7 Proven Ways to Treat Anxiety Without Any Drugs

Try these natural stress-relievers when you're feeling frazzled.

Eat less fat

Weight gain and high blood sugar from a high-fat diet could cause anxiety, found a mice study in the British Journal of Pharmacology. Once the mice moved to a lower-fat diet, their anxious symptoms decreased. Plus, eating more fat seemed to make antidepressants less effective. Pick lean cuts of meat and avoid cream-based sauces and dressings high in saturated fat. Check out these tips on using less fat when you cook.

Practice yoga

Anti-anxiety drugs often work by increasing gamma-aminobutyric acid (GABA), a chemical in the brain that helps regulate nerve activity. To boost GABA levels without a pill, give yoga a shot. Studies have shown that a session can increase GABA levels, decrease anxiety, and boost your mood. Try subbing a yoga class in for your usual exercise routine to drive away anxiety. Try these morning yoga stretches for instant energy.

Take a deep breath

It sounds basic, but this advice became common for a reason. When you’re stressed, your body turns to quick, shallow breathing during its fight or flight mode. But taking a slow, deep breath can stimulate the vagus nerve, which puts the brakes on that stress response and tells your body to relax. When anxiety starts to hit, inhale with your belly—not your chest—and let the air out with a long, slow breath. Learn more about healty breathing tips here.

Use a weighted blanket

Wrapping yourself in a weighted blanket applies deep touch pressure—the same comforting sensation as being hugged, held, or stroked. The pressure can help relax your nervous system and encourage your body to produce the mood-boosting hormones endorphins and serotonin. In one study, 63 percent of users said they had less anxiety after lying under a 30-pound blanket for five minutes.

Tackle your cell phone addiction

College students who felt addicted to their phones and the Internet scored higher on depression and anxiety scales, found a University of Illinois study. Those who just used their phones to kill time and beat boredom weren’t as likely to have those negative mental health outcomes. If you feel like you’re overly dependent on your phone, designate certain hours of the day to leave the screen off. Here are other ways technology can make you sick.

Get a good night’s sleep

You might feel like anxiety is keeping you up all night, but your lack of sleep may actually drive your anxiety, suggests a University of California, Berkeley, study. Participants were shown pictures, first after a full night’s rest, then after pulling an all-nighter. Images before each picture indicated if it would be an unpleasant or neutral picture, or if it was a toss-up which type participants would see. After a sleepless night, volunteers had more activity in their emotional brain regions when they didn’t know which type of picture to expect than when they were well-rested, especially if they were naturally anxious people. The researchers say extra sleep could help calm people who find themselves worrying too much about the future. Having trouble getting a good night's rest? Find doctor-approved sleep advice here.

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Summer Foods That Are Healthier Than You Thought

Reap these amazing health benefits from your favorite summer foods.

Papaya

This tropical fruit contains fiber that can bind to cancer-causing toxins in the colon, and prevent them from affecting healthy colon cells. Plus, the folate and beta-carotene found in papayas are associated with a reduced risk of colon caner.

Watermelon

This beloved thirst quencher is packed with vitamins A and C, potassium, and the cancer-fighting antioxidant lycopene, according to webmd.com. It’s also one of the richest natural sources of the amino acid L-citrulline, which helps regulate arterial function and may lower blood pressure, as discovered by researchers in a 2010 Florida State University study.

Corn

our eyes love corn on the cob. Corn is a good source of lutein, a powerful antioxidant that may help lower the risk of age-related macular degeneration, a common cause of blindness in older adults. Cooking sweet corn unleashes beneficial antioxidants that can substantially reduce your risk of heart disease and cancer, according to a study in the Journal of Agriculture and Food Chemistry. The longer the corn was cooked, the higher the antioxidants.

Celery

Next time you serve celery in your barbecue crudité platter, crunch on this: Celery boasts a surprising array of good-for-you nutrients, including anti-inflammatory compounds that soothe your digestive tract, disease-fighting antioxidants, and vitamins such as folate, vitamin K, and vitamin C.

Sunflower seeds

Take these out to the ballgame (or golf course). Sunflower seeds are a terrific source of vitamin E—a quarter cup provides more than 90 percent of your daily need, according to the Chicago Tribune. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium. Here are more super seeds you should be eating.

Mushrooms

Cooking Light notes that mushrooms are the only vegetable source of vitamin D; and “many compounds have been identified in mushrooms that show potential for boosting immunity and possibly protecting against cancer,” says Pino Rose in Foodist. Next time you're craving a meatless barbecue option, try grilling up a portobello mushroom instead of a veggie burger.

Coffee

Ahhh, iced coffee. You'll be glad to hear just how healthy your favorite summer cool-down drink is. Coffee contains polyphenol antioxidants that may help even out blood sugar levels. The Harvard School of Public Health found that women who drank just one cup of coffee a day had a 13 percent lower risk of developing type 2 diabetes. Coffee consumption is also linked to a lower risk of Alzheimer’s disease, colon cancer, liver disease, and Parkinson’s disease. A Harvard Medical School study even shows that coffee intake may help reduce the risk of skin cancer.

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6 Signs Your Diet Is Making You Tired

You'll be shocked at which common eating habits and foods make you sleepy. Here's how to switch to high-energy foods.

You rely on coffee more and more

Coffee provides you with a morning wake-up call, and maybe an early afternoon pick-me-up. However, if you find yourself reaching for the coffee cup throughout the day, you might be compensating too much. Skipping the afternoon java could also boost your energy, along with these other fatigue-fighting tricks. Before drinking that fourth cup, reevaluate your diet and try to add more energy-rich foods.

You don't snack

When starting a weight-loss plan, you may want to cut out as many calories as possible; yet Mayo Clinic warns against this tactic. Going more than four hours between meals can leave blood sugar in the basement and you feeling lifeless. A healthy and well-planned diet allows for snacking. Try noshing on fruits and veggies with hearty fiber to fill you up. Here are some healthier snack ideas.

You’ve sworn off all sugar

Yes, sugar is the health villain du jour right now. Yes, you should be conscious of hidden sugar in packaged and frozen foods. And yes, if you are eating too much sugar, take steps to cut back. But be conscious that your body also needs some sugar to function. Avoiding an apple as a snack because it has natural sugar, for example, is a sign of taking diet restrictions too far. Foods like fruit or milk naturally have some sugar—along with a wealth of energizing nutrients.

You’re not eating carbs

Don't fear carbs. Your body needs grains to function well and not feel sleepy 24/7. The key to a successful diet is a well-rounded source of fiber-rich and complex carbs, according to WebMD. Check out these healthy carbs that nutritionists want you to eat.

You skip breakfast

You might be in the habit of grabbing a cup of coffee and running out the door, but if you find yourself feeling sleepy mid-morning or late-afternoon, it's a good idea to reevaluate your morning eating habits. A protein-packed breakfast helps balance your blood sugar and provides a steady stream of energy throughout the morning. Check out these suggestions for healthy breakfast ideas.

You’re exercising too much

Too much exercise and too few calories can put your body in starvation mode, says livestrong.com. Rather than losing more weight, your body will go into crisis mode. This causes you to store more calories as fat and leaves you feeling like a zombie. Rather than becoming obsessive about burning calories, try to live an active lifestyle and walk as often as you can during your regular day. Here are 16 ways you can lose weight by walking.

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How to Control Anger: Few Tips to Calm Down Fast

Are you an angry bird? Try these simple tricks to chill and think before you act.

1)Understand your anger

Think like a detective and track down clues about the kinds of situations, people, and events that trigger your anger, says Dr. Nicholson. Once you’re aware of them, try to avoid them if possible. If you can’t avoid them, at least you’ll know to anticipate them, which will give you more time to prepare for them so they don’t affect you so negatively. Here are more productive things you can do instead of complaining when you're annoyed.

2)Vent, don't stew

If you are angry with a politician, policy, or other public injustice, do something about it. In one study, researchers from the University of Wisconsin tracked the brain-wave patterns in students who had just been told the university was considering big tuition increases. They all exhibited brain patterns signifying anger, but signing a petition to block the tuition increases seemed to provide satisfaction. Put simply, working to right a wrong is life-affirming and positive. Stewing in a bad situation without taking action is the opposite.

3)Don't beat up your pillow

Forget about punching a pillow, a wall, or the object of your anger. Contrary to popular belief, these common reactions don’t decrease your anger. In fact, studies find, they only increase your hostility. And getting angry over little things can dramatically spike your risk of a heart attack.

4)Take three deep breaths

When you’re angry, your body becomes tense, says Robert Nicholson, PhD, assistant professor of community and family medicine at Saint Louis University. Breathing deeply helps lower your internal anger meter. Try these stress management tips.


5)Don't lose it

Whoever loses it, loses. Losing your temper makes you look like the bad guy to everyone else, no matter who is really at fault, says Southern California psychotherapist Tina Tessina, PhD, author of It Ends With You: Grow Up and Out of Dysfunction. To get better at controlling your anger, visualize a scene in which you got angry and replay the tape several times, each time envisioning yourself responding a different way. You’re actually rehearsing different reactions and giving yourself new options. The next time you’re close to losing your temper, one of these options will pop into your mind, providing you with a better response.

6)Go for a walk

When you get really angry, walk away from the source. Then take a five-minute walking break to get some fresh air, or do something else that provides calm and relief. If your anger stems from the traffic jam you’re stuck in, turn up the radio and sing at the top of your lungs. The idea: Create a mental and/or physical escape from the situation. Here's how you could lose weight by walking.

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Weird Ways the Sun Affects Your Body (Besides Sunburn)

A better night’s sleep? Happier mood? A strange rash? Spending time in the sun has upsides and downsides you’ve never heard of.

Strained eyesight (or worse)

For many, vision problems are an unavoidable consequence of aging, but research shows that exposure to the sun can make these issues even more severe, particularly for people over the age of 40. According to a 2011 study by researchers at Fordham University, the same UV rays that can cause harm to your skin can also damage your eyes, increasing the risk of developing cataracts or other vision problems. In serious cases, this can lead to complete blindness, the study says. Fortunately, the researchers offer a simple fix to the issue: sunglasses. Here are 13 other simple ways to improve your eyesight.


Older-looking skin

“All of the signs that we as a culture consider part of looking old are mostly caused by the sun,” Dr. Reichenberg says. For the most part, this includes wrinkles and brown sunspots on the skin, he says. Dr. Reichenberg says some simple lifestyle changes, such as wearing a broad-brimmed hat or applying a daily facial sunscreen, can make a huge difference. Plus, dermatologists have a few tricks up their sleeve to erase the signs of aging overnight.

Red, blotchy skin

Years of unprotected sun exposure can lead to permanently red, blotchy skin, says Jason Reichenberg, MD, associate professor at the University of Texas-Austin’s Dell Medical School and chief of dermatology at Seton Healthcare Family in Austin. As you age, the sun thins your skin and loosens the structure around your blood vessels, causing them to dilate and generate red and brown areas, primarily across the cheeks and neck. “All of the building blocks of the skin melt, almost like an egg,” Dr. Reichenberg says. When this “melting” process happens, the collagen in your skin spreads out, allowing the blood vessels to appear through the skin. And unfortunately, this condition is irreversible once it begins. “You can’t un-cook an egg,” Dr. Reichenberg says. Here’s how to tell whether that facial rash might be something more serious.

A better night’s sleep

A 2013 study from the University of Colorado at Boulder found that natural light from the sun regulates your circadian rhythm, or internal biological clock, and standardizes your sleep cycle. According to the study, your natural sleep schedule coincides with the timing of the sunrise and sunset. When you regularly expose yourself to sunlight, your body can properly set its internal clock to align more closely with the natural light cycle, and you can count on a solid night’s sleep to carry you through your day. Here, other tips from sleep doctors for better sleep.

A boost in vitamin D levels … maybe

It’s no secret that spending time outside is a great way to load up on vitamin D. Several studies have emphasized the benefits of soaking up some sun, linking the vitamin D found in UV rays to a decreased risk of developing multiple sclerosis, osteoporosis, and even the flu. However, Dr. Reichenberg warns that too much sun can actually reverse the benefit and decrease your levels of the vitamin. “Think of it as a chemical reaction going from a pre-vitamin D to vitamin D,” he says. “When the sun hits your skin, it helps convert the pre-vitamin D to vitamin D, which is good. But there are some studies that show that getting too much sun exposure in a day will actually flip that reaction in the opposite direction.” Worried? Here are signs you might have a vitamin D deficiency.

Improved acne

In limited doses, the sun can help treat various skin conditions, such as acne and psoriasis, Dr. Reichenberg says. Ironically enough, the way it does so is actually the same way it causes skin cancer. The sun turns down the immune system on the skin, which weakens your line of defense against cancer and increases your chances of developing melanoma. However, conditions like psoriasis and acne are caused by an overactive immune system; turning your immune system's intensity down a few notches can help treat them. Dr. Reichenberg warns against relying completely on sunlight to treat acne, due to the associated risk of developing skin cancer. A healthier option: natural acne remedies and the right OTC and prescription medications for acne. Here's more advice about how to treat adult acne.

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6 Ways to Get Organized With ADHD

Disorganization is a hallmark of ADHD—but a few simple tricks can help you calm your mind, clear the clutter, and organize your life.

Make to-do lists, not wish lists

 To-do lists are great organizational tools, but only if they’re realistic. Don’t overdo it; try to set small goals by jotting down no more than five tasks. The experts at ADDitude, a magazine for those with ADHD, recommend writing on index cards and using big, bold letters. Once you’ve completed those first five tasks, flip the card over, and create a new to-do list. Here are sneaky reasons you never finish your to-do list


Start with 15 minutes

Setting a time limit for tasks—whether cleaning up after dinner or organizing a cabinet drawer—is a smart time management strategy for anyone with ADHD. Graff also recommends what she calls “staying in the magic circle” to help you stay focused. “Put your hands to the side and imagine a circle around you; that’s your magic circle and don’t jump out for 15 minutes,” she says. For example, if you’re cleaning your kitchen countertop, start by tackling one small area, and don't move on until it's done or your 15 minutes is up.



Invest in a good timer

ADHD symptoms often make it difficult to predict how much time has passed, how long tasks will take, and to evaluate where you are and what still needs to get done, Ari Tuckman, PsyD, a clinical psychologist in West Chester, Pa. and author of More Attention, Less Deficit, told everydayhealth.com. To the rescue: a good visual timer. Graff recommends the Time Timer, which looks like an oven timer, but has a red disc that covers the face of the clock; the red diminishes as time passes. “Just avoid a timer that ticks—that can drive you crazy,” she say


Stick with sticky notes

With ADHD, it’s easy to get distracted halfway through and wander out of the room before finishing the task. The solution: stick a Post-It note (Graff loves the six-inch ones!) outside of your door or in the room where you tend to wander to most (i.e. the kitchen). Write, “Has it been 15 minutes? Go back!,” she says. “This will keep you on track.”


Eliminate morning chaos

Getting up and getting everyone out the door (and on time) is particularly challenging with ADHD. Aim to get organized the night before—set out clothes, make lunches, pack backpacks or briefcases, etc.—and place any items you’ll need (keys, umbrella, wallet, cell phone charger) near the front door. You may even consider creating an area or “launch pad” near the door with cubbies, pegs, hooks, and containers. Hitchcock Graf also recommends hanging up a family calendar in a central spot.  To make breakfast a no brainer, here's how to organize your pantry. And a clean medicine cabinet cuts down on bathroom time!


Plan and prepare

Before you begin clearing the physical clutter, it’s important to de-clutter your mind and get focused. Take one or two minutes to create a plan. “Close your eyes and tell me what words come to mind,” Holly Hitchcock Graff, CPO, PCC, founder of Clutter Control Angels, tells clients. “Do you see clutter, stressful, overwhelming? Now close your eyes and think about what you want to see—for example, relaxing, a place to read, a place the family can come together.” This will help you slow down, take a breath, and get started.

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