By WIN Provider: Dr. Helen Kim, Naturopathic Doctor


Anxiety has become more prevalent in our fast-paced world. While medical interventions can be crucial for severe cases, many individuals with mild to moderate anxiety might benefit from exploring natural methods to manage their symptoms. In this blog, we’ll delve into the most researched and effective strategies to manage anxiety naturally.


Balanced Diet and Limiting Stimulants

The food you consume can impact your mood and anxiety levels. Focus on a well-balanced diet rich in whole foods: whole grains, lean proteins, fruits, and vegetables.

Omega-3 fatty acids found in fish, flaxseeds, and walnuts have been linked to reduced anxiety.

Avoid excessive caffeine, alcohol, and sugar, as they can exacerbate feelings of restlessness. Caffeine can increase heart rate and nervousness, while alcohol’s depressant effects can disrupt sleep patterns and exacerbate anxiety.


Prioritize Sleep Quality

One of the most underestimated contributors to anxiety is inadequate sleep.

Prioritizing healthy sleep schedule and environment is key to achieving better quality sleep. Avoiding electronics and even water one hour before bed can help improve your sleep.


Mindfulness and Meditation

Mindfulness practices and meditation have gained significant recognition for their ability to reduce anxiety.

These techniques encourage you to focus on the present moment, helping to break the cycle of worry about the future.

Deep breathing exercises, progressive muscle relaxation, and guided imagery can all be valuable tools in managing anxiety naturally.

In recent research, these mindfulness methods were showing similar efficacies to anti-anxiolytic medications such as Sertraline (SSRI), in reducing anxiety for generalized anxiety patients.


Herbal Remedies

Several herbal remedies have shown promise in managing anxiety.

Valerian root, passionflower, Ashwaganda and chamomile are often used in herbal teas or supplements to promote relaxation. However, it’s essential to consult with a healthcare professional before incorporating these supplements into your routine, especially if you’re already taking medication or have underlying health conditions.


Nutritional Deficiencies and Supplements’ Roles

Certain nutrients play a role in maintaining optimal brain function and mood regulation.

Magnesium, for instance, has been linked to reduced anxiety symptoms.

Vitamin D deficiency have been associated with anxiety disorders. B vitamins, particularly B6, B12, and folate, are essential for healthy brain function.

Consult with a Naturopathic Doctor at WIN about getting proper blood work to assess for deficiencies and before taking any supplements to ensure they’re appropriate for your needs.



Final words

Anxiety can look and feel different in each person experiencing it, but it’s important to seek guidance from medical professionals when it becomes severe or chronic.

Naturopathic Doctors can help provide personalized recommendations based on your individual health status and needs.

If you are curious or interested in seeing a naturopathic doctor for your anxiety, I can help.  We can discuss the options that are the best fit for you based on your needs.  Book your appointment online or call WIN Health Performance Center at  905-354-8397 to schedule a visit.