Studies show 21 minutes is all it takes for exercise to reliably reduce symptoms of anxiety

Studies show 21 minutes is all it takes for exercise to reliably reduce symptoms of anxiety

Why - Exercise will not only make you feel better about yourself, but will flood your body with feel-good endorphins. Some researchers even believe that increasing your body heat, a natural result of exercise, may alter neural circuits controlling cognitive function and mood, including those that affect the neurotransmitter serotonin. Researchers believe this response can boost your mood, increase relaxation, and alleviate anxiety.

Researchers believe this response can boost your mood, increase relaxation, and alleviate anxiety

 For 20 Minutes Had Lower Stress

This is the best way to naturally increase your vitamin-D levels, which can decrease symptoms of depression and anxiety. A short 15 minute break will not only take your mind of stress, but also let you reap the benefits of outdoor activity. And the greener the better—one Japanese study found that people who walked through a forest for 20 minutes had lower stress hormone levels after their walk than those who took a comparable walk in an urban area. If you're stuck in an urban area, look for parks or quiet tree-lined streets to take a stroll..

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 Try putting a few drops of lavender essential oil on your pillow or in your bath

 

Breathe in lavender

Breathe in lavender - One study found that people who received a massage with lavender oil were more upbeat and had less anxiety than people who had a lavender-free massage. Another found lavender massage can even lower systolic pressure the top blood pressure number that’s associated with stress. Try putting a few drops of lavender essential oil on your pillow or in your bath, or add a few drops to a cup of boiling water and inhale for a quick calm-me-down. You can even dab a few drops right on your skin it’s one of the few essential oils that can be applied directly. The scent of vanilla has also been shown to alleviate symptoms of anxiety. In a study done at the Memorial Sloan-Kettering Cancer Center, patients undergoing MRIs who breathed vanilla-scented air had 63% less anxiety than those who breathed unscented air.

Examine your diet, and watch for

• Caffeine, alcohol, and added sugars, which have all been shown to increase anxiety. 
• Deficiencies in magnesium, vitamin B12, and zinc have been linked to symptoms of anxiety. 
Vegans and vegetarians in particular should watch their B12 intake, as the vitamin is only found in animal products. 
• Studies link an unhappy gut with an unhappy mind, so avoid eating difficult to digest foods like processed meals, foods high in saturated fats, and fried foods.
• Finally, don't let yourself become so hungry that your blood sugar drops, which can lead to an anxiety attack.

Next>> http://www.rd.com/health/conditions/natural-anxiety-relief/