Considering our stressful society, it’s smart to make a daily effort to turn off your computer and phone, dim the lights, and listen to soothing music, practice yoga or deep breathing, or meditate. And for a little extra support, try one of these gentle, stress-relief supplements and herbs, listed in order of likely benefit for most people.
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This common herb calms frayed nerves and is an extremely mild sedative. In an eight-week study of 57 patients with anxiety disorders, researchers at the University of Pennsylvania Medical School reported that chamomile extracts (220–1,100 mg daily) led to significant improvements compared with placebos. Note: Chamomile is related to ragweed, so use caution if you have allergies. Opt for popular German chamomile (Matricaria).
Dose: Available as a tea, tincture, and capsule; always follow label directions.
Found in teas—high-quality green and black varieties—L-theanine increases the brain’s alpha-wave activity, leading to less anxiety and a feeling of calm. Higher alpha waves are also associated with greater mental sharpness. One study found that L-theanine reduced negative responses to stress. And in other research, it increased feelings of relaxation by 40 percent among people with serious behavioral disorders. Bonus: L-theanine doesn’t cause drowsiness.
Dose: 200 mg one to three times daily
When you’re tense, your muscles tighten up, making it difficult to relax. Magnesium is a remarkable and safe muscle relaxant and is especially helpful before going to bed, says Carolyn Dean, MD, author of The Magnesium Miracle (Ballantine, 2007). An added benefit: When stress and anxiety boost your blood pressure, magnesium can lower it, according to an analysis of 20 published studies. Large doses may loosen stools; if so, reduce the dose, then increase it gradually.
Dose: Try 200 mg magnesium citrate twice daily, with food if possible.
This herb (Passiflora) has remarkable calming properties and is a favorite of herbalist Laurel Vukovic, author of Overcoming Sleep Disorders Naturally (Basic Health, 2005). Studies show passionflower reduces anxiety and promotes sleep as well as prescription medications, but without causing sedation or grogginess.
Dose: Follow label directions whether using the capsule or tincture form.
The omega-3s DHA and EPA aren’t just essential for normal brain development in infants and children; they also support healthy moods in adults. Perhaps best known for relieving depression and bipolar disorder, omega-3s can also lessen anxious feelings. A study at the Ohio State University College of Medicine, Columbus, found that omega-3s reduced anxiety in 68 people who took supplements for three months. The omega-3 dose was a relatively hefty 2.5 grams, about 80 percent of it EPA.
Dose: 1,000–2,500 mg DHA and EPA
In 2009, Australian researchers tested standardized kava (Piper methysticum) extracts on 60 people with generalized anxiety disorder. After taking the herb daily for three weeks, the subjects’ anxiety decreased significantly compared with when the same subjects took placebos. The herb may be particularly good for people who suffer from both anxiety and depression. Researchers reported that the herb was safe and produced no serious side effects or liver toxicity, which was recently a concern with large doses of kava.
Dose: Choose a supplement or liquid tincture that contains 250 mg of kavalactones (the active constituent) per dose, and take five times daily.
6 stress-relief supplements and herbs from @deliciousliving #stresssupplements
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In the modern era of living people are more fascinated about different things related to health. More number of people is interested to know about the health care about to fulfill their own anxiety. So it is better that we should follow few steps in order to decrease our stress and anxiety. First of all we should be more aware of few foods which we should be taking to reduce stress. Among them there are six such foods which are listed above and are generally used reducing stress.
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