[Expert Interview] 5 Natural Strategies to Calm your Anxious Mind
July 2, 2018
The truth is that the majority of my clients with chronic tummy trouble or IBS (irritable bowel syndrome) also battle depression and anxiety (The stats currently show 60-70% actually!). The gut-brain connection is sooooo powerful that both need to be nourished during any digestive healing protocol.
So I am so excited to have interviewed Tina Cufaro today, a Mental Health Nutritionist who helps women nourish their minds and bring peace back into their life.
5 NATURAL STRATEGIES...
Magnesium: 80% of people diagnosed with depression are magnesium deficient it plays an active role in the nervous system and the body's stress response (HPA Axis) aids in the support of important catecholamines like dopamine, epinephrine and norepinephrine (all important in the regulation of mood)
Zinc: Essential mineral; need to get from food sources or supplements aids in the control of the body and brain's response to stress the birth control pill can increase levels of copper in the body; copper is an antagonist to zinc and can hinder zinc absorption, therefore decreasing levels of zinc in the body
Essential Fatty Acids: Essential for cellular health and membrane structure (including brain) helps improve inflammation and increase brain cell regneration look for brands that go through a process of molecular distillation --> better quality; prolongs storage; contaminant-free general guidelines EPA ratio to DHA 3:2
Vitamin D (vitamin/pseudohormone) cholecalciferol (D3) is the preferred type for absorption plays a role in many metabolic functions in the body aids in the conversion of tryptophan into serotonin --> melatonin
GETTING IN TOUCH WITH YOUR SENSES FOR GROUNDING This can be practiced anywhere but ideally if you can get out in nature, but anxiety happens anywhere so wherever you are this works...
1. identify in your mind 5 "things" in your immediate surroundings you can TOUCH (describe each one in detail in your mind while breathing deeply using your diaphragm - not just chest breathing) 2. repeat above with your sense of HEARING and SEEING
This exercise bring you into the present moment instead of in your head about circumstances, stresses or worries that are beyond your control. It calms the nervous system, decreases heart rate, calms the mind