5 surprising causes of anxiety that nobody ever talks about

Anxiety is definitely one of the most prevalent mental conditions in North America, judging by the 12 percent of Canadians suffering from it each year.  It turns out that anxiety is sort of an umbrella term for mental conditions with pretty much the same symptoms, although it applies differently to different people. The symptoms are similar, but they can range from mild to quite severe panic attacks.

According to the DSM-IV, anxiety disorders are diverse, including -traumatic stress disorder (PTSD), social anxiety, obsessive-compulsive disorder (OCD), specific phobias, generalized anxiety disorder (GAD), and mixed anxiety and depression.

Symptoms

The symptoms of anxiety range from mental symptoms like nervousness, excessive worry, and insomnia to genitourinary symptoms like gastrointestinal symptoms and frequent urination.

Other symptoms of anxiety include rapid heart rate, excessive sweating, muscle tension, hot and cold flashes, and even suicidal thoughts.

Conventional Treatment

The first line treatment involves mediations like citalopram, a serotonin inhibitor which is also used to treat depression.

Another line of drugs which are used to treat anxiety include benzodiazepines, but they are typically used in the short term to manage quite serious symptoms.

Naturopathic Approach

No two cases should be approached the same, so it is important to get a complete history of the case. Past medical history and details about hormonal symptoms, sleep, diet, and digestive symptoms are a must.

Identifying the root cause of anxiety is the key when to naturopathic diagnostic process. Naturopathic medicine addresses anxiety holistically, unlike conventional medicine that focuses on dysfunctions in the brain.

The 5 Root Causes of Anxiety

1. Stress

Chronic stress is affected by the production of the hormone cortisol, and it affects more than half of North American adults these days.

Chronic stress is associated with adrenal fatigue, which leads to an inability of the body to deal with stress properly. Instead of producing cortisol, the adrenal glands rely on adrenaline and noradrenaline to deal with stressful events.

These hormones stuck the person in the fight or flight state, resulting in symptoms like muscle tension, mental worry, dry mouth, sweating, rapid respiration, and rapid heart rate.

2. Malnutrition and Hypoglycaemia

Vitamins, minerals, and protein are building blocks needed by the body to perform its chemical reactions. So, lack of any nutrient when healing anxiety is like trying to build a house without bricks.

Serotonin and dopamine, as well as hormones like cortisol, need tryptophan and tyrosine for their synthesis. They also need builders to make neurotransmitters, such as magnesium, iron, zinc, and B-vitamins.

Stress interferes with cortisol production and may deplete the body of these nutrients, which increases dairy requirements.  Failing to get enough of these nutrients from food means that supplementation is more than necessary to ensure the body is functioning optimally.

Rising and falling blood glucose levels due to a high-carb diet can lead to hypoglycemia, a condition that mimics the symptoms of anxiety, including fatigue, sweating, irritability, rapid heartbeat, and dizziness.

3. Digestive Issues

While serotonin is mostly active in the brain, many studies suggest that up to 90 percent of it is created in the intestinal tract.  This means that any disruption in the health of the digestive cells may lead to digestive symptoms like IBS as well as mood swings.

Foods sensitivities and intestinal issues can cause inflammation in the body, impacting the nervous system. It has been scientifically shown that low levels of inflammation in the brain and overactive immune system may lead to mental conditions like depression and symptoms like headaches, memory loss, and difficulty concentrating.

4. Hormonal Imbalance

Due to the high exposure to toxic estrogen, many North American women suffer from estrogen dominance, a condition manifested by too much estrogen in the body or lack of progesterone.  Symptoms of this condition include acne, fibroids, irregular periods, painful and heavy periods, weight gain, PMS, and even an increased risk of ovarian and breast cancer.

Progesterone and estrogen not only control secondary sex characteristics but also affect the brain. Hormonal imbalance may lead to anxiety and irritability symptoms and may even aggravate existing anxiety.

5. Core Beliefs and Mental Schemas

Anxiety and other mental conditions may often be symptoms of emotional memories (mental schemes) which are experienced alongside strong emotions.  If left untreated, they can seriously affect our daily lives.

When triggered, they lead to anxiety symptoms, which means that getting to the core of the symptoms and addressing these memories is the key to treating any mood disorder, including anxiety.

Holistic Solutions for Anxiety

Judging by the causes outlined above, it is evident that the holistic solutions rely on their diagnosis.

• Getting a thorough history, doing blood work, and checking the iron and B12 status of the patient
• Checking for food sensitivity and hormone levels like cortisol, estrogen, and progesterone
• Developing a strategy for dealing with stress, such as setting healthy boundaries and reducing work hours
• Looking for activities that lower stress, such as going for long walks, engaging in yoga or meditation, or engaging in nature exposure
• Adding more protein in their diet and reducing carb and sugar intake as well as alcohol and caffeine
• Supplementing with probiotic, removing food sensitivities, and eating a diet low in pro-inflammatory foods
• Balancing hormones by adjusting birth control dosage, limiting exposure to toxins, and treating estrogen dominance
• Identifying core beliefs and addressing them with the help of Coherence therapy, Narrative therapy, mindfulness training, and CBT

source: http://besthealthyguide.com

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The 1-minute chocolate smoothie that burns fat and reduces anxiety

Indulging in chocolate frequently is one thing, and craving it is another, very different thing.  In most cases, cravings for chocolate are due to the stimulants it contains, not its sugar content.  Chocolate is packed with stimulants and mood elevators, such as caffeine, beta-phenylethylamine and theobromide.

Mineral deficiency is yet another reason for strong chocolate cravings. Chocolate, processed dark chocolate, not the milk chocolate found in stores, is high in magnesium and chocolate cravings often indicate a magnesium deficiency.

Therefore, if you crave chocolate more than what is considered “normal”, add more magnesium-rich foods in your daily diet, such as pine nuts, almonds, peanuts, soybeans, bananas, figs, oats, wheat, leafy veggies, spinach, bran from rice, etc.

Additionally, cravings for chocolate can often sign dehydration, or an emotional trigger, especially if you are depressed or under stress.

An average chocolate milkshake contains up to 65 grams of sugar and more than 350 calories. On the other hand, the chocolate smoothie presented in this article has the same chocolate flavor, without the high calorie value. It is delicious and capable of curbing cravings and improving your mood thanks to its serotonin-boosting ingredients.

Raw Cacao (and protein powder)

Real cacao is loaded with phytonutrients that lower blood pressure, combat cardiovascular disease, and treat fatigue. Due to its bitter taste, often only as little as 10 percent cacao is used in mainstream chocolate bars.

Adding raw cacao to this smoothie keeps the phytonutrients and all the beneficial compounds, while adding protein powder combats the bitterness.

Spinach

Spinach adds both thickness and mood-boosting properties to this smoothie.  It also helps raise serotonin levels and supplies the body with iron. Serotonin is a naturally-occurring chemical that offers better sleep patterns, promotes healthy appetite, and supports good mood.

It is worth mentioning that you won`t even taste spinach it in this smoothie, so don’t worry about it.

Flaxseeds

Flaxseeds are packed with omega-3 fats, and studies also show that flaxseed can inhibit the growth of cancerous cells.  They have been also shown to boost the production of serotonin.

In case you lack fiber in your diet, note that flaxseed provides 4 grams in only a teaspoon. Adding more fiber to your diet helps reduce post-meal sluggishness and blood glucose levels.

Psyllium

Psyllium is the husk of the seed from Plantago plant and is known for its ability to cleanse the system, while making you feel fuller for an extended period of time.

Unsweetened Almond Milk

Almond milk is far superior to dairy in terms of elevating mood. According to a 2011 study published in the American Chemical Society’s Journal of Proteome Research, people with metabolic syndrome who consume a handful of almonds, hazelnuts, and walnuts on a daily basis exhibited a rise in their serotonin levels.

Chocolate Protein Smoothie

Ingredients:

• 1 handful of raw cacao nibs
• 1 handful of spinach leaves
• A few scoops of chocolate flavored whey protein
• 15 g flaxseeds (ground)
• 1 handful of powdered psyllium husks
• A cup of unsweetened almond milk
• 15 g nut butter

Instructions:

• Put all the ingredients in a blender/ food processor
• Blend for half a minute
• Drink right away!

source: http://besthealthyguide.com

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This essential oil gets rid of anxiety, cigarette cravings and arthritis

When Columbus set sail westward, his goal was to find the spice islands of Asia, particularly looking for black pepper.  This spice has been valued to the extent of being used as currency, but today its value is notably diminished.  It`s such as shame though, given that black pepper, particularly black pepper essential oil,  is packed with a wide range of health benefits.

Its benefits depend on the way it is used, as it can be applied topically, ingested, or inhaled aromatically.  Read on to learn more about the three ways of consuming this oil and the benefits you can reap from each.

Black pepper essential offers a wide plethora of healing properties, including analgesic, antibacterial, antispasmodic, aphrodisiac, anti-inflammatory, antiseptic, anticatarrhal, antioxidant, anti-arthritic, carminative, circulatory, diaphoretic, laxative, stimulant, diuretic, and rubefacient.

Topically

When used topically, black pepper essential oil should be used in moderation due to its extensive warming sensation. But, it is this warming that makes it effective for muscle relaxation.

Its muscle relaxing and antispasmodic properties make it extremely beneficial for those suffering from cramps and pulls.  What`s more, its antioxidant content removes toxic matter from the blood, such as uric acid, which in turns helps with conditions like gout, rheumatism, and chronic arthritis.

Orally

When ingested, black pepper essential oil supplies the body with sesquiterpenes, potent antioxidants which promote urination and sweating, body`s natural ways of flushing out toxins.

Given that it increases the production of bile and other acidic juices in the stomach, this oil also boosts digestion, helping break down food and processing it more effectively.

Aromatically

Last but not least, black pepper essential oil also helps relax the mind. When used aromatically, typically combined with juniper, lavender, frankincense, and cedar wood, it helps alleviate mental stress.  It has been scientifically shown that it helps people deal with the mental stress that comes with smoking cessation.

Health Benefits of Black Pepper Essential Oil ( The List)

• It reduces tendonitis, muscle injuries, and symptoms of rheumatism and arthritis due to its anti-inflammatory and antispasmodic properties
• It alleviates the discomfort caused by gas, diarrhea, and constipation. These benefits are attributed to its gastro-protective, antispasmodic, and antidiarrheal properties
• It has been found that supplementation with black pepper increases HDL cholesterol, while reducing the concentration of LDL cholesterol
• When taken internally, black pepper essential oil supports proper circulation and stimulates bile flow and mucus
• As discussed earlier, it helps reduce cigarette cravings as well as symptoms of anxiety in smokers who are deprived from smoking
• It has been scientifically shown that olfactory stimulation with black pepper essential oil helps speed up swallowing in patients with neurological disorders due to its appetite-stimulating properties

source: http://besthealthyguide.com/

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The muscle in your back that can cause pain, anxiety and depression that nobody talks about

As stated by Danielle Olson, the psoas major muscle is the “muscle of the soul”. Located near the hip bone, this core-stabilizing muscle affects flexibility, joint function, structural balance, and mobility.  Apart from helping the keep the body upright and moving, this muscle also helps connect with the present moment, particularly when it is stretched out.

It has been scientifically found that the psoas is of utmost importance for both structural and psychological wellbeing.  According to Liz Koch, the author of The Psoas Book,  psoas  “literally embodies our deepest urge for survival, and more profoundly, our elemental desire to flourish.”  Therefore,  this muscle is much more than a structural element.  It is very likely that healthy psoas improves mental health, too.

Where is The Psoas?

This muscle is the main muscle associated with physical stability.  It goes from the legs to the spine and is the only muscle which connects the legs to the spinal column.  It widens from the T12 vertebrae, goes down the five lumbar vertebrae, and ends to the top of the thigh bone.

Apart from connecting the legs and the spinal column, the psoas is connected to the diaphragm as well.  Breathing is modulated in the diaphragm and is the area where most physical symptoms associated with anxiety and fear occur.  Koch assumes that this is a result of the link between the psoas and the reptilian brain, the most ancient part of the brain stem and spinal cord.

According to Koch, “Long before the spoken word or the organizing capacity of the cortex developed, the reptilian brain, known for its survival instincts, maintained our essential core functioning.”  The psoas is in constant “fight or flight” state due to the busy lifestyle we have today.

Issues Associated with Chronic Psoas Stress

Being trapped in such a state, psoas muscles are constricted and stress most of the time. As stated by Koch, “this situation is exacerbated by many things in our modern lifestyle, from car seats to constrictive clothing, from chairs to shoes that distort our posture, curtail our natural movements and further constrict our psoas.”

This chronic stress in the psoas leads to many issues, including digestive issues, dysfunctional breathing, and back, hip or knee pain. It is very likely that it is the cause of chronic physical pain as well.

However, chronically- stressed psoas doesn’t only cause physical pain, but mental health too. As mentioned in the very beginning, the psoas is much more than a muscle used for structural stability. It also affects the way you feel, how you treat others, and how you look at the world.

Chronically- stressed psoas muscle has been linked with many problems: it can influence your satisfaction with life, it can affect your interpersonal relationship, and even negatively impact your emotional state. Therefore, keeping it healthy is of utmost importance in order to maintain physical and emotional health.

“Whether you suffer from sore back or anxiety, from knee strain or exhaustion, there’s a good chance that a constricted psoas might be contributing to your woes,” states Koch.

Fear and the Psoas

People with a constricted psoas are characterized with over-represented fear, given that psoas is connected to our ‘fight or flight” mechanism.

Fear is an emotion which manifests itself in the strangest ways and may lead to both physical and emotional tension.  Restoring balance to the psoas muscles helps release this tension, which improves both physical and mental wellbeing, providing sense of inner peace and reduction in strains and muscle aches.

The Connection to the Energetic Body

Releasing the psoas grounds you to the Earth, which is filled with revitalizing and healing properties, which in turn balances the pranic energy. Proper structural stability directly enabled by a healthy psoas further allows prana to flow and distribute vital energy throughout the body.

Ancient Wisdom for Modern Times

Understating of the psoas is nothing new and even the ancient cultures were aware of its importance. As a matter of fact, yoga shows that ancient gurus were familiar with the importance of releasing contracted psoas muscles.

Ancient yoga postures, which are now practiced worldwide, focus on releasing psoas muscles and restoring balance to the body. With a little practice, you can learn how to isolate this practice and thus gain numerous benefits in the long run.

Yoga also helps measure the current health of the psoas. For instance, the tree posture cannot be achieved in case of contracted psoas. If you feel a little strain in the knees or lower back while practicing standing or sitting yoga pose, it is very likely that your psoas is constricted.

Neglecting this muscle results in physical and mental tension, manifested by anxiety, depression, respiratory problems, digestive issues, and chronic back, knee, or joint pain.


source: http://besthealthyguide.com

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How To Make Lavender Lemonade To Get Rid Of Headaches and Anxiety

Anxiety is the third most common mental health issue worldwide, and everyone suffers from a headache once in a while.

Doctors can prescribe medications to help us fight back, and while it can be useful for some extreme cases, not everyone is going to benefit from medications. There are natural ways to combat anxiety and headaches. The most delicious way is easily this lavender lemonade.

Lavender is an extraordinary plant which stabilizes mood and acts as an efficient analgesic agent.
It has provided excellent effects in the case of painful and chronic headaches. It is especially useful in the case of stress and tension headaches. Its calming scent relaxes the senses.

Lavender is considered to be a great treat for tension headaches and stress. Headaches are often caused by stress, dehydration, and tension, and the lavender essential oil effectively treats these issues.

This purple plant has a complex structure and myriad health benefits, ranging from anti-inflammatory, antiseptic, antispasmodic, antifungal, antidepressant, antibacterial, detoxifier, hypotensive, and sedative purpose.

Florida researchers have found that Lavender is anxiety reliever. Lavender essential oil has medicinal properties as well. It has been shown to reduce anxiety and lower pulse rates in nursing students during stressful tests. This flower is also a good treat for hangovers, sinus issues, and depression.
The following natural remedy treats constant headaches. It combines the effects of lavender and lemonade. This is how to prepare it:

Lemonade with Lavender essential oil

Ingredients:

• 2 drops of lavender essential oil (or 1/4 cup dried lavender)
• The juice of 6 lemons
• 1 cup of raw, organic honey
• 5 cups of water

Instructions:

• You should mix all the ingredients above in a saucepan. Cool the mixture and add more water or honey, to taste. Then, cover it, and leave it for an hour.
• Other ways you can use Lavender oil for anxiety and headaches
• Mix 5 to 6 drops of Lavender essential oil to your bath water if you have dry skin.
• Diffuse 10 to 12 drops of Lavender into the air during your workday for natural stress relief.
• Add 2 drops of Lavender per ounce of your favorite lightly scented, unrefined organic oil (like almond oil or olive oil) for a body oil with all the benefits of lavender for improving your skin, relaxing your mind, warding off insects or helping you sleep.

source: http://www.healthy-holistic-living.com

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Big pharma will never tell you about these anxiety-crushing foods

Anxiety is one of the most prevalent mental disorders in the U.S, currently affecting more than 40 million Americans over the age of 18.  Specifically, this makes up a staggering 18 percent of the population.

Anxiety can impact both mental and physical health. To prevent it from occurring or to address it naturally, introducing stress reducing methods into your daily routine is a must! However, yoga or meditation themselves are not enough.  To effectively address this issue, you need a holistic approach which involves adding mood-regulating foods while removing stress-inducing ones.

What is Anxiety?

Anxiety is body`s natural response to stress. Worrying about certain things once in a while is completely normal and feeling nervous when faced with some problem or when making an important decision is a normal emotion.

However, having anxiety outbreaks on a regular basis indicates a chronic anxiety. They can cause such torment that it interferes with the ability to carry on your day-to-day activities and lead a normal life.

“The distinction between an anxiety disorder and just having normal anxiety is whether your emotions are causing a lot of suffering and dysfunction,” explains Sally Winston, PsyD, co-director of the Anxiety and Stress Disorder Institute of Maryland in Towson.

As discussed earlier, anxiety has a tremendous impact on both mental and physical health. Some of the major negative side effects include panic attacks, insomnia, hypertension (high blood pressure), and digestive issues.

Although the causes of stress and anxiety are quite varied, some of the most common include stress, thyroid problems and imbalances, anxiety-stimulating foods like sugar and alcohol, and hormonal imbalances.

Food That Causes Anxiety

Did you know that the simple food choices can go a long way in making the difference between stable mood and anxious mood swings? You need to avoid food items and ingredients that have been scientifically shown to be the cause of anxiety-symptoms.

• Caffeine: As high caffeine intake causes anxiety, it is recommended to limit coffee and black tea to once daily
• Alcohol: It basically puts the body in an anxiety state, making it difficult to deal with stress
• High Sugar Foods: Sugar causes sugar spikes and dips during the day, which in turn increases anxiety outbreak
• Processed and refined flours: These have pretty much the same effect as sugar, causing blood sugar fluctuations and mood swings.

Foods to Reduce Anxiety

Eliminating anxiety-foods from your daily diet is a key step in any holistic approach. However, adding foods into your diet that have the ability to prevent and treat anxiety outbreaks is as important, too.

• High calcium foods: Calcium reduces anxiety outbreaks due to its calming and relaxing properties
• Magnesium rich foods:  Magnesium helps calm the nerves, again reducing anxiety symptoms.  Some of the best sources include avocados, sea veggies, and nuts
• High vitamin B content Foods:  Vitamin B regulates moods and addresses anxiety naturally. Solid sources of this nutrient include grass-fed beef, green leafy veggies, and brewer`s yeast
• Omega-3 fats:  These healthy fats reduce inflammation, regulate brain function, and stabilize mood

source: http://besthealthyguide.com/know-anxiety-crushing-foods/

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