How to Manage Anxiety Naturally
Anxiety se
Over the years I have learned to manage those feelings and keeping it in check is hard word. In words of one of my clients “Managing anxiety is full time job that I will have to work at every single day”. She couldn’t be more right.
Anxiety is a stress response that can be triggered by many different factors including diet, lifestyle, excessive exercise, low blood sugar, poor gut health, excess caffeine and alcohol, nutritional deficiencies and of course stress. While some things may be out of your control, you can help manage stress and anxiety better through nutrition and lifestyle.
Here are a few of my top tips on how to manage anxiety naturally:
Balance your blood sugar levels. When blood sugar levels drop it triggers an alarm to our body that we need to raise it back up. Cortisol levels (the stress hormone) rises which in turn releases stored glycogen (sugar) in our liver to raise our blood sugar. This can lead to feelings of anxiety and even panic attacks when we let our blood sugar levels go too low. To keep blood sugar levels stable, make sure you eat a balanced breakfast with 20 grams of protein and then continue to have adequate protein throughout the day. Try to avoid intermittent fasting and eat at regular intervals throughout the day.
Limit your coffee intake. This one might seem like a no brainer but if you suspect your morning coffee might be triggering your anxiety, it might be time to cut it out. A trick I like to use to mitigate the impact of caffeine is to have your coffee with breakfast or add in some fats like coconut cream or mct oil. Adding fat helps to slow down the rate of absorption of the caffeine.
Check for nutrient deficiencies. Nutrient deficiencies such as low iron, vitamin d, selenium, iodine, magnesium and b vitamins can lead to anxiety. Ask your doctor to run some blood work and have a practioner look over it. I can’t tell you how many clients labs I have checked and they have low iron and the doctor said everything was fine. You can fall within the range but that doesn’t mean your nutrient levels are optimal.
Go for a walk outside. A walk in natural helps to lower cortisol levels significantly, even if it is only 20 minutes. To help get out of my head I like to do what I call a locational and touch trees or the grass. You also get bonus points if you go in the morning when the sun is out. This helps to further regulate cortisol levels and your natural circadian rhythm.
Delete social media off your phone. Scrolling through social media might feel like a nice distraction but there have been multiple studies that show that social media and too much screen time have a direct impact on our health. Try to shut off your phone minimum one hour before bed (longer if you can) and don’t check it first thing when you wake up. I like to delete the apps right off my phone so I am not tempted to check it.
Herbs that are helpful for anxiety:
Other nutrition articles you might like:
Anxiety can be debilitating but I think with a combination of good nutrition, quality sleep, movement, time spent in nature and addressing underlying stresses, it can be managed.
xx
Mia