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5 Ways to Cure Anxiety and Depression Naturally

5 Ways to Cure Anxiety and Depression Naturally

Anxiety affects 18 percent of Americans. If you’re female, you’re 60 percent more likely to develop an anxiety disorder.

Even though younger adults are more stressed because they’re under pressure from performing well at school or getting used to their careers, the age bracket with the most clinical anxiety is between 30 to 44 years old. Anti-anxiety pharmaceuticals can carry harmful side effects, but natural anti-anxiety remedies can be effective while also being holistically healthy for you.

Mainstream Medications and Their Problems

Your doctor may diagnose you with an anxiety disorder if you experience any of the following symptoms for longer than a month:

  • Feeling restless all the time
  • Tiring easily
  • Having trouble concentrating or focusing
  • Becoming easily irritated
  • Muscle tension
  • Trouble sleeping
  • Episodes of suddenly becoming extremely afraid without any immediate reason
  • Feeling stressed around others so much so that you avoid places you know many people will be

According to the National Institute of Mental Health, the common medications for anxiety disorders are benzodiazepines, like Clonazepam, Lorazepam, and Alprazolam, which have all been approved by the FDA.

Alprazolam, which you may know as Xanax, binds to receptors in your brain that affect your sleep, muscle relaxation, and safeguards against muscle convulsions.

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Despite Alprazolam’s effectiveness, it also poses significant risks. Some common side effects are clumsiness, depression, lethargy, difficulty concentrating, and muscle coordination loss. The uncommon and worse side effects include coughing, eye paralysis, memory problems, painful urination, and seizures! If you take the drug long-term, you could also experience a lowered sex drive, erectile dysfunction (in men), constipation, and weight loss. In fact, last year researchers linked long-term use of Alprazolam with the development of dementia!

It doesn’t stop there – taking Alprazolam while you’re pregnant can harm your baby because the drug can cross the placenta and permanently weaken your baby’s developing muscles. When your baby is born, Alprazolam also gets into your breast milk and is ingested by your newborn during breastfeeding, which can harm your newborn’s developing respiratory system.

5 Healthy Natural Alternatives

If you want to avoid the potentially devastating side effects of common anti-anxiety drugs, you can try these natural remedies. Always remember to do further research and check with your doctor before taking any medications.

1. Garcinia Cambogia

You’ve probably heard the famous Dr. Oz flaunt how garcinia cambogia can burn your fat. Researchers have also found it may help ease anxiety. Its hydroxycitric acid (HCA) content has been found to boost your serotonin levels. Since low serotonin levels can cause anxiety, taking garcinia cambogia may help treat your anxiety.

It’s best to eat the natural fruit rather than take HCA supplements. Garcinia cambogia supplements can cause serotonin toxicity, which can lead to rapid beating of the heart and high blood pressure because the amount of HCA is more concentrated than that of the actual fruit.

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The well-documented side effects of taking garcinia cambogia supplements are mild headaches, dizziness, and diarrhea. But these are associated with the supplements and not the actual fruit. If you stick to the natural fruit, there may be little to no risk of any side effects.

Almost all fruits are loaded with antioxidants, and garcinia cambogia is no exception. Its xanthones, benzophenones, and flavonoids have antioxidant properties, including lowering your overall inflammation. Abnormally low antioxidants levels have been found to cause dementia, so regularly eating antioxidant-rich foods may help protect your brain. Garcinia cambogia’s antioxidants have also been found to protect you from cancer.

2. Dogbane

Dogbane (formally named Apocynum cannabinum) is a plant used in traditional Chinese medicine and traditional Native American remedies. It’s actually a poison that acts on the heart, but it’s mostly fatal to grazing livestock. For people, the plant was actually used as a heart stimulant.

It’s used to alleviate fevers, rheumatism, asthma, and many other ailments. Researchers also found it has mild dementia-preventing properties. It also has anti-anxiety properties because it produces a small amount of morphine and is a mild opioid.

Don’t take dogbane regularly unless directed by your doctor or a certified alternative health practitioner. Its toxic properties can harm you if taken without professional guidance.

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3. Probiotic-rich Foods

Scientists have discovered that probiotics are beneficial for more than just your tummy. Doctors have found that probiotics can also help alleviate anxiety. In a survey of college psychology students, it was found that students prone to high anxiety who ate more probiotic-rich foods experienced fewer social anxiety symptoms.

Remember that probiotics’ well-known health benefit is alleviating gastrointestinal symptoms, like upset stomachs and diarrhea? Psychology professor Matthew Hillmire, Ph.D., says that since anxiety is often accompanied by gastrointestinal symptoms (like butterflies in your tummy before giving a big speech), probiotics help directly alleviate some of anxiety’s physical symptoms.

He also says that probiotics have been found to help your body respond to stress better, which also helps ease anxiety. How well your body responds to stress affects how susceptible you are to anxiety and other mental disorders.

You can take probiotic supplements or eat probiotic-rich foods, like yogurt and buttermilk.

4. Tryptophan-rich Foods

Just like garcinia cambogia’s HCA, tryptophan raises your body’s serotonin levels, which is one way it protects you from anxiety. Studies also show that directly ingesting tryptophan lowered participants’ bad behaviors and boosted their moods. They also found that tryptophan is an “effective antidepressant.”

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Where can you get your tryptophan? You might automatically think turkey, but plenty of common foods contain twice the amount or more tryptophan than turkey. A serving of light or dark-meat turkey has between 250 to 270 milligrams of tryptophan, but a serving of spinach or eggs has between 600 to 700 milligrams.

5. Exercise

Would you rather take a potentially dementia-causing pill or go for a nice, relaxing walk? Researchers have found that exercise has antidepressant and anxiety-relieving effects. They also found that exercise boosts your brain’s serotonin levels and boosts your tryptophan levels long after you’ve finished your workout.

In fact, the U.K.’s National Institute for Health and Clinical Excellence published a physician’s depression treatment guide that recommends telling patients with mild clinical depression to exercise rather than prescribe antidepressants.

Does it work? Here’s a convincing case study:

Sixty-four social anxiety college patients stared at a dotted outline of a person. The researchers said that people suffering from social anxiety would think the outline is facing them and perceive it as a threat. After walking or jogging on a treadmill for 10 minutes, the participants perceived the outline as staring at them less and their anxiety levels dropped down to the same levels as that of an average person. In fact, they felt far less threatened by their environment in general!

If you’re suffering from anxiety or depression, conventional anti-anxiety medications are costly and can have serious side effects, like dementia, if taken long term. Some of these natural remedies cost less than a dollar a day and not only help treat anxiety and depression, but some help prevent dementia and cancer too! Plus, they’re good for your overall health. If you give them a try and they don’t work for you, simply go back to your previous medications!

Featured photo credit: HASTYWORDS via pixabay.com

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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