It's easy to feel overwhelmed by the constant demands and pressures we face. From looming deadlines at work to the never-ending juggle of personal responsibilities, the stressors of daily life can quickly accumulate, leaving us feeling anxious, frazzled, and on edge. While a certain amount of stress is a normal part of the human experience, chronic anxiety can take a significant toll on our mental and physical well-being. In this article, we'll explore natural ways to manage anxiety, focusing on the calming properties of herbal ingredients like Ashwagandha and Lemon Balm, and discover how incorporating these soothing remedies into our daily routines can help us navigate life's challenges with greater ease and resilience.
Understanding Anxiety - More Than Just Worry
Anxiety is a complex emotional state characterised by feelings of worry, unease, and apprehension. While it's natural to experience anxiety in response to stressful situations, such as a job interview or a first date, for some individuals, anxiety can become a constant and overwhelming presence in their lives. Generalised Anxiety Disorder (GAD), one of the most common anxiety disorders, affects millions of people worldwide and is characterised by persistent and excessive worry about everyday matters. [1]
The physical symptoms of anxiety can be just as distressing as the emotional ones. Rapid heartbeat, sweaty palms, trembling, and difficulty breathing are all common manifestations of anxiety that can leave individuals feeling trapped in a cycle of panic and fear. Over time, chronic anxiety can lead to a host of health issues, including digestive problems, headaches, and a weakened immune system. [2]
The Calming Power of Ashwagandha
Ashwagandha, also known as Withania somnifera, is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to help the body cope with stress and promote a sense of calm and balance. The roots of the Ashwagandha plant contain compounds called withanolides, which are believed to contribute to the herb's anxiety-reducing effects. [3]
Several studies have demonstrated Ashwagandha's potential to alleviate symptoms of anxiety. A 2019 randomised, double-blind, placebo-controlled trial published in the journal Cureus found that individuals with GAD who received Ashwagandha extract for 6 weeks experienced a significant reduction in anxiety symptoms compared to those who received a placebo. [4] Another study published in the Journal of Alternative and Complementary Medicine found that Ashwagandha was effective in reducing stress and anxiety in adults with a history of chronic stress. [5]
vitaPure Nutrition's Calm Gummies offer a convenient and delicious way to incorporate Ashwagandha into your daily routine, with each serving providing 500mg of Ashwagandha alongside other stress-reducing ingredients like Rhodiola Rosea and Zinc.
The Relaxing Effects of Lemon Balm
Lemon Balm (Melissa officinalis), a member of the mint family, is another herb with a long history of use for its calming and relaxing properties. Native to Europe, North Africa, and West Asia, Lemon Balm has been used for centuries to treat a variety of ailments, including anxiety, insomnia, and digestive issues. The herb gets its name from its bright, lemony scent, which is attributed to its high content of volatile oils, particularly citral and citronellal. [6]
Research has shown that Lemon Balm can help reduce symptoms of anxiety and promote a sense of calm and relaxation. A 2014 study published in the journal Nutrients found that a standardised Lemon Balm extract significantly reduced symptoms of anxiety and sleep disturbances in individuals with mild to moderate anxiety disorders. [7] Another study published in the Mediterranean Journal of Nutrition and Metabolism found that a combination of Lemon Balm and Valerian root was effective in reducing anxiety and promoting sleep in patients with sleep disorders. [8]
Lemon Balm can be consumed in a variety of forms, including tea, capsules, and tinctures. vitaPure Nutrition's Restore Gummies offer a tasty and convenient way to incorporate Lemon Balm into your daily routine, with each serving providing 50mg of Lemon Balm extract alongside other sleep-promoting ingredients like L-Theanine and Passion Flower Extract.
Lifestyle Strategies for Managing Anxiety
While herbal remedies like Ashwagandha and Lemon Balm can be powerful tools for managing anxiety, they are most effective when combined with lifestyle strategies that promote overall mental and physical well-being. Some simple yet effective ways to reduce anxiety and promote relaxation include:
- Regular exercise: Engaging in physical activity, such as brisk walking, jogging, or yoga, can help reduce stress, improve mood, and promote better sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. [9]
- Mindfulness and meditation: Practising mindfulness and meditation can help calm the mind, reduce stress, and promote a sense of inner peace. Start with just a few minutes of deep breathing or guided meditation each day and gradually increase the duration as you become more comfortable with the practice.
- Adequate sleep: Getting enough quality sleep is essential for managing anxiety and promoting overall well-being. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule to help regulate your body's internal clock. [10]
- Healthy diet: Eating a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help support optimal brain function and reduce symptoms of anxiety. Limit caffeine, alcohol, and processed foods, which can exacerbate anxiety symptoms.
- Social support: Connecting with friends, family, or a support group can provide a sense of belonging and help reduce feelings of isolation and loneliness, which can contribute to anxiety. Don't be afraid to reach out for help when needed.
In a world filled with constant stressors and demands, managing anxiety is essential for maintaining overall well-being and quality of life. By incorporating natural remedies like Ashwagandha, found in vitaPure Nutrition's Calm Gummies, and Lemon Balm, found in vitaPure Nutrition's Restore Gummies, and adopting lifestyle strategies that promote relaxation and resilience, we can take proactive steps towards calming the chaos and navigating life's challenges with greater ease and tranquillity.
Remember, while natural remedies can be effective tools for managing anxiety, they should not be used as a substitute for professional medical care. If you are experiencing severe or persistent symptoms of anxiety, it is essential to consult with a qualified healthcare provider to develop an appropriate treatment plan. By combining the best of natural and conventional approaches, we can create a comprehensive strategy for managing anxiety and achieving optimal mental and emotional well-being in a hectic world.
References
[1] Bandelow, B., & Michaelis, S. (2015). Epidemiology of anxiety disorders in the 21st century. Dialogues in clinical neuroscience, 17(3), 327–335. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4610617/
[2] Anxiety disorders. (2018, May 4). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
[3] Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African journal of traditional, complementary, and alternative medicines : AJTCAM, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5S.9
[4] Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186
[5] Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
[6] Shakeri, A., Sahebkar, A., & Javadi, B. (2016). Melissa officinalis L. - A review of its traditional uses, phytochemistry and pharmacology. Journal of ethnopharmacology, 188, 204–228. https://doi.org/10.1016/j.jep.2016.05.010
[7] Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean journal of nutrition and metabolism, 4(3), 211–218. https://doi.org/10.1007/s12349-010-0045-4
[8] Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic medicine, 66(4), 607–613. https://doi.org/10.1097/01.psy.0000132877.72833.71
[9] Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC health services research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5
[10] Anxiety disorders. (2018, May 4). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967
