Natrual Ways to Reduce Anxiety – Part 2
Having explained what anxiety is, I want to look at how people can help themselves to reduce their anxiety levels.
Whether you suffer from occasional anxious thoughts to a full blow anxiety disorder yoga can be helpful. Once study found that women who practiced yoga twice a week for two months reduced their anxiety levels significantly.
Another scientific study found that regular yoga was more effective than walking for improving the mood and anxiety levels in healthy people. Current thinking is that Yoga may work by boosting the levels of the neurotransmitter GABA (gamma-aminobutryic acid) in the brain – which acts as an inhibitor in the brain reducing anxiety.
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The role of Vitamin D in common ailments
Low levels of vitamin D in childhood have traditionally been linked to rickets, which thankfully is now very rare. However, there is a growing body of evidence shows that low levels of vitamin D are linked to a huge variety of current common medical conditions. Cardiovascular disease Vitamin D is very important for reducing hypertension, atherosclerotic heart disease, heart attack and stroke. One study showed that vitamin D deficiency increased the risk of heart attack by 50 percent. (see >> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851242/) Autoimmune diseases Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases. Research has shown that MS is more common in countries further away from the equator (see>> http://www.bmj.com/company/wp-content/uploads/2016/11/JNNS-MS-lat.pdf). In 2016 researches found that low levels of Vitamin D were common in people with inflammatory bowel disease (IBD) and is associated with higher morbidity and disease severity. (see >> http://www.nature.com/ajg/journal/v111/n5/full/ajg201653a.html) Migraine Recent research also suggests vitamin D can play a role in migraines. Researchers at Cincinnati Children's Hospital Medical Center found that many who suffer from migraines have deficiencies in vitamin D, riboflavin (B2) and coenzyme Q10 (CoQ10). (see >> http://www.medicaldaily.com/migraine-headaches-vitamin-d-riboflavin-coenzyme-q10-389272) Girls and women who suffered migraines were particularly prone to having CoQ10 deficiency, while boys and men were more likely to be deficient in vitamin D. Those with chronic migraines were more likely to have CoQ10 and riboflavin deficiencies, compared to those with episodic migraines. Neurological/psychological/mental disorders Vitamin D also plays a major role in neurotransmission, and vitamin D deficiency has been associated with a number of neurological and brain disorders, including cognitive dysfunction and Alzheimer's disease, schizophrenia, Parkinson's disease, stroke, epilepsy and depression. In one study, those who were most vitamin D deficient had a 31 percent increased relative risk of suffering neurocognitive decline. (see >> http://nervedoctor.info/research-reveals-which-chronic-illnesses-caused-by-vitamin-d-deficiency/)
Mundane superfoods – part 1
The list of superfoods grows longer each day and they all seem to come from far off exotic locations and they can be quite pricey. So I want to share with you a few more humble, even mundane foods that are good subsititues for some superfoods.
Swap: Lemon Balm for Cacao
Ok the flavors aren't similar but the effects are. People crave chocolate because it is soothing and even slightly stress relieving. The appropriately named lemon balm, lifts your spirits but without the stimulation from caffeine. Native to the eastern Mediterranean and West Asia, Melissa officinalis, like so many other herbs, has been used for centuries as a therapeutic remedy due to its antiviral, antibacterial, antispasmodic and antidepressant compounds. Its modus operandi, according to Natural Living Ideas, includes stress relief, relief of pain from indigestion and improving your appetite. Another use for lemon balm is to promote sleep. You can chop the leaves and steep them in boiling water to make a tea or rub a few leaves on your skin to allow the natural oils to seep into your bloodstream, which helps you relax. In fact, a University of Maryland study found that 81 percent of the participants who used lemon balm with valerian root got a better night's sleep than those on a placebo. And a Northumbria University study reported that experiments with lemon balm returned memory-strengthening and improved problem-solving abilities when they took capsules filled with the dried herb. The subjects also performed "significantly" better when taking standardized computer tests on memory in comparison with those given a placebo. One of the great things about lemon balm, a perennial herb and member of the mint family, is how easy it is to grow, particularly in the spring. It can be sown from seed, or you can buy a small plant from a farmers market or nursery, and you'll be amazed how quickly it grows and spreads. References Natural Living Ideas March 8, 2017 UMM 2017 Northumbria University April 29, 2016Can exercise help reduce blood pressure?
High blood pressure is known as the silent killer becuase of its the link to heart attacks and strokes. The causes of high blood pressure are: Mental stress: Stress can have a severe impact on blood pressure, especially when it is chronic. It can occur as a result of both socioeconomic and psychosocial factors. Some aspects of sex: In general, high blood pressure is more common among adult men than adult women. However, after the age of 55 years, a woman's relative risk of hypertension increases. A recent study compared the impact of medication and exercise for reducing high systolic blood pressure. The researchers reviewed 197 exercise randomised control trials and 194 randomised control trials looking at medication. While anti-hypertensive medications achived hight reductions in blood pressure that exercise. Researches concluded that modest but consistent reductions in systolic blood pressure can be achieved with exercise. Reference
