Try to drink three cups of chamomile tea a day when you're feeling anxious.
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Why: Chamomile contains two chemicals that promote relaxation, apigenin and luteolin. A study at the University of Pennsylvania Medical Center found that patients with generalized anxiety disorder who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients who were given a placebo.
Try to get between 1 and 3 grams of omega-3s a day.
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Why: There is some evidence that omega-3 fatty acids may ease anxiety symptoms and lift your mood by lowering levels of stress chemicals such as adrenaline and cortisol in the body. Caned fatty fish, such as tuna and salmon, walnuts, and flax seeds are all great sources of omega-3 fatty acids. An Israeli study found that students given fish oil supplements had less test anxiety as measured by their eating and sleeping habits, cortisol levels, and mental states.
Cut out (or down) caffeine.
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Why: Caffeine boosts your energy, and can make you jittery and anxious. If you can't go cold turkey, try reducing by a cup a day and see if you notice any decrease in your anxiety symptoms. You can also try switching to a drink with less caffeine and more health benefits, such as green tea. Be aware of other sources of caffeine that may be in your diet such as soda, chocolate, tea, and some over-the-counter medications like Excedrin or Midol.
Examine your diet, and watch for:
• Caffeine, alcohol, and added sugars, which have all been shown to increase anxiety. • Deficiencies in magnesium, vitamin B12, and zinc have been linked to symptoms of anxiety. Vegans and vegetarians in particular should watch their B12 intake, as the vitamin is only found in animal products. • Studies link an unhappy gut with an unhappy mind, so avoid eating difficult to digest foods like processed meals, foods high in saturated fats, and fried foods. • Finally, don't let yourself become so hungry that your blood sugar drops, which can lead to an anxiety attack.
• Blueberries and peaches contain nutrients that relieve stress and have a calming effect. • Whole grains are rich in magnesium and tryptophan, an amino acid that your body converts to serotonin which is known to calm and improve your mood. • Oats also increase serotonin production and are high in fiber, which helps prevent blood sugar spikes that affect mood. • Avocados, eggs, milk, and meat are all packed with B vitamins that can help prevent anxiety. • Foods that help regulate and lower the stress hormone cortisol include foods rich in vitamin C, like oranges, omega-3 fatty acids, and magnesium rich foods like spinach and other dark leafy greens. Indulge every once in a while in dark chocolate, which also helps lower cortisol.
http://www.rd.com/health/conditions/natural-anxiety-relief/
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