Anxiety

Adrenal energy is associated with fear since adrenalin is the 'fight or flight' hormone.  Due to the busyness of our culture, depleted adrenal glands, which often result in anxiety, are always ripe for support.  This is even more important during excessively stressful times and also during the menopause transition.  Do you wake at night and then feel the need to urinate?  Since the adrenals sit just above the kidneys, this can be a sign they need more nourishment.  See below, or click here, for an herbal remedy that really helps.

But the best way to start healing your anxiety and fear is by doing nothing.  The power of 15 minutes/day of quiet time for meditation or just gazing at a bird feeder or leaves gently blowing in the wind is the critical first step.  As beneficial as the following herbal remedies and whole foods can be, do not skip this critical step for your healing!

If this is a chronic issue, consider using the skills of a qualified therapist to help you get a handle on stress and the anxiety it produces.  Ask friends or your health care provider for referrals and ask a therapist to spend five minutes on the phone with you to determine whether they may be a good fit.  As a consumer, you have the right to 'interview' any potential physician (if you can get one on the phone­ask for his or her nurse practitioner), herbalist, therapist or other healing helper.  EMDR (eye movement desensitizion and reprocessing) is a relatively new technique in psychotherapy with promising results for trauma-related anxiety.

A personalized approach with a qualified herbalist or naturopath is usually going to be most effective and is essential if you're on any medications or over-the-counter drugs.  But if you're going to self-medicate with herbal remedies, consider the following:

QUICK TIPS - TEAS/INFUSIONS

My all-time favorite for stress or anxiety of any origin is nettle infusion.  A tea is made by swishing a tea-bag in hot water for a few minutes, but an infusion takes place when you let the dried or fresh herbs steep for several hours.  There are many nutritional benefits by utilizing infusions.  One example is with nettle itself.  Made as a regular tea nettles will yield about 5 mg of calcium per quart.  But if you steep good-quality nettle herb in freshly-boiled water for at least 4 hours for an infusion, that same quart will provide you with 2,000 mg of calcium ­ wow!  Better yet, this important mineral for strong bone and good mental health is far more absorbable by your body than those big horse pills which are often of questionable quality.  In addition, you'll be dowsing your body with magnesium, potassium, silicon, boron and zinc­the strong bone minerals.
Read on to learn about the many healing benefits of this simple infusion or click for the recipe (below):

• Nourishes, strengthens and rebuilds the kidneys and adrenals
  
• Eases depression
  
• Eases and eliminates cystitis, bloating and incontinence
  
• Rehydrates dry vaginal tissues
  
• Creates strong, flexible bones­HRT (hormone replacement therapy)
• May increase bone density but it also makes the bones brittle
  
• Stabilizes blood sugar
  
• Reduces fatigue and exhaustion; improves stamina
  
• Reduces and eliminates headaches and migraines
  
• Nourishes and supports the immune system
  
• Nourishes and heals the digestive system
  
• Nourishes and strengthens the nervous system
• Helps prevent cancer
  
• Nourishes and energizes the endocrine glands
  
• Nourishes and rejuvenates the cardiovascular system
  
• Helps normalize weight
  
• Eases and prevents sore joints
  
• Relieves constipation and reduces hemorrhoids
• Nourishes supple skin and health hair

Nettles' incredible supply of vitamins, minerals, protein and micronutrients nourish every ounce of you, facilitating optimal function in your body.  I gratefully give credit to Susun Weed for the in-depth information she has shared regarding nettles.
Click here to peruse her amazing website.

RECIPE FOR NETTLE INFUSION (a strong tea)

If possible, cook fresh nettles to eat in the spring ­ delicious with olive oil and garlic.  But if you're like most Westerners, the infusion will be easier for you.
Place two to three handfuls in a clean quart jar (approximately 1 oz. of dried herb).  Add boiling water to the top of the jar and cap snugly.  Steep 4 hrs or overnight, strain and refrigerate up to 2-3 days.  I suggest drinking the entire amount in that quart jar daily until you start to feel better; then 1-2 cups a day for maintenance.  You may reheat it on the stove (no microwave as it destroys nutrients) or drink it cold.  Adding honey as a sweetener is fine; in fact, Susun Weed says this is so important it's even okay to add whiskey if that will get you to drink it!

I know of no one in this fast-paced world who wouldn't benefit tremendously from this incredibly nourishing infusion, but the quality of the plant makes a difference.  Contact a qualified practitioner for the best quality.

QUICK TIPS - WHOLE FOODS

• Those who suffer from chronic or acute anxiety (I'm guessing that's most of us) are at greater risk for heart disease, the United States #1 cause of death.  Nourish your body's most amazing muscle with:
• Bitter Foods including herbal tinctures­another reason to choose liquids over pills and capsules which are less effective and often more expensive.
• Brown rice and other whole grains­a variety is best rather than relying strictly on whole wheat.  Try quinoa, amaranth, millet, rye, buckwheat and oats.  They have much higher amounts of essential fatty acids (EFA's) than the refined 'white' versions.
• Green foods are rich in magnesium which is essential for the heart to work and for the body to absorb calcium.  Shoot for two cups a day of green leafies such as kale, green and red lettuce, collard greens and  spinach.  Ironically, these are a significant calcium source as well.
• For important minerals which help ease anxiety, include a variety of the following in your diet:  apricots, asparagus, avocados, bananas, broccoli, blackstrap molasses, brewer's yeast, dried fruits, seaweed, figs, fish (especially salmon), garlic, legumes, raw nuts and seeds and whole, plain organic yogurt.  Add your own fruit and a bit of honey to the latter for this much healthier version than the little cups with fruit (and 26
  grams of sugar!) in them.
• L-Tryptophan is a supplement that's been promoted in recent years for its ability to ease depression, help you sleep soundly and be a calmer person in general.  But rather than a costly supplement of perhaps questionable quality, eat plenty of whole foods, most of which contain this important amino acid.  Protein limits your body's ability to utilize it, though, so be careful not to take in excessive protein and no carbs!
• Eat small, frequent 'meals' (4-5 times a day) to help even out blood-sugar levels.  When they spike and fall it contributes to anxiety.  This also helps to normalize body weight.
• Avoid the following since they may contribute to anxiety:  refined sugar, all junk food, carbonated soft drinks, coffee, tobacco, and alcohol.

QUICK TIPS - LIFESTYLE CHOICES

- Moving your body regularly with exercise can make a huge difference with anxiety, although be careful not to become compulsive and overdue it.  Hardcore training for triathlons and the like can actually contribute to anxiety.  Walking, yoga, pilates and tai chai are the best to regain some balance in your life.  I suggest my clients shoot for doing some form of exercise daily so you realistically get in 5 days a week.  Variety is helpful, too, and please­find something you enjoy!
- Take Ben Franklin's and Deepak Chopra's advice by going to bed early (10:00 or 10:30) and get up early (before 6:00 is ideal).  In addition to getting a good night's sleep, it's important to be resting when the liver
works on its daily rejuvenation which happens around 10:30 or 11:00.  If you're still up at that time, you'll often feel a 'second wind' which is your liver trying to detoxify and rebuild­which it can't do if you're still up and about.  Many cases of depression (a common expression of anxiety) have to do with a congested liver or depleted adrenals or both.
- Eat your last meal by 6:00 or so whenever possible.  If your liver is working on digesting that last meal when you go to bed, it's less able to do its daily cleansing mentioned above.
- Spend a minimum of five minutes a day doing absolutely nothing.  Meditation, or even just watching the leaves sway in the breeze, for a few minutes each day can do wonders to ease anxiety and provide a better perspective on life.  If you think you don't have time for this, ten minutes rather than five is a must!  I know I mentioned this in the opening paragraph already­that's how important this action step is for your healing.
- Even one session of massage therapy can create a marked decrease in anxiety and fearfulness.  Ask your practitioner to use a bit of lavender essential oil for even greater relaxation.
- Be clear about your boundaries since anxiety increases when we don't feel safe.  Spend time with those who encourage the full expression of your emotions.
- If you're feeling overcome by your anxiety or having a full-blown panic attach, focus your eyes on something steadily while deepening your breathing.  Feel the energy build in your solar plexus.
HELPFUL HERBS AGAINST ANXIETY
- If you missed the recipe for nettle infusion click here since this is the best place to start­and least expensive, too.
- St. John's wort - try two droppersful (60 drops) of the fresh plant tincture when you feel like you're losing it.  This can be repeated several times an hour if needed.  It nourishes the nerves and offers help in the moment while also helping to prevent future episodes.
- Lemon balm is one of the easiest plants to grow in your back yard and makes a wonderfully relaxing tea or you can add it to your bath.  If using dried lemon balm, place it in some cheesecloth tied with string for easy clean-up.