Low impact cardio, water, teas and Anxiety

Here are some tips on how regular walking and exercise bike use can help reduce anxiety:

• Walking helps reduce stress hormones like cortisol and release endorphins, the "feel good" hormones, enhancing your mood and reducing anxiety symptoms. Aim for 30-60 minutes of brisk walking daily.
• Riding an exercise bike promotes the release of neurotransmitters like serotonin and dopamine, which counter feelings of anxiety. Try 30-45 minutes of moderate-intensity cycling a day.
• Both walking and cycling work large muscle groups, boosting blood circulation and nourishing the brain and body. Improved blood flow has anti-anxiety effects.
• The rhythmic motions of walking and pedaling lead to greater mindfulness and distract you from worrying thoughts that fuel anxiety. Focus on your breathing and body sensations.
• Being outdoors walking can expose you to sunlight, greenery, and open spaces, which have calming effects, according to research. You can just place your exercise bike near a window.

• Regular cardio exercise will make you feel more energetic and self-confident. Having better physical stamina can limit anxious feelings.
• Try listening to calm, uplifting music or a podcast while walking/biking to further positive thinking and motivation.
• Time your daily walks or bike sessions so they become ingrained habits. Routines create feelings of control, which counter anxiety.
• Consider joining a walking club or spinning class to add socialization and support accountability to stick with your regimen.

Start low and gradually increase duration and intensity. Be patient for the anxiety-reducing benefits to emerge as you make walking and cycling consistent habits. Enjoy the journey!

Here are some ways that staying hydrated with water can help reduce anxiety:

- Dehydration can exacerbate anxiety symptoms. When your body lacks water, it triggers the release of stress hormones that can induce feelings of anxiety. Drinking enough water helps prevent this.

- Water helps regulate brain chemistry, including neurotransmitters like serotonin that influence mood and anxiety levels. Proper hydration ensures your brain chemistry is balanced.

- Drinking water oxygenates the brain and body, providing a calming effect. Dehydration can lead to impaired brain function and increased anxious thinking.

- Staying hydrated combats fatigue, headaches, and other physical symptoms that can amplify anxiety when you feel unwell. Optimal hydration reduces physical manifestations of anxiety.

- Carrying a water bottle and sipping it throughout the day gives you a ritual to calm your mind when you start worrying or ruminating. The act of drinking water can be centering.

- Cool water splashed on your face or the back of your neck triggers the mammalian diving reflex, which slows heart rate and eases anxiety responses.

- Set reminders to drink water at regular intervals throughout your day. Having a schedule provides stability, which counters anxious thinking patterns.

- Drink electrolyte-enhanced water after exercise, sweating, or when sick, as losing nutrients via fluids can impact anxiety levels until replenished.

- Choose calm, anxiety-reducing beverages like herbal teas and coconut water for hydration variety. Avoid anxiety-elevating drinks like high caffeine or alcoholic drinks.

Before discussing teas to reduce anxiety, let's look at the health risks from just ONE ingredient: Ashwagandha.

While Ashwagandha is touted for its adaptogenic properties, helping to manage stress and improve overall well-being, it's not without its potential drawbacks. Here are some of the negatives associated with Ashwagandha:

1. Drug Interactions: Ashwagandha may interact with medications like sedatives, immunosuppressants, and antihypertensive drugs, potentially amplifying or diminishing their effects.

2. Pregnancy Risks: It is generally advised for pregnant or breastfeeding women to avoid Ashwagandha as it may lead to miscarriages or other complications.

3. Gastrointestinal Issues: Some people report experiencing stomach upset, diarrhea, or vomiting after taking Ashwagandha.

4. Thyroid Function: It may alter thyroid hormone levels, so consult a healthcare provider if you have thyroid conditions before taking it.

5. Blood Sugar Levels: Ashwagandha may lower blood sugar levels, which could be dangerous for people with diabetes or low blood sugar, especially if they are taking medications for these conditions.

6. Potential Allergic Reactions: As a plant-based substance, it can cause allergic reactions in some individuals, such as skin rashes or respiratory issues.

7. Drowsiness: Given its calming effects, it may cause drowsiness or sedation, particularly when used with other sedatives or alcohol.

8. Hormonal Effects: It can potentially affect hormones, so those with hormonal imbalances or conditions like prostate cancer should exercise caution.

9. Quality and Purity: The supplement industry is not strictly regulated, so the quality of Ashwagandha supplements can vary, leading to potential contamination or variable concentrations of active compounds.

10. Dosage Concerns: There needs to be more standardization in dosage recommendations, which can lead to overconsumption and potential toxicity.

11. Psychiatric Effects: Although used to treat stress and anxiety, excessive use may cause opposite effects like increased anxiety or mood swings in some people.

12. Long-term Safety: There is limited research on the long-term safety of Ashwagandha, so its effects over extended periods are poorly understood.

As always, consult with a healthcare provider before adding any new supplements to your regimen, especially if you have existing health conditions or are taking other medications.

So, while I might recommend Peppermint, Lavender, or Green Tea to my grandmother. Any ingredients you have not known about for 20 years that sound "odd" to your ears should be researched for liver damage and changes to heart rate and blood pressure. Treat some of these ingredients like unknown mushrooms. Learn them well before adding them to your diet.

That Being said...

Here are some of the best teas to Possibly help reduce anxiety:

- Chamomile - contains apigenin, a compound that binds to GABA receptors in the brain, which has a calming and sedative effect.

- Green Tea - The L-theanine content increases alpha brain waves associated with relaxation. Green tea also has antioxidants that lower cortisol.

- Lavender Tea - Lavender has linalool and linalyl acetate compounds that reduce excitability in the nervous system, which is responsible for anxious feelings.

- Peppermint - Menthol has a soothing, cooling effect that signals relaxation. Peppermint also aids digestion, which can influence anxiety levels.

- Oolong Tea - Provides moderate caffeine levels to energize without overstimulating. It also contains GABA, which lowers nerve activations.

- Passionflower Tea - Passionflower increases gamma-aminobutyric acid (GABA) in the brain to reduce anxiety, worry, and racing thoughts.

- Ashwagandha Tea - An adaptogenic herb that blocks the stress pathway in the brain and lowers cortisol levels.

- Lemon Balm Tea - Contains rosmarinic acid and other compounds that support GABA activity and reduce excitability in the nervous system.

- Valerian Root Tea - Increases GABA and serotonin while decreasing excitatory nerve activity to promote calmness.

- Magnolia Bark Tea - Honokiol and magnolol compounds found in magnolia bark tea counter anxiety by modulating GABA receptors.

Drink these calming herbal teas at least 30-60 minutes before bedtime to promote relaxation and sleep. But you can have them anytime anxiety symptoms arise.

Glossary:

1. Caffeine: A stimulant that occurs naturally in tea leaves, coffee, and cocoa. It can boost alertness and energy levels but may also cause jitteriness if consumed excessively.
2. GABA (Gamma-Aminobutyric Acid): A neurotransmitter often found in specific types of tea, known for its calming effects on the nervous system.
3. Adaptogenic: A term used to describe herbs like Ashwagandha that help the body adapt to stress and exert a normalizing effect on bodily processes.
4. Compounds: General term for the bioactive substances found in tea, such as flavonoids, catechins, and polyphenols, that contribute to its health benefits.
5. L-Theanine: An amino acid found predominantly in tea leaves that's known to promote relaxation and mental clarity.
6. Cortisol: A steroid hormone released by the adrenal glands in response to stress; certain compounds in tea can help lower cortisol levels.
7. Antioxidants: Molecules that neutralize harmful free radicals in the body, commonly found in green and white teas.
8. Flavonoids: A type of polyphenolic compound responsible for the tea's color and flavor, as well as some of its health benefits.
9. Catechins: A type of antioxidant found mainly in green tea, known for its health benefits, including anti-inflammatory and anti-cancer properties.
10. Polyphenols: A large group of plant compounds found in tea that have antioxidant properties and contribute to health benefits such as reduced risk of chronic diseases.
11. Tannins: Naturally occurring compounds found in tea that give it astringency and contribute to the taste and mouthfeel.
12. Eugenol: A compound commonly found in clove and some herbal teas, known for its anti-inflammatory and antiseptic properties.
13. Alkaloids: Organic compounds found in plants, including tea, that often have physiological effects on humans. Caffeine is an example of an alkaloid.
14. Essential Oils: Volatile organic compounds responsible for the aroma and flavor in many herbal teas, such as peppermint and chamomile.
15. Phytochemicals: Naturally occurring chemicals in plants that can have bioactive effects, often contributing to the medicinal qualities of herbal teas.
16. Menthol: A compound found in mint teas that has a cooling effect and helps promote relaxation.

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