Natural Supplements and Treatments for Anxiety- What the research says about Supplements for Anxiety


hey guys Emma McAdam here today we’re gonnatalk about natural possible options for treating tension now when people are looking to treat theiranxiety without remedy what they usually aim is they wanna know what herbs and supplementsare gonna work for them and because I get asked this a lot I did a ton of research lastyear on the topic so in this video I’m gonna go over 15 of their studies backed naturaltreatments for anxiety and such is therapies that have been shown to have a positive impacton anxiety but I’m likewise gonna talk about a much more holistic approach to mental healthat the end of this video I’ll register 7 other effective cares for anxiety but thisvideo is mostly about supplements so let’s talk about a couple of ways to combat anxietyother than medication there’s this incredibly widespread misconceptionout there this idea that if you get diagnosed with hollow or distres that means thatyou were born with suspicion or dimple and that it’s so genetic that there’s nothingyou can do about it now this is a misconception of course there’s a biological factor butthere’s about 20 other factors extremely it’s not your fault but it is treatable so don’t getsucked into this unhelpful idea that “youve got to” suffer through life I go intoa lot more detail on this in my online direction vary your intelligence 10 alternatives to medicationto change brain chemistry and this course educates you ways to change your thinking andactions that actually change your ability chemistry so check out the link in the description butin this video we’re gonna talk about complements so let’s see what some of our non-medicationoptions for treatment are I’m gonna be referring to this long list that I have that is researchbacked I’ve done a lot of research to make sure that this video is based on some of themost rigorous and well researched intelligence out there and so if you wanna download thechart that I’m use or experience my remarks hop on over to my website www.therapynutshell.comfirst a couple of rejections figure 1 I am not a doctor you should always work with adoctor before making any changes to medication or adds-on I am a healer who readsthe research steams it down and shares it with people amount 2 I am not anti-medication Irecommend to my clients that they consider the pros and cons of multiple medicine approachesas we try to combat mental illness medication can be a very helpful option for countless peopleI precisely have a lot of clients who don’t wanna use medication so I wanna make sure to helpthem understand other treatment alternatives caveat multitude 3 just because something is naturaldoes not mean it’s safer or that it has little side effects snake toxin cause and arsenicare all natural substances that will poison or killing yourself and the thing about supplementsis they’re not evaluated by the FDA so that means they haven’t been rigorously testedfor piety safe or effectiveness an example of this was some homeopathic teething tabletsfor babies these were sold on the shelves of Walmart and other places and it turns outthey weren’t pure fairly some of them contained diversifying extents of belladonna and becauseof this some babes died so because adds-on aren’t regulated by the FDA these supplementcompanies can construct claims of all sorts of things that aren’t backed by investigate so theymight not be true so exactly because something is natural does not mean that it’s safer itactually has less investigate behind it to regulate it so it actually has less regulation behindit ok caveat number 4 many of the people purporting a certain supplement are also utilize mostlyanecdotal prove so this means that their friend or their sister in constitution or someone thatthey know used the add-on and it helped and while that may be true it’s not enoughto determine if that’s gonna be effective for the majority of people there’s a lot ofother factors in action like the placebo effect this placebo outcome occurs when people believethat they’re gonna get feeling better by go something and so they do feel better it’scalled the expectancy effect because when you expect that things are gonna feel betterthen something changes in your plan that obliges you feel better for a while so it’snot actually the supplement or whatever you were taking it’s the anticipation this beliefthat you’re gonna get feel better that’s actually forming the deepen so with manysupplements when people start taking them they report feeling better but it’s at theexact same levels of feeling better as someone taking a sugar pill meaning that the changecame from their belief and not from ozone-depleting substances I do believe seeds and herbs can be helpfulbut I likewise genuinely don’t like it when people selling lubricants or augments promise more thanis backed by thorough research there are so many claims out there so if you run a searchthere’ll be several hundreds of augments claiming to have benefits for anxiety and this fromCBD oil to lavender but the truth is there isn’t enough research on most of them to knowif these are safe or effective so I’m gonna submerge 15 adds-on that at least have somerigorous research and as far as the rest of these adds-on proceed they just aren’t backedby solid research and that’s the reason why most physicians aren’t prescribing these othersupplements because there aren’t big enough or stringent enough troubles to determine howsafe they are so good study includes numerou studies high numbers of participants randomizedgroups so that conveys people be designated don’t assign themselves to whether or not they takethat supplement medical doctors or health researchers names them to random the organizations and they comparethose random radicals with a placebo the second thing that good research does is it minimizesbias and conflict of interest so that means that person running the study is not the sameperson who’s selling the supplement so for this reason ascertained studies are expensiveand they’re often certainly restriction when it comes to supplements so most supplements don’t havegood strict experiment behind them now we’re about to start talking about which supplementsdo have good investigate that shows they’re helpful with tension but before that I just gottasay if you wanna try any of these augments work with your doctor but know that you’rebasically loping a little experiment on yourself now taking any kind of medication comes withrisks there’s currently no way to know who’s gonna experience side effects from Prozakor Xanax the difference between medication and supplements is that medications approvedby the FDA have been shown through stringent research to have a high enough benefit torisk ratio ok so if you’ve made it through my rejections then you’re ready for somescientifically backed message not just hey this augment worked for my sister inlaw so that being said there are some adds-on that have been shown to be effective so let’stalk about some of the research backed natural medicines for anxiety whew 2 pages of disclaimersthat’s a lot ok so the first thing we’re gonna talk about is vitamins so most essential micronutrients are absorbed through nutrient and this is especially from food like fruit nuts andvegetables for most people vitamins and adds-on are actually a trash of coin however somepeople don’t absorb vitamins well and others have poor food or issues that lead them tovitamin dearth so a shortcoming in vitamin A B6 B12 C D and E can all contribute to anxietyand depression symptoms the most wonderful generator for vitamins is a healthful diet high in plantsand low-pitched in processed food however vitamin D defects are really common around 40 percent of Americans are D deficient and that is closely associated with depression so youcan get measured for D inadequacies and then you can choose to supplement with vitaminD and get sunlight too helps your body process and absorb vitamin D there’s alsodecent amounts of research showing that for some people supplementing with vitamin D B6or B12 can have a positive impact on anxiety and feeling likewise taking a multivitaminhas been shown to help with generalized anxiety disorder but one of the reasons that vitaminsare at the top of my schedule is that they’re safe they’re inexpensive and there are very fewside effects there are few downsides to taking a multivitamin every day ok next up in whatwe’re gonna talk about is magnesium magnesium is a common natural element it’s essentialfor hundreds of bodily functions so every single cell in your torso needs magnesium toperform it’s era to date routine and magnesium assists with energy creation with proteinformation with gene maintenance and agitated cell regulation magnesium’s naturally foundin nutrient especially in dark leafy greens nuts avocados bananas and a flaw in magnesiumcan make a really big difference in one case study I heard about a woman started takingcalcium complements and this sapped the magnesium in her body and when her magnesiumwas really low-pitched she developed OCD manifestations that were really incapacitating when she workedwith her doctor and decreased the calcium and then increased the magnesium supplementsthe symptoms went away so there’s actually quite a bit of research showing positive effectsand that magnesium is relatively safe in a randomized inhibited visitation in depressed olderadults 440 mg of magnesium daily improved humor as effectively as an antidepressant narcotic inanother study mice with magnesium paucity were evidenced to be more uneasy so more researchis needed but again magnesium is relatively safe and inexpensive one of the common sideeffects of taking too much magnesium is that you’ll get the runs but that’s not the worstside effect so it might be a supplement worth trying ok the next augment we’re gonnatalk about is zinc zinc is another naturally occurring element and you can get it fromyour menu but there have been a couple of studies showing that a zinc absence isassociated with OCD panic attacks and extrapolated tension and there’s a duet studies showing thatsupplementing with zinc has improved nervousnes symptoms so again zinc is a relatively safesupplement it’s common it’s easy to find it’s inexpensive and has few side effects anothersupplement that has been shown to be helpful with anxiety is fish petroleum or omega 3 so omega3 fatty acids are really important for your form and psyche few nutrients have been studiedas thoroughly as omega 3 fatty acids so it’s been found to be very safe and studies showkinda mixed arises as to whether it’s effective so some studies show positive impact on brainhealth depression and tension and other studies show little to no benefit so my interpretationof the benefits of fish oil is that some people are deficient and they really benefit whilethe majority of people don’t notice a difference the biggest downside of making fish lubricant isthat fish lubricant gleaning can negatively affect the environment and the other thing that canhappen is you can get fish tasting burpings which is pretty nasty but not super injurious ok sonow let’s talk about another supplement now this one I’m kinda on the fence about butit does have some reasonable experiment behind it it’s kava it’s also announced kava kava it’sa member of the nightshade home of embeds and it’s native to the south pacific islandspacific islanders have utilized it for hundreds of years as a ceremonial drink to promotethis state of loosening more recently kava has received a lot of attention for it’s relaxingand stress shortening properties kava is one complement that good extents of research backingit’s effectiveness at treating suspicion so various studies that were properly conductedwith a large number of subjects spotted moderate improvement in anxiety manifestations the AmericanFamily Physicians Journal and the Nutrition Journal reported a review of multiple studiesshowing kava to be safe and effective however kava is metabolized through the liver andthere’s the potential for liver damage so this led to the supplement being banned inparts of Europe and Canada more recent research has shown the side effects to be very rarebut as a prudence you shouldn’t take it with other remedies that are metabolizedthrough the liver and it should be a short-term treatment utilize high quality supplements nowin general I’m less interested in supplements that seem that kind of suppress emotion thanI am in supplements that meet your nutritional deficiencies so that’s why in general I tendto be more of a proponent of vitamins and quite natural factors that converge a deficiencythan I am about adds-on that kinda action you to feel calm so for example drug use likemarijuana or alcohol use those can help take away anxiety in the short term but what they’rereally doing is just suppressing the anxiety reaction and I’m more interested in supplementsthat help meet the need of our body’s functioning make it role more effective and that that kindof resolves tension in a more healthy way ok so the next supplement we’re gonna talkabout is inositol so this is also known as vitamin B8 and it’s naturally occurring infood the US average diet includes about 1 gram a daylight but there were some studies testinginositol they were supplementing with 12 to 8 grams so a lot more than the average personeats and it actually has been demonstrated some pretty impressive develops with relatively few sideeffects so inositol is considered safe and it’s found to be somewhat effective specificallywith panic disorder agoraphobia depression and OCD though more study really is neededok the next supplement we’re gonna talk about is passionflower there are about 500 knownspecies of passionflower so it’s this family of plants it’s known as passiflora incarnataand it may help consider nervousnes and insomnia Native Americans have worked passionflower totreat a variety of conditions so this includes stews wraps earaches liver troubles in Europepeople have exerted passionflower to treat restlessness and outcry for years and some people useit to treat anxiety so traditionally it’s considered a calming herb but the effectsof passionflower are milder than valerian spring or kava so it’s often mingled with otherherbs so passionflower has numerous studies picturing mixed arises one study of peopledoing dental make indicated positive results with low-spirited side effects and another study testedpassionflower as a acces to naturalnes feeling before an operation and it demonstrated passionflower tobe more helpful than a placebo but other studies have shown a really minimal influence so overallthe research is inconclusive one of certain difficulties with passionflower and other herbal remediesis that an herb is a really complex substance meaning so it’s a good deal of meters it’s mixedin with active ingredients and a knot of other effective or perhaps lethal substancesso because it’s not pure it’s hard to know what’s working and what isn’t as of 2010 therewere 3 human visitations that established the effectiveness of passionflower as a medicine for anxietyrelated ailments so passionflower has some respectable investigate behind it but again it’s hardto get a pure does of it ok so the next complement we’re gonna talk about is valerian valerianroot is often referred to as nature’s valium and this herb is actually been used sinceancient times to promote tranquility and sleep and although it has received a lot of positiveattention there’s also some questions that have been raised about whether it’s effectiveand whether it’s safe so people think that it may impact the gaba receptors and it mightimpact the amygdala so this is the fear part of the brain and they think it works in asimilar way to valium and xanax so as with most of these supplements there is aren’tenough studies and fairly participants in the studies to really evaluate the effectivenessof valerian as a recommended medicine for anxiety nonetheless there is quite a bit of researchsuggesting that valerian is helpful with insomnia and it has rare and fairly mild side effectsso valerian is a potential option you could try it yourself and see how it impacts youthe next supplement we’re gonna talk about is chamomile so chamomile has been used forthousand of years as a anti feeling therapy and in animal trials it’s been shown to havean anti inflammatory and anti cancer belongings and you know inflammation and tension areclosely related so there’s good reason to believe that this can be an effective supplementfor anxiety but these results truly haven’t been tested in humans so there were 2 smallstudies that established mingled outcomes 1 study showed that beings taking saffron for generalanxiety condition have less feeling than the placebo group and another one showed thatthe placebo did just as well as chamomile so results are pretty non convincing chamomileis a blood thinner so you need to be cautious around that and some people also have allergicreactions to it so I mentioned saffron we’re gonna talk about saffron it’s been used forcenturies to treat pains dimple and asthma 2 studies showed that it had a positive effecton depression and anxiety in one study the participants took saffron by itself and theother study combined its active ingredient with an antidepressant remedy so researchshowed that the group do saffron did better than the placebo group or the drug onlygroup so there’s some research demonstrating that saffron can only be effective with hollow andanxiety the side effects of saffron include dry mouth agitation drowsiness and low-toned moodand they’re somewhat rare so I would consider saffron one of those adds-on you couldconsider taking but I don’t know if it would be at the top of my listing k so the next supplementwe’re gonna talk about this one’s gotten a good deal of promotion lately is l-lysine and l-arginineso these are essential amino acids that can be found in food and such is two supplementsthat most likely have an impact on the neurotransmitters in your brain so they think that l-lysinepotentially affects serotonin so this calms the brain’s anxiety response and it possiblydecreases the stress hormone cortisol one study goes to show that members were betterable to handle stress compared to the placebo group and the other study appraised cortisolin the body and received declined levels of cortisol after take such adds-on sothis entails abridged stress both studies exercised an l-lysine and an l-arginine combinationsupplement but like most supplements there merely aren’t enough studies to determine howeffective these complements are and to evaluate the risks but the evidence is pointing inthe direction that premises complements may be helpful and there were no reported sideeffects so you might wanna consider trying l-lysine and l-arginine and like all supplementsagain work with your doctor to find out which of these might be best for you so gaba whichis gamma aminobutyric acid is a naturally occuring amino battery-acid and it labor as a neurotransmitterin your mentality gaba can help us calm down when it’s released naturally in the ability and thiscan help with feelings of tension and stress and nervousnes and it can also help to prevent seizuresso as a result of these dimensions gaba has become a really popular supplement latelyand this is partly because it isn’t available from very many food sources the only foodsthat contain gaba are fermented ones like kimchi miso and tempeh so there is some evidencein favor of a calming effect of gaba food complements but most of this evidence wasreported by investigates who had a conflict of interest so mostly this is a very littleresearched supplement with evidence of a small positive effect on feeling k so now let’stalk about l-theanine so l-theanine is an amino battery-acid it’s most commonly is located within tealeaves and in pitch-black tea you can also find a very small amount in inlet bolete mushroomsI do not know if I’m saying that right bay bolete it can be found in both pitch-black and greentea and you can buy it as a capsule or a tablet word at a good deal of dope stores so there were5 randomized assured tribulations so that’s the good kind of trial the good kind of researchwith a total of 104 participants and they found that l-theanine increased stress and anxietyin people who were experiencing stressful situations so that’s a good upshot right anotherstudy found that it increased relaxation without beginning drowsiness and that it increased restingheart rate so l-theanine has some limited research demonstrating effectiveness and the onlyside effects reported were those kind that related to caffeine so right now there’s notenough exhibit to strongly recommend this augment but I will tentatively say likethis might be worth trying ok so now we’re gonna talk about one of the more popular naturaltreatments out there St.John’s Wort and this this is a really popular natural management for depressionand it’s also one of “the worlds largest” researched add-on out there there are dozens and dozens of highquality studies showing that it is effective at treating slight to moderate hollow andmany studies show that it’s as effective as an antidepressant medication and some studieseven show less side effects or same side effects to antidepressant medication so ithas not been shown to be effective for anxiety but since anxiety and depression are oftencomorbid so that means that they’re often suffered at the same time you might wannaconsider St.John’s Wort and because of the quality and the quantity of the research Ifeel a lot more confident about knowing what to expect with St. John’s Wort and becausethere’s a lot of research we also know more about the side effects so St. John’s Wortactually has same side effects to SSRI’s SSRI’s are those antidepressant medicationslike Prozac and Lexapro and this includes the side effect that it can interfere withother remedies in order to be allowed to even interfere with anxiety medication so with these controlledtrials the side effects were comparable to placebos and fewer than antidepressants butlike all adds-on St. John’s Wort is not regulated by the FDA ok let’s talk about anothersupplement that is the opposite of supportive with feeling and this is caffeine so caffeineis the most widely used psychoactive element in the world most adults use caffeine everysingle daytime but the effects of caffeine on the brain and nervous system can actuallybe reasonably vicious so caffeine intersections the blood intelligence roadblock in times and itshuts down the production of adenosine so adenosine is the relaxation and tranquilize chemicalin the psyche so when you slam that down that’s why a lot of parties feel more vigor whenthey booze caffeine but one cup of coffee can increase tension and it can impact sleepfor up to 48 hours so imbibing a great deal of caffeine or spending caffeine can utter you anxiousfor up to 2 days if you’re not sure of how caffeine is affecting you you could try goingwithout caffeine for 7 days and ensure what a difference it obliges ok so “youve had” procreated itthrough this super long and somewhat technological video on suspicion augments I’m includinga link to some of the best literature reviews in the description so this if you wanna readthe original investigate yourself check out the link in the description so if you’d like tosee my part write up with attached foot notes or download my epitome show check outmy website now let’s talk about a few cases other non medicinal treatmentsso usage has been shown to be more effective than medication at treating distres and depressionexercise converts your mentality chemistry it runs your nervous system through this natural cycleof enthusiasm and relaxation and it’s just it’s really good for you so if you’re experiencinganxiety you may wanna consider adding activity into your programme before you consider addingyou know a lot of augments another wholly non medicinal medicine that has been shownto be really effective is therapy so cognitive behavioral therapy acceptance and commitmenttherapy EMDR these are more effective long-term than drug alone another treatment that’sbeen shown to be effective is mindfulness and reflection so these have been shown tochange brain structure and chemistry meditation can coach excitement conduct the competences and italso turns on the parasympathetic area of your nervous system so the parasympatheticside is this calming soothing relaxing vistum of your nervous system so another naturalway to improve your brain’s functioning is to work on your nerve state so your gut isyour second psyche it raises 95 percent of the serotonin in your form so serotonin isone of those neurotransmitters that’s associated with joy and that’s what Prozac impactsso 95 percent of the serotonin in your mas is produced in your intestine and one of the waysyou can improve your gut health is by incorporating fermented foods probiotics prebiotics intoyour diet so this is meat like yogurt and sauerkraut or other fermented foods and thatcan that has been shown to be helpful with tension and sadnes another natural treatmentfor anxiety and feeling is improving your nutrition so I symbolize everyone pretty much knowswhat they should be doing to have better nutrition snack less carbohydrate have less processed foods eatmore vegetables more fruits and you know decrease how much flesh and overweight you dine and anotherthing you can look at as far as nutrition travels some people have food allergies or foodintolerances and one that comes up a lot this decade is gluten so some people genuinely dohave more nervousnes when they’re eating gluten other people this might just be a placeboeffect but you could try cutting gluten or sugar or even milk out of your food simply tosee if one of these common allergens is impacting your nervousnes ranks ok so there’s 2 more treatmentsthat have been shown to be effective with tension and feeling so another naturalway to treat anxiety is to train yourself to turn on your relaxation response so learningto tighten and calm down and when you learn to calm your person your form can tell yourbrain that you’re safe and can decrease feeling so I’ve got a whole playlist on this on YouTubeit’s an anxiety talents playlist so check that out if you wanna learn more of those relaxationskills you can also learn to decrease anxiety through developing good man skills and habitsso these are things like developing a morning number set yourself to monotask insteadof multitask doing good self care practicing facing and resolving problems and developinggood bounds with other parties and getting enough sleep so these are all things you canwork on with a therapist or you are able to maintain rehearsing on your own my online track ChangeYour Brain goes into a lot more detail about these live the competences and how they alter brainchemistry and how to create a well rounded approach to improving mental health so I’vegot a link in the description with a ticket so taken to ensure that out if you’d like to see morevideos about how you can treat depression anxiety and get better mental health overallplease merely subscribe to get more content like this and you never know who might benefitfrom information like this so please share this video thank you for watching and takecare


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