Archive for the ‘Wellness’ Category

Six Simple Steps to Avoid Being Sedentary

Tuesday, October 23rd, 2012

Physical activity is important if you want to get—and stay—healthy. Definitive research has shown that aside from not smoking, regular physical activity is the most beneficial lifestyle change you can make to positively impact your overall health. This doesn’t mean that you have to join a gym or embark on some crazy fitness regimen. You just need to get moving.

1. Not to be overly dramatic, but research shows that multiple hours spent in front of the TV may be deadly. Though it may not be realistic to get rid of your TV completely, make a conscious effort to severely cut back on the amount of time you spend in front of the boob tube. Get outside, play games with family or friends, engage in activities with your children or grandkids, or whatever—just don’t spend your idle time sitting around.

2. Get a pedometer. Many people have no idea how much—or how little—they actually walk each day. To qualify as being moderately active, experts recommend you shoot for 10,000 or more steps daily. Pedometers make tracking your activity level a piece of cake. Look for these inexpensive, step-counting devices in sporting goods stores, and online, or order from the clinic by calling (800) 810-6655.

3. If you are going to play video games, make them interactive. Several manufacturers have created games that involve dancing, sports, and other movements that require getting up off the couch to participate.

4. Household activities such as laundry and cleaning count. As do yard work, gardening, and other chores that involve a little physical exertion.

5. Doing errands can also counteract inactivity, provided you implement a few simple strategies. You can start by walking or riding a bike to your destination. If you drive, park in the far corners of the lot. Opt for stairs instead of an escalator or elevator. And finally, pick up the pace when you’re walking around the aisles.

6. I realize that many people have jobs that require them to sit in front of the computer or at a desk for most of the day. But during your breaks, use that free time to do a few laps around the office, run a nearby errand on foot, or move around and stretch in your office.

Trust me, these small changes can make a big difference.

Posted in Exercise, Prevention, Wellness | No Comments »

Whitaker Wellness Success Story

Tuesday, October 9th, 2012

“I Can’t Believe It’s You. You Look So Good.”

My husband was ill, and I was taking care of him, and not taking care of myself at all. One night, he told me, “You need to take care of yourself. I would like you to be taking natural vitamins for your high blood pressure. I don’t want you taking strong medications.” I said, “I don’t know where to go to find out about that.” That’s when he told me that he wanted me to go to your clinic.

Before I started with you, I was depressed. I was overweight. I was sad. I was miserable. I thought there was no hope for me. I had avoided the doctor because I knew I was really getting sick. During my time at the clinic, I could not believe the miracle that took place. You put me on a wonderful program. I needed it, because my blood pressure was 190/90 and my weight was 155, and that was a lot for me because I’m 5’2.” My triglycerides and my sugar levels were high.

But your clinic just gave me such hope and encouraged me so much to get on the right program. I got all the vitamins. I have not missed taking any of those vitamins. I exercised. I got a treadmill, and I went on it every day. Six months later I went down to 134 pounds from 155. My blood pressure went down to 138/76 from 190/90. All my fats and all my blood sugar levels went down, just on all the natural vitamins you have in this program.

I just went to my girlfriend’s 50th birthday party. Everyone who hadn’t seen me in a while was amazed. They were coming up to me and saying, ” I can’t believe it’s you. You look so good! You look so healthy.” These are people that maybe I see once a year, and any other time I never got compliments in my moo-moo or big clothes. But I can wear nice young clothes today and look good and feel good. I was so proud to say that I was on your program, and happy about all it has done.

After a while, when you start seeing the results, it’s not a thing like “Oh, no, the vitamins! It’s like “Yes! It’s working for me.” It makes you feel good, even if there’s a lot to take.

So I want to thank you for your program, and for helping me. It really and truly has worked for me, and it still is working for me. I think this is the most wonderful thing that you could do on earth for people.— F.W., California

Posted in Depression, Nutritional Supplements, Wellness | No Comments »

Detox Daily: A Healthy Way of Life

Friday, August 31st, 2012

Detoxification, as its name suggests, is the process of removing toxins or poisons. Your body is in a constant process of detoxifying, neutralizing, and eliminating the myriad toxins encountered in our environment, as well as the waste products of normal metabolism.

The Typical Detox Kits
Most of the detox kits sold on the Internet and in health food stores consist of laxatives and fiber to clean out the colon. Some also include herbs and other nutrients for liver support. They’re designed to be used for a month or so and often come with recommendations to eat a healthy diet and avoid alcohol, sugar, caffeine, meat, and the like.

Give Your Body a Break
My approach is a little different. Rather than spending a month attempting to unload toxins from your body, I believe that you should take daily measures to support your natural detox systems.

Eat, Drink…
First, eat a healthful diet with plenty of fiber-rich vegetables, beans, and other plant foods, and avoid artificial additives and excess alcohol (as well as  acetaminophen and other drugs). And for good measure, take supplemental fiber, such as psyllium, glucomannan, or my favorite, freshly ground flaxseed. If you have regular bowel movements, laxatives are not necessary, as even natural laxatives can be harmful over time. For optimal bowel function, I also recommend daily use of probiotics.

Second, drink a lot of water. The kidneys filter metabolic waste products and excrete them in the urine. Water is so important that if you don’t drink enough, your body will divert limited resources to life-sustaining functions such as maintaining blood pressure—at the expense of flushing out toxins. Get into the habit of drinking at least eight glasses of purified water per day.

…Sweat and Supplement
Third, exercise—and sweat. The lungs and lymph are also involved in detoxification, and exercise encourages deep breathing and gets lymph moving. Make sure you exert yourself enough to build up a sweat. Sweating mobilizes and excretes stored toxins.

Fourth, take supplements that nourish the liver, your primary organ of detox. Your best bet is a combination product like Liver Cleanse, which contains milk thistle, selenium, alpha lipoic acid, and N-acetyl-cysteine. You can order it by calling (800) 810-6655. No matter how vigilant you are about your health, you cannot entirely escape the toxicity of our world. However, these recommendations will keep your natural detoxification processes running smoothly.

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Eat Healthy While Dining Out

Friday, July 6th, 2012

Going out to eat can be a real treat. You don’t have to cook, you can opt for dishes you wouldn’t normally make at home, and it’s nice to get out every now and again. But if you’re not careful, you may be getting a whole lot more than you bargained for.

For instance, did you know that a typical restaurant meal contains around 60 percent more calories than homemade meals? Or that more than three-quarters of the 4,000 mg of sodium we eat daily comes from restaurant fare and processed foods? Couple these unhealthy statistics with the fact that most portions found in a single restaurant dish could serve two, three, even four people and you’ve got a real problem.

The good news is it is possible to eat sensibly at your favorite restaurant. Here are a few healthy tips for dining out.

♦Don’t go into a restaurant when you are starving. Try eating a small snack beforehand to take the edge off.
♦Drink a full glass of water before you eat your meal. Studies show that this simple step helps you feel full so you eat less.
♦Many restaurants serve chips or bread as a starter. Send these away from the table to avoid temptation.
♦Ask questions about how food is prepared and request substitutions. Choose items that are grilled, sautéed, baked, or broiled as opposed to breaded or fried. Instead of creamy, rich side dishes or starch-riddled rice and potatoes, ask for steamed vegetables.
♦Order all dressings and sauces on the side and use sparingly.
♦Share an entrée or immediately upon receiving your meal ask for a to-go container and place half the portion in the box for later.
♦Just say no to dessert.

I hope you put these tips to good use. Feel free to pass this information along to family and friends so they too can stay healthy while dining out.

Bon Appétit!

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Fibromyalgia: Pain Free at Last

Friday, May 25th, 2012

Fibromyalgia is characterized by chronic, diffuse pain and tender points, often accompanied by extreme fatigue and other complaints. Beyond that, there’s a lot we don’t know about it. There are no definitive blood tests for diagnosing fibromyalgia and no consistently effective conventional treatments—symptoms rarely respond to the usual pain meds. We don’t know what causes it, although it’s believed that something’s going on in the central nervous system to alter pain perception. Some doctors don’t think fibromyalgia is a real disease, and others believe it’s merely a physical reaction to stress, depression, or anxiety (which explains why antidepressants and other psychotropic drugs are often prescribed).

I certainly don’t have all the answers, but I do know that when I sit down with a patient who has fibromyalgia, her pain and fatigue are real. And I have no doubt that one reason we have good success at the Whitaker Wellness Institute treating this condition is because we don’t make patients feel like it’s “all in their heads.”

What we do first is look for underlying conditions that may be causing symptoms. People with diffuse pain often have low levels of vitamin D. Vitamin D deficiencies can cause a bone disorder called osteomalacia, which mimics fibromyalgia’s aches and pains. Low levels of this vitamin are also associated with depression and weight gain, other common coexisting conditions.

In addition, we test for heavy metals. Middle-aged women, the group most likely to suffer with fibromyalgia, may have a high body burden of lead or other toxins. In some cases, a course of chelation dramatically improves symptoms. The same goes for hormone levels. Women of pre- and postmenopausal age are low not only in estrogen and progesterone but oftentimes in thyroid and adrenal hormones. Addressing hormonal deficiencies has profound effects on a wide range of symptoms.

Reenergize With the Right Supplements
Next, we start patients on a comprehensive nutritional supplement program. People with fibromyalgia and its common sidekick, chronic fatigue syndrome, often have below-normal levels of adenosine triphosphate (ATP), the energy that fuels your cells, as well as a reduced ability to manufacture ATP in muscle cells. To improve cellular energy, we prescribe coenzyme Q10, L-carnitine, magnesium, and ribose.

Though all of these nutrients are involved in cellular energy, ribose may be the most important for people with this condition. Texas researchers gave 41 patients with fibromyalgia and/or chronic fatigue syndrome 5 grams of ribose three times a day. After four weeks, nearly 70 percent of the participants had significant improvements in symptoms and quality of life.

Beyond Supplements
Patients with fibromyalgia also respond well to acupuncture, massage, reflexology, and another alternative therapy called Frequency Specific Microcurrent (FSM). FSM is helpful for all types of chronic pain. During a typical session, you recline comfortably while a technician uses a device to deliver painless low-frequency currents to tender areas. These currents increase ATP production, stabilize cells, and reduce inflammation, resulting in sometimes remarkable pain relief.

I want to close with one final recommendation: Low-dose naltrexone (LDN), a nontoxic prescription drug that is garnering rave reviews from patients with autoimmune disorders, cancer, and other problems. Many patients report dramatic improvements when they take 3-4.5 mg of LDN at bedtime.

As you can see, there’s no one-size-fits-all treatment for fibromyalgia, and I can’t say exactly what might work for you. I can promise, however, all of the therapies discussed above are safe, and they will likely have a net positive benefit on your overall health.

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Stay Hydrated This Spring

Friday, May 11th, 2012

Keeping hydrated is one of the most important things you can do to ensure good health. Your body, and the bodies of all mammals, is nearly two-thirds water, and this life-giving liquid is crucial for almost all biochemical reactions. While a camel roaming the desert may be able to survive up to three weeks without water, you, on the other hand, would be hard pressed to last a week.

I firmly believe that getting plenty of pure, clean water (at least eight to 10, eight-ounce glasses per day) is a must. However, water isn’t the focus of this particular story. There are a handful of other beverages out there that not only satisfy thirst but also confer multiple health benefits.

Tea-ing Off
Hot, iced, green, black, chai, jasmine: It’s tea time around the world. In America alone, more than 127 million people drink tea daily, and for good reason. Next to water, tea is one of the healthiest beverages on the planet.

Green Tea. Known for its therapeutic polyphenols, which have proven protective against cancer, heart disease, and even cavities, this health-enhancing tea was recently shown in lab tests to block the HIV virus from attaching to healthy immune system cells. This is just one more example of how green tea continues to prove useful in the medical arena.

Black Tea. Black tea accounts for nearly 80 percent of all tea consumption worldwide, and here in the US, a whopping 90 percent of the tea we drink is black. Not a bad choice, considering this type of tea has been shown to reduce risk of skin cancer, lower LDL cholesterol, and protect against heart attack and cardiovascular disease.

White Tea. Less well known than its black and green counterparts, white tea boasts its own health benefits—along with a sweeter, milder taste. Because it is processed from younger buds and leaves, white tea contains lower levels of caffeine. Even more important, when green, black, white, and oolong teas were tested for their ability to hinder pre-cancerous mutations in cells, white tea came out on top.

Another bonus? The caffeine and polyphenols in tea are thermogenic agents, meaning they help boost weight loss by revving up the rate at which your body burns fat.

Ale for What Ails You
While wine has cornered the market in recent years, both in sales and purported health benefits, beer is starting to make a comeback—Americans drink more than 220 million barrels per year. They just may be on to something because beer is a boon for a multitude of health conditions.

One is osteoporosis. Everyone knows that calcium plays a role in building strong bones, but silicon is also important. This mineral promotes greater bone mineral density by allowing other bone-boosting minerals to be absorbed into bone tissue. And guess what a primary dietary source of silicon is? That’s right, beer. Furthermore, it’s an exceptionally bioavailable form of silicon.

Beer is also a great source of B complex vitamins and is linked to lower levels of homocysteine and reduced risk of heart attack and stroke. So enjoy an occasional cold one this summer, but don’t forget that the positive effects of alcohol end after one or two daily drinks. Cheers!

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A Healthy Lifetime of Intimacy

Tuesday, April 3rd, 2012

No doubt about it, sexual desire and function slow down as we get older. What doesn’t change, however, is our lifelong need for intimacy. For many people, that includes satisfying sexual relations. It’s important for men and women to understand the challenges they and their partners face during this time of transition—and to be aware of therapies that enhance libido and performance in both sexes.

Good Health = Good Sex
You can’t expect to have topnotch sexual function if you have poor overall health. Hypertension, cardiovascular disease, uncontrolled diabetes, and other disorders involving impaired circulation are commonly linked with sexual dysfunction. That’s because optimal blood flow is required to produce erections in men and clitoral engorgement in women. Other conditions that can affect interest in sex and the ability to act on that interest include anxiety, depression, hormonal imbalances, chronic pain, and neurological problems. Once these health issues are tackled, desire and function often return.

Prescription Drugs Can Interfere With Performance
Problem is, some of the medications used to treat these diseases make things even worse. For example, psychotropic drugs are notorious for causing significant sexual dysfunction. Studies suggest that up to 60 percent of the men and women taking Prozac and related SSRI antidepressants have difficulty achieving orgasm. Also problematic are some blood pressure–lowering drugs (especially beta blockers), stimulants, narcotics, antihistamines, sleeping pills, and peptic ulcer and heart meds—more than 130 prescription drugs in all!

Recently, I heard from a subscriber whose husband had been taking a number of drugs that robbed him of his sex drive. It was very frustrating for both of them. He finally got so fed up with feeling lousy on all of his medications that he replaced them with CoQ10, L-arginine, and other nutritional supplements. Now his libido is back and their sex life is “fantastic.”

Maintain a Healthy Lifestyle
Harvard researchers have found that men who eat a good diet, exercise regularly, and maintain their optimal weight are able to delay age-associated erectile dysfunction by about 10 years! Among the bad habits that contribute to sexual problems are drinking too much alcohol, overeating (obesity), and smoking. As you can see, anything you can do to improve your overall health will also improve your sexual function.

HRT to the Rescue
A hallmark of getting older—and what many experts believe to be an underlying cause of aging—is declining levels of hormones. As a woman’s production of estrogen gears down and her monthly cycles cease, the vagina loses elasticity and becomes drier, which makes intercourse difficult and uncomfortable. No wonder some women lose interest in sex! Men, you’re not off the hook either. As testosterone levels fall, erections take longer and are less firm, and libido may take a hit as well.

Fortunately, there’s a solution: hormone replacement therapy. Estrogen can be a lifesaver for women during and after menopause. It relieves hot flashes, improves vaginal tone and dryness, and lifts mood, which often translates into better sexual function. Suffice it to say that bioidentical hormones—exactly like those produced in your body—can be a godsend at this time of life. Bioidentical hormone replacement therapy requires a prescription and must be ordered from a compounding pharmacy. To locate such a pharmacy, contact the International Academy of Compounding Pharmacists (IACP) at (800) 927-4227 or iacprx.org.

Testosterone for Men…
I have one thing to say to men who are having sexual difficulties: Give supplemental testosterone a try. Although men don’t experience a defining “event” such as menopause, testosterone production tapers off throughout adulthood. This decline is linked not only with sexual problems but also with increased risk of obesity, loss of muscle and bone mass, heart disease, diabetes, and even death. Supplemental testosterone is an amazing libido lifter. If lack of interest is your problem, I can almost guarantee it will work. But sexual desire isn’t the main problem for most men—it’s erectile dysfunction (ED). And testosterone can also improve function. Given its many benefits, I recommend it as a first-line therapy for this condition.

…and Women
Women who want a libido booster should also talk to their doctors about testosterone. Testosterone is the hormone of desire for women as well as men. A small amount of weak testosterone cream, applied to the skin daily, is the best therapy I know for restoring female sexual desire.

Nonprescription Options
Nonprescription options are also available. One of my favorites for men is the amino acid L-arginine, which is the direct precursor to nitric oxide, a vasodilator that relaxes the arteries and improves blood flow to the penis. For women, I suggest trying DHEA, a hormone that converts into testosterone in the body. Although results aren’t as predictable as with the drugs, supplemental arginine and DHEA have been shown to improve sexual function in several clinical trials—and they don’t require a prescription.

I recognize that sexual problems are a sensitive topic, and there’s no single solution that works for everyone. The good news is, you do have several options. I sincerely hope that these suggestions will help you and your partner enjoy a lifetime of intimacy.

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Seeing Past Cataracts

Tuesday, January 17th, 2012

Cataracts Quiz

What are the most effective supplements in treating cataracts?
 
1)       Vitamin C
2)       Vitamin E
3)       Beta carotene
4)       All of the above
 
The answer is 4: All of the above.

It’s easy to take your eyes for granted. After all, most of us have been blessed with the gift of sight since birth. Our eyes don’t require much maintenance, and even if you don’t have 20/20 vision, corrective lenses are an easy fix.

But things do go wrong. My patients are frequently asking for solutions to various eye problems, cataracts in particular. Here is a brief overview of this common condition and natural remedies that can help.

Cataracts Are Not Inevitable
Cataracts, or opacities of the lens of the eye, are another common problem associated with aging. More than half of all Americans in their 80s either have cataracts or have had surgery to replace the clouded lens. I’m not going to knock cataract surgery because people see much, much better afterward. But isn’t prevention a better idea?

Lifestyle Changes make a Huge Difference
Smoking, abdominal obesity, diabetes, hypertension, and a whole list of drugs are linked with increased risk of developing cataracts and other vision problems. Nutrition is also important. We’ve known for years that taking a daily supplement containing relatively high doses of vitamin C, vitamin E, beta-carotene, zinc, and copper lowers risk of cataracts and related vision loss, but nutritional research has gone far beyond these basic vitamins and minerals.

A recent study found that older women who had the highest levels of lutein and zeaxanthin were about a third less likely to have cataracts. And in a recent nine year placebo-controlled clinical trial, people who took a daily multivitamin/mineral supplement were much less likely to have developed the most common type of cataracts than those who took a placebo.

Another therapy worth trying is N-acetyl-carnosine. Advanced glycation endproducts (AGEs), caused by the crosslinking of proteins, is another degenerative process that damages the lens. Carnosine is a natural amino acid combo that inhibits AGE formation. Several studies show that when carnosine eye drops are used twice a day in eyes affected by cataracts, improvements are often noted in both vision and lens opacity.

The common thread running throughout is nutrition. Therefore, my number-one recommendation for both treating and staving off cataracts and other vision problems is to improve your diet and take a comprehensive supplement aimed at vision health. It’s never too early to start. Don’t wait until you’re having problems to take action—by then it may be too late.

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Lifestyle Changes for 2012

Tuesday, January 10th, 2012

It’s time for New Year’s resolutions, and I’d like those who are resolving to exercise and lose weight to please raise your hand. Well, that’s about 80 percent. Now, how many of you did the same thing last year? Another 80 percent. Clearly, you need more than resolutions to achieve these goals. Let’s look at solutions to our obesity epidemic.

Eat, Exercise, and Check Your Hormones. First and most obvious, you need to eat higher quality food, and you need to eat less of it. You know that cookies, breads, and starches such as French fries and pasta are your enemies. You also know that lean protein, salads, and high-fiber vegetables are your friends. If you eat like this, you will lose weight.

Second, you have to exercise. Exercise plays an integral role in weight control. The best way to get and stay active is to start walking. Resistance training (weight lifting) is also crucial. Muscle burns fat, and the more you have, the faster you’re going to lose weight.

Third, you should have your hormones checked. Age-related declines in hormone levels can contribute to weight gain. Here at the clinic, we routinely measure thyroid, testosterone, estrogen, progester­one, and growth hormone levels. In many cases, correcting hormone imbalances solves a lot of problems.

Taming the Raging Appetite. Fourth and perhaps most important, you need to control appetite. Nobody wants to be fat—obesity destroys self-image and accelerates virtually all serious degenerative diseases. So why is it such a pervasive problem? The answer is appetite. As the sheer magnitude of obesity in this country testifies, taming appetite requires something other than discipline.

I’m constantly on the lookout for techniques to curb appetite, and I’ve written about many of them over the years. Glucomannan, a fiber supplement taken before meals, fills you up so you eat less. Alpha lipoic acid, a potent antioxidant, suppresses hunger when taken in large doses. EGCG (epigallocatechin gallate), a green tea polyphenol, reduces appetite and increases metabolic rate. Hoodia gordonii, from an African succulent, has been shown to dramatically cut caloric intake. And 5-HTP, an amino acid, reduces carbohydrate cravings.

How to Stay on Track. The final thing you need to achieve your weight loss goals is structure. You need a program to follow. You need a mentor to monitor your progress. You need feedback on your success—or lack thereof—so your program can be altered to better suit you.

Of course you can do this on your own, but like a football team without a coach, you’re much less likely to succeed. We recognize the importance of that support here at the clinic, which is why we’ve developed our TLC (Therapeutic Lifestyle Changes) program. It contains all of the elements necessary for success: evaluation of hormones and metabolic problems, nutritional support, a therapeutic diet with protein-rich meal replacement drinks, and an exercise program. But perhaps the most integral aspect of the program is that patients communicate with their TLC educator on a regular basis to discuss their progress, hash out solutions to stumbling blocks, and get ongoing assistance and encouragement.

They Lost Weight and You Can, Too. We’ve had excellent success with the TLC program. Ken lost 160 pounds and got off multiple drugs. Mark lost 140 pounds and said goodbye to numerous health problems. Elizabeth lost 30 pounds and was radiant on her wedding day. Sue’s weight loss was less dramatic, but she, too, was ecstatic:

“I’ve been on Weight Watchers for years, but I could never lose those last few pounds of fat. I’ve been on the TLC program for nine weeks now and not only have I lost the unwanted blubber, I’ve built up muscle, too. My fat/muscle ratio is very close to what it should be. I used to carry all my excess fat in my stomach, but now my clothes are fitting better than ever and I feel great. This is a lifestyle commitment, and I’m really good most of the time. But even when I went on vacation and was a little sloppy, I only put on a pound or two that came right back off after I got back on the program. I look and feel better than I have in years.”

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Get a Grip on Stress

Tuesday, December 20th, 2011

We can all tolerate a little stress—it makes us more alert and gives us an edge in certain situations. Chronic anxiety, on the other hand, is emotionally and physically debilitating. Nobody should have to live in a state of constant fear and worry, or suffer through panic attacks or anxiety-driven insomnia, shortness of breath, gastrointestinal problems, and heart palpitations. Here are some of my favorite recommendations for dealing with stress and anxiety naturally.

*Gaba to the Rescue. I suggest that you first try Gamma-aminobutyric acid (GABA). GABA is more than an amino acid. It is also one of the central nervous system’s most important inhibitory neurotransmitters, meaning it stimulates receptors that inhibit, or calm down, activity in the brain. It works, in a sense, in opposition to the excitatory neurotransmitters that rev up the brain. Obviously these two types need to be in balance, and taking supplemental GABA when you’re restless, anxious, or irritable helps restore necessary equilibrium. Because supplemental GABA is safe, nontoxic, and non-habit forming—in addition to being effective—it should be a frontline defense in the battle against anxiety. For quick relief during an acute episode, open a capsule and stir it into water. For chronic anxiety, take 750 mg one to three times a day as needed.

*L-theanine and 5-HTP lift you up. There are a number of other safe and effective supplements for easing anxiety besides GABA. L-theanine, an amino acid abundant in green tea, raises your body’s GABA levels and promotes calming alpha-wave activity in the brain. 5-HTP, also an amino acid supplement, helps boost levels of serotonin, a neurotransmitter involved in mood and sleep.

*Relax with Kava and Valarian. Kava (Piper methysticum), an herb used for thousands of years in the South Pacific islands, is renowned for its ability to cause profound relaxation and an overall sense of well-being. Valerian, another anxiety-reducing herb, is especially useful when taken at bedtime because it also induces sleep.

*Exercise the stress away. Exercise is a great way to both stave off anxiety and calm down an acute episode. If your body is already in the fight-or-flight mode, you might as well take flight! Going for a walk or jog brings down levels of stress hormones, boosts production of mood-enhancing neurotransmitters, and releases muscle tension. It’s also a distraction that shifts your focus away from whatever is making you anxious.

Whether you experience occasional anxiety or chronic worry, use these solutions to calm your mind and create the sense of tranquility that you deserve. If GABA doesn’t do it for you, try the other anxiety-relievers discussed above, one at a time, and see what works best for you

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