Published: 2021-08-20
Views: 436
Author: Contributor
Published in: Human Health

One common mental condition in today’s world is Anxiety. It has been estimated that over 33% of people will experience an anxiety disorder in their lifetime.

Types of Anxiety Disorders

The common list of anxiety disorders are:

• Generalized anxiety disorder (GAD).
• Panic disorder with or without agoraphobia.
• Social anxiety disorder (SAD).
• Specific phobias.
• Separation anxiety disorder.

Common Symptoms of Anxiety

Although the symptoms of anxiety may vary from person to person, there are some symptoms that apply to all.  

#1. Mental/Emotional Symptoms

• Fear
• Decreased libido
• Decreased emotionality
• Irritability
• Restlessness, inability to relax
• Difficulty concentrating

#2. Somatic Symptoms

•  Arrhythmia
• Dyspnea
• Nausea
• Sweating
• Tremor
• Increased urination
• Increased appetite
• Diarrhea
• Vertigo
• Increased pain sensitivity

How to Easily Manage Anxiety

#1. Dietary Changes

One way that anxiety has been treated so far is by the use of psychological therapies. The form of therapy includes cognitive behavior therapy and medication.

But, it has been suggested by research that when there are dietary changes such as consuming vitamins, minerals, and other supplements, could help in relieving those with anxiety disorders.

#2. Regular Exercise and Healthy Diet

Another sound way to manage anxiety disorder is to regularly engage in exercise. In addition, you must also take in healthy food.

Top Factors that Causes Anxiety

Now let us get to know those factors that can easily lead to anxiety disorder. The factors that cause anxiety are:

• Nutrient deficiencies in food.
• Food intolerances (especially in some particular gluten).
• Consumption of Caffeine, drug, and alcohol.
• Severe distress.
• Some level of childhood and significant adult post-traumatic stress disorder (PTSD).
• Some vital environmental factors.

7 Best Natural Supplement for Anxiety

Currently, there is no absolute cure for anxiety yet. But, some ways of managing it have been discovered to be helpful to those affected by the disorder.

The following are ways that you can manage anxiety disorder.

#1. Use of Passionflower

Passionflower (Passiflora incarnata Linn) is well a known anxiolytic agent in folklore. It has been used among many people for managing anxiety disorder.

Research has also made it known that the biochemical makeup of passionflower has been listed as the plant drug for treating nervousness and restlessness.

#2. Drink Kava

Kava is a well-known drink made from the plant Piper methysticum. It is generally used for managing anxiety, restlessness, and insomnia in many cultures.

#3. The Use of St John's wort

Hypericum perforatum which is sometimes called St John's wort (SJW), is extracted from the top flowers of a specific perennial shrub. For centuries, many have used it as a traditional medication to manage many forms of the disorder.

It has also been licensed in Germany for treating anxiety and depression.

#4. Use of Chamomile Tea

Chamomile is also among the flowers that have been used by many to relieve depression, anxiety as well as stress.

It has also been tested through laboratory research that it has the capability to reduce stress and anxiety.

#5. Add Vitamin B Complex

Vitamin B complex has been found to help reduce stress and anxiety. It can easily be gotten from the diet as well as through medication.

In fact, it has been tested and found to be very effective in treating anxiety disorder as many who are challenged by anxiety disorder have been known to have low levels of Vitamin B complex.

#6. Use of Licorice root

The Licorice root is known to have a lot of benefits to the body. Part of what it can do is to help balance blood sugar as well as the hormones excreted from the adrenal glands.

It also can help relax the mind, notably when the cause of anxiety is a medical illness.

#7.  Take enough magnesium

Every human system needs a bit of magnesium to function properly. This crucial mineral is a must-have for those who are having an anxiety disorder.  

A lot of published research points out the benefit of taking enough magnesium as well as the function of magnesium in managing anxiety disorder.

In a 2017 review, the review checked the outcome of 18 different studies on magnesium supplement's role in managing anxiety disorder.

It was discovered that magnesium supplements have the capacity to improve measures of anxiety in those exposed to the condition. Although they also stated that the evidence quality is also very poor.

A short 2016 review study reports that people with anxiety related to premenstrual syndrome benefited from taking magnesium supplements.

Nature has also provided us with a lot of sources of magnesium. You can either get the supplement or add the following to your diet.

• Almonds and cashews.
• Black beans.
• Dark chocolate.
• Quinoa.
• Whole wheat.
• Spinach.

Please be very careful about the quality of magnesium that you are going to take at a time because high-level consumption of magnesium may lead to diarrhea.

It is best to take a lower dosage first and make sure you don’t take magnesium beyond the recommended dosage which is between 100mg to 350mg daily.