8 Best Remediaries To Help Eliminate Anxiety, Natural Without Drugs

JAKARTA - If you live with anxiety, there are natural options that can be tried to reduce stress levels and improve your skills in dealing with problems. Some natural treatments overcoming these anxiety involve body fulfillment of vitamins. But most include changes in some of your routines and habits.

Here are some options to help ease anxiety naturally damped from Psych Central, Wednesday, December 13.

Physical activity has many health benefits. Whether it's a leisurely walk or a mile away, research shows that exercise helps reduce symptoms of anxiety. Especially when combined with psychotherapy and in some cases, with treatment.

So, how does exercise help overcome anxiety? First, exercise diverts the mind from the causes of anxiety. More importantly, physical activity can increase endorphins or known as happy horizons.

Endorfin is a natural pain reliever and is also able to improve your mood. Endorfin helps you sleep better and have a positive view. So that the symptoms of anxiety can be minimized. If you don't like strenuous exercise, try yoga which has also been shown to reduce stress, anxiety, and depression.

Caffeine is a stimulant and caffeine consumption when you are anxious will only make you feel more restless. Caffeine can also cause physical symptoms such as an increase in the heart rate and the body trembles. Which can make people with anxiety disorders think they are having a panic attack.

Research also shows that caffeine can increase the symptoms of anxiety in some people suffering from mental health disorders. If you are used to drinking large amounts of caffeine, it's better to limit this intake slowly.

Nikotin and other chemicals in cigarette smoke are shown to change the pathway in the brain related to anxiety. A 2013 study also shows that the sooner you start smoking, the higher the chance of developing anxiety disorders in the future.

Humor and laughter can provide benefits to physical and mental health, including reducing stress and anxiety levels. Laughing and humor can help reduce stress hormone levels, including cortisol, dopamine, and epinephrine. At the same time, this can increase endorphin production.

Laughter also increases the number of antibody-producing cells and helps restore focus to the present. So you can distract from disturbing thoughts and future anxiety. In fact, laughing therapy has proven to calm anxiety naturally.

When the body does not get enough vitamin D, the level of serotonin will decrease. Serotonin is a mood booster hormone that can make you feel calmer and more focused.

Research shows that vitamin D deficiency can be associated with causes of anxiety and depression disorders. Prior to taking vitamin D, it would be nice if you did a blood test to make sure more.

The best way to increase vitamin D levels in addition to taking vitamins is by spending time outdoors. You can get 15 to 30 minutes of sunlight, at least 4 times a week if possible. Other natural ways to increase vitamin D include eating fatty fish and fungi.

Magnesium is an important mineral in the human body. It plays a role in more than 300 enzyme reactions and helps maintain muscle and nerve function, blood pressure, and immune system.

Several studies have found that magnesium supplements can help reduce symptoms of anxiety, including those related to PMS. Like vitamin D, first check magnesium levels before consuming them.

You can get magnesium naturally by consuming:

You can also take supplements, but you need to consult a health expert first. Some supplements can cause side effects such as drowsiness and diarrhea. Professionals can tell you the best additional magnesium and how much to consume to prevent side effects.

Omega-3 fat plays an important role in brain health as a whole. But the body does not produce it itself. On the other hand, omega-3 fatty acids are obtained from foods such as fish or hemp seeds. A 2018 meta-analytical study and a 2018 review study found that omega-3 in the form of fish oil supplements can help allay anxiety.

Vitamin B is a group of eight different nutrients that work together in the body to regulate the body's processes, including stress responses.

Most people can get enough of this vitamin through a variety of foods. But if you're a vegetarian or vegan, it's likely to be more difficult to get B12 and B2 vitamins (riboflavin).

A 2017 study found that people with low levels of vitamin B12 in the blood are more likely to experience anxiety or depression disorders. This is why you need to consider adding these vitamins to daily foods.