Introduction
You find it difficult to breathe deeply, you feel a weight on your chest almost constantly, your thoughts go round and round in circles day and night... Anxiety sometimes creeps into everyday life without warning. It can become a real obstacle to well-being, sleep, and even concentration. What if naturopathy offered you natural ways to calm your mind and restore lasting balance?Naturopathy aims to rebalance the body and mind using natural methods. It is based on three main pillars:
- Food
- Healthy lifestyle (sleep, physical activity, breathing)
- Emotional and mental management
It is important to consider the person and their habits and issues as a whole in order to treat the cause of anxiety disorders. However, certain lifestyles or habits can contribute to the onset of anxiety. So what are the right habits to adopt to keep anxiety at bay?
Cut down on stimulants
Coffee, black tea, energy drinks.
Coffee and tea are stimulants of the nervous system, increasing heart rate and adrenaline production, which can lead to palpitations, tremors, and insomnia. They amplify anxiety attacks. For a gentler alternative, Rooibos tea or matcha are excellent beverages that are easy to find in cafes and supermarkets.
Alcohol
No need to introduce it, alcohol is a drug. It will not only disrupt the quality of sleep but also affect mood and nervousness, and increase the number of times you wake up during the night. There are more and more non-alcoholic drink options available. Mocktails, fresh fruit juices, kombucha... why not replace an alcoholic aperitif with soothing, easily digestible, and convivial drinks that nourish the body instead of exhausting it?.
Refined sugar (found in industrial cakes)
Sugar, like other stimulants, fuels inner agitation and tires the nervous system. Sugar causes blood sugar spikes followed by rapid drops, which can lead to irritability, nervousness, and fatigue, and will accentuate feelings of emotional instability. Although it is difficult to completely eliminate sugar, consuming it in a healthier way allows the body to avoid blood sugar swings: bake homemade cakes with a little less sugar, replace sugar with banana in your cakes, eat dark chocolate instead of milk chocolate.
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Promote foods rich in magnesium
Chronic anxiety mobilizes the entire body, which then not only generates unpleasant symptoms such as fatigue, palpitations, difficulty concentrating or remembering, muscle tension, and disturbed sleep, but also draws on the body's resources. Long-term increased production of cortisol and adrenaline will cause magnesium depletion, which will aggravate anxiety symptoms. That is why it is essential to eat a diet rich in magnesium and, if necessary, to supplement it with appropriate supplements on the advice of your naturopath. Good news for food lovers: dark chocolate (minimum 80% cocoa) is rich in magnesium. Other foods rich in magnesium:
- Seafood
- Ripe bananas
- Lawyers
- Spinach, Swiss chard
- Whole grains (buckwheat, rye, quinoa, etc.)
- Legumes
- Soybean
- Oilseeds (almonds, pumpkin seeds, hazelnuts, etc.)
Engage in physical activity
Regular physical activity is a powerful ally against anxiety. Movement releases tension accumulated in the body and activates the production of endorphins, the feel-good hormones that promote a sense of calm and relaxation. Exercise also helps regulate cortisol, the stress hormone, and promotes better sleep, which is often disrupted in people with anxiety. Whether it's a walk in nature, a yoga session, karate, or a little swimming, the important thing is to choose an activity that you enjoy: it is through regularity and gentleness that the body and mind find their balance.
Go to bed earlier and sleep more peacefully
Quality sleep allows the nervous system to regenerate and process the emotions experienced during the day. Conversely, lack of sleep or restless nights amplify anxiety symptoms: irritability, rumination, hypersensitivity, and difficulty concentrating. Focusing on good sleep hygiene is a natural therapeutic tool for anxiety. Where to start?
- Have regular bedtimes
- Avoid screens at least 1 hour before going to bed—why not read a book before falling asleep? Listen to soft music.
- Choose a cool, well-ventilated room
- Eat a light or vegetarian meal – avoid cheese
- Drink a relaxing herbal tea (chamomile, passionflower)
Tools for managing your emotions
Bach Flowers
Bach Flowers accompany the emotions that fuel anxiety.
Rescue Remedy : for emotional emergencies
Rescue Night : ideal for treating anxiety-related insomnia (thanks to white chestnut)
Adaptogenic plants
Visit adaptogenic plants help the body better adapt to stress by regulating the nervous and hormonal systems.
They don't force a reaction: they calm down in cases of hyperactivity and stimulate in case of fatigue.
Want to go further?
Let's schedule a meeting to develop a customized support plan together.
I help you identify your imbalances, choose the most suitable plants, supplements, and lifestyle habits, and give you practical tools to regain control of your well-being.
By Anne-Line Laravine, Naturopath at the Pensées Center in Barcelona
