Tag Archives: anxiety

Kiran’s Functional Medicine Anxiety Approach

AnxietyBeing a functional medicine expert, and integrative nutrition health coach. I get many clients in my online practice. Who are fed-up with anxiety disorder, and are taking psychiatric medications to improve their symptoms. The problem in this situation is that anxiety is not Xanax-deficiency disorder rather it’s more based on physiological conditions. It should be treated with viewing all mind, body, and spirit technicalities. Because people who take Xanax or other anxiety-reducing drugs might agree that it doesn’t help that much. So, the solution in better management of anxiety depends on changing life-style, and dietary habits. I will tell you how you can achieve that in my following lines written in this blog. So here goes:

Kiran’s Recommendations for Anxiety Management are:

  1. Keep Your Blood Sugar Level Maintained.
  • Present standard diet, just keeps you on a blood sugar roller coaster. Simple drop in sugar causes anxiety to crop-up.
  • So how anxiety crops up? Simple, when there is a crash in blood sugar, your body responds with stress. And stress hormones like adrenaline, and cortisol are secreted. In response the liver produces more blood sugar, so we can stay alive. Yes, we stay alive by this but on a heavy consequence. This hormonal stress response produced due to hypoglycemia, is very identical to the feeling of anxiety. Just by maintaining the blood sugar levels you can say good bye to anxiety for good.

So, how you can maintain it??

Simple:

  • Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
  • Cut refined carbs, and sugar.
  • Eat more good fats (like coconut oil, olive oil, ghee, and butter), and protein (organic, and free-range produce).
  • Eat 5 times daily; 3 meals, and 2 snacks.
  • Take 1 tbsp. coconut oil, in the morning, after, and before bedtime. It will keep your sugar level balanced.
  • Keep ready snack always |(like dark chocolate, hard-boiled egg, nut, and nut butter).

2. Do Caffeine-Detox

  • Anxiety and caffeine have bad relationship status together. It acts as stressor to your nervous system, the result is anxiety.
  • If you are anxious throughout the day, then do caffeine detox.
  • Yes. The idea of leaving caffeine might cause anxiety right now. But the gradual decrease, and the final elimination will not only improve the management of anxiety alone but will also help to increase energy levels, improve sleep quality, and will make you more tolerant to stress factors. So, from coffee to green tea to herbal teas. And you are home.
  • And if you really want some kind of caffeine then green tea, in limits, is the okay caffeine.

3.Improve Sleep Quality.

  • Sound sleep is the best, natural savior against anxiety. Lack of sleep makes us more vulnerable to anxiety.

So what you can do is:

  • Even if you sleep well, but caffeine intake can reduce the quality of sleep.
  • Sleep in a dark room. Wear eye mask or get blackout curtains to achieve this. Keep the house clean, and unplug the electronics before going to sleep.
  • Cut or eliminate intake of caffeine

4. Improve Gut Health.

  • Research has proven the relationship between our moods, and gut health.
  • The friendly bacteria in our gut play a vital role in anxiety problems.

Kiran’s tips to help achieve healthy gut are:

  • Remove the allergens:
  • Diet: sugar, gluten, artificial sweeteners, industrial vegetable oils, and alcohol. (find your allergen, contact me to help you)
  • Some medications: oral contraceptives, antibiotics, and antacids. (Self-medication is bad avoid it. There are always natural methods to deal with problem).
  • Eat more fermented foods (like miso paste, sauerkraut, apple cider vinegar, etc) find your favorite.
  • Eat starchy tubers (like white, and sweet potatoes, plantain etc.).
  • Drink home-made bone broth, more.
  • Supplements: Take a probiotic, glutamine and collagen supplementation (halal certified ones).
  • Also squatty potty helps, along with meditation, yoga, acupuncture, going out in nature, and last but not the least good sleep in achieving good gut health. If you are suffering from any gut infection, get help from functional medicine practitioner like myself. I practice online so you can get help from anywhere from the world.

5. Exercise

  • Physical activity is best anti- anxiety medicine. Do mini workouts in living room or you can go out and walk regularly. Generally, stand more, and sit less. Plus, Tai Qi, and yoga are very good for anxiety but find your favorite exercise routine. I personally, like long walks better.

6. Magnesium

  • Magnesium is a natural Xanax. Since most of our diet is deficient in magnesium owing to depleted soil. You can always supplement magnesium in a following ways:
  • Either take an Epsom bath;
  • Or apply topical magnesium gel;
  • Or take chelated magnesium supplement (like magnesium glycinate).

Anxiety has a great impact on your overall well-being. But blood sugar maintenance, reduction in caffeine intake, proper sleep, good gut health, regular exercise, and intake of magnesium helps a great deal in anxiety management. If you don’t respond well to these then take help from the mental health provider.

 

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Syeda Kiran Zahra Hussain
Certified Integrative Nutrition Health Coach
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Certified Functional Medicine Expert
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How To Cope With Spiritual Anxiety

Everyone feels nervous or anxious sometimes. Following are some suggestions that can help you calm down emotional upsets. Calming spirit can be achieved by noticing the imbalances in your mind and body and bring them back into balance through changing your thought process and the subsequent actions.

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1) Quiet your breathing

Notice changes in your breathing- Stress can cause over-breathing. Calm any fast paced breaths, with slow and steady breaths. Doing meditation is a good preventive method to ease up anxieties and also helps to maintain healthy breathing.

2) Pamper yourself

Pamper your mind , body and spirit- Remove yourself from the chaos and give yourself some quality alone time. Lock yourself in the bedroom and take that much needed soak in the tub. A bubble bath is your ticket to serenity. Enjoining a rejuvenating soak is just one of several ways you can pamper yourself. Try curling up on the sofa and reading an entertaining novel or taking a solitary walk in the park.

3) Give your mind a time out

Clear your mind from troubling thoughts- Any time you are suffering mentally or are feeling anxious it is helpful to temporarily clear your mind of all thoughts that are upsetting you. It is simply not healthy to focus on your problems 24/7. Guided visualizations are superb mental escapes that can help you to switch your focus away from anything that is bothering you. Imagine yourself in a dream sequence where you are relax. Choose garden path, desert oasis or an ocean view.

4) Create Boundaries

Keep Your Distance from Others- You may require to step back and create some distance between yourself and anyone who is making you feel anxious. It is vital to have some Me-time when feeling anxious so that you are able to gather your energies and contemplate a better response to the anxious situation.

5) Nurture Your Inner Child

Be a Loving Parent to Your Inner Child- Oftentimes when we, as adults, are experiencing situations that make us feel powerless or anxious our thoughts will turn to memories from our childhoods when we experienced loneliness or fear. When children feel helpless and small they look to parents for protection. Take a moment to be a loving and caring parent to your inner child. Let him (or her) know that you will get the two of you through the rough time. Give yourself a hug. Don’t feel stupid. You know you want to, go ahead, just do it.

6) Slow Down Your Responses

Get your ducks in a row before reacting- Most of us have made mistake of being reactive at one time or another, without putting facts in line. When the world seem to get you down and you feel like lashing out immediately- Wait! Don’t react. You will better handle a trying situation in a calmer state, and come to a resolution sooner if you take time to fully assess the situation. Get all your ducks in a row before you decide on a response.

7) Stop That Self-Critical Voice

Stop That Critical Voice inside Your Head- Disappointingly, we can be our own worst enemies. Don’t criticize yourself for falling short or not being able to meet your goals in some way or the other. You are doing the best you can. Just calm down. Refuse to listen to that critical voice inside your head that says you are not good enough. Resolve to transform any nagging words into praise for things that you have accomplished. You are just fine. Affirm yourself daily. You are PERFECT!

Lean on Somebody

It is fine to seek help- Doing everything alone can make you feel anxious, plus exhausted. Seek out that soft shoulder to lean on and give yourself a rest.

9) Take a Spiritual Treat

Take a spiritual treat- Taking a half hour bubble bath each evening or taking sometime out of your hectic day for a mental calmness are great stress relievers. But they are not going to be sufficient for calming those severe anxieties that are slowly killing you inside. Everyone requires a change of pace to help bring balance to their lives. You may require to take an extended vacation from work, etc. After a spiritual retreat you will be back home, more readily able to face your daily stresses.

Stay healthy!
Kiran