Natural Remedies for Anxiety

 

There are many safe, drug-free remedies for anxiety, from mind-body techniques 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 cup of chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.

You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers.

L-theanine (or green tea)

Research shows that L-theanine (an amino acid in the green tea) helps curb a rising heart rate and blood pressure, and a few small 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.

Hops

Yes, it is in beer, but you will not get the tranquilizing benefits of the bitter herb hops (Humulus lupulus) from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures.

Hops is often used as a sedative, to promote sleep, often with another herb, valerian. 

Valerian

Valerian (Valeriana officinalis) is a sleep aid, for insomnia. It contains sedative compounds. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea.

Valerian is often combined with other sedative herbs such as hops, chamomile and lemon balm.

Lemon balm

Named after the Greek word for "honey bee", lemon balm (Melissa officinalis) has been used at least since the Middle Ages to reduce stress and anxiety and help with sleep.

While it is generally safe, be aware that some studies have found that taking too much can actually make you more anxious. Lemon balm is sold as a tea, capsule and tincture. 

Passionflower

It is a sedative for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It is often used for insomnia. Like other sedatives, it can cause sleepiness and drowsiness. And do not take passionflower for longer than one month at a time.

Lavender

The intoxicating (but safe) aroma of lavender (Lavandula hybrida) 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 while in a 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.

Hold your breath!

Yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness, Andrew Weil introduced a classic yoga breathing technique he calls the 4-7-8 breath. One reason it works is that you cannot breathe deeply and be anxious at the same time. 

To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Let it out slowly through your mouth for a count of eight. Repeat at least twice a day. 

Eat something quick

"Almost universally, people get more anxious and irritable when they are hungry," says Dr. Ramsey, coauthor of The Happiness Diet. "When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea."

In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.

Eat breakfast

"Many people with anxiety disorders skip breakfast. I recommend that people eat things like eggs, which are a satiating and filling protein, and are nature's top source of choline. Low levels of choline are associated with increased anxiety," advises Dr. Ramsey.

Eat omega-3s

Studies indicate that people who consume omega-3s regularly are less likely to be depressed. What is more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve. In this case, you may eat salmon which is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, low in carbohydrates. 

Stop catastrophizing

When you are attacked by anxiety, it is easy to get into a mind set known as "catastrophic thinking" or "catastrophizing." Your mind goes to the bad terrible really horrible just unbearable things and what if they really do happen? "You think, 'This could really ruin my life,'" says Dr. Ramsey. 

Instead, take a few deep breaths, walk around the block, and consider the real probability that this problem will really spin out into catastrophe. 

Chances are a catastrophic outcome is a lot less likely than you think when you are consumed with anxiety. "Very few events really change the trajectory of your life," says Dr. Ramsey. 

Get hot

It you take a sauna, the heat in a sauna improves circulation and promotes relaxation.

Take a 'forest bath'

Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream. They found that the forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.  

Learn mindfulness meditation

Mindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. "The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared," she says. 

How to begin? You can start by simply "paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally," Edenfield says. 

To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. "Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath." 

Give yourself credit

Are you having anxious thoughts? Awareness is the first step in reducing anxiety. Give yourself credit for being aware that you are having anxious thoughts, and probably body changes. This is essential in making the next steps of intervening through strategies such as positive self-talk, cognitive reframing, or the use of mindfulness or relaxation strategies.

Finally, be careful about using more than one sedative herb at a time. And do not take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking. 

What to Eat When You Have COVID-19

 

There is no proof that eating certain foods will make your COVID-19 symptoms go away faster. Dietitian Toby Amidor, author of The Family Immunity Cookbook, said. "There is no scientific evidence to make the association between eating for a healthy immune system to help lessen the duration of COVID-19." 

But some foods (and, more specifically, the nutrients they contain) appear to help the body mount a more successful response to invaders. A balanced, nutrient-dense diet is the key to maintaining a robust immune system:

Fruits and Vegetables

Eating plenty of fruits and vegetables is a great way to build up general health and immune health. Fruits and veggies high in immune-supporting micronutrients like vitamins A, C, D and zinc include: 

• Citrus fruits
• Tomatoes
• Berries
• Kiwi
• Carrots
• Sweet potatoes
• Broccoli
• Bell peppers
• Mushrooms

Not only do these foods supply key micronutrients, many of them give you a boost of complex carbohydrates. These can keep your energy levels steadier throughout the day, which might be beneficial when dealing with COVID-19 fatigue. 

Regarding the micronutrients, vitamin D specifically is a key component of immune health. A 2017 review found that it protects against acute respiratory tract infections. Other micronutrients—like vitamin C, vitamin B6 and vitamin E, among others—have also been associated with better immune health. 

Whole Grains

The prebiotic fiber in whole grains provides "food" for healthy bacteria to flourish in the digestive system. A thriving microbiome is associated with a better-functioning immune system—most likely because beneficial bacteria in the digestive tract reduce inflammation. 

If COVID-19 has you down for the count, try oatmeal and barley. Both contain a fiber called beta-glucan, which is well known for its anti-inflammatory properties. Other nutritious, high-fiber grains include quinoa, whole wheat pasta, whole wheat bread and brown rice.  

Proteins

Of the three macronutrients—protein, fat, and carbs—protein is known for its ability to build muscle and repair tissues. It also serves as the backbone of all your cells, including immune cells. Getting too little of it impairs immune function and puts you at greater risk of infectious disease, according to research published in the British Journal of Nutrition. 

Many protein sources also contain micronutrients.

Plenty of plant-based options also offer protein, including beans, lentils, and tofu (all of which are good sources of fiber, which has been linked to stronger immunity). 

Dairy

Amidor said, "Yogurt is one of my top foods to boost immunity because it contains live, active cultures that act as probiotics." 

She added that some probiotic strains have been linked to boosted immunity and healthy digestive systems. 

Since yogurt and yogurt-based foods like smoothies and shakes typically have mild flavor and a cooling texture, you are likely to tolerate them well while ill. 

But if yogurt is not your go-to, milk can help support a healthy immune system as well. "One cup of milk provides 13 essential nutrients, including vitamins A and D, protein, selenium, and zinc, all of which are important to normal immune function," Amidor said.

Fermented foods 

Fermented foods may play a role in immune health, too. According to a 2021 study published in the journal Cell, consumption of fermented foods led to more microbiome diversity—which can impact immune response. 

Foods to Avoid

In general, processed and high-sugar foods like fast food, fried food, soda, and sweets promote inflammation in the body, making it harder for your system to fight off sickness. To feel your best, steer clear of foods in these categories. 

You will also want to watch your alcohol intake as your body works to recover from COVID-19. "Consuming too much alcohol can compromise your immune system, making it harder for it to defend your body against foreign invaders," Amidor said. "In addition, alcohol can trigger inflammation in the gut and have a negative impact on the good bacteria living in there that keep your immune system healthy."

Some COVID-19 infections cause the loss of taste and smell. When lack of smell and taste make food unappealing, dietitian Ana Reisdorf recommended eating whatever you can. Finding what works for you may simply take some trial and error.

No specific food or perfect menu plan is guaranteed to get you back to your usual, virus-free self—and, depending on your symptoms, eating much at all may be a tall order. But if you feel up to eating normally, a healthy, whole foods diet might keep your energy levels up and build a healthy immune system for the next time you encounter a virus.

COVID Survivors Experience Long COVID

How long it takes to recover from COVID-19 is different for everybody. Many people feel better in a few days or weeks and most will make a full recovery within 12 weeks. But for some people, COVID-19 can cause symptoms that last weeks or months after the infection has gone.

There are long-term health effects for people recovering from coronavirus infections. This is sometimes called post-COVID-19 syndrome or "long COVID". Previous studies have found different estimates for the proportion of COVID-19 survivors who face long COVID symptoms, ranging from 20% to 50%. 

In a study, researchers identified four early things linked to greater chances that someone with COVID-19 will have long-term effects: type 2 diabetes at the time of diagnosis, the presence of specific autoantibodies, unusual levels of SARS-CoV-2 RNA in the blood, and signs of the Epstein-Barr virus in the blood. The chances of having long-term symptoms does not seem to be linked to how ill you are when you first get COVID-19.

Type 2 diabetes, pre-existing pulmonary disease, and other things could affect how long it takes to recover from long COVID. The vast majority of people with long COVID will get better over time, given enough support and relief of their symptoms. 

Fatigue is the most common symptom of long COVID in research so far, said Bhadelia, who is an associate professor of medicine at Boston University.

Other common symptoms are a hard time thinking quickly -- also known as “brain fog” -- and the feeling that, despite normal oxygen levels, breathing is difficult, as well as having the musculoskeletal pain. Other major symptoms included kidney failure, heart problems, blood clots and vascular issues. In fact, a study found that COVID-19 survivors had twice the risk for developing respiratory conditions and pulmonary embolism. 

Among ages 65 and older, researchers found an “increased risk for neurological conditions” and other mental health issues such as mood disorders and substance abuse.

Headache and persistent loss of smell and taste are also widely reported, said Bell, a professor and chair of the Department of Physical Medicine and Rehabilitation at the University of Texas Southwestern Medical Center in Dallas.

"Pretty prominent things that we're seeing are very high levels of anxiety, depression, and insomnia," Bell said. These "actually seem to be associated independently with the virus as opposed to just being a completely reactive component."

It remains unclear if a hyperinflammatory response is driving persistent post-COVID-19 symptoms. Children and some adults have developed multi-system inflammatory conditions associated with COVID-19, for example.

Spending time in critical care, even without COVID-19, can result in persistent symptoms after a hospital stay, such as acute respiratory distress syndrome. Recovery can take time because being in an ICU is "basically the physiologically equivalent of a car crash," Bhadelia said. "So you're recovering from that, too." 

Bell agreed. "You're not only recovering from the virus itself, you're recovering from intubation, secondary infections, secondary lung conditions, perhaps other organ failure, and prolonged bed rest. There are so many things that go into that, that it is a little bit hard to sort that out from what long COVID is and what the direct effects of the virus are."