4 Easy Natural Ways to Beat Anxiety

Image: newportnaturalhealth.com

Elizabeth Renter | Natural Society

Given this fast-paced, stressful world, it seems that the anxiety epidemic grows larger everyday. It’s the on-edge, queasy feeling that makes your heart race and your palms sweat. And for many people, anxiety is a daily struggle, negatively impacting quality of life and relationships. Many people turn to prescription drugs to manage their anxiety, but that simply isn’t necessary – there are many natural solutions for anxiety anyone can easily utilize.

The first choice for anxiety solutions should be natural remedies. Turning to a bottle of pills doesn’t allow you to work through what may be causing the problem. Instead, it only masks the symptoms and gives you a laundry list of side effects. While learning how to cope with the issue and working through it mentally is optimal (albeit difficult), treating anxiety with herbs and lifestyle changes can help you cope with anxiety the natural way when it’s hitting you with full force.

While there are several different approaches to natural anxiety relief and numerous herbs for anxiety, here are 4 effective solutions:

1. Omega 3 Fats - Research has found the consumption of omega-3 fatty acids to offer a myriad of benefits. But scientists with Ohio State University stumbled upon evidence that consuming these fats could help ward off depression and anxiety by reducing cytokines which cause inflammation and these mental responses to it. Omega-3 fats can be added to your diet in the form of fatty fish, walnuts, flax seeds, and even algae.

2. Chamomile - Known as the perfect bedtime tea, chamomile is able to calm our nerves and help us relax. One study indicates 57% of participants receiving chamomile over a period of eight weeks were able to reduce their anxiety scores by 50%. This indicates chamomile tea or capsules could alleviate your anxiety or make it far more bearable.

3. Lavender Oil - Aromatherapy is another method of natural anxiety treatment. Lavender oil in particular is useful in reducing feelings of nervousness and unease. It promotes calmness and can reduce other symptoms associated with stress like migraine headaches as well.

4. Yoga - Any daily exercise will help you reduce anxiety and a whole host of other negative symptoms, but yoga in particular is able to combine exercise with meditation, both shown to reduce anxiety and depression. Several studies have linked regular yoga practice with lower anxiety scores and calmer moods.
Anxiety can be extremely difficult to cope with. Changing your eating and lifestyle habits can help. When you add natural treatments like chamomile, lavender oil, and yoga or meditation, you can skip the prescription medications and feel better naturally.

Source: naturalsociety.com

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Top 10 Countdown for Optimum Health: Fast, Simple Steps to a Happy Life

10 - Practice mindful breathing.  Most people are "shallow breathers," taking rapid breaths that enter only the upper portion of the lungs.  As you read the rest of this countdown, try focusing on drawing full breaths into your belly so that it expands first. Breathe in as if your lungs are a vessel being poured full of air, until they are filled to the brim.  Then, release the breath, until your lungs are free off any stale air.  Breathing this way oxygenates the blood, so organs can function at their best.  Take a few minutes to focus on your breathing at the beginning and end of each day or whenever you need a moment to refocus and center.

9 - Brush and Floss. Practicing proper oral hygiene can reduce your risk of health problems as serious as cardiovascular disease and diabetes.

8 - Cleanse Your Internal Systems.  Cleansing the body of toxins is a preventive measure at the core of many traditional medical philosophies.  Now more than ever, regular cleansing is essential.  Our food, air, and water deliver daily doses of toxins that accumulate in the body and inhibit proper function.  Plan a full detox at least once a year.  It may be seem difficult to sacrifice certain habits at first, but you will be rewarded.  Your systems' function will improve and you'll feel light and energized!

7 - Take a Multi-Vitamin.  Vitamins and minerals prevent imbalance at the cellular level, the primary level at which illnesses are treated and cured.  

6 - Laughter really is the best medicine.  It's proven to be one of the most powerful ways to prevent sickness.  Laughing alleviates pain, reduces stress, and connects you to others. One hardy belly laugh can boost your immune system's function for up to three days! 

5 - De-Clutter.   The application of this recommendation is quite expansive, and it's and important tool to have on your belt at all times.  Before signing up for another stressful commitment with friends, family, or at work consider how the obligation will effect your spirit.  Don't tack on additional "downers," and slowly take steps toward focusing on your goals.  Eliminate distractions by turning off your gadgets from time to time so that you can focus on your needs rather that the overflow of outside information.

4 - Sleep.  In the past 50 years, the average sleep time has decreased by 1.5-2 hours.  Sleep is treated as a luxury, yet hormone release, metabolism and immune function are drastically altered by curtailing sleep.  Getting 8 full hours of sleep will minimize stress, stabilize your appetite, and give your mind and body the space it needs to rest and repair.

3 - Drink Plenty of Water.  Drink half your body weight in ounces each day ( 140 lbs. / 2 = 70 oz. water ) and more if you are exercising or sick.  Try to cut out excess alcohol, sugary/fizzy drinks, and diuretic beverages such as coffee and tea.  Avoid drinking during and within 30 minutes of meals for optimal absorption. 

2 - Focus on food.  See a professional who can address nutritional deficiencies and identify any hidden food allergies.  Keep yourself interested in your daily diet by trying out new recipes. Incorporate lots of green and colorful veggies, Indian spices, nuts, whole grains, and fruit.  Reduce sugar and caffeine intake, and avoid processed food as much as possible.  Eat oodles of fresh, whole, preferably organic foods in their natural state (i.e. berries, apples, carrot sticks, red pepper slices).

1 - Exercise all the time, in ways that you can enjoy.  If you hate the gym, quit! Sign up for a dance class or try yoga, participate in charity walks or runs, forgo the elevator for the stairs, walk to the store to pick up the newspaper, and depending on the season do your own raking, mowing, and shoveling.  Making exercise a priority is important for so many reasons.  It's a preventive measure that lessens the risk of disease while promoting mental, physical, and spiritual fitness.

Watch this Amazing and Inspirational Transformation

For those of you who haven't seen this, it is one of the most heart touching videos to grace the surface of the internet! If this story can inspire someone you know, please share it with them.



Arthur's story is highlighted from the beginning, in the upcoming documentary, INSPIRED: The Movie.

Arthur Boorman was a disabled veteran of the Gulf War for 15 years, and was told by his doctors that he would never be able to walk on his own, ever again.

Image: YouTube

He stumbled upon an article about Diamond Dallas Page doing Yoga and decided to give it a try -- he couldn't do traditional, higher impact exercise, so he tried DDP YOGA and sent an email to Dallas telling him his story.

Dallas was so moved by his story, he began emailing and speaking on the phone with Arthur throughout his journey - he encouraged Arthur to keep going and to believe that anything was possible.

Even though doctors told him walking would never happen, Arthur was persistent. He fell many times, but kept going. Arthur was getting stronger rapidly, and he was losing weight at an incredible rate! Because of DDP's specialized workout, he gained tremendous balance and flexibility -- which gave him hope that maybe someday, he'd be able to walk again.

His story is proof, that we cannot place limits on what we are capable of doing, because we often do not know our own potential. Neither Arthur, nor Dallas knew what he would go on to accomplish, but this video speaks for itself.

In less than a year, Arthur completely transformed his life. If only he had known what he was capable of, 15 years earlier.

Do not waste any time thinking you are stuck - you can take control over your life, and change it faster than you might think. Hopefully this story can inspire you to follow your dreams - whatever they may be.

Source: whydontyoutrythis.com

How to Heal Your Back Pain Naturally with Yoga

Julie Rader | breakingmuscle.com

Image: BP / Barcroft Media

In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes. If you look at a typical weekday of an average American who works a nine-to-five job, it is easy to see why lower back pain is an issue.

Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal. Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television to unwind. If we look at it from an anatomical standpoint we realize the hamstring muscles and the illiopsoas muscles are shortened from the many hours of sitting and this causes strain on the lower back.

Athletes on the other hand are not sedentary, so why the lower back pain? Any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.

For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. However, I’m assuming you are not in that category. If you are, then add some cardiovascular exercises along with the stretches suggested below. If you have a slipped disk in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.

Lower Back Pain Relief Yoga Sequence

For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.

1. Supine Hamstring Stretch

back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

2. Two-Knee Twist

back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side

3. Sphinx

back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.

4A. Pigeon

back pain, low back pain, yoga for back pain, back pain relief, yoga for backFrom all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.

If pigeon pose bothers your knees, then do Thread the Needle.

4B. Thread the Needle

back pain, low back pain, yoga for back pain, back pain relief, yoga for backLying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

5. Legs Up the Wall

back pain, low back pain, yoga for back pain, back pain relief, yoga for backScoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Photos courtesy of Shutterstock.

Source: breakingmuscle.com

Beat The Backache Naturally!

Back and Neck Pain is the leading cause of disability worldwide. It is estimated that over 6 million people suffer with lower back pain, and over 3 million with neck pain around the world.

Most people use medication to get relief from back and neck pain. However, in recent years more have been turning to natural remedies to alleviate symptoms and even cure them.

Some of the most popular natural remedies for muscle related back pain include Yoga, exercise and acupressure. There are also a few herbs and spices that can aid with pain relief or simply improve bone and muscle strength to aid in recovery and help prevent against future problems. Listed below are the best ways to improve or treat back and neck pain.

• Yoga helps by improving strength to targeted muscles and muscle groups. As it is designed to be relaxing, yoga can be ideal and is considered a gentle form of exercise, using concentration of the mind to work the muscle groups.
• Acupressure can help relieve symptoms of back and neck pain. It has been used for thousands of years and studies have shown that many people who have used this form of treatment can be relieved of their pain for up to six months or more.
• Gentle Massage is great way to relax the muscles in the back. It can be even better if you have a friend or loved one who is willing to help out. 
• Exercising the stomach muscles can actually aid support to back muscles, especially the lower back, Improved muscle tone to the lower abdominal region can be particularly beneficial.
• Valerian Root is a wonderful herb to help ease back pain. It works by helping to relax the muscles and is known for it's sedative effect which can help encourage a better night's sleep when suffering from back pain.
• Cramp Bark helps alleviate back pain caused by muscle spasms or cramps as the name suggests. It has also been successfully used to relieve period cramps, which have also been linked to back pain. 
• Turmeric is known for its anti-inflammatory properties thus aiding in the reduction of back pain caused by muscular issues.
• Devil's Claw is an African herb which has been reported to ease back pain as efficiently as prescription drugs. It works by relieving pain caused by inflammation.

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Photo credit wiki18.com