin for depression: a meta-analysis. .
Does omega-3 lessen anxiety? Association of the use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: a systematic review and meta-analysis. .
Relationship between vitamin D deficiency and psychophysiological variables: a systematic review of the literature. .