Hack Your Way to Better Health

In other words, you’re nervous, maybe a bit scared, apprehensive, and concerned. Pick your source of distress: finances, wellness, duties, connections, or feelings. Your mind is racing, your chest hurts from shallow breathing, and you need to calm down right this second. You might not want to attempt medicine, at least not now, regardless of whether your anxiety results from a diagnosed disease or more of a generalized state of unease.

As always, contact your health professional before taking any of these.

Lavender

Lavender (Lavandula hybrida) has an enticing (but safe) scent that has been speculated to have “emotional” anti-inflammatory properties. Lavender oil reduces anxiety in research of Holistic Nursing Practice, including Greek dentistry patients. Some students reported feeling “fuzzy” during testing, but overall, those who breathed the smell of lavender oil before an exam said it helped lower anxiety levels.

Chamomile

Having a cup of chamomile tea might help soothe anxiety when you’re feeling on edge. Chamomile (Matricaria recutita) contains chemicals that have been shown to have sedative effects, similar to those of medicines like Valium.

You may also get it in supplement form, often combined with dried chamomile flowers and standardized to contain 1.2 percent apigenin (the active component). Patients diagnosed with GAD at the University of Pennsylvania Medical Center in Philadelphia who used chamomile extracts for eight weeks reported significantly fewer anxious episodes than those on a placebo.

Green tea or L-theanine

L-theanine has been shown to lower anxiety and heart rate in animal studies and a limited number of human investigations. Anxiety sufferers who took 200 milligrams of L-theanine before taking a test reported feeling more relaxed and able to concentrate. This research was reported in the Journal of Functional Foods. Green tea has enough L-theanine to meet your needs, but you may need to consume anywhere from 5-20 cups to have your desired effect.

Hops

Hops (Humulus lupulus) is a bitter plant used in beer; however, drinking beer won’t provide you with any of the calming effects of the herb. Hops pillows are a kind of aromatherapy that utilizes the hops plant’s volatile oil, which contains the sedative chemical. Its high bitterness is often only used in tea blends with softer flavors, such as chamomile or mint. Hops, in combination with valerian, is frequently used as a relaxant and sleep aid. Warning: If you are already on a sleeping pill or sedative, you should not take any additional sedative medicines and tell your doctor about any substances you are using.

Valerian

While certain herbal medicines, like L-theanine, may help you relax without making you drowsy, others are more like traditional sedatives. The valerian (Valeriana officinalis) plant belongs firmly in the second. Insomniacs may use this as a sleep aid. The German authorities have recognized its potential for insomnia therapy because of its sedative ingredients.

Lemon Balm

Lemon balm (Melissa officinalis), which comes from the Greek term “honey bee,” has been used to calm nerves and promote restful sleep since at least the medieval Ages. Psychosomatic Medicine reported the results of research on healthy subjects using purified lemon balm compounds (600 mg). The study participants were more relaxed and attentive than the placebo group.

Passionflower

This plant is not a love potion, despite its name. The German authorities recently sanctioned its use as a sedative for anxious insomniacs. According to some research, it is just as effective as pharmaceuticals in alleviating anxiety. People who have trouble sleeping often turn to it.

Remember the Rule

The 3-3-3 rule is a mindfulness technique that’s simple enough for young children. It asks them to name three things they can see, identify three sounds they can hear, and move three different parts of their bodies.