Mini-Live of October 2019 on the topic, informing about the updates of this section and addressing the topic.
First of all, watch this:
POST 1 - OCTOBER 2019:
1️⃣ - In my office, I deal with cases of anxiety on an almost daily basis, either as the main complaint or as part of the clinical picture of the hundreds of patients who come to see me every month.
2️⃣ - Anxiety, when not dealt with or dealt with badly (which is often the case), most often gradually leads to depression (https://icaro.med.br/depressao/) and from there to potentially worse psychiatric conditions. Depression and anxiety are two of humanity's most common disorders, they are affecting more and more people (already starting with more and more children and teenagers) and many people don't know they have them or “deny” the diagnoses and so don't treat them properly and/or until the disorders are more serious or even “too late”.
3️⃣ - Anxiety affects the four pillars: body, mind, spirit and social relationships (https://icaro.med.br/4pilares/) and, as such, their real treatment, in a healthy way and with lasting results, involves paying attention to all four.
4️⃣ - Some very effective measures to help prevent and treat anxiety, which I often advise and recommend to my patients in the office, include:
Adopt and maintain better healthy lifestyle habits (https://icaro.med.br/15habitos/), as they are the basis of all health and a truly healthy body is stronger and more resilient.
Reduce and better manage stress (https://icaro.med.br/stress/), the main cause of anxiety.
Psychological support - The different techniques of psychology are often appropriate and even necessary in most cases (Neurofeedback, EMDR, Brainspotting, etc.).
Mindfulness - A set of techniques that help improve mental health (includes meditation).
TRE - Stress release exercises: https://icaro.med.br/tre/.
✅ Meditation - Fundamental for everyone, but still practiced by the minority - https://icaro.med.br/meditacao.
✅ Good reading and videos.
✅ Supplements (go to https://icaro.med.br/suplementacao and, before using anything, check its suitability with your trusted health professionals) and herbal medicines such as: Taurine (up to 6g/day), GABA up to 3g/day https://icaro.med.br/gaba, Theanine, Omega-3 mainly DHA at least 2g/day (https://icaro.med.br/omega3), essential oils (I really like DoTerra's Lavender, Tangerine and Balance), teas (Mulungu, Camomile, Lemon Balm, Passionflower, Melissa, Valerian, etc.), B-complex vitamins, Magnesium (https://icaro.med.br/magnesio), amino acids such as Methionine, Tryptophan, Tyrosine, etc.
Modulation of hormones and neurotransmitters (https://icaro.med.br/hormonios e https://icaro.med.br/neurotransmissores), as they affect brain health (https://icaro.med.br/cerebro/) which is closely related to Mental Health (https://icaro.med.br/saudemental/) - many people use medicines (as I explain in the video) before correcting all this and so can end up using them unnecessarily or excessively and with less good results or more side effects.
Evaluation by a psychiatrist, especially in cases of urgency/emergency or when all of the above doesn't work (something that rarely happens), but I suggest a professional who knows how to listen carefully and in detail to the patient and not just prescribe one or more drugs after a few minutes of consultation.
5️⃣ You can find out more about the subject in good materials such as:
- Videos, texts, books and lectures by Dr. Juarez Callegaro (Psychiatrist, who, like me, also works in Orthomolecular Strategy in Medicine). https://icaro.med.br/ortomolecular/): http://www.drjuarezcallegaro.com.br/
- Life Extension Research Foundation: https://www.lifeextension.com/protocols/emotional-health/anxiety/
- Works by Dr. Augusto Cury, for example, “Anxiety - How to face the evil of the century”.
- Books: “Happy Minds”, “You Are Your Cure”, “The Cycle of Self-Sabotage”, “Creative Mind”, “Definitive Health Manual”, etc (icaro.med.br/recommendedbooks/).
- Lectures and speakers in icaro.med.br/neuroscience/.
- Dr. Mercola's work: Search for “anxiety” in https://portuguese.mercola.com/.
POST 2 - More knowledge on the subject:
8 really useful tips to help you solve this problem!
1 - Improve your lifestyle habits: Bad habits stress the body, physically and mentally, thus draining resources and messing up the hormonal balance: in the absence of nutrients and hormones, the whole brain tends to become anxious and irritable.
See more at: https://icaro.med.br/15habitos/ e https://icaro.med.br/saude/
2 - Do yoga and meditation: in other words, learn to relax regularly! Tips here: https://icaro.med.br/meditacao-voce-precisa-aprender/
3 - Do some regular physical activity: Regular physical exercise helps to release energy: and anxiety is energy inside you, in excess, standing still, doing you harm.
4 - Manage your thoughts better: Don't keep feeding yourself the same worrying, negative and/or frankly anxious ideas over and over again or you'll waste your time and energy. Shift your focus to positive things, periodically!
5 - Eat well: Yes, there are foods that make you more anxious, such as glutamate, coffee, guarana and the like - and many others that can contribute to this; there are also calming ones - in other words, to a large extent, your diet controls your brain.
6 - Drink teas Chamomile, valerian, mulungu, passion fruit, fennel, lemon balm... All of these can help to calm you down.
7 - Take deep breaths: Deep breathing helps to oxygenate the brain better and oxygen has a calming effect on it.
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