Natural Anxiety Solutions...

In Today's Email:

• Natural Anxiety Solutions: Anxiety and natural therapies…

• Positive News Of The Day: Acts of kindness (new study)…

• Food For The Soul: Ayurvedic summer recipes…

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TODAY'S LEARNING
Natural Anxiety Solutions…

Herbal remedies:

The following herbal remedies may help with anxiety, but more research is needed to understand their effectiveness.

• St John’s Wort – for managing depression.

• Kava – to reduce short-term anxiety symptoms.

• Ashwagandha – for stress and anxiety.

• Passionflower – to reduce stress, sleep problems, anxiety and depression.

• Valerian – to help with sleep problems associated with anxiety and stress.

• Lemon balm – to improve symptoms of anxiety and depression.

• Chamomile – to reduce moderate to severe anxiety symptoms.

Supplements:

Certain vitamins and minerals have been associated with a lower risk of anxiety. These include:

• B vitamins – these vitamins have a positive effect on anxiety symptoms. One study showed that people who ate foods rich in vitamin B had improved anxiety symptoms, compared with those who didn’t. Research also shows that people with low levels of vitamin B12 are more likely to have depression or anxiety.

• Amino acids – some amino acids (e.g. L-theanine, L-lysine and L-tryptophan) have been shown to improve sleep, anxiety and mood when taken as supplements. These amino acids can be found in green tea, meat, fish, dairy, legumes, fruit, vegetables, milk, poultry, cheese and oats.

• Fish oil – omega-3 oils help regulate different hormones and chemical messengers (e.g. dopamine and serotonin). These oils are naturally found in some seeds and fatty fish. When taken as supplements, these oils may reduce anxiety symptoms.

• Magnesium – magnesium may help regulate the pituitary and adrenal glands, which are responsible for your response to stress. A research review found that magnesium may reduce anxiety. But the quality of existing evidence is poor and more studies are needed.

Slow Breathing:

When you’re anxious, your breathing becomes faster and shallower. Try this exercise to slow down your breathing:

• Count to three as you breathe in slowly.

• Count to three as you breathe out slowly.

Small Acts of Bravery:

Try doing something that makes you anxious, even in a small way. For example, if public speaking makes you anxious, put together a small presentation for your friends or family.

Success with small acts of bravery can help you manage your anxious feelings for bigger acts of bravery.

Avoiding anxiety triggers can make you feel better in the short term, but it can make you more anxious in the long term.

Progressive Muscle Relaxation:

This exercise can help reduce the feelings of muscle tension that often comes with anxiety:

Find a quiet location.

Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head.

Hold the tension for three seconds and then release quickly.

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CRYSTAL OF THE DAY

POSITIVE NEWS OF THE DAY

A New Study Finds that Performing Acts of Kindness Improves Mental Health Symptoms…

Any animal that has evolved to live and hunt in social groups must possess the ability to feel good while showing kindness to others.

It should go without saying that doing random acts of kindness for others has been shown to be more beneficial in lowering the symptoms of depression than carefully planning enjoyable activities, according to a recent study.

The goal of the study was to evaluate cognitive behavioral therapy techniques, a non-pharmaceutical treatment for depression and anxiety that has been shown to be effective by exposing thought and behavior patterns that contribute to depressive or anxious thoughts and consciously shifting away from them through brain training.

FOOD FOR THE SOUL
Ayurveda Summer Recipes: Quinoa Stuffed Red Bell Peppers

As your body prepares for the frenzied fall season, you may begin to crave foods that are more heating in nature. The cool crisp mornings of August cue your body to shift from the light fare of summer towards the nourishing warmth of a red bell pepper and heartiness of quinoa. You might notice cravings for comfort foods increasing this time of year, especially when cold air masses start to descend from Canada. This dish is mild for all constitutions, but in excess the heat of bell pepper can aggravate Pitta's fire.

Ingredients

2 tbsp ALMONDS

1 pinch BLACK PEPPER

4 clove GARLIC

1 tsp GHEE

1/4 c GOAT CHEESE

1 c QUINOA

2 c RED BELL PEPPER

1/2 c RED ONION (RAW)

1 pinch SALT (MINERAL SALT)

2 tsp TARRAGON

Instructions

Pre-heat the oven to 350 degrees.

1. In a medium saucepan, add quinoa and 2 cups of water. Bring to a boil. Lower temperature to a simmer, cover and let cook for 20 minutes or until quinoa becomes soft.

2. Heat ghee in a frying pan. When it melts, add diced onion and garlic. Sautee until the onions soften. Add tarragon, salt and pepper. Remove from heat. Gently fold in quinoa. Then, gently fold in 3 tablespoons of goat cheese.

3. Cut the 2 bell peppers in half. Remove stems and seeds. Place on a baking sheet. Fill peppers with quinoa-goat cheese mix. Top the peppers with the remaining goat cheese. Sprinkle slivered almonds on top. Bake for 15 minutes. Remove from oven, sprinkle with a little garnish of tarragon and serve.

For enhanced flavor, try filling the peppers and grilling them, instead of baking. Place in broiler on high for 2 minutes after grilling, to roast the almonds.

MEME