Title : Anxiety
link : Anxiety
Anxiety
Anxiety describes any feeling of
worry or dread, usually about events that might potentially happen. Some
anxiety about stressful events is normal. However, in some people, anxiety
interferes with the ability to function.
Some people who think they are
anxious may actually be depressed. Because of all these factors, it is
important for people who are anxious to seek expert medical care. Natural
therapies can be one part of the approach to helping relieve mild to moderate anxiety.
What are the symptoms of
anxiety?
Physical symptoms of anxiety
include fatigue, insomnia, stomach problems, sweating, racing heart, rapid
breathing, shortness of breath, and irritability.
Dietary changes that may be
helpful
All sources of caffeine should be
avoided, including coffee, tea, chocolate, caffeinated sodas, and
caffeine-containing medications. People with high levels of anxiety appear to be
more susceptible to the actions of caffeine.
Nutritional supplements that
may be helpful
Inositol has been used to help
people with anxiety that have panic attacks. Up to 4 grams three times per day
was reported to control such attacks in a double-blind trial. Inositol (18
grams per day) has also been shown in a double-blind trial to be effective at relieving
the symptoms of obsessive-compulsive disorder. An isolated double-blind trial
found that supplementation with a multivitamin-mineral supplement for four
weeks led to significant reductions in anxiety and perceived stress compared to
placebo.
Many years ago, magnesium was reported
to be relaxing for people with mild anxiety. Typically, 200 to 300 mg of
magnesium is taken two to three times per day. Some doctors recommend soaking
in a hot tub containing 1–2 cups of magnesium sulphate crystals (Epsom salts)
for 15 to 20 minutes, though support for this approach remains anecdotal.
Niacinamide (a form of Vitamin
B3) has been shown in animals to work in the brain in ways similar to drugs
such as benzodiazepines (Valium®-type drugs), which are used to treat anxiety.
One study found that Niacinamide (not niacin) helped people get through withdrawal
from benzodiazepines—a common problem. A reasonable amount of Niacinamide to
take for anxiety, according to some doctors, is up to 500 mg four times per
day.
Herbs that may be helpful
Several plants, known as
“nervines” (nerve tonics), are used in traditional herbal medicine for people
with anxiety, with few reports of toxicity. Most nervines have not been
rigorously investigated by scientific means to confirm their efficacy. However,
one study found that a combination of the nervines valerian and passion flower
reduced symptoms in people suffering from anxiety. In a double-blind study, 45
drops per day of an extract of passion flower taken for four weeks was as
effective as 30 mg per day of oxazepam (Serax®), a medication used for anxiety.
Other nervines include oats (oat straw), hops, passion flower, American
skullcap, wood betony, motherwort, pennyroyal, and linden.
St. John’s Wort has been reported
in one double-blind study to reduce anxiety. An old folk remedy for anxiety,
particularly when it causes insomnia, is chamomile tea. There is evidence from
test tube studies that chamomile contains compounds with a calming action.
There are also animal studies that suggest a benefit from chamomile for anxiety,
but no human studies support this belief. Often one cup of tea is taken three
or more times per day.
Until recently, the pre-eminent
botanical remedy for anxiety was kava, an herb from the South Pacific. It has
been extensively studied for this purpose. One 100 mg capsule standardized to
70% kava-lactones is given three times per day in many studies. Preliminary14 and double-blind trials have
validated the effectiveness of kava for people with anxiety, including
menopausal women. A previous study found kava to be just as effective as
benzodiazepines over the course of six weeks. The latest research shows that
use of kava for up to six months is safe and effective compared with placebo. Although
kava rarely causes side effects at the given amount, it may cause problems for some
people if combined for more than a few days with benzodiazepines.
That is Anxiety
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