Anxiety and stress are common elements of contemporary life, impacting millions of people worldwide. Though often linked, they differ in their nature and effects. Stress generally arises from external pressures, which can be short-term, like a work deadline, or long-term, such as ongoing financial issues. It presents with symptoms such as irritability, fatigue, headaches, and muscle tension. Conversely, anxiety is a continuous, internal state of worry or fear, frequently out of proportion to the actual danger. It can cause restlessness, difficulty concentrating, and sleep problems. Both anxiety and stress trigger the body’s fight-or-flight response, releasing hormones like adrenaline and cortical. While this response is essential for survival, prolonged activation can result in negative health outcomes, including cardiovascular issues, weakened immune function, and mental health disorders such as depression.
Herbs have been used for ages to alleviate anxiety and stress, offering natural alternatives or supplements to traditional treatments. These herbs help the body manage stress, lower cortical levels, and boost gamma-amino butyric acid (GABA) in the brain, encouraging relaxation and better sleep.
Following are the 10 Ayurvedic herbs recommended for Anxiety & Stress
Brahmi (Bacopa monnieri) Leaf – It is traditionally used to enhance memory, cognitive function, and learning capabilities. It helps reduce anxiety and stress by promoting relaxation and mental clarity. Additionally, it supports overall brain health and has antioxidant properties.
Shankapushpi (Convolvulus pluricaulis) Plant – Enhancing learning and concentration, it helps alleviate stress and anxiety, promoting mental calmness and relaxation. Additionally, it supports overall brain health and has neuroprotective properties.
Ashwagandha (Withania somnifera) Root – Its root is used to reduce stress and anxiety by lowering cortisol levels and promoting relaxation. It enhances energy, stamina, and endurance, supporting overall physical performance. Additionally, it boosts immune function and improves cognitive health.
Giloy (Tinospora cordifolia) Stem – It helps reduce inflammation and supports detoxification, promoting overall health and well-being. Additionally, it improves digestion and has adaptogenic properties that help the body cope with stress.
Arjuna (Terminalia arjuna) Stem – It is primarily used to support cardiovascular health, helping to strengthen the heart and improve its function. It aids in reducing blood pressure and cholesterol levels, promoting overall heart health. Additionally, it has antioxidant properties that protect against oxidative stress and enhance overall well-being.
Jyotishmati (Celastrus paniculata) Seed – It is used to enhance cognitive function and memory. It is believed to promote mental alertness and clarity, aiding in concentration and learning. Additionally, it may have neuroprotective properties, supporting overall brain health and vitality.
Yastimadhu (Glycyrrhiza glabra) Root – It is known for its expectorant qualities, helping to alleviate respiratory issues such as coughs and sore throats. Additionally, support adrenal health and help manage stress.
Pipali (Piper longum) Fruit – Its potential benefits for digestion and respiratory health support stress management by promoting overall well-being.
Ginger (Zingiber officinale) Fruit – It is traditionally used to alleviate stress-related symptoms such as nausea and digestive discomfort. Its warming properties may help promote relaxation and soothe tension in the body. Additionally, ginger’s anti-inflammatory effects may support overall well-being during times of stress.
Kalimirch (Pipernigum) Fruit – It is used to alleviate stress by stimulating digestion and promoting nutrient absorption. Additionally, black pepper’s rich antioxidant content support overall well-being during times of stress.
These herbs also contribute to overall cognitive and cardiovascular well-being. They support a healthy heart, which is crucial for maintaining optimal physical health and longevity. Additionally, they enhance concentration, enabling individuals to stay focused and productive in their work. They also bolster memory and intellectual capabilities, fostering better cognitive function and learning. Furthermore, they nourish the brain, promoting its overall health and resilience. Supporting peaceful minds, Spiritual Uplifts and blissful sleep patterns.
Ayurvedic Lifestyle
- Nutritional diet, Morning walk, Yoga, Peaceful mind, Restful sleep.
Foods to Favor
- Fresh food
- Rice
- Green grams (lentils)
- Seasonal vegetables and fruits
- Consume a light diet with large amounts of liquids and Milk.
Foods to Avoid
- Avoid heavy, fatty, fried meals, late night eating habits.
- Non-vegetarian diet
- Alcohol
- Drugs
- Bakery products especially cakes and pastries.
- Avoid junk or fast food.
Do’s
- Eat a protein rich diet.
- Keep a regular sleep schedule.
- Sleeping environment should be conducive for rest.
- Get a little sunlight at day time.
- Take dinner 3 hrs before sleeping time.
- Take a walk after dinner.
- Try to drink milk with Ashwagandha powder at night.
Don’ts
- Avoid smoking and alcohol consumption before bed time.
- Avoid tea, coffee and chocolates at night.
- Avoid unnecessary stress, anger and fear.
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