OS MELHORES SUPLEMENTOS E REMÉDIOS NATURAIS PARA A ANSIEDADE
Nestes tempos difíceis, todos os atos de autocuidado no mundo às vezes não são suficientes para acalmar uma mente ocupada e você pode querer buscar suplementos para aliviar o estresse e a ansiedade. Mas suplementos e ervas específicas podem nos ajudar a nos sentir menos ansiosos? Sozinhos, não, mas eles poderiam ajudar a fortalecer as defesas fisicamente para garantir que estejamos mais mentalmente preparados para enfrentar seus efeitos.
“A ansiedade pode se apresentar de muitas maneiras diferentes, desde sentir-se doente no estômago até um ataque de pânico completo”, diz o terapeuta nutricional. “Está se tornando cada vez mais comum. Em primeiro lugar, é importante destacar que a ansiedade e os transtornos de ansiedade podem se manifestar por tantas razões diferentes e, portanto, tratá-lo será diferente em abordagens nutricionais, de estilo de vida e complementares de uma pessoa para outra. A raiz da ansiedade pode ser devido ao estresse, sono ruim ou um estilo de vida rico em estimulantes. Portanto, é importante notar que o gerenciamento da ansiedade é melhor feito através de uma combinação de mudanças na dieta e no estilo de vida com um plano de suplemento direcionado, melhor projetado por um terapeuta nutricional “.
Não existe tal coisa como tamanho único, mas existem alguns nutrientes, vitaminas e minerais que podem fazer a diferença, dependendo da causa da sua ansiedade. Aqui estão as principais opções de Zoe e de Shabir Daya, farmacêutico e co-fundador da Victoria Health.
1. ASHWAGANDHA PARA AJUDAR COM A ANSIEDADE
Enquanto todos nós estamos sentindo os efeitos do estado atual do mundo, pode ser sábio se afastar do seu café da manhã regular, como Zoe aponta.
“Your cup of coffee may be doing far more damage than you might think, especially if you’re susceptible to anxiety. Ashwagandha is a herb that feeds the body and mind and is known to calm the body, as well as giving you natural energy (not that wired feeling you get after stimulants). The team at Pukka highlighted a study on 219 people who took ashwagandha for a month and found that 17.5 per cent of participants had an increase in energy levels, 66.9 per cent of people found they had an increase in sleep quality and 42 per cent of people saw an improvement in emotional health.”
algarismo. MAGNOLIA RHODIOLA SUPLEMENTO PARA ANSIEDADE
“Magnolia Rhodiola Complex is a herbal supplement to alleviate stress, anxiety and low mood by lowering cortisol levels within the body. It incorporates stress-lowering herbs which stimulate calming factors helping you to feel relaxed without drowsiness, elevate mood and improve emotional well-being,” says Shabir.
“Magnolia extracts have been shown to reduce the inflammatory stress hormone cortisol as well as physically relaxing muscles and nerves. Rhodiola has been shown to enhance the uptake of the mood elevating neuro-nutrient serotonin whilst theanine, derived from green tea enhances alpha wave production by the brain which relaxes the mind and conversely helps concentration.”
3. GINSENG SIBERIANO PARA AJUDAR COM O ESTRESSE
“Siberian ginseng is an adaptogenic herb, a natural supplement that helps the body adapt to stress. As discussed above, the effects of long-term stress can be a common causative factor of anxiety and therefore reducing stress levels is often key in managing it,” says Zoe. “Siberian ginseng should not be confused with ginseng, American or Chinese/Korean ginseng as they’re used for very different purposes. Siberian ginseng is uplifting while also being calming; it creates equilibrium, especially for the nervous system making it ideal for anxiety.”
4. L-TEANINA PARA ACALMÁ-LO
“L-Theanine is an amino acid commonly found in green tea and matcha. It has been shown that it helps to increase low levels of serotonin and dopamine, both neurotransmitters that are essential for calming the brain and creating a sense of happiness,” explains Zoe. “Increasing levels of these neurotransmitters has also been linked to reducing anxiety. Try swapping coffee for a matcha latte or green tea to help increase L-Theanine levels.”
5. PROBIÓTICOS PARA ANSIEDADE
“A quality probiotic might be of great benefit to those suffering with anxiety,” says Shabir. “Scientists have discovered that our microbiome in the gut has a direct influence on mood and stress through the gut-brain axis. Having healthy levels of beneficial bacteria in the gut may help with the stress response which is the body’s ability to cope with stress.
“We tend to think of probiotics as being valuable for digestion and for concerns linked to digestion, however probiotics are involved in numerous processes carried out within the body including calming, elevating mood, preventing urinary tract infections and even helping with oral hygiene.
“Look for a multi-strain probiotic which contains at the very least L.acidiophilus strains and Bifodobacterium species. Generally speaking probiotics should be taken before meals so that the stomach acid does not attack these bacteria though these are some supplements such as mega Probiotic ND which are coated to protect against stomach acids and when taken with food, the beneficial bacteria thrive and colonise the gut rapidly.”
“Mega Probiotic ND provides eight strains of acid resistant bacteria, including the two species mentioned above, which can colonise the intestines where they can perform their myriad of roles including helping to support the immune system. Mega Probiotic ND is free from dairy, gluten, wheat, soya, sugar and numerous other known allergens.”
6. SUPLEMENTOS ANSIOLÍTICOS PARA CRIANÇAS
“Rescue Remedy is a combination flower essence helps to calm the nervous system and thus alleviate the symptoms of anxiety, fear and emotional disturbances. It can be given to infants, children, teens and adults. For infants, dilute with water,” advises Shabir.
“Rescue Remedy combines five Bach Original Flower Remedies and can be used to help you cope with immediate everyday situations. It is gentle, safe and suitable for the use by the entire family, however it does note that you should consult a doctor if under 12.
“I would also suggest the Lemon Balm Tincture for children to help relax & calm and aid restful sleep. Lemon Balm is a safe and effective herb indigenous to the UK and has been clinically proven to relax the body. In fact, clinically, it has been shown to help restore poor sleep patterns. (This product is currently pre-order only)”
Dosagem de erva-cidreira:
Use três vezes ao dia de acordo com o peso corporal.
Abaixo de 25lbs: 5-10 gotas.
25-50lbs: 10-15 gotas.
50-75lbs: 15-20 gotas.
75-100lbs: 20-25 gotas.
Mais de 100lbs: 25-30 gotas
7. MAGNÉSIO PARA AJUDAR COM A ANSIEDADE
“Magnesium is required for the manufacture of adrenal stress hormones and for its relaxing effects on nerve and muscle function,” explains Shabir.
“Magnesium works with calcium for the optimal function of the nervous system. Without adequate magnesium, the nerve cells cannot give or receive nerve impulses resulting in sensitivity to all types of stimuli such as lights may appear too bright, noises too loud and emotional reactions exaggerated. A deficiency in magnesium can result in the symptoms of anxiety and irritability since magnesium is required for the manufacture of adrenal stress hormones.
“I swear by these Better You Flakes. They’re suitable for all ages and during pregnancy and breastfeeding. For childern and teends just put a handful into the bath. Children over 12 can an also have a magnesium liquid.”
8. COMPLEXO DE VITAMINA B TERRANOVA
“At times of stress, adrenals place huge demands on B and C vitamins leading to possible deficiencies – these nutrients are necessary for the manufacture of anti-stress enzymes and hormones and for the optimal function of the adrenals themselves. Consider the use of Terranova Vitamin B Complex with Vitamin C which provides these nutrients in a food base to help absorption and utilisation by the body.
“Children can take an age appropriate multivitamin which should provide these vitamins.”
