What Is Anxiety
Anxiety is your body's natural response to stress. It's a feeling of fear or apprehension about some future or current event. The first day of school, going for a job interview, giving a speech or the ongoing covid-19 situation may all cause anxiety.
Occasional anxiety is completely normal. However, experiencing intense, excessive and persistent anxiety can interfere with the quality of your life and impact your health in the long term. Therefore, it is beneficial to look into the root causes of the issue and reduce those anxiety triggers. One of these triggers which we tend to overlook is the type of foods that may contribute to that underlying unease and anxiety.
It is interesting to note that foods that cause inflammation and pain also trigger anxiety and by reducing these foods you will start feeling better on multiple levels.
Gluten is a protein found in a variety of grains. Gluten is particularly problematic for those with Celiac disease or gluten allergies. However, a large number of the population is sensitive to gluten and may experience inflammation, pain, and other health issues from it.
Sugar and Processed Foods
Refined sugar and carbs are incredibly inflammatory. When you eat too much sugar, your body cannot process it quickly enough. As a result, it releases pro-inflammatory messengers called cytokines that may lead to physical and mental health issues. These processed foods are also high in other anxiety-triggering substances such as vegetable oils, artificial flavourings, gluten and additives.
Processed vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega-6 fatty acids. Over consumption of these oils can cause an imbalance between omega-6 and omega-3 fatty acids contributing to inflammation, pain and anxiety.
Aspartame and MSG are two particularly dangerous artificial flavourings that may trigger anxiety. However, you need to be careful with all artificial ingredients and other additives or preservatives,
including monosodium glutamate, artificial colouring, high fructose corn syrup, guar gum, sodium benzoate and trans fats.
Conventional Meat Products
Animals raised for conventional meat products are not treated by the highest of standards. They are often treated with hormones and antibiotics, fed with grain instead of grass which promotes inflammation and other health issues when consumed. Always try and eat organic and ethically raised meat.
Too much caffeine may trigger anxiety. Coffee and other caffeinated drinks, such as sodas and energy drinks may cause the shakes and stimulate a fight or flight response similar to anxiety. Sodas and energy drinks are also full of sugar and artificial ingredients that can further trigger anxiety.
How To Reduce Anxiety Naturally
Conventional treatments of anxiety often include pharmaceutical medications. However, these medications usually serve as a bandaid without addressing the cause or fully solving the problem. They also have multiple side affects which can impact your health down the line.
Itt is possible to reduce anxiety naturally through a nutritious diet, a healthy lifestyle, and appropriate supplementation. For some key strategies on reducing anxiety and living a more enjoyable life check out the following blog posts covering these topics:
Foods to Beat Anxiety, Magnesium Relieves Stress & Anxiety and four Herbs to Treat Stress.
You can also contact me to customize a specific plan for you to reduce your anxiety naturally.
One in eight deaths worldwide is due to high blood pressure. This condition is the main risk factor for heart and kidney disease, and it greatly increases the chances of a stroke. And, while conventionally-trained physicians tend to prescribe drugs to reduce blood pressure, these medications can produce toxic side effects. Fortunately there are a variety of vitamins and nutrients that can significantly reduce blood pressure. To discover the top 7 natural supplements for blood pressure control, keep reading.
Studies have shown that Vitamin D deficiency (blood levels under 20 ng/mL of 25-hydroxyvitamin D3) raises the risk of high blood pressure. To avoid deficiency, we should be getting at least 20 minutes of direct sunlight two or three times a week. You can also boost dietary levels of vitamin D with cold water (wild caught) salmon, organic mushrooms and pasture-raised eggs. However, to achieve optimal levels, you may have to take a supplement. Although individual needs may vary depending on gender, body mass, age, state of health and climate, experts maintain that most people need about 5,000 – 8,000 IU per day, to correct deficiencies in vitamin D.
Studies have shown that fish oil, which is rich in omega-3 fatty acids such as EPA and DHA, promotes the relaxation of arteries while reducing arterial inflammation. This in turn results in reductions in blood pressure. To lower blood pressure, it is advised to take between 1,000 and 2,000 mg of fish oil a day. Be sure to use a quality source of fish oil to avoid toxicity concerns.
Research has shown that doses between 30 mg and 360 mg a day of CoQ10 can drop the systolic reading by as much as 16.6 mmHg. CoQ10 not only lowers blood pressure, but it can help reverse resultant damage by decreasing abnormal thickening of the heart muscle. Typical dosages range from 200 to 300 mg a day.
Magnesium is essential for regulating heart rhythm and blood pressure and is particularly beneficial for people with cardiovascular disease. In one study involving patients with advanced heart disease, magnesium supplementation caused a 9 mmHg drop in systolic blood pressure. The systolic, or top measurement, records the pressure during heartbeats, while the diastolic reveals blood pressure between beats. For people who are low in magnesium supplementation can have even more dramatic effects on blood pressure. In one study of low-magnesium patients, supplementation with 450 mg of elemental magnesium a day dropped systolic levels a huge 20.4 mmHg.
Garlic contains an active constituent called allicin, which increases the body’s production of beneficial nitric oxide, which in turn enhances the dilation of blood vessels. In a meta-review published in 2016 in Journal of Nutrition, the authors examined 50 years of controlled trials involving almost a thousand participants and concluded that garlic lowered both systolic and diastolic blood pressure by an average of 8.7 and 6.1 mmHg respectively.
Cinnamon is high in cinnamaldehyde, an antioxidant compound that is being researched for its ability to decrease both blood pressure and blood sugar. Cinnamon is generally regarded as safe when taken in amounts typically added to food.
Anthocyanins are the flavonoids found in coloured fruits such as blueberries and blackberries. These flavonoids inhibit production of blood pressure-raising ACE (angiotensin-converting enzyme) while increasing production of beneficial nitric oxide. One study found that two servings of anthocyaninrich berries a day caused significant drops in systolic blood pressure.
Balancing blood pressure is one of the most important things you can do to protect your health. These natural supplements can be powerful tools in providing the means to do so.
If you are on any blood pressure medication and would like to go the supplement route, check with your doctor first. You can then contact me and we can check with muscle testing what supplements are best suited for you.