Anxiety

Anxiety

Foods to Eat More Of:

Fruits: Apricots, bananas
Vegetables: arugula, broccoli, cabbage, carrots, celery, collard greens, fennel, kale, onions, romaine lettuce, spinach, watercress
Garlic
Almond milk, honey, kelp, nuts (especially almonds), tofu, whole grains (especially oats)
Bee pollen (as local as possible)

Foods to Avoid or Minimize:

Caffeine, alcohol and refined sugar & flour.
Processed foods with artificial additives/preservatives.
Beef & pork

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

Basil, bergamot, cardamom, cedarwood, clary sage, cypress, frankincense, geranium, German chamomile, grapefruit, hyssop, jasmine, juniper, lavender, lemon, lemon balm/melissa, lime, marjoram, palmarosa, patchouli, peppermint, pine, rose, sandalwood, tangerine, vetiver, ylang ylang
Suggestions:
- Add a few drops of German chamomile, lavender or lemon balm/melissa to bath water.
- Massage back of neck and temples with lavender.
- Apply lavender, tangerine and/or vetiver to temples, wrists, bottom of feet (or diffuse).
- Apply peppermint, tangerine and/or Basil to abdomen, kidneys, bottom of feet (or diffuse).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

Alfalfa, basil, borage, dandelion leaf, evening primrose, garlic, German chamomile, hops, lavender, lemon balm, linden, marjoram, nutmeg, passion flower, St. John's wort, scullcap, wood betony
Herbal tea (if you can sit, sip and relax for a bit!): chamomile, lemon balm, skullcap, valerian and/or vervain.
Pour 1 cup boiling water over handful of fresh lemon balm leaves. Steep for 5-7 minutes, strain and drink.
Add 1 pint of a chamomile, lavender and/or lemon balm infusion to bath water.
Add 1 teaspoon celery seed in cup of boiling water. Drink as hot as possible (seeds and all)!
Aerobic exercise daily.

Yoga / Meditation Therapy:

Yoga For Anxiety and Stress (27 minutes - Yoga With Adriene)
Yoga for Anxiety (16 minutes - Yoga With Adriene)
Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)
Meditation for Anxiety (14 minutes - Yoga With Adriene)
Instant Stress & Anxiety Releasing Yoga Meditation (4 minutes - sadienardini)
Forward bends are especially helpful

Supplements & Homeopathic:

Kava: 250 mg 2-3 times a day (should have at least 30% kavalactones).
Calcium/ Magnesium: 600 mg of each daily (take with food).
Coenzyme Q10: 100 mg daily.
Vitamin B Complex: 1 pill, plus extra 100 mg thiamin, each morning with food (look for a B-50 complex with 50 mcg vit B12 and biotin; 400 mcg folic acid; and 50 mg all other B vitamins).
Vitamin C: 3,000 - 10,000 mg daily (reduce if it causes diarrhea).
Valerian: 250-400 mg twice daily (should have 0.8% valerenic acid, may cause drowsiness).
St. John's Wort: 300 mg 3 times daily (should have at least 0.3% hypericin).
Gelsemium 30c: no more than 3 doses per day.
Argentum Nitricum 6c: no more than 3 doses per day.
Ignatia Amara 6c: no more than 4 doses per day (specifically good for grief).

Mind-Body Connection:

Can represent a strong distrust of the natural process of life.

Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:

Meals:

Sides & Salads: