Natural Tips Remedies for Anxiety and Depression
If you are anxious, worried , upset about health, work, money, family, love, unsecurity.... Your heart is beating fast, your breathing is shallow and rapid, your mind is imagining doom, and you wish you could just relax…now! Whether you have a anxiety disorder or are just freaking out, you may not want to try medication—at least not yet.
There are many safe nondrug remedies for anxiety, depression, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.
Chamomile tea
If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.
Chamomile is an herb that comes from a flowering plant from the daisy family. Both the fresh and dried flowers of chamomile have been used to create teas for centuries to cure a number of health problems. The active ingredient in chamomile essential oil is known as bisabolol, which has a number of anti-irritant, anti-inflammatory, and anti-microbial properties.
Chamomile can be used topically or orally to treat a number of everyday ailments, such as:
HOME REMEDY WITH CHAMOMILE FOR INSOMNIA
Chamomile is wonderful remedy for sleep disorders such as insomnia. Simply make a chamomile tea 30 to 45 minutes before going to bed to treat sleeplessness.
Chamomile can help but if you suffer from insomnia, it won't magically cure you. A warm cup of chamomile with a bit of honey will ease the transition and make sleeping easier but if you have a more aggravated issue then no, it might not help. You need to find out why you are having sleepless nights, why you are always tired? There is usually something behind it - stress at work, stress at home, childhood traumas and other things
Sciencist proved effect of the Chamomile on anxiety and depression
The most recent study, from the UK’s University of Nottingham Medical School, found that chamomile significantly relaxed blood vessels and smooth muscle fibers. This effect was indicated specifically with the application of three of chamomile’s central constituents, apigenin, luteolin and bisabolol – all hydroxylates.
This effect of chamomile to soothe and calm the system was also showed in a recent study from the Eulji University Hospital in South Korea. Here 56 patients undergoing coronary treatment and surgery were given aromatherapy with a combination of lavender, chamomile and neroli. A control group was given only nursing care.
The researchers found that the aromatherapy group had significantly lower anxiety and improved sleep compared to the control group.
The fact that chamomile is an anti-anxiety and anti-depression herb was cemented by a clinical study at the University of Pennsylvania School of Medicine. This study was done in 2009, but its data and findings were re-investigated and confirmed last year.
The researchers enlisted 19 people diagnosed with anxiety with depression, along with 16 people who were diagnosed as having a history of anxiety and depression. These groups were studied along with a control group of 22 people who had no anxiety or depression – past or present.
The study was randomized, double-blind and placebo-controlled. The researchers gave the subjects either 220 milligrams of chamomile extract (standardized to 1.2% apigenin) or a placebo study, both in capsules.
The treatment period spanned eight weeks. During the first week the subjects were given one capsule a day, and for those receiving less benefit on their anxiety scores, this was increased (if needed) to two capsules the second week, three capsules the third week, four the fourth week and five for the remainder of the eight weeks.
The primary means for judging the success of the treatment was the Hamilton Anxiety Rating (HAM-A) scoring system – which utilizes questionnaires to determine ones level of anxiety. The researchers also used the Beck Anxiety Inventory system and the Psychological Well Being system, as well as the Clinical Global Impression Severity system to confirm their findings.
The researchers found that 57% of the group using the chamomile extract had significantly reduced (greater than 50%) anxiety scores using the HAM-A system.
Three years later, the University of Pennsylvania researchers undertook another review of the data in this study to determine whether or not treatment with chamomile for the clinically anxious and clinically depressed could be considered “clinically meaningful.” This of course enables medical peers to gauge whether or not chamomile could be used as a prescriptive treatment for diagnosed patients.
After reviewing the study and research data in depth, the researchers concluded that the results were “clinically meaningful” and they pointed out:
“the research team observed a significantly greater reduction over time in total HAM-D scores for chamomile versus placebo in all participants.”
This of course means that the improvement in their HAM-D scores – taken only over an eight-week period – short for an herbal therapy – continued to increase over the period of the trial.
Valerian (Valeriana officinalis)
Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a
Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.
Valerian is a traditional herbal remedy registered with the medicines regulator MHRA.
Valerian is used for:
treatment for sleep problems.
The temporary relief of sleep disturbance including disturbance caused by the symptoms of mild anxiety. The temporary relief of symptoms associated with stress, such as mild anxiety. Mild digestive complaints such as bloating and flatulence.
Green tea / L-theanine
Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand. You can get that much L-theanine from green tea, but you'll have to drink many cups—as few as five, as many as 20.
The main benefit of L-theanine is that it increases alpha brain wave activity, which induces relaxation. By relaxing you are effectively able to reduce stress!
On top of that, it combines with caffeine in a matter that produces relaxed alertness. L-theanine lets you enjoy the increased-concentration effect fromcaffeine (also found in green tea) without the associated anxiety and restlessness.
L-theanine, an amino acid found in tea plants, is responsible for the unique flavor of green tea. This compound is said to promote relaxation and modify the stimulating effects of the caffeine present in green tea.
Astonishingly, even this extremely short-term use of theanine had remarkable effects on manifestations of anxiety. Subjects using theanine experienced a reduction in heart rate in response to the math testing, compared with those receiving placebo. Analysis of heart-rate variability suggested that theanine modulated activation of the sympathetic nervous system, the part of the nervous system that produces the “fight-or-flight” response. Because the sympathetic nervous system stimulates the release of adrenalin and triggers the first steps in the stress response that eventually leads to elevated stress hormone levels, keeping this system in check may help avert the deleterious long-term health consequences of stress.
While theanine has received the most attention for its anxiety- and stress-relieving effects, this versatile natural agent is also attracting attention for its many other potential benefits.
Theanine may offer important support for healthy blood pressure levels. When scientists administered theanine to laboratory rats prone to high blood pressure, the animals displayed a significant drop in blood pressure. Notably, theanine did not cause any changes in rats with normal blood pressure. These findings suggest that theanine may benefit those with elevated blood pressure, while maintaining blood pressure levels that are already within a healthy range.
Safety and Dosage
Theanine is used in daily dosages ranging from 100-400 mg. There are no known adverse reactions associated with theanine. Pregnant women and nursing mothers should avoid theanine supplements until more is know about its effects. Theanine may enhance the anti-tumor effects of doxorubicin and idarubicin. The use of theanine supplements with cancer chemotherapeutic agents should only be conducted under medical supervision.
The suggested dose of lemon balm is 300 mg, once or twice daily. Lemon balm may be used in the morning to address daytime anxiety, or may be used in the evening to support relaxation and sleep. There are no known contraindications to using lemon balm.
Lemon balm
Lemon balm has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.
While it's generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It's often combined with other calming herbs such as hops, chamomile, and valerian. More recent studies point to using Lemon Balm as a cognitive enhancer able to improve processing speed and memory. One of the active ingredients in Lemon Balm supplements is eugenol which has been shown calm muscles and even numb tissues. Terpenes are additional ingredients that are thought to add to the soothing effects of the supplement. Lemon Bam extract also contains rosmarinic acid which has been found to inhibit GABA transaminase. This enzyme works to remove GABA when it is released by your neurons at the synaptic cleft. The most common use of Lemon Balm as a supplement is for anti-anxiety purposes. It is used to promote relaxation and deep, restful sleep. Many user report that stress seems to melt away when using this supplement along with irritability, nervousness, and even depression.
Lavender
The intoxicating (but safe) aroma of lavender may be an "emotional" anti-inflammatory. In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety—although some students said it made their minds "fuzzy" during the test.
In one German study, a specially formulated lavender pill was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.
Eat omega-3s fatty acids
You know fish oils are good for the heart, and perhaps they protect against depression. Add anxiety to the list. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo.
Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.
Experts generally recommend that you get your omega-3s from food whenever possible. Oily, cold-water fishes like salmon are the best sources of the fatty acids; a six-ounce piece of grilled wild salmon contains about 3.75 grams.
Other good choices: anchovies, sardines, and mussels.
Almost most important tip:
You should Exercise, run, fitness, go to forest, breath regulary and take a brain pause and don't think about problems, meditate...
http://www.realnatural.org/chamomile-relaxes-fights-anxiety-and-depression/
http://www.homeremediesweb.com/chamomile_health_benefits.php
http://www.lifeextension.com/magazine/2007/8/report_stress_anxiety/page-02
There are many safe nondrug remedies for anxiety, depression, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.
Chamomile tea
If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.
Chamomile is an herb that comes from a flowering plant from the daisy family. Both the fresh and dried flowers of chamomile have been used to create teas for centuries to cure a number of health problems. The active ingredient in chamomile essential oil is known as bisabolol, which has a number of anti-irritant, anti-inflammatory, and anti-microbial properties.
Chamomile can be used topically or orally to treat a number of everyday ailments, such as:
- Insomnia and other sleep disorders
- Anxiety and Panic Attacks
- Muscle twitches
- Wounds, burns, and scrapes
- Skin conditions such as psoriasis, eczema, chickenpox, and diaper rash
- Stomach problems such as menstrual cramps, stomach flu, and ulcers
HOME REMEDY WITH CHAMOMILE FOR INSOMNIA
Chamomile is wonderful remedy for sleep disorders such as insomnia. Simply make a chamomile tea 30 to 45 minutes before going to bed to treat sleeplessness.
Chamomile can help but if you suffer from insomnia, it won't magically cure you. A warm cup of chamomile with a bit of honey will ease the transition and make sleeping easier but if you have a more aggravated issue then no, it might not help. You need to find out why you are having sleepless nights, why you are always tired? There is usually something behind it - stress at work, stress at home, childhood traumas and other things
Sciencist proved effect of the Chamomile on anxiety and depression
The most recent study, from the UK’s University of Nottingham Medical School, found that chamomile significantly relaxed blood vessels and smooth muscle fibers. This effect was indicated specifically with the application of three of chamomile’s central constituents, apigenin, luteolin and bisabolol – all hydroxylates.
This effect of chamomile to soothe and calm the system was also showed in a recent study from the Eulji University Hospital in South Korea. Here 56 patients undergoing coronary treatment and surgery were given aromatherapy with a combination of lavender, chamomile and neroli. A control group was given only nursing care.
The researchers found that the aromatherapy group had significantly lower anxiety and improved sleep compared to the control group.
The fact that chamomile is an anti-anxiety and anti-depression herb was cemented by a clinical study at the University of Pennsylvania School of Medicine. This study was done in 2009, but its data and findings were re-investigated and confirmed last year.
The researchers enlisted 19 people diagnosed with anxiety with depression, along with 16 people who were diagnosed as having a history of anxiety and depression. These groups were studied along with a control group of 22 people who had no anxiety or depression – past or present.
The study was randomized, double-blind and placebo-controlled. The researchers gave the subjects either 220 milligrams of chamomile extract (standardized to 1.2% apigenin) or a placebo study, both in capsules.
The treatment period spanned eight weeks. During the first week the subjects were given one capsule a day, and for those receiving less benefit on their anxiety scores, this was increased (if needed) to two capsules the second week, three capsules the third week, four the fourth week and five for the remainder of the eight weeks.
The primary means for judging the success of the treatment was the Hamilton Anxiety Rating (HAM-A) scoring system – which utilizes questionnaires to determine ones level of anxiety. The researchers also used the Beck Anxiety Inventory system and the Psychological Well Being system, as well as the Clinical Global Impression Severity system to confirm their findings.
The researchers found that 57% of the group using the chamomile extract had significantly reduced (greater than 50%) anxiety scores using the HAM-A system.
Three years later, the University of Pennsylvania researchers undertook another review of the data in this study to determine whether or not treatment with chamomile for the clinically anxious and clinically depressed could be considered “clinically meaningful.” This of course enables medical peers to gauge whether or not chamomile could be used as a prescriptive treatment for diagnosed patients.
After reviewing the study and research data in depth, the researchers concluded that the results were “clinically meaningful” and they pointed out:
“the research team observed a significantly greater reduction over time in total HAM-D scores for chamomile versus placebo in all participants.”
This of course means that the improvement in their HAM-D scores – taken only over an eight-week period – short for an herbal therapy – continued to increase over the period of the trial.
Valerian (Valeriana officinalis)
Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a
Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.
Valerian is a traditional herbal remedy registered with the medicines regulator MHRA.
Valerian is used for:
The temporary relief of sleep disturbance including disturbance caused by the symptoms of mild anxiety. The temporary relief of symptoms associated with stress, such as mild anxiety. Mild digestive complaints such as bloating and flatulence.
Green tea / L-theanine
Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand. You can get that much L-theanine from green tea, but you'll have to drink many cups—as few as five, as many as 20.
The main benefit of L-theanine is that it increases alpha brain wave activity, which induces relaxation. By relaxing you are effectively able to reduce stress!
On top of that, it combines with caffeine in a matter that produces relaxed alertness. L-theanine lets you enjoy the increased-concentration effect fromcaffeine (also found in green tea) without the associated anxiety and restlessness.
L-theanine, an amino acid found in tea plants, is responsible for the unique flavor of green tea. This compound is said to promote relaxation and modify the stimulating effects of the caffeine present in green tea.
Astonishingly, even this extremely short-term use of theanine had remarkable effects on manifestations of anxiety. Subjects using theanine experienced a reduction in heart rate in response to the math testing, compared with those receiving placebo. Analysis of heart-rate variability suggested that theanine modulated activation of the sympathetic nervous system, the part of the nervous system that produces the “fight-or-flight” response. Because the sympathetic nervous system stimulates the release of adrenalin and triggers the first steps in the stress response that eventually leads to elevated stress hormone levels, keeping this system in check may help avert the deleterious long-term health consequences of stress.
While theanine has received the most attention for its anxiety- and stress-relieving effects, this versatile natural agent is also attracting attention for its many other potential benefits.
Theanine may offer important support for healthy blood pressure levels. When scientists administered theanine to laboratory rats prone to high blood pressure, the animals displayed a significant drop in blood pressure. Notably, theanine did not cause any changes in rats with normal blood pressure. These findings suggest that theanine may benefit those with elevated blood pressure, while maintaining blood pressure levels that are already within a healthy range.
Safety and Dosage
Theanine is used in daily dosages ranging from 100-400 mg. There are no known adverse reactions associated with theanine. Pregnant women and nursing mothers should avoid theanine supplements until more is know about its effects. Theanine may enhance the anti-tumor effects of doxorubicin and idarubicin. The use of theanine supplements with cancer chemotherapeutic agents should only be conducted under medical supervision.
The suggested dose of lemon balm is 300 mg, once or twice daily. Lemon balm may be used in the morning to address daytime anxiety, or may be used in the evening to support relaxation and sleep. There are no known contraindications to using lemon balm.
Lemon balm
Lemon balm has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.
While it's generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It's often combined with other calming herbs such as hops, chamomile, and valerian. More recent studies point to using Lemon Balm as a cognitive enhancer able to improve processing speed and memory. One of the active ingredients in Lemon Balm supplements is eugenol which has been shown calm muscles and even numb tissues. Terpenes are additional ingredients that are thought to add to the soothing effects of the supplement. Lemon Bam extract also contains rosmarinic acid which has been found to inhibit GABA transaminase. This enzyme works to remove GABA when it is released by your neurons at the synaptic cleft. The most common use of Lemon Balm as a supplement is for anti-anxiety purposes. It is used to promote relaxation and deep, restful sleep. Many user report that stress seems to melt away when using this supplement along with irritability, nervousness, and even depression.
Lavender
The intoxicating (but safe) aroma of lavender may be an "emotional" anti-inflammatory. In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety—although some students said it made their minds "fuzzy" during the test.
In one German study, a specially formulated lavender pill was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.
Eat omega-3s fatty acids
You know fish oils are good for the heart, and perhaps they protect against depression. Add anxiety to the list. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo.
Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.
Experts generally recommend that you get your omega-3s from food whenever possible. Oily, cold-water fishes like salmon are the best sources of the fatty acids; a six-ounce piece of grilled wild salmon contains about 3.75 grams.
Other good choices: anchovies, sardines, and mussels.
Almost most important tip:
You should Exercise, run, fitness, go to forest, breath regulary and take a brain pause and don't think about problems, meditate...
http://www.realnatural.org/chamomile-relaxes-fights-anxiety-and-depression/
http://www.homeremediesweb.com/chamomile_health_benefits.php
http://www.lifeextension.com/magazine/2007/8/report_stress_anxiety/page-02
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