Megan Santiago's Blog, page 4

The Complete Guide to PCOS Supplements for 2023

Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting 6% to 12% of US women of reproductive age. It can cause various physical and emotional symptoms, including irregular periods, infertility, weight gain, excessive hair growth on the face and body, and depression or anxiety.

While there is no cure for PCOS, lifestyle changes such as dieting and exercise can help manage some symptoms. Additionally, many people are turning to natural PCOS supplements to help support their health while living with PCOS. In this guide, we’ll explore the various types of supplements that may be beneficial in treating or managing symptoms associated with PCOS.

Inositol

Inositol, also known as vitamin B8, is a carbohydrate in plants and animals. It plays a vital role in many aspects of health, including metabolism, hormone regulation, and fertility. Studies have found that taking Inositol supplements can improve insulin resistance in women with PCOS. Why is this helpful? Insulin resistance has a direct effect on infertility, as well as other symptoms associated with PCOS.

Insulin resistance can make the body produce more insulin, prompting the ovaries to create greater amounts of androgen hormones like testosterone. This may disrupt the balance between luteinizing hormone (LH) and follicle-stimulating hormone (FSH). Such hormonal disruptions can hinder egg development or interfere with a regular ovulation pattern.

Using Inostinol can boost insulin-receptor activity and recover your body’s natural resistance to insulin. Besides helping regulate the ovulatory cycle, Inositol can affect oocyte and embryo quality. Better embryo quality means a greater chance of successful pregnancy. 

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It is important to note that there are two types of inostiol, d-chiro inositol and myo-inositol. Myo-inositol is the most commonly used form but the combination with d-chiro makes for an optimal pcos supplement because they support hormone balance as well as healthy insulin levels.

L-theanine

L-theanine is an amino acid found in the leaves of certain green tea plants. It has been used for centuries in traditional Asian medicine to treat various ailments, such as anxiety, high blood pressure, and cancer.

In recent years, research has also indicated that L-theanine can help improve mood, reduce stress and anxiety, and improve sleep quality. For women with PCOS, l-theanine supplements can be incredibly helpful in managing emotional symptoms associated with the disorder.

Studies have also found that L-theanine helps reduce testosterone levels in women with PCOS by increasing the production of gamma-aminobutyric acid (GABA). High testosterone levels contribute to various PCOS symptoms, including infertility and excessive hair growth. Reducing testosterone can help reduce or even eliminate some of the more unpleasant aspects of living with PCOS.

Overall, L-theanine is an effective supplement for PCOS that can help reduce stress and anxiety, improve mood, and even reduce testosterone levels in the body.

Chromium Picolinate

Chromium picolinate is a dietary supplement made from the mineral chromium and the amino acid picolinic acid. It has many benefits, including improved glucose metabolism and increased insulin sensitivity.

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For women with PCOS, these supplements help in managing symptoms associated with the disorder. One study revealed that supplementing with chromium picolinate positively impacted insulin levels, glucose-insulin ratio, ovulation frequency, and menstrual regularity.

Chromium picolinate can also help stimulate weight loss and reduce inflammation by decreasing insulin levels and increasing hormones that signal fullness, such as leptin. Research has also shown that taking chromium picolinate can reduce levels of triglycerides, cholesterol, and other markers of cardiovascular health.

Turmeric

Turmeric is a spice derived from the root of the Curcuma longa plant and has been used for centuries in Ayurvedic medicine. It contains a compound called curcumin, which may have anti-inflammatory, antioxidant, and cell-protective properties.

Several studies suggest that supplementing with turmeric can help alleviate some symptoms associated with PCOS, such as irregular menstrual cycles and insulin resistance. Turmeric may also help reduce testosterone levels by preventing testosterone from binding to cells in the ovaries and stimulating the production of other hormones like progesterone.

Turmeric can also reduce inflammation and oxidative damage and control blood sugar. These effects can help reduce the risk of developing other conditions associated with PCOS, such as type 2 diabetes, heart disease, and infertility.

Fish Oil

Fish oil, omega-3 fatty acids, are polyunsaturated fats found in cold-water fish like salmon and tuna. These essential fatty acids have a range of health benefits, including reducing inflammation and improving heart health.

For women with PCOS, supplementing with fish oil helps their condition. Fish oil can reduce inflammation, improve insulin sensitivity, and reduce the risk of developing type 2 diabetes. Fish oil supplements are also helpful in improving egg quality and increasing fertility rates.

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In addition to its health benefits, fish oil may help manage some of the more unpleasant symptoms associated with PCOS, such as excessive hair growth. Lastly, fish oil supplements can help reduce hormone testosterone levels and reduce hirsutism, or unwanted facial and body hair.

Saw Palmetto

Saw palmetto contains phytosterols which have anti-androgen effects. The fatty acids from saw palmetto also known as Serenoa berries are called lipo sterols. Liposterols reduce the production of the 5-alpha-reductase enzyme that causes testosterone to be turned into dihydrotestosterone (DHT). 5-alpha-reductase is high in women with hirsutism, causing excess hair growth and male-patterned baldness in men and women.

Saw palmetto has reduced DHT, testosterone, and androgen uptake by as much as 40%.

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Spearmint tea has anti-androgenic effects which allow it to reduce hirsutism and decrease free total testosterone.

Research shows that after 5 days of drinking spearmint tea, research participants saw a significant decrease in free testosterone. This also caused them to have an increase in estradiol (estrogen), follicle-stimulating hormone, and luteinizing hormone. 30 days of consuming spearmint tea twice per day had an even great decrease in free total testosterone.

Black Cohosh

Black cohosh kills off androgenic prostate cancer cells and it is antiinflammatory which helps fight stress as well. Although black cohosh is known for treating hot flashes and fighting breast cancer cells. Furthermore, it is able to induce apoptosis in prostate cancer cells by killing off androgen-responsive and non-responsive human prostate cancer cells.

Black cohosh’s antiandrogenic effects make it effective in reducing PCOS symptoms.

Licorice

This is NOT the licorice candy you eat but rather “sweet root”, licorice root is actually sweet. It is 50 times sweeter than regular sugar, but it comes with some great health benefits as well. Licorice root contains isoflavones or phytoestrogens which allows it to affect the endocrine system. Phytoestrogens are compounds that are identical to and mimic natural estrogen production in the body.

A common symptom for PCOS sufferers is hirsutism or excess hair growth. Licorice can reduce testosterone levels and help minimize hirsutism.

Research shows that women who took licorice supplements for one month saw a dramatic drop in their total testosterone.

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If you are living with PCOS and looking for ways to manage the associated symptoms beyond supplements, here are some lifestyle changes to make:

Eat Healthy Diet

Your diet plays a huge role in managing PCOS symptoms. Eating a balanced diet high in fiber, protein, and healthy fats, low in added sugars, and plenty of fruits and vegetables can help reduce inflammation, improve insulin sensitivity, and keep your hormones in check. Also, reduce carb intake and processed foods.

Get Regular Exercise

Regular exercise can help reduce insulin levels, increase blood flow to the ovaries, and improve hormone balance. Aim for at least 30 minutes of daily physical activity such as walking, jogging, swimming, or cycling. Exercise will also help with your weight management goals.

Reduce Stress

Stress worsens many of the symptoms associated with PCOS, so it is essential to make an effort to reduce stress in your life. Take a relaxing hobby like yoga or meditation to help reduce cortisol levels, promote relaxation, get regular sleep, and prioritize activities that make you happy.

You hear the words “reduce stress” a lot and it is not always as easy as you would hope.

Drink Green Tea

Green tea is rich in antioxidants and polyphenols, which can help reduce inflammation, regulate hormones, and improve overall health. Drink a few cups of green tea throughout the day to take advantage of its detoxifying effects.

Conclusion

Living with PCOS can be challenging, but simple lifestyle changes such as diet, exercise, stress management, and supplementing with natural remedies can help reduce symptoms and improve your overall well-being. It’s time to take control of your health and start managing PCOS today!

How to Feeling Relaxed with the Best L-theanine Supplements

L-theanine is an amino acid that naturally occurs in green tea. L-theanine can be supplemented or absorbed through matcha green tea products. Chronic stress or trauma can weaken the immune system and contribute to autoimmune disorders and chronic illnesses. Green tea is known for its low levels of caffeine, rich antioxidants, and cholesterol-lowering benefits.

L-theanine balances blood sugar by decreasing serum glucose, insulin, and urea. L-theanine can cross the blood-brain barrier and support a positive mood, improving sleep and hypertension.

The combination of caffeine, antioxidant, and L-theanine benefits of green tea reduces inflammation in the brain to help with mental illnesses such as anxiety.

Research shows that anxiety was reduced in individuals diagnosed with schizophrenia or schizoaffective disorders who took 400mg of L-theanine for 8 weeks. However, according to the HARS scale, they reported a decrease in anxiety by the second week.

Many studies used between 200-400mg of l-theanine to reduce stress and anxiety in individuals.

1 cup of green tea is the equivalent to 25mg of l-theanine.

The combination of caffeine and l-theanine helps balance each other out and improve cognition.

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Now L-theanine is an excellent option because you can take the recommended 200-400mg of l-theanine daily in only 1-2 pills. Lasting between 2-4 months before replacing your bottle.

In addition, the inositol b-vitamin added to the formula is excellent for women who struggle with PCOS or other endocrine disorders. Inositol helps with sugar cravings and even drug addictions and calms an anxiety attack immediately.

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Magnesium, L-theanine, GABA, and more help your body and mind relax. Holy Basil is an adaptogenic herb that helps create balance in your body.

Relora is the trademark name for the herb Magnolia (Magnolia officinalis) and Phellodendron (Phellodendron amurense), which help lower stress and anxiety. It reduces cortisol, minimizes binge eating, and even balances hormones. Relora works by reducing cortisol and increasing DHEA required to produce additional sex hormones such as progesterone, estrogen, and testosterone.

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L-theanine benefits range from stress reduction to heart protection and more, but its proven benefits make it worth trying. Make sure you give it a minimum of 2 months of taking it consistently before giving up and deeming it ineffective.

How to Take Lysine for Cold Sores: A Cheat Sheet for People Prone to Cold Sores

Lysine is an essential amino acid used to treat cold sores. It helps inhibit the replication of the virus responsible for causing cold sores and can also reduce inflammation.

Lysine can be taken in supplement form or obtained from food sources such as fish, eggs, legumes, and dairy products. Taking Lysine may help prevent future outbreaks of cold sores and reduce their severity when they do occur.

This cheat sheet provides information on how to take Lysine for cold sores safely and effectively so you can quickly relieve your symptoms.

Benefits of LysineIt may Protect Against and Treat Cold Sores

The herpes simplex virus causes cold sores, and Lysine may help protect against this virus by blocking its replication. 

Lysine blocks an amino acid called arginine, which the herpes virus needs to replicate and cause outbreaks. Most studies show that Lysine effectively treats or prevents cold sores.

Lysine Can Help Heal Wounds

Lysine plays a vital role in forming collagen, an essential protein that helps provide support and structure for the skin and bones.

Lysine exerts its remarkable healing effects by accelerating the regeneration of cell tissue and by serving as a binding agent that enhances collagen synthesis and stimulates the formation of new blood cells.

Wound healing requires a combination of vitamins, minerals, and other factors, but the absence of Lysine can impair the healing process.

May Reduce Anxiety and Improve Mood

Lysine helps reduce anxiety by blocking receptors in your body that cause stress. The concept is simple: Lysine minimizes the transmission of these stress signals, reducing anxiety levels.

This study shows that supplementing with specific dosages can lower stress-induced anxiety. It also indicates that supplements can reduce basal cortisol levels, a hormone associated with stress.

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Buy Now We earn a commission if you make a purchase, at no additional cost to you. Lysine Can Help Absorb and Retain Calcium

Calcium is essential for healthy bones, and Lysine helps increase its absorption in the gut. Lysine also makes the kidneys hold on to calcium,  maintaining optimal levels in the body.

Only some studies give credence to the role of Lysine in bone health, and more quality and recent research are needed to confirm its efficacy.

Foods That Contain Lysine

Lysine is available in supplement form; you can also find it in many everyday foods. Lysine-rich foods include:

Fish

Fish is a common source of Lysine, containing high amounts of essential amino acid in each serving. Lysine is a vital building block of proteins, promoting healthy muscle growth and other physiological processes. Examples of Lysine-rich fish include salmon, tuna, and cod.

Eggs

Eggs are a nutritious food that provides essential vitamins, minerals, and proteins to help support overall health. They are also a good source of Lysine; the American Heart Association says that adults should include one egg per day in their diets.

Legumes

Legumes such as beans, peas, and lentils are also packed with Lysine, making them a great addition to any healthy diet. If you’re on a plant-based diet, Lysine-rich legumes are a great way to get your daily dose of Lysine without taking supplements.

How to Take Lysine for Cold Sores

We have established that Lysine helps prevent cold sores by impeding arginine from being absorbed, making the acid unavailable for the herpes simplex virus to replicate. Now let’s see how you can take Lysine for cold sores.

Besides eating lysine-rich foods, you can get Lysine through oral supplements and creams.

Lysine Creams

Lysine creams are available over the counter, and you can apply them directly to cold sores. Lysine creams can help reduce inflammation, irritation, and redness associated with the sore. To use Lysine cream for cold sores, apply a thin layer to the affected area every two hours for about ten days.

Discuss with your healthcare provider to ensure that Lysine cream is safe for you and won’t interact with other medications.

Lysine Supplements

Oral supplements can help manage and prevent cold sores. Lysine supplements are available in pill or capsule form, and you can take them orally. Healthline recommends taking Lysine supplements in doses of 1 gram three times daily.

Also, supplement the Lysine intake with Vitamin C, which will help Lysine’s anti-viral activity and boost your immune system. Speak to your healthcare provider if the condition doesn’t improve after taking Lysine supplements for a few days.

Lysine Supplements for Cold Sores

Here is a brief overview of Lysine supplements you can consider for treating cold sores:

NOW Supplements (Double Strength L-Lysine)

NOW Supplements Double Strength L-Lysine is the perfect dietary supplement for vegetarians, vegans, and those who follow a kosher diet.

This unflavored 100-tablet-per-bottle supplement contains amino acids, collagen, and L-Carnitine to support collagen synthesis and help maintain structural proteins such as elastin. It also helps with Lysine for Cold Sores.

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NOW Supplements are soy-free, non-GMO certified, vegan/vegetarian-friendly, nut-free, and dairy-free.

Quantum Lysine Plus Lip Clear Coldstick for Cold Sore Treatment

The Lip Clear Lysine+ Coldstick SPF-21 provides fast relief and protection from the sun, a common cold sore trigger. This supplement contains calendula to soothe dry skin and intensive moisturizing oils such as safflower seed oil, jojoba oil, castor seed oil, octinoxate, and oxybenzone for adequate sun protection.

With its convenient stick form, this product allows you to quickly apply lip balm throughout the day for fast relief from cold sores and maximum protection from UV rays.

Super Lysine Plus Coldstick Stick $7.63 Lysine - Well-researched amino acid that suppresses the activity of arginine, which is a common trigger Calendula - Soothing botanical historically used to calm irritated skin Immune-supporting Naturals: Goldenseal leaf, echinacea, tea tree oil, and propolis

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Quantum Health Lip Clear Invisible Cold Sore Bandage is the perfect solution to hide cold sores while still getting relief. This hydrocolloid technology bandage helps maintain skin moisture and minimizes contact with the cold sore, reducing the risk of transmission.

It is semi-transparent, so you can wear makeup or concealer with it to further cover up your cold sore.

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Do you have cold sores? No problem! Lysine for cold sores can relieve these irritating and painful lesions. Lysine-rich foods, creams, and supplements can help you manage and prevent cold sores from reoccurring.

Remember to consult your healthcare provider before taking Lysine supplements or creams to ensure that it is safe for you and won’t interact with other medications.

The Best Anxiety Treatments in Florida for Coping With Anxiety

Anxiety disorder is one of America’s most common mental health conditions, affecting 40 million adults. Anxiety can manifest in various ways, from mild anxiety to panic attacks and phobias.  Anxiety is a side effect of many different mental disorders, as well as there is a category of different anxiety disorders, such as generalized anxiety disorder and social anxiety disorder.

Anxiety can have a debilitating effect on the quality of life, making it difficult to perform everyday activities. Thankfully, there are many effective treatments for anxiety sufferers. Here are some of the best anxiety treatments to help anyone cope with and recover from anxiety.

Anxiety Treatments in Florida

These are some of the best practices for anxiety treatment in Florida:

TMS Therapy

Transcranial Magnetic Stimulation (TMS) is a neuromodulation therapy used to treat anxiety, depression, and other mood disorders. TMS delivers targeted magnetic pulses to the brain to stimulate serotonin production and reduce anxiety symptoms.

A qualified provider will use specialized equipment to deliver these pulses directly to the parts of the brain responsible for anxiety and depression. This treatment is non-invasive, with no serious side effects, making it a safe and effective anxiety treatment.

There is a good amount of research backing the efficacy of TMS as a form of anxiety treatment. Studies have shown that this treatment effectively reduces anxiety symptoms, and patients often report improved overall mood and quality of life.

If you are local to Tampa, give the Florida TMS Clinic a try, they have good reviews on google and help clients overcome depression without medication.

In order to do this form of treatment, you are required to have proof that you attended therapy before doing TMS.

Trauma Therapy

Trauma-focused cognitive behavioral therapy (TF-CBT) is a form of psychotherapy that helps people with anxiety, depression, and other mental health issues process their traumatic experiences. TF-CBT allows people to recognize and work through the feelings and emotions associated with their trauma to gain closure.

This anxiety treatment also helps to identify and manage anxiety triggers and develop healthy coping strategies for anxiety symptoms. If you have anxiety due to a traumatic event or abuse, seek help from a qualified anxiety treatment provider in Florida. Don’t suffer in silence – anxiety is treatable.

Anxiety Coaching

An anxiety coach is a mental health professional who helps people with anxiety learn healthy coping strategies to manage their anxiety disorder. They provide personalized guidance and support tailored to your individual needs, helping you develop the skills to conquer anxiety.

Depending on your needs, anxiety coaching can be done one-on-one or in a group setting. It can include lifestyle changes, such as getting enough sleep and eating healthy; cognitive strategies, like reframing negative thoughts; and relaxation techniques for managing stress.

Anxiety coaching is a proven form of anxiety treatment that can help you take control of your mental health and learn to manage your anxiety healthily. It’s an ideal treatment option if you have difficulty following through with other forms of treatment. 

Individual Anxiety Coaching – Holistic Momma Who is Anxiety Coaching For?Individuals who feel overwhelmed and all over the placeThose who want professional help but are on a budgetThose who need someone to vent/talk toIndividuals looking to improve their self-esteemIndividuals suffering from insomnia, panic attacks, racing thoughts, intrusive thoughts, and postpartum anxiety/depression.

Schedule Now We earn a commission if you make a purchase, at no additional cost to you. Craniosacral Therapy

Craniosacral therapy (CST) is a gentle, non-invasive form of bodywork that helps reduce tension and stress in the body. CST applies light pressure to specific areas of the body to stimulate the release of tight muscles and joints, allowing you to relax and reduce anxiety symptoms.

This therapy benefits people who find other forms of anxiety treatment too intense or overwhelming. CST encourages relaxation with minimal effort, allowing you to release tension and stress from your body without expressing your feelings or thoughts.

This hands-on treatment can also relieve physical aches and pains, epilepsy, speech impairment, fascial adhesions, and side effects of cancer treatment. The side effects of CST are generally mild, making it a safe and effective treatment for anxiety.

Craniosacral Therapy Benefits: Migraine HeadachesAutismLearning DisabilitiesPTSD Chronic FatigueTMJ

A resource in Sarasota and Tampa is Neos Massage which they offer CST and other natural treatments for anxiety.

Massage Therapy

Massage therapy is a great way to relax and reduce tension in your body. Studies have shown that this therapy can help with anxiety by reducing cortisol (the stress hormone) levels, improving mood, and decreasing fatigue.

A massage therapist will use specific techniques such as deep-tissue massage, trigger point release, and Swedish massage to reduce muscle tension and promote relaxation. Massage therapy can help people with anxiety to let go of their worries and release the physical symptoms that often accompany stress.

If you’re looking for a way to relax and unwind, consider massage therapy as an alternative anxiety treatment. It’s a safe and effective way to reduce stress and anxiety and manage physical pain.

Yoga and Meditation

Yoga and meditation are effective treatments for stress and anxiety; it combines physical poses, breathing exercises, and relaxation techniques to create a calming effect on the body. It’s an excellent form of exercise that can help improve your overall mood and reduce anxiety symptoms.

Meditation is another way to release tension and stress from your body. You can quiet your mind and focus on the present moment through meditation. This practice can help you to better manage anxiety by teaching you how to stay in the present moment and be mindful of your thoughts and feelings.

Yoga and meditation can help reduce anxiety without medication or professional help. Both practices are easy to learn, and you can do them anywhere, alone. You can also work with a coach or group and enjoy the benefits of working with like minds. 

Float Tanks

Float tanks, also known as sensory deprivation tanks, are a unique type of anxiety treatment. Float tanks provide an atmosphere free from distraction and stimulation. Inside the tank, you will lie in a shallow pool of water filled with Epsom salt solution; this environment allows you to relax by eliminating all light, touch, and sound.

The lack of stimulation in the tank allows your body to release tension and stress, which can help reduce anxiety symptoms. In addition, the Epsom salt solution helps to increase circulation, reduce inflammation and muscle pain, improve skin condition, and boost serotonin levels.

Float tanks are an excellent way to relax without worrying about the outside world. This therapy can help reduce stress and anxiety, allowing you to be calm and focus on your well-being.

Any local float tank facility with good reviews that allows you to tour and learn more about the process and benefits of floating are recommended.

While in a float tank, this is a good time to practice meditation or mindfulness.

PEMF Therapy

PEMF (pulsed electromagnetic field) therapy is another anxiety treatment that can help to reduce stress and improve overall well-being. This therapy uses low-frequency magnetic fields to stimulate the body’s cells, which helps to enhance mental clarity, mood, and energy levels.

Studies have shown that this therapy can reduce anxiety by calming the nervous system and decreasing cortisol levels. 

Start Your Anxiety Treatment Today

If you’re looking for alternative anxiety treatment, consider these options. Each offers a unique way to help reduce stress and tension, allowing you to manage your anxiety better. Make sure to talk with your doctor before starting any new form of therapy to ensure that it is the right fit for you.

20 Holistic Mental Health Treatment Hacks: A Cheat Sheet for Anxiety & Depression Sufferers

Holistic mental health treatment is an approach to healthcare that covers your physical, psychological, emotional, and spiritual well-being. It recognizes that all these aspects are interconnected and affect one another.

This treatment focuses on your life rather than on symptoms or a diagnosis. It also emphasizes holistic methods, including nutrition, exercise, mindfulness, spirituality, and alternative therapies like yoga.

Here are 15 holistic mental health treatment hacks to help you manage anxiety and depression.

Holistic Mental Health Treatments

Holistic means treating clients as a whole, and when I treat their mental health, we also look at their lifestyle and physical health. Vitamin deficiencies, poor sleep hygiene, trauma, habits, boundaries, etc., impact their body holistically. These holistic mental health treatments address the areas we need to create balance in our lives for healthy mental well-being.

1. Exercise Regularly

Physical activity can help boost your mood, reduce stress, and improve overall physical health. Aim to get at least 30 minutes of exercise daily and choose activities you enjoy. Some exercise routines you can try include walking, running, swimming, biking, and yoga.

Remember, some workout is always better than no workout. So, start small and scale up as you become more comfortable with each activity.

2. Practice Mindful Meditation

Mindful meditation helps you gain control over your thoughts and feelings while helping you stay present at the moment. Regular practice can boost your mood and reduce stress-related symptoms like anxiety and depression.

Start by finding a comfortable position and closing your eyes. Focus on your breathing and observe the sensations in your body with an open and non-judgmental attitude.

3. Work With a Therapist

Working with a mental health professional can help you address underlying issues and gain insight into your thoughts and feelings. A therapist can also provide coping strategies to help you better manage stress and anxiety.

As a student therapist with a background in natural medicine, I can help you manage your anxiety with supplements and lifestyle changes. Schedule a call for a helpful coaching session. If you want a more extensive session, get my course and heal your anxiety now.

Individual Anxiety Coaching – Holistic Momma Who is Anxiety Coaching For?Individuals who feel overwhelmed and all over the placeThose who want professional help but are on a budgetThose who need someone to vent/talk toIndividuals looking to improve their self-esteemIndividuals suffering from insomnia, panic attacks, racing thoughts, intrusive thoughts, and postpartum anxiety/depression.

Schedule Now We earn a commission if you make a purchase, at no additional cost to you. 4. Connect With Nature

Spending just a few minutes in nature can help reduce stress, improve mood, and boost overall health. It’s a great way to reconnect with yourself and the world around you.

Go outside, walk in the park, or sit near trees. The goal is to be mindful of what you see, hear, smell, and feel. Try to connect with nature in some way each day.

If you are anxious, change the temperature by going outside and getting some sunshine on your skin. This will help distract your body as well as increase your vitamin D production by getting even just 10-20 minutes of sun on your skin. Download a vitamin D tracker app to find out roughly how much time you need out in the sun to get at least 5,000-10,000 I.Us of vitamin D per day.

5. Mindful Eating

Mindful eating helps you experience and enjoy your food choices. Focus on how the food tastes and smells and the texture and flavor. Also, pay attention to cues from your body, letting you know when to stop eating. Mindful eating will improve your gratitude for food, and enjoying the experience puts you in a better state of mind. 

This helps increase your gratitude and focus, gives you a positive mood, and allows everything you do in a day to be a little more exciting.

6. Practice Yoga and Breathing

Yoga and breathing exercises are great ways to relax and stay present. Regularly practicing yoga can help reduce symptoms associated with depression and anxiety. Focus on stretching, breathing exercises, and postures that help to relax the body and mind.

Avoid distractions like television and mobile phones, and practice in a quiet and calm environment.

Deep breathing activates the parasympathetic nervous system and tells the sympathetic system (fight-or-flight) to relax. When you are overstimulated, anxious, and always on edge, your sympathetic nervous system is vigilant.

Breathing exercises signal to your brain that you are safe and okay.

7. Get Enough Sleep

Sleep is essential for physical, mental, and emotional well-being. Aim to get at least 7 hours of sleep each night and keep a consistent sleep schedule. Research has shown a decreased risk of cancer and heart disease when you get 8+ hours of sleep compared to only 6 or fewer.

Create an ideal sleep environment by minimizing noise and light, keeping the bedroom temperature cool, avoiding late-night meals and caffeine, and avoiding screens before bedtime.

8. Practice Gratitude

Practicing gratitude helps to shift your thinking and boost your mood. Write down or say things you are grateful for each day. It can be anything from a warm cup of coffee to an outdoor adventure or even a sunny day.

Gratitude tells your brain to focus on all the positives, and you will begin seeing more blessings in your life. We must actively pursue this because our brains can be biased to negativity to protect themselves. Telling yourself positive things, such as gratitude and affirmations, increases your dopamine production, causing you to be more motivated and find more pleasure in the little things in life.

Gratitude comes from positive psychology and causes an individual to believe they are the recipient of a positive outcome.

Write out a gratitude list to help give you a book of evidence of all the small blessings daily. Tell others what you are grateful for about them, and you will increase your mood and theirs.

Gratitude increases positive mood, improved overall well-being, and an optimistic outlook on life.

Also, appreciate the people around you and acknowledge their efforts. A simple thank you can go a long way in boosting your mood and making others feel good. If you have a bad day, try to make someone else smile, and you will feel better too.

9. Use Your Day Off Work

Spending time away from work and taking a day off can benefit your mental health. Take the time to engage in activities that make you feel relaxed and happy, like spending time with friends and family or just walking in nature.

It helps to take the time to rest, relax and enjoy life outside of work. Doing so can help reduce stress and anxiety associated with your job.

10. Listen to Music

Music is a powerful tool that can help lighten your mood. Listening to music can reduce stress, improve your outlook on life, and increase positive feelings.

Take advantage of streaming services to create a personalized playlist full of happy and uplifting songs that make you feel good. Listen to the songs and find inspiration and strength to keep going. 

11. Take Up a New Hobby

Add something new and exciting to your life by taking up a new hobby. It could be something creative such as painting, drawing, or photography. Or, it could be something more active like dance classes, yoga, or martial arts.

Allow yourself the time to explore and be creative; it can help reduce stress and anxiety levels and improve your mental health.

12. Declutter Your Space

More stuff everywhere can leave you feeling overwhelmed and stressed. Clean up your environment and start organizing your space, making it clutter-free and more welcoming.

Start by throwing out unneeded items, then organize the rest. 

13. Set Boundaries

Boundaries help you to protect your mental health by letting people know what you expect from them and how you want to be treated. Setting boundaries is essential for a healthy relationship with yourself and the people around you.

Always communicate what you want from a relationship, romantic or platonic, and be assertive in saying no to requests or demands that don’t work for you.

14. Do Something New Each Week

Step out of your comfort zone and try something new each week. It can be anything from applying a new recipe to taking a class or exploring an unfamiliar part of town. Whatever you choose, make sure it excites and motivates you.

Doing something new will make you feel good about yourself and the prospect of achieving something. It can also lead to new experiences and opportunities that you wouldn’t have otherwise.

15. Surround Yourself With Loved Ones

Having a solid support system is vital for mental health treatment. Find time to reach out and spend quality time with your loved ones.

Sharing your experiences, feelings, and thoughts with people who care about you is therapeutic. It will also boost your overall mental health and create a sense of belonging.

Community is important, especially if you are struggling with a breakup, losing a loved one, or any relationship struggles. Sometimes you are looking for satisfaction in many areas of your life that are just not being met because of a lack of a social environment, such as binge eating, shopping addiction, drug use, self-harm, etc.

Having family and friends who genuinely enjoy their company can greatly contribute to treating your mental health holistically.

16. Nutritional Therapies

Utilizing nutrition to decrease nutrient deficiencies, increase your body’s ability to detox, and give you strength and energy to deal with challenging things can decrease your anxiety and depression.

Supplements that help anxiety can give you a great head start while improving your diet and figuring out which whole foods help you thrive the best. Understanding what foods you have food sensitivities to can help you prevent unexpected anxiety due to gut health issues.

17. Acupuncture

Acupuncture stimulates the HPA axis (hypothalamus-pituitary-adrenal axis) in individuals with depression who have low serotonin levels and noradrenaline.

It has been shown that acupuncture is an effective holistic mental health treatment in individuals with Generalized Anxiety Disorder and those struggling with situational anxiety, such as anticipating a doctor’s appointment, dentist appointment, roller coasters, etc.

18. TMS Therapy

TMS is transcranial magnetic stimulation is a form of stimulation done on your brain similar to that of a tens unit but with lower stimulation.

TMS is often done by psychiatrists and is used to treat PTSD, anxiety, and depression. It is a more natural method of treating anxiety & depression compared to typical antidepressants and benzodiazepines.

19. Craniosacral Therapy

Craniosacral therapy is a natural stimulation of the head in the form of more of a massage than TMS being a machine.

My experience with craniosacral therapy was that I had been sick and congested for a month and could not hear or breathe well, and the massage cleared my congestion.

Craniosacral therapy treats headaches, fatigue, immune disorders, autoimmune disorders, autism, scoliosis, and more.

20. Polyvagal Therapy

Polyvagal therapy uses the brain and body connection to help you relax your mind and body. Therapists often use it, and I teach my clients techniques in my Holistic Anxiety Coaching.

Stephen Porges created Polyvagal, used to regulate the autonomic nervous system with stretches, exercises, and visualization. This is important in treating trauma as the brain, and body connection helps create more profound healing.

Start Your Holistic Mental Health Treatment Now

A holistic approach to mental health requires self-care and commitment to lifestyle changes. You can find healing and live your best life if you prioritize yourself and commit to healthier habits. 
This guide can help you, but feel free to reach out if you want personalized guidance.

10 Hormone Balance Supplements For Energy, Mood & Cancer Prevention

Women and men have multiple sex hormones, including testosterone, progesterone, and estrogen. However, women typically have more estrogen and progesterone than testosterone, and men have more estrogen and testosterone than progesterone. These hormone balance supplements are natural tools to increase your hormone levels with minimal to no side effects, and they occur in nature!

I am not a doctor, I am not your doctor, and it is important to do blood work when taking supplements that impact your hormones.

Suppose you do not want to take an individual hormone balance supplement. In that case, it is beneficial to take a liquid veggie cap from Gaia to give you the benefit of the fast-acting and potent product without having to taste a liquid extract! A supplement such as the Gaia Women’s Balance is also a blend of herbs that offers support for menstruation and pre-menopause concerns.

Gaia Herbs Women's Balance - Helps Maintain Healthy Hormone Balance and Well-Being for Women - with Vitex, Black Cohosh, St. John’s Wort, and Oats - 60 Vegan Liquid Phyto-Capsules (20-Day Suppl... $24.79 ($0.41 / Count) Menopause Transition & Menstrual Cycle Support: This blend helps with occasional hot flashes* Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 11:08 am GMT Types of Estrogen

There are three different types of estrogen: estradiol, estriol, and estrone. Estradiol is the dominant estrogen that both men and women produce. Estriol is high when a woman is pregnant, and Estrone is the form common in menopause.

Estrogen helps increase muscle mass and improves the regeneration of skeletal muscles.

During the middle ages, menopause causes a decrease in estrogen and progesterone. Decreased estrogen can cause hot flashes, insomnia, anxiety, night sweats, and an increased risk of cancer, cardiovascular disease, and osteoporosis.

Hormone replacement therapy increases naturally declining hormones but comes with increased risks of heart attacks, stroke, and breast cancer. However, bioidentical hormone replacement therapy is a natural alternative that uses plant medicine to increase hormones naturally by teaching your body how to produce those hormones again. This is different from conventional medicine, where your body can become dependent on hormone treatments and will not naturally produce them.

Progesterone

Progesterone is a hormone in men and women, but in higher quantities in women. Progesterone is produced by the corpus luteum (a structure that develops in an ovary) as well as from the placenta.

Progesterone is often low in women, especially those who struggle with estrogen dominance and the way to resolve this is to supplement with progesterone creams or a prescription for bioidentical hormones.

Emerita Pro-Gest Balancing Cream with Vitamin D3 | USP Progesterone Cream from Wild Yam for Optimal Balance at Midlife | 4 oz $37.95 ($9.49 / Ounce) Purely powerful, our paraben-free cream provides 450mg of USP Progesterone per ounce, or 20mg per ¼ teaspoon serving.Used twice daily, our 4-ounce tube of Pro-Gest Balancing Cream with Vitamin D3 will last about two months. Balance is everything. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:52 am GMT

Progesterone is beneficial for cognitive function and mood, relieving PMS symptoms, balancing out estrogen dominance, and cancer prevention via slowing excessive cell growth.

Cholesterol is needed to produce all sex hormones as well as pregnenolone, a parent hormone to progesterone, estrogen, and testosterone.

Hormone Balancing Supplements 1. DHEA

DHEA can increase weight loss, cognitive function, and estrogen and testosterone levels.

When a woman is pregnant, the baby’s natural DHEA production causes its mom to produce increased levels of estriol. DHEA is a hormone produced naturally in your body and is a precursor to other sex hormones. DHEA is predominantly secreted in the adrenals, central nervous system, and “theca cells” of ovarian follicles.

This is why stress affects women’s hormones dramatically due to the production of sex hormones in the adrenal glands.

Estrogen is synthesized from DHEA, and 1/2 of androgen production comes from DHEA peripheral tissues.

In a research study, DHEA did increase Estradiol (E2) estrogen for as long as 6 hours after supplementation.

Aromatase is an enzyme that converts testosterone and other androgens to estrogen. This can be an issue for men who are taking testosterone, and it converts to estrogen.

DHEA BenefitsDecrease insulin resistanceReduce inflammatory cytokinesIncreases Estrogen and TestosteroneImprove bone densityWeight loss

It has been shown beneficial for women to take 15mg per day and men to take 25-50mg per day.

Life Extension DHEA 25 mg – For Optimal Hormone Balance, Immune & Cardiovascular Health and Anti-Aging $10.20 ($0.10 / Count) DHEA is the body's most abundant circulating hormone. But levels of the hormone begin to decline over time. Supplementing with DHEA can help you support healthy hormone levels and promote healthy immune function and circulatory health. It also helps maintain your healthy mood, lean muscle mass, sexual function and more. BODY COMPOSITION, MOOD & MORE – In a clinical study, elderly individuals promoted strength and lean muscle mass from resistance exercise after ten months of supplementation with DHEA. It has also been shown to offer beneficial cardiovascular effects and promote bone health.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:07 am GMT Life Extension DHEA - For Hormone Balance, Immune Support, Sexual Health, Bone & Cardiovascular Health and Anti-Aging and Mood Support $10.99 ($0.18 / Count) A DHEA regimen helps promote strength and lean muscle mass. It also supports memory, mood, cognition and overall brain health BETTER BONES - In a randomized, double-blind, controlled trial, one year of DHEA supplementation helped support bone mineral density in the hips of older adults and spinal bone mineral density in older women. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:15 am GMT

There are three different types of estrogen: estradiol, estriol, and estrone. Estradiol is the dominant estrogen that both men and women produce. Estriol is high when a woman is pregnant, and Estrone is the form common in menopause.

2. Red Clover

Red clover is a perennial herb made up of isoflavones which allow it to alter estrogen levels.

Red clover has been shown to decrease hot flashes in menopausal women. It also slightly decreased follicle-stimulating hormone and sex-hormone binding globulin.

Isoflavones are phytoestrogens (plant estrogens) that have a strong estrogenic effect.

Furthermore, red clover is beneficial for gut health in that it has flavanoids that increase the tightness of intestinal junctions and increase integrity.

Red Clover BenefitsHot Flash ReliefNight Sweats reliefDepressionAnxietyAntioxidant Lowered postprandial glucose (post-meal)Bone densityIncreased lean muscle massDecrease of brown adipose tissueReduces exercise fatigue Nature's Answer Alcohol-Free Red Clover Extract Supplement, 1-Fluid Ounce | Natural Mood Support | Hormone Balance for Women | Menopausal Support $10.34 ($10.34 / Fl Oz) It offers tremendous benefits of 2000 mg of dried plant per serving. Nature's Answer alcohol-free extracts are produced using alcohol, water, and natural extractants and maintain their natural holistic balance. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 11:24 am GMT 3. Chaste Tree Berry (Vitex)

Vitex agnus-castus is typically referred to as vitex” or “vitex berry” and has Mediterranean roots. It treats premenstrual syndrome (PMS) and Premenstrual dysphoric disorder (PMDD).

Vitex Chaste Tree has dopaminergic properties useful for women with depression and ADHD.

Vitex Chaste Tree has decreased the physical symptoms of Premenstrual dysphoric disorder (PMDD).

Vitex BenefitsFertility SupportUterine Fibroid SupportPolycystic Ovarian SupportIncreases Red Blood Cells Increases Progesterone levelsAcne SupportMood Support Gaia Herbs Vitex Berry (Chaste Tree) - Supports Hormone Balance & Fertility for Women $33.99 ($0.28 / Count) Hormone Balance: Vitex supports healthy progesterone levels, helping you maintain a regular cycle Vitex (Chaste Tree) Supplement: Traditionally used to support hormone & reproductive health Supports Women's Health: Vitex supports well-being during menstrual cycle & menopausal transition

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 12:15 pm GMT 4. Sage Leaf

Sage leaf (Saliva Officinalis) has positive effects on hot flashes. Although hot flashes are not a concern, they can decrease your quality of life and also signal that your estrogen is decreasing.

Sage leaf is a phytoestrogen, and it has been used to treat menopause pain, anxiety, hypoglycemia, and antibiotic properties.

A decrease in sex hormones tells the noradrenaline to increase your body temperature, causing hot flashes.

Sage Leaf BenefitsDecreases fatigueDecreases hot flashesDecreases panicIncreased concentrationFlushingImproves sleep quality Nature's Answer Alcohol Free Sage Leaf Supplement 1 Fluid Ounce Gluten Free | Digestive Support | Promotes Mental Function | Benefits Gut Health $10.86 May support general well-being, Gut Health, Digestive Support and Mental Clarity. PURE / POTENT: Absorbed more quickly than tablets or capsules

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:33 pm GMT 5. Black Cohosh

Black cohosh is a perennial also known as baneberry. Black cohosh combined with primrose oil is an effective treatment for hot flashes.

Black cohosh can reduce hot flashes due to its estrogenic properties. However, menopausal symptoms can also be alleviated by mechanisms of selective serotonin reuptake inhibitors. Black cohosh can work through a serotonergic mechanism.

Black cohosh works by binding eight serotonin subtypes, including two different 5-HTs. This works similarly to an antidepressant in that it prevents serotonin reuptake which boosts mood.

Black Cohosh BenefitsBoosts serotonin causing increased moodReduces hot flashes via serotoninIncreases Nitric OxideLowers blood pressure Emerita Phytoestrogen Body Cream | for Optimal Balance at Midlife | Black Cohosh, Ginseng and Red Clover | No Parabens & Vegan | 2 oz $22.25 ($7.42 / Ounce) Formulated to absorb quickly, Emerita Phytoestrogen Body Cream is made with Black Cohosh, Ginseng and Red Clover – all phytoestrogens. You can use Emerita Phytoestrogen Body Cream on its own or as a companion product to progesterone cream for optimal support in achieving or maintaining balance at midlife. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:26 am GMT 6. Vitamin D

Vitamin D is a hormone produced by the kidneys and is responsible for calcium absorption, and use along with magnesium and vitamin K. Low vitamin d levels have been reported in women suffering from endometriosis, infertility, and polycystic ovarian syndrome (PCOS).

Endometriosis is said to be caused by an impaired immune system and inflammation, causing this excess tissue growth. Vitamin D’s role in supporting immunity can be responsible for decreasing endometriosis.

PCOS is a prevalent endocrine disorder in women of childbearing age. PCOS causes insulin resistance, obesity, and other characteristics such as male-patterned baldness. Research shows that vitamin D improves positive effects on insulin response and menstrual cycles. In addition, lower levels of vitamin D were reported in obese women with PCOS than in those without PCOS.

Insulin sensitivity and lower fasting glucose were reported in pregnant women with higher levels of vitamin D.

Women with vitamin D levels below 37.5 nmol/l were four times more likely to be required to deliver their babies via cesarean section than vaginal birth. Pregnant women also have an increased risk of bacterial vaginosis in women with low vitamin D levels.

Vitamin D is not only a great hormone balance supplement due to it’s ability to increase estradiol and progesterone but also a great energizer!

Vitamin D BenefitsBone metabolismCalcium absorptionRegular cell growth (cancer-fighting)ImmunityFights insulin resistanceReduces risk of metabolic syndromeIncreases chance of vaginal delivery in pregnant womenReduces inflammatory cytokines

Vitamin D is SUCH an affordable supplement that everyone should be taking. I like to take the 50,000 I.U., but this 10,000 I.U soft gel is a great start!

Now Foods High Potency Vitamin D-3, 10,000 IU, 120 Softgels, 2 Pack, NOW Foods $16.87 ($0.07 / Count) Structural Support Helps Maintain Strong Bones Supports Immune System 10,000 I.Us per softgel8 month supply Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:42 pm GMT 7. Magnesium

Magnesium is vital for over 600 processes, including blood sugar balance, hydration, bone metabolism, and protein synthesis.

Magnesium is stored in the bones, muscles, soft tissues, and fluids. It is required for bone formation, activating vitamin D, and balancing out calcium. Calcium makes your heart contract; magnesium helps it relax.

Most people are deficient in magnesium which causes muscle spasms, anxiety, depression, migraines, soreness, fatigue, and more.

Foods rich in magnesium include fish, vegetables, berries, dark chocolate, and beans.

Pregnant women have a higher risk of magnesium deficiency, which can impact fetal development and an increased risk of premature labor. Supplementing with magnesium can reduce the risk of newborn insulin resistance and metabolic syndrome as a child or an adult.

Pre-eclampsia and eclampsia can cause liver and kidney damage and high blood pressure. Magnesium sulfate (Epsom Salt) reduces the risk of eclampsia by up to 50%.

SIDS (sudden infant death syndrome) has been hypothesized to correlate with impaired thermoregulation causing dysthymia.

Magnesium reduces pregnancy-induced leg cramps and asthma in children. Asthma can be reduced via magnesium supplementation by vascular relaxation.

Magnesium BenefitsBalances blood sugarNeuroprotective fetal benefitsGlutamate blockingImproved cognitive function in newbornsDecreases the risk of pre-eclampsia and eclampsiaLowered risk of SIDS (sudden infant death syndrome)Decreased risk of cerebral palsy in childrenElectrolyte balanceLeg cramps Bluebonnet Nutrition Magnesium Glycinate 400mg Maximum Absorption Mineral Complex Supports Energy Production & Enzyme Function - Non-GMO, Soy-Free, Gluten-Free - 120 Veggie Capsules $19.00 ($0.16 / Count) Capsules contain 400 mg per serving of elemental magnesium from fully reacted magnesium glycinate, a more rapidly absorbed amino acid mineral complex from Albion. Delivered in easy-to-swallow vegetable capsules for maximum nutrient assimilation and absorption. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:44 pm GMT 8. Omega 3s

Omega 3 fatty acids are commonly found in fish, hence fish oil supplements. However, omega 3s can be found in grass-fed beef and butter, chia seeds, and flax seeds. Supplementation is a great way to increase your omega-3s without the risk of high mercury consumption from eating a ton of fish.

Omega 3s have been shown to fight cancer and increase estrogen levels in postmenopausal women with moderate exercise. Omega 3s signaled estrogen’s pro-proliferative and prosurvival effects to cause cell death in breast cancer. This research was done with a very low dosage of vitamin D, 50,000 I.U’s per week, and 300mg of Omega 3s taken daily.

It is recommended to test your vitamin D levels, but most people are deficient, and a 10,000 IU dose daily is a great place to start for optimized hormones and at least 1,000-2,000mg of Omega 3s per day minimum.

Omega 3s helped lower serum ALT (aminotransferase), in which high levels of ALT show signs of liver damage. Omega 3s lowered these as well as improved kidney function. The kidneys and liver help the body use sex hormones estrogen and progesterone.

Kidney disease contributes to ovarian dysfunction in women and disruption of the hypothalamus-pituitary-gonadal axis (HPA axis). This disrupts cortisol production, which causes elevated stress levels. Kidney disease causes impaired ovulation due to decreased levels of gonadotropin-releasing hormone (GnRH). There is an increase in prolactin production, which causes a decrease in luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which causes an absence of estradiol estrogen, which causes irregular periods.

Therefore consuming an omega 3-rich diet and supplementing with omega 3s and vitamin d can be a holistic approach to taking hormone-balancing supplements.

Omega 3 BenefitsFighting inflammationIncreases estrogenIncreases calcium levelsReduces risks of liver and kidney toxicity

This supplement is very high in Omega 3s capsules, one of the highest I have seen. Make sure you look at the number of omegas and NOT the number of mg of fish oil.

Natural Factors, Ultra Strength RxOmega-3 Fish Oil, DHA and EPA, 150 Softgels $39.87 ($0.27 / Count) Made with 1360 mg of EPA and 670 mg of DHA omega-3 fatty acids per serving; Designed to exceed international standards to ensure safety from pollutants like mercury and PCBs Take 1-2 capsules per day Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:29 pm GMT 9. Progesterone Cream

Progesterone is found in men and women but in higher amounts in women. Progesterone is a calming hormone that improves sleep and mood. Progesterone is predominantly produced in the adrenal glands, and the rest is produced in the ovaries. This is why there is a strong correlation between women’s hormone levels and high stress.

Progesterone cream was applied topically in postmenopausal women and decreased the depth and wrinkle count.

Bioidentical hormone therapy is administered using plant-based estrogen, testosterone, or progesterone. Progesterone is offered in a cream either over the counter or through a prescription. Estrogen and testosterone are offered in pellet form, pills, or injections.

Progesterone can cause sleepiness which is why it is not offered in pellet form and is recommended to take before bed. Progesterone helps balance out estrogen by preventing the development of endometrium hyperplasia from excess estrogen.

When using progesterone cream, it is absorbed through the skin and bypasses the liver. This is a great option for anyone with gut issues, as gut issues can cause malabsorption.

Progesterone Cream BenefitsIncreases skin elasticityIncreases progesterone levels (significant for individuals with gut issues)Decreases risk of breast cancerImproves sleepIncreases fertility & healthy pregnancyRelieves PMS symptomsEases anxietyBeneficial for endometriosis (slowing excess tissue growth)Boosts energyStimulates the thyroid NOW Solutions, Natural Progesterone, Balancing Skin Cream with Lavender, 20 mg of Natural Progesterone Per Pump, 3-Ounce $12.49 ($4.16 / Ounce) 20 mg of quality-tested progesterone per pump INSTRUCTIONS: Premenopausal women, use 14 days prior to the first day of menstruation, discontinue and repeat. Menopausal women, use for 21 days, discontinue for 7 days and repeat

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 07:42 pm GMT Emerita Pro-Gest Balancing Cream with Vitamin D3 | USP Progesterone Cream from Wild Yam for Optimal Balance at Midlife | 4 oz $37.95 ($9.49 / Ounce) Purely powerful, our paraben-free cream provides 450mg of USP Progesterone per ounce, or 20mg per ¼ teaspoon serving.Used twice daily, our 4-ounce tube of Pro-Gest Balancing Cream with Vitamin D3 will last about two months. Balance is everything. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/31/2022 01:52 am GMT 10. Dong Quai

Dong Quai also known as Angelica Sinensis is used in Chinese medicine. It supports circulation and menstrual cramping, and there are potential estrogenic effects.

Research shows that Dong Quai decreased the frequency and intensity of hot flashes.

Dong Quai BenefitsAnti-inflammatory Reduces hot flashesDecreases night sweats Nature's Answer Dong Quai Root - Alcohol Free Gluten Free 100% Vegan | Menopause Support | Female Hormonal Balance | Fertility Support $14.82 Healthy hormonal balanceIt offers tremendous benefits of 2000 mg of dried plant per serving. Nature's Answer alcohol free extracts are produced using alcohol, water and natural extractants and maintain their natural holistic balance. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:25 pm GMT 11. Maca

There are three different forms of maca typically sold in supplement form (red, yellow, and black); however, there have been 13 different colors of maca discovered. Each form of maca has a different use/benefit, and typically you receive only the yellow form when purchasing maca in the stores.

Maca is a Peruvian plant with essential amino acids, iron, and calcium.

Red and black maca support bone health and reverse osteoporosis. Black maca improves memory and learning (which can also be decreased due to trauma and excess stress).

Maca BenefitsAntistress benefitsReverses osteoporosisNeuroprotectiveIncreases libidoIncreases memory

I first learned about maca from this company that introduced me to the three different forms of maca. Some brands only contain yellow, which is great but to get increased benefits from maca, it is best to get all three types.

Triple Maca Powder by Incaliving ( Red, Black and Yellow Maca) * 100% USDA Organic * 100% Gelatinized * 250g * Authentic Peruvian MACA $36.99 ($4.20 / Ounce) Peruvian Superfood * Adaptogen Root perfect for Men and Women 100% Gelatinized Maca to avoid toxic enzymes and increase digestibility to 99.9% All 3 Colors of Maca Root in 1 (60% Red, 20% Black, 20% Yellow)

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:20 pm GMT Youtheory Women's Maca Root, Vegetarian Capsules,120 Count(Packaging May Vary) $16.99 ($0.14 / Count) Maca, also known as Peruvian Ginseng, is a time-tested botanical highly prized for its nutritional value and health promoting properties. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 12/30/2022 08:23 pm GMT Conclusion

These hormone-balancing supplements are a great addition to healthy lifestyle choices. These supplements will greatly complement the balanced foods, self-care, and exercise needed to balance your hormones.

12 Steps to a Successful Postpartum Depression Natural Treatment

After giving birth, the battle with your hormones may not be over yet. You may still experience mood swings, fatigue, anxiety, crying episodes, trouble sleeping, and panic attacks because your hormones are yet to reset to pre-pregnancy levels. 

The symptoms may be more intense after the first few weeks, but if these symptoms persist for over two weeks, you may have postpartum depression (PPD). If that’s the case, you are not alone. Generally, one in seven women experiences postpartum depression. 

If you are experiencing PPD symptoms after delivery, a doctor’s diagnosis and treatment recommendations can be a perfect start on your journey to recovery. However, there are natural solutions to postpartum depression you can try.

Natural Remedies for Postpartum Depression1. Create an Exercise Routine

Exercise is a natural antidepressant for women suffering from postpartum depression. Spending at least 10 minutes daily on minor or intense physical activities can uplift your moods and make you feel better.

Some exercises you can try include swimming, lifting weights, and walking. You can also try yoga or stretching. If you find it challenging to exercise alone, ask for help from your significant other or a friend. 

2. Have a Support System 

These are trying times in your postpartum journey, and you need all the support and encouragement you can get. You can find support in your spouse, a close friend, or a family member. 

If you don’t feel like confiding in close families and friends, there are other options, including online support groups for postpartum moms, a midwife, hospital matrons, healthcare givers, etc. 

A healthy support system will keep you going on days you feel like giving up. 

3. Get Enough Sleep 

Always strive to get as much sleep as possible because it’s a healthy distraction from depression, PPD inclusive. Deep sleep distracts your brain from all the stress and gives your body time to relax and refresh.

While caring for a newborn can be demanding and makes deep sleep almost impossible, you can switch caring roles with your partner at night, sleep when the baby is sleeping or take short naps at noon.

Sleep training can be a really helpful way to increase yours and your baby’s sleep. There are different variations and not all methods are just the “cry it out”.

Some methods help you create a nightly routine and a feeding routine that increase the baby’s sleep naturally.

4. Avoid Isolation 

Researchers found that nursing mothers who communicate more with other mothers or their friends are happier and have reduced lower depression levels. 

Avoid facing your problems alone and interact with mothers in your neighborhood, especially those who have experienced PPD. Learn from their stories and be inspired by their courage. 

Isolation helps depression to grow; you can avoid this with the right company.

5. Go to Therapy 

Therapy is a proven way to improve postpartum depression symptoms. Your therapist or doctor may recommend Cognitive Behavioral Therapy (CBT) to help restore your vibrant self.

CBT involves techniques that change how you think and perceive the world. This approach also helps you recognize negative thoughts and improve your problem-solving skills. Learning and applying CBT strategies can help you solve your depression problems and improve your resistance to depression.

Another form of cognitive therapy called Mindfulness-Based Cognitive Therapy, which helps you focus on the present. Worrying about the future causes anxiety and dwelling on the past causes depression.

Mindfulness helps improve focus, gratitude, relaxation, positive mood, better sleep and more.

6. Get More Sunshine 

Spending more time outdoors and soaking up the sun at dawn or evening can significantly affect your mood. 

Typically, you should spend at least 20 minutes per day receiving sunlight. You can split it up – 10 minutes at dawn and the remainder in the evening.

Also known as light therapy, several studies have proven that exposure to sunlight can induce sleep, improve moods, and reduce postpartum depression by 70 percent.

7. Use Omega-3 Fatty Acids 

Omega-3 Fatty acids are natural antidepressants and may help reduce symptoms of postpartum depression. 

One research associates postpartum depression with low tissue levels of Omega-3 Fatty acids. So, you have a better chance of recovery when you eat foods high in Omega-3.

Foods rich in Omega-3 include salmon, egg yolk, and flaxseed; fish oil supplements can also help. 

8. Change and Plan Your Diet 

Nutrition plays a critical role in new mothers’ mental and physical health. Processed foods promote depression and induce stress; avoid them as much as possible. 

Plan your meals to include high-fiber foods such as vegetables, fruits, whole grains, berries, etc. You can also speak with your doctor about the best diet recommendation for nursing mothers so you can plan your meals accordingly. 

9. Be Realistic About Your Roles 

Part of the stress and depression may come from your role at home, which can be overwhelming. When a baby is asleep, most mothers see that as an opportunity to clean up and do house chores rather than to rest.

Don’t be hard on yourself; the dishes and the messed up bedroom can wait while you rest. Consider cutting down on your household chores and realize there are limits to what you can do as a new mother. 

10. Create Time for Self-care 

Having personal time for relaxation, meditation, self-care, and outdoor activities is almost impossible when a baby is glued to your body. You need to create time for self-care by asking for help with your baby.

From your mother or mother-in-law, who may be delighted to take you up on the offer to your siblings, husband, and close friend, you’d be surprised at how much people are willing to help. 

11. Spend Time with Nature and Pets 

If you live in an area close to a nature park, seashore, mountains, or any natural attraction, immerse yourself in nature to boost your mood. 

Take long walks on the beach, admire the mountains, and stroll in the parks to revitalize your spirit. While this natural remedy is only practical for those who love nature and live around it, pets can also make you happier if you have them. 

12. Breastfeed Your Baby More 

Breastfeeding enhances nursing mothers’ mental and physical health. Also, women who breastfeed more generally have reduced postpartum depression symptoms. 

Breastfeed your baby for six months to reduce your risk of postpartum depression. Studies also show that breastfeeding helps your baby achieve growth, development, and health.

Conclusion

It’s common for women to experience postpartum depression while tending to their newborns. If it happens to you, use these natural treatments to improve your mood and overall health. Also, speak with your doctor about other options that may work for you.

From a Therapist: How to Get Started With Counseling for Teens

From mood swings to depression, teenagers are more susceptible to mental health issues than most people realize. The stats show that 1 in 5 teenagers experience a mental health problem at some point. It never ends well if nothing is done to address these issues.

It’s not all doom and gloom, though. As a parent, the earlier you spot signs of a mental health issue and seek counseling for your teen, the better. Counseling can help identify what’s troubling your teen and set them on the path to recovery.

Counseling for teens is an excellent option for many families because it offers a safe, supportive environment where your child can talk openly about what they’re going through. By working with a qualified professional, your teen can get the support and guidance they need to make positive life changes.

Individual Anxiety Coaching – Holistic Momma Who is Anxiety Coaching For?Individuals who feel overwhelmed and all over the placeThose who want professional help but are on a budgetThose who need someone to vent/talk toIndividuals looking to improve their self-esteemIndividuals suffering from insomnia, panic attacks, racing thoughts, intrusive thoughts, and postpartum anxiety/depression.

Schedule Now We earn a commission if you make a purchase, at no additional cost to you. Common Issues Teens Struggle With and How Counseling Can HelpLow Self-Esteem and Negative Body Image

In an age where social media is pervasive, many teens struggle with low self-esteem and negative body image. Whether they compare their appearance to the unrealistic standards promoted by social media or hold themselves up to the expectations of others, many teens feel inadequate and unhappy with their bodies.

If this faulty thinking is left unchecked, it can lead to severe mental health issues like depression and eating disorders. It can also make them seek validation by undergoing plastic surgery and botox procedures, which could deface or kill them.

With counseling, teens can learn how to overcome negative thoughts and behaviors causing low self-esteem or negative body image. They can also learn to love themselves just the way they are and develop a healthier relationship with their body.

Stress and Anxiety

Adults are not the only ones who experience stress and anxiety. Teens are also affected by these issues, and the effects could be worse because they are still growing and don’t have the same coping strategies as adults.

While playing your part as a parent is important, counseling can also help teens find ways to manage stress and anxiety on their own. Your teen may benefit from relaxation techniques, mindfulness, and other stress management strategies taught during counseling.

Find a professional specializing in counseling for teens and get your teen started on a happier and healthier life. The lessons they learn now will help them manage challenges throughout their life.

Depression

Suicide is one of the leading causes of death among teenagers, and one of the major risk factors for suicide is depression. Teens experiencing depression may feel hopeless, helpless, or isolated from friends and family. In this state, there’s no telling what they might do to end their pain.

When you spot the signs of adolescent depression in your teen, quickly seek counseling to help them get the support and treatment they need. Through counseling, your teen can learn how to deal with their depression and gain a more positive outlook on life.

Alongside counseling, you can also do other things to help your teen manage depression and prevent suicidal thoughts. These include ensuring they have a safe space to talk about their feelings, surrounding them with positive people, and minimizing stress at home.

Bullying

Another common issue that teens face is bullying. Whether it’s cyberbullying or physical aggression, this behavior can hurt your teen’s mental health and self-esteem.

Unless your child tells you about the bullying, it can be difficult to know when it is happening. However, there are a few tell-tale signs you can look out for. These include changes in your child’s mood or behavior, not eating, and social withdrawal.

Counseling can help teens learn how to deal with bullying and understand that what they are experiencing is not their fault. Through counseling, your teen can develop stronger coping skills and confidence.

Beyond counseling, there are other things you can do as a parent to help your teen deal with bullying. Reassure them that they are not alone, explain that it’s the bully’s problem, not theirs, and inform someone at school so that they can take action to prevent it from happening. If the bullying gets worse, consider approaching the bully’s parents.

A form of counseling that can be really effective in helping teens cope with bullying is called Dialectical-Behavioral Therapy (DBT). DBT teaches us to love ourselves unconditionally, be okay with our weaknesses, and lean into our strengths.

It takes power away from the bully and outsiders that don’t matter and back into our own hands.

DBT is a perspective I commonly use to help clients with anxiety, depression, confidence and self-acceptance. I offer coaching for teens and adults looking to feel better in their skin.

Eating Disorders

Teen counseling can also help those struggling with eating disorders like anorexia and bulimia. These conditions have not only an impact on a teen’s physical health but also their mental health. Teens with eating disorders can experience low self-esteem, depression, and anxiety.

Through counseling, your child can learn how to develop a healthier relationship with food and their body. They will discover what triggers their disordered eating habits and learn how to manage these triggers healthily.

If you suspect your teen is struggling with an eating disorder, talk to a counselor as soon as possible. While it may help to ration your child’s food and monitor their eating, counseling is the best way to address the root cause of the disorder.

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Imagine your teen had all the skills necessary for:

Coping with stressful times like exams.Balancing powerful feelings and emotions in an effective wayNavigating interpersonal relationships effectivelyOvercoming rejections and failuresDeveloping mindfulness to stay focused in the momentLife skills to become confident and resilientAnger management skills Accepting themself and their current situation

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Teens are often drawn to drugs, alcohol, and other substances to cope with stress. Sometimes, peer pressure drives them to use these substances, and for some, it’s a mental health issue like depression or anxiety that leads to substance abuse.

Whatever the case, counseling can help identify the underlying issues and help your teen find healthier ways of dealing with their problems. Through counseling, your teen can learn strategies for coping with stress and developing a healthy lifestyle free from addiction.

Warning Signs

How do you know when counseling is the right choice for your child? If you notice any of the following warning signs, counseling may help to resolve whatever challenges your teen is facing:

Difficulty relating to othersNegative or self-destructive thoughtsSocial withdrawal and isolationChanges in appetite or sleep patternsAggression or angerExcessive stress or anxietyDrug or alcohol abuseDifficulties in school or at homeChronic moodiness and irritabilitySuicidal thoughts or behavior.Counseling Can Help

Whatever struggles your teen may face, counseling can help them overcome these challenges and develop the skills needed to succeed. Through counseling, teens can learn how to manage their emotions, build healthy relationships, and cope with difficult situations.

Kids generally hate therapy or counseling and may throw tantrums to avoid it. It’s your job to motivate and keep them focused on the goal of counseling – to help them get through their issues.

Also, remind them that it’s not about talking to a “shrink” or somebody who will judge them. It’s a safe space to talk about their feelings and get advice on how to deal with them. And be as supportive as possible during counseling and outside of it.

Mindful Therapy Group: What to Expect for Anxiety & Depression Sufferers

Mindful therapy group sessions are a relatively new treatment for anxiety and depression. It involves sitting in a circle with others struggling with similar issues and sharing your experiences openly and honestly.

The goal is to create a supportive environment where participants can learn from each other and eventually work through their problems together. Mindfulness-based cognitive therapy is one of the main methods used in mindful therapy groups.

MBCT is a combination of mindful meditation and cognitive behavioral therapy, which aims to help participants become more mindful of their thoughts and feelings and develop new coping skills for dealing with anxiety and depression.

Some key benefits of mindful therapy groups include reduced anxiety and depression, improved self-confidence and self-esteem, and better-coping skills for dealing with stressful situations and difficult emotions.

The Structure of Group Therapy: How it Works

Group therapy sessions take place over a set period, usually several weeks. Each session typically lasts around an hour or two and may be facilitated by a therapist or other mental healthcare professional.

In the beginning, participants typically spend some time getting to know each other and sharing their experiences with anxiety and depression. This phase reassures each person that they’re not alone and instills a sense of commitment to work toward recovery. 

As the sessions progress, participants are introduced to exercises and techniques to tackle their anxiety. These coping strategies have been proven effective in managing stress, anxiety, and depression symptoms.

Participants also take home assignments because much of the work is done outside the group sessions, with participants often asked to keep a journal and reflect on their experiences. Success outside the therapy group can help reinforce the positive changes during sessions.

Overall, mindful therapy group sessions can be a powerful tool for helping people struggling with anxiety and depression to build resilience, learn coping skills, and develop a supportive community of peers who understand what they are going through.

Mindful Therapy Group Exercises

There are several mindful therapy group exercises that participants may engage in during sessions, depending on the goals and needs of the group. Some common examples include:

Body Scan Exercise

This exercise involves focusing on one’s body, tuning into sensations such as tension and relaxation. It can help improve mindful awareness of the body and help participants become more mindful of any physical or emotional symptoms related to anxiety and depression.

Body scan often requires participants to lie down or sit comfortably and focus on one body part at a time. They may slowly move their attention through the entire body, noticing any changes or sensations that arise.

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Journaling is another common exercise used in mindful therapy groups. This can involve writing about thoughts and feelings or mindfully observing one’s inner experiences.

Mindful journaling can help participants gain a deeper awareness of their thoughts and emotions and learn more about how they are affected by stress and negative thoughts.

The 3-Minute Breathing Space Exercise

This exercise helps participants take a mindful “breathing space” during moments of stress. This breathing and self-compassion technique helps calm the mind and body.

It is typically recommended that participants practice this exercise for 3 minutes, either sitting or standing comfortably with eyes closed. They begin by observing their present-moment experience, tuning into their body and breath, and attending to any thoughts, feelings, or sensations that may arise.

Use this tip the next time you find yourself thinking negative thoughts. It will help break the pattern and prevent you from spiraling into an emotional reaction.

Mindfulness Stretching

Another common exercise taught is mindful stretching, which can help participants relax the mind and body. This exercise involves mindful movements, such as gentle yoga or stretching exercises, which help cultivate present-moment awareness and self-compassion.

Mindfulness stretching works with breathing patterns to help you connect with your body, focus on the present moment, and move past negative thoughts or feelings. Whether you practice mindful stretching alone or incorporate it into your group sessions, it can be a powerful tool for managing anxiety and depression.

Meditation

Finally, mindful meditation is another key component of mindful therapy groups. This involves using mindful awareness techniques such as focused attention and open monitoring to cultivate greater calm and stability in the face of stress.

The group should have a guided meditation practice, an excellent way for beginner participants to learn how to meditate and start experiencing the benefits of mindful meditation.

The Difference Between Cognitive-based Therapy and Mindfulness-based Cognitive Therapy

MBCT and CBT are evidence-based therapies that can help people struggling with anxiety and depression manage their symptoms and develop healthier coping strategies. However, there is a key difference between these two approaches.

Cognitive behavioral therapy (CBT) is a type of psychotherapy focusing on the relationship between thoughts, feelings, and behaviors. CBT helps participants identify and challenge negative thoughts and beliefs contributing to their anxiety or depression.

It also teaches behavioral skills and techniques to help manage symptoms.

Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy that combines cognitive behavioral therapy (CBT) with mindfulness meditation. MBCT helps participants become more aware of their thoughts and emotions and to learn how to manage them mindfully.

It is an effective treatment for anxiety and depression and can help people to prevent relapse into episodes of mental illness.

Another key difference between CBT and MBCT is that the latter emphasizes self-compassion and the mindful acceptance of difficult thoughts and emotions. This element makes MBCT a more holistic approach to treating mental illness than CBT alone.

If you are struggling with anxiety and depression, speak with a therapist or mental health professional to determine which therapy may be right for you. CBT and MBCT can help you manage your symptoms and find greater happiness and well-being.

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Schedule Now We earn a commission if you make a purchase, at no additional cost to you. Mindful Therapy Groups Work

Group meditation can be a powerful tool for improving mental health and well-being.

If you are struggling with anxiety or depression and looking for a supportive group of peers to help you navigate these challenges, consider joining a mindful therapy group today. 

With the support and guidance of a skilled therapist, you can learn new mindful techniques and strategies, reduce your symptoms, and experience greater emotional well-being.

Natural Remedies to Calm a Hyper Child: Secrets Your Doctor Won’t Tell You

Nothing frustrates parents like handling a hyper child. These kids are never tired of bouncing from one activity to another. They do it with less energy and ease while they burn you out as you try to handle them. And it’s difficult to manage hyper kids because of their instability and inattentiveness. So, in this article, you will learn some of the natural remedies to calm a hyper child. 

Here’s one thing you should know about hyper kids – they have short attention spans, and they can’t stay still in their seats for so long. All a hyper child ever wants to do is to engage in one activity or the other. 

Annoyingly, every hyper child tends to be impulsive. That’s they behave erratically without thinking about the result. 

I know most parents would think that hyperactivity is a negative trait in their child. Well, that’s not entirely true. 

A hyper child isn’t really bad. All they need is more attention and patience to channel their energy and thought-process into something more productive. 

Before we delve into some of the natural remedies to calm a hyper child, here are ways to spot hyperactivity in your child; 

How to Spot Hyperactivity in Your Child 

It’s pretty easy to spot a hyper kid because they have some of the following traits; 

hyper kids seldom listen to or follow instructions.They can’t sit down calmly in their chairs; they would rather move around and bound from one activity to another. Most hyper kids talk too much and have a terrible habit of interrupting other people’s conversations. hyper kids are too enthusiastic, impulsive, and love bouncing energy around. Following instruction or engaging in a step-by-step routine is something a hyper child will never do. And most times, hyper kids are short-tempered; they quickly get bored and frustrated. 

Once your child exhibits any of the behavior above, it’s possible he/she is experiencing Attention Deficit Hyperactivity Disorder (ADHD) And you can use natural remedies to calm a hyper child. 

How Can I Help My Child With ADHD Without Medication?

The best way to calm a hyper child is the use of natural remedies and behavioral therapies. Here are some of the natural remedies to calm a hyper child; 

#1. Natural Calm Kids  [image error] Buy Natural Calm Kids

The natural calm kid is one of the best natural remedies to calm a hyper child. It’s a kid’s magnesium dietary supplement with a blend of vitamins and nutrients that support mood and healthy brain development. 

The natural supplement helps to promote a healthy level of magnesium in your kids and balance calcium consumption. When administered correctly, it will help hyper kids stay calm and focus. 

Interestingly, the supplement features a relaxing amino acid l-theanine and b-vitamin choline, helping your child be more attentive. 

Most kids won’t hesitate to take the Natural Calm Kids supplement because it’s sweetened with organic stevia and organic flavors. 

With Natural Calm, your kids can quickly get the required vitamins and minerals to help them stay calm and focus. 

A popular study (on the relationship between magnesium consumption and helping kids stay calm and focus) revealed that there’s an inverse relationship between serum magnesium deficiency and ADHD. That means kids that have serum magnesium deficiency are prone to Attention Deficit Hyperactivity Disorder (ADHD).

It has many of the nutrients included in this article, giving you multiple nutrients that your child could be deficient in that is causing their ADHD symptoms.

#2. Vitamin B-6 for ADHD  

Vitamin B-6 is one of the natural remedies to calm a hyper child. Deficiencies in any of the vitamins can worsen the condition of a child with ADHD symptoms. This is also one of the ingredients in the Natural Calm Kids product.

A 2009 study revealed that women that aren’t getting enough vitamin B-6, folate, etc., during pregnancy tend to give births to children with hyperactivity disorders. 

However, other studies revealed that administering vitamin B-6 to your kids will treat hyperactivity symptoms in your kids. It will help your hyper child to be calmer and focused. 

Similarly, a 2004 study revealed that administering a combination of magnesium and vitamin B-6 to your child continuously for two months can improve hyperactivity, lack of attention, and aggression.  

However, the study participants revealed that some of the symptoms of hyperactivity resurfaced after they stopped taking magnesium and vitamin B-6. 

To read about additional nutrients you or your child could be deficient in that are causing anxiety, click here.

#3. Passion Flower 

Passionflower is one of the best natural remedies to calm a hyper child. It’s a climbing plant that’s native South Eastern United States, Central and South America. 

Interestingly, people use this plant for anxiety, insomnia, stress, pain, and, more importantly, Attention Deficit Hyperactivity Disorders. 

However, there’s currently no reliable scientific research supporting the claims mentioned above. And people who use passion flowers to treat hyperactivity disorders and other conditions rely on anecdotal evidence. 

The plant contains certain chemicals that have a calming effect; it can induce sleep and help hyperactivity children be more attentive. 

#4. L-Theanine 

L-Theanine is another good remedy to calm a hyper child. It’s an amino acid you can get from tea, mushrooms. Sometimes, you can get L-theanine in the form of pills or tablets. L-theanine helps to ease anxiety, reduce stress, and reduce insomnia. 

When caffeine and L-theanine are combined, it helps to improve focus and attention. L-theanine does not only treat hyperactivity in children; it also promotes better immunity, manages cancer and turmoil outside.  

#5. Ginseng

Ginseng is one of the best natural remedies to calm a hyper child. It’s a popular herbal remedy because of its potency in treating several health conditions. 

When administered correctly, ginseng boosts energy levels, lowers the body’s sugar and cholesterol levels, reduces stress, and calms the symptoms of ADHD.

A 2011 study confirmed the potency of ginseng as a natural remedy for ADHD. The researchers looked at 18 children between the ages of 6 and 14 years who had symptoms of ADHD. 

The researchers administered 1000mg of ginseng to the kids for eight weeks. And after the exercise was over, the children reported improvement in some of the ADHD symptoms like anxiety, hyperactivity, and social functioning. 

#6. Ginkgo 

Ginkgo is another effective natural remedy to calm a hyper child. People have been using ginkgo to improve memory and increasing mental sharpness for a long time. 

However, a series of studies revealed that it could be used as a remedy for ADHD. But researchers are having different opinions about the potency of ginkgo for treating ADHD. 

For instance, a 2014 study revealed that people who took ginkgo extract experienced a noticeable improvement in ADHD symptoms. Children who took 240mg of Ginkgo extra daily for 3 to 5 weeks showed a significant reduction in ADHD symptoms. 

However, they had a few adverse side effects like; stomach upset, dizziness, headache, constipation, forceful heartbeat, and allergic skin reactions. 

One study raised concerns that high doses of ginkgo extract could increase the risk of liver and thyroid cancers. However, the study was only conducted on animals. So, there’s not enough information to know if it could have similar effects on humans. 

#7. Avoid Food with Potential Allergens

Diets that don’t have potential allergens could improve some of the symptoms of hyperactivity in children. And if you think your hyper child has allergies, discuss with an allergen doctor for diet advice. 

However, avoid any of the following foods for a child with ADHD;

Foods that are rich in chemicals additives like Butylated Hydroxytoluene (BH). These additives or preservatives prevent oil in food from going bad. And you can find them in food times like potato chips, cereal, butter, cake mixes, chewing gum, etc. ChocolateFoods like chili powder, berries, apple and cedars, grapes, orange, peaches, plums, prunes, tomatoes, etc. that contain salicylates. Salicylates are naturally occurring chemicals in most plants and are significant ingredients in most pain medications. But people with allergies tend to react whenever they take salicylates rich foods. Milk and eggs. #8. EEG Biofeedback

Electroencephalographic (EEC) biofeedback is a form of Neurotherapy that helps to measure brain waves. A 2011 study revealed that EEC biofeedback offers therapeutic benefits to people with attention deficit hyperactivity disorder. 

During an EEC biofeedback session, the teacher gives the affected child a task to maintain calm and focus. For instance, the child may be asked to play a unique video game. 

During the session, the kid would be asked to concentrate on flying the plane on the screen. However, if the kid gets distracted, the screen will either go dark, or the plane will nosedive. 

Over time, this game will teach your hyper child new focusing techniques. And it will help them to correct their symptoms gradually. 

#9. Yoga or Tai Chi Class 

Yoga is another good way to calm a hyper child. Several small studies revealed that participating in Yoga activities could serve as a complementary therapy for people with ADHD. 

A 2013 research revealed that boys with ADHD who take their daily medications and practiced yoga regularly experienced improvements in hyperactivity, anxiety, and social problems. 

#10. Spend More Time Outside 

Spending more time outside is therapeutic for hyper kids. There’s strong scientific evidence that spending more time outdoors helps children with ADHD concentrate better. 

So, try to take your hyper child for a walk in a natural setting. It makes them calmer and most focused.

This also allows them to get some more vitamin D from the sun which helps their immune, gut and brain to be healthier. Vitamin D is another nutrient in the Calm Magnesium for Kids, just another reason I highly recommend it!

If you want to take a trip and get your kid’s energy out, try a local amusement park with holiday activities.

Originally posted 2021-04-05 17:59:04.