ANXIETY? TRY THESE TIPS

If anxiety is a problem for you, here are some tips to try. If you are able to tackle anxiety without medication, good for you. Below are some tips to try.

• Before trying any anti-anxiety products, consult your doctor.
• If you are pregnant, trying to become pregnant, breastfeeding, or taking medications for other health conditions, consult your doctor before taking over-the-counter products.
• Have you tried lifestyle changes such as regular exercise (as simple as walking) or meditation and/or prayer?
• Are you partaking in alcohol and/or tobacco? Both can lead to anxiety, especially if you are trying to cut back on the amount or even trying to quit. Either of those can cause high anxiety.
• If you are an avid coffee drinker, remember that caffeine, especially in large amounts, can cause anxiety.

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FRUITS AND VEGGIES FOR TEENS

Research has shown that teenagers who stay away from junk food are less likely to suffer from depression and anxiety. Studies have shown that teens who ate at least two fruit and four veggie servings per day and stayed away from fast foods, sweets, and soda were less likely to show symptoms of mental health problems. Do the teens in your life a favor and help them to make healthy food choices.

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EASE ANXIETY WITH CHAMOMILE TEA

If you are experiencing anxiety, you might want to sip a cup of chamomile tea. According to the Journal of Clinical Psychopharmacology, sipping chamomile tea can cut anxiety levels by 50%.

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SURPRISE BENEFITS OF PEANUT BUTTER

You may not be surprised by this, but I was. A spoonful (size of spoon not mentioned) of peanut butter may actually ease stress and even improve memory. Before you call me crazy or out to fool you, this information comes from scientists in the Journal of Functional Foods. Said scientists conducted a study where participants consumed a handful of peanuts with skin, 2 tablespoons of peanut butter or a placebo daily. After six months, the participants who ate peanuts or peanut butter had a notable improvement in memory and were 67% less likely to feel anxious. This is a scientific study so the scientists credit lignans found in peanuts. Lignas are fiber-rich compounds that reduce inflammation and feed healthy gut bacteria that make mood-enhancing hormones like serotonin. If you have trouble remembering where you put your keys, etc or find yourself feeling down, try some peanuts or peanut butter.

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EATING TO CONTROL STRESS

Yes, what you eat can have an effect on your level of stress. Medical research has shown that low serotonin, the chemical in our brains that regulates emotion, may be the main cause of anxiety and depression. Nutritionist DeAnna D. Irving has said that the serototin levels in the body can be depleted by stress and poor health if one isn't eating right. Serotonin is not found in food but is released into the bloodstream after the digestion of tryptophan, Vitamin B or Omega-3 fatty acids. Feeling a little stressed out? Try adding some of the foods that have large amounts of the previously mentioned nutrients to raise your serotonin levels without medication. One such food is Spinach. Spinach has high levels of vitamin B6 which helps to increase both energy and serotin levels. When you increase your energy and serotonin levels that can lead to better moods and overall better health. Don't like spinach? Avocado, brown rice, green peas, and collard greens are also rich in vitamin B6.

We will have more posts on Stress and Nutrition this week.

DR JULIAN WHITAKER ON CHAMOMILE TEA

NOTE: This is an old post from 7 years ago. The number of years in the post have been updated.

I have followed Dr. Julian Whitaker for over 30 years.  I credit many of the things I learned from him for my life and health today.  Over twenty-five years ago I was spending almost as much time in the hospital as out.  I had doctors, specialists from all over the Dallas/Ft Worth Metroplex, telling me and my family there was really nothing else to be done for me.  I was in the emergency room so much (usually middle of the night) they finally started keeping my chart at the desk with my doctor's permission to go ahead and start the IV pain meds along with other meds first then call the doctor.  I decided, with my doctor's permission, to research how I could improve my health.  Some of my research led me to Dr. Whitaker.  I signed up for his newsletter, etc and started trying many of his suggestions.  I also followed through on other research. My doctors were amazed as they watched my health improve and they told me not to quit doing whatever I was doing.  Over the last 25+ years my health has improved to where I feel about as good now as I ever have. So when I got this information from Dr. Whitaker, being a diabetic myself, I thought I would pass it along.  I love tea and drink it often although chamomile is not my favorite.  I do intend to add it to my tea canisters and thought you might want to add it, too, after reading the following:

"Chamomile tea is well known for its calming effects. This tasty drink also boasts many other health benefits: It eases menstrual cramps, improves anxiety and sleep and treats the common cold. New research suggests that chamomile tea may also help people with diabetes.

Japanese scientists gave a group of rats with diabetes a chamomile extract every day for three weeks, while a control group received a placebo. Researchers found that the rats consuming chamomile had significantly lower blood glucose levels.

Studies show that chamomile can also suppress enzymes that are linked to an increased risk of complications commonly associated with diabetes, such as vision, kidney and nerve damage.

Of course, animal studies are a far cry from human clinical trials. But adding a cup or two of chamomile tea to your daily routine isn’t a bad idea - whether you have diabetes or not. Try drinking it with or right after meals, as chamomile has also been shown to aid in digestion and prevent heartburn and flatulence."

Yours in good health,
Dr. Whitaker"

ANXIETY AND OMEGA-3s

According to Dr. Andrew Weil, research suggests people with anxiety have lower than normal levels of Omega-3 fatty acids and adding them to the diet may help with the symptoms of anxiety.  You can get more Omega-3s in your diet by eating more fatty fish such as salmon, sardines, or mackerel, walnuts, and/or freshly ground flaxseed.  If you don't like any of those foods, take a fish oil supplement daily - 2 to 3 grams a day with meals.

Caution:  If you are taking coumadin or other blood thinning drugs, be sure to check with your doctor before taking fish oil supplements which can react with your medication.

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DR ANDREW WEIL ON ANXIETY

Dr Weil, famous for his health and nutrition advice, said the following about fighting anxiety: "Sip green tea."  The reason:  The amino acid L-theanine, which gives green tea its unique flavor, also has calming effects.  Studies show it increases alpha brain waves, which are linked to increased relaxation.  He suggests drinking green tea throughout the day and says not to worry about "the jitters."  Green tea is naturally lower in caffeine than regular or black tea and L-theanine seems to neutralize the caffeine effect.  Decaf green tea is fine, too.

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