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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 15 March 2014

The Truth About the Eat Right, Live Longer Diet

This is another diet that is designed with the goal of allowing the dieter to reach a healthy weight as well as take measures to improve their odds of living a long, happy, and healthy life. This diet plan was designed by the presiding member of the Physicians' Committee for Responsible Medicine, Doctor Neil Barnard. The diet purports to accomplish this goal by releasing the power of the foods that you choose to eat so that you enhance your health and slow down the process of aging.

Unlike the Zone Diet, this diet is completely vegetarian, and involves a very limited consumption of fat. Barnard believes that this diet can powerfully impact longevity, because it balances hormones, enhances the immune system, filters the blood, and limits the impact of disease on the cells.

Eat Right, Live Longer Diet Overview

The Eat Right, Live Longer Diet is designed to keep the body healthy at the cellular level, improve hormone balance and strengthen the immune system with the help of a vegetarian diet low in fat.

The diet revolves around the consumption of organic foods with the goal of avoiding pesticides and other contaminants.

Barnard's diet also involves raw vegetables and fruits, because they provide antioxidants and nutrients more effectively than cooked alternatives.

Who Should Try the Eat Right, Live Longer Diet?

This diet could be effective for individuals that are vegetarian or would be interested in adopting a vegetarian lifestyle. This diet is also for people that enjoy cooking and preparing foods, and have the time to do so, because there is little room for convenience foods within the specifications of this diet.

Who Should Avoid the Eat Right, Live Longer Diet?

If you aren't interested in vegetarianism, this diet is not right for you. If you like meat and dairy products and can't imagine a life without them, go ahead and stop reading here. Also, because this diet requires a lot of prep and home cooking, people that require meal flexibility will have a lot of trouble making this diet work.

The Idea Behind the Eat Right, Live Longer Diet

This diet does not emphasize weight loss, but with considerate adaptations and considerations, this diet could easily be an effective weight loss plan. In the book devoted to the diet, there is only a single chapter discussing how the diet can potentially pertain to weight loss.

In spite of the fact that the Eat Right, Live Longer Diet is not designed exclusively as a diet for losing weight, the author explains that a vegetarian lifestyle can be an incredibly effective means to lose weight, with only a few important precautions. He believes that if you simply follow the recommendations of his diet, you'll never really have to “diet” because you will be eating responsible meals every day.

The Specifics of the Eat Right, Live Longer Diet

Barnard's diet plan is not explicitly about losing weight, but making efforts to preserve optimal health. His primary argument for avoiding diary products and meats is that they are packed with drugs, hormones, and chemicals which can negatively impact our immune systems and even make us ill.

Unlike the Zone Diet, this diet involves high consumption of carbohydrates as a means to lose weight, citing research that contends that carbohydrate calories are inefficiently turned into fat by the digestive system, and that they actually take more energy to burn than fat calories.

Another reason he supports a high-carbohydrate diet is because there is evidence that shows that after a person eats a high-carb meal, they emit higher levels of body heat, which supports the hypothesis that these sorts of carbs burn calories more quickly. He goes so far as to say that high-carb foods can actually burn more calories than they produce under some circumstances.

He claims that following this diet can have a strong influence on hormone balance, and can help overweight people lose weight and improve their health overall. This diet claims to improve hormone balance by preventing hormone levels from spiking. Barnard explains that eating excessive fat causes hormone levels to increase, while consuming fiber has the ability to balance hormones.

Nutrition Plan of the Eat Right, Live Longer Diet

The book associated with this diet plan includes one hundred pages of individual recipes, as well as fourteen days of unique meal menus made up of those recipes. Barnard also includes tips on how to shop in order to achieve success with this diet, and also explains how to get your kitchen ready for vegetarian cooking that involves very little fat.

The typical Eat Right, Live Longer Daily Menu looks a lot different than the Zone Diet. An Example of an Eat Right Breakfast would be fruit preserves, applesauce muffins, and an apricot smoothie. Lunch would be something like fruit salad, spinach salad, potatoes, and lentil soup. Dinner would be the meal that looked most different: Dinner may include garlic bread, tomato and broccoli pasta, salad with no-fat dressing, and fresh apricot crisps. Barnard emphasizes constantly that in order for this diet to be most successful, it is vitally important that no dairy or meat products ever be consumed.

There are many reasons why Dr. Barnard recommends raw vegetables and fruits, but one big reason is that these sorts of raw foods drastically increase the synthesis of a compound known as Gluthathione. Gluthathione is a powerful antioxidant which has the ability to take damaging free radicals and other potentially toxic compounds and ship them out of the body. While the Eat Right diet does caution against the intake of excess sugars, it does not emphasize the potential importance of glycemic index as a lot of other diets do.

Expert Opinion of the Eat Right, Live Longer Diet

Most nutrition experts believe that the Eat Right, Live Longer Diet is indeed a healthy diet, if you have the power to maintain it. It's not necessarily a problem inherent with the diet, but most people would probably find the diet hard to follow because they are not willing to commit to a purely vegetarian diet.

With regard to health concerns, there are two primary issues for people over the age of fifty that are interested in the diet. The first issue is that the diet lacks both Vitamin D and B12, as well as calcium. The diet plan does explain how to add Vitamin B12 in the diet, but does not do a good job of explaining how to get the Vitamin D and Calcium needed for a healthy and balanced diet. Of course, one could add multivitamins and other supplements to take care of these dietary needs.

Barnard contends that if you follow his diet appropriately, you can get by with less calcium in the diet because you are eating less protein. Protein consumption has a negative impact on calcium retention, which necessitates an enhanced need for Calcium. He also explains that if you get enough sunlight every day, you won't need Vitamin D from the diet. The problem with this is that after the age of fifty or so, your body will start to produce its own Vitamin D less effectively.

If you are interested in losing weight and balancing your hormones, this is a very strong vegetarian diet. If you do exactly as the diet says, you will likely lose weight. The diet will also produce a number of health benefits which should greatly decrease your mortality risk as well. This diet will likely reduce your risk of hypertension, heart disease, diabetes, and even probably some types of cancer. The issue is simply a matter of your own personal commitment to the diet and your ability to spend the extra money necessary to live by an organic diet.

The main way that we would suggest that you supplement the diet would to make sure that you take a multivitamin that has a full daily value of both Vitamin D and B12, as well as one gram of calcium.

Calorie Requirements of this Diet

Although this diet does not go into explicit detail regarding how to lose weight,their rule of thumb for your calorie consumption is that you should aim for ten calories for every pound that you want to weigh. So if you weigh 200 pounds and want to weigh 165, you shouldn't eat fewer than 1,650 calories per day. This is the only suggestion that the author makes with regard to your caloric consumption.

Final Thoughts on the Eat Right, Live Longer Diet

Since this diet does not include high levels of protein and is very low in fat, you will easily be able to lose weight if you want to. Most of the foods suggested, outside of carbohydrates, are very nutrient dense while not adding too many calories. Remember, however, that vegetarianism is not a sure-fire way to lose weight, because many people find that as they adapt to their new lifestyle, they find other ways to tack on unnecessary calories.

Also, if you aren't overly interested or do not have the budget for a purely organic diet, the benefits of an organic diet are not fully vetted, and you will likely experience most of the same benefits if you choose your foods conscientiously, even if they aren't certified organic. Finally, recommendations such as avoiding tap water because of chlorine are not well-founded, but may produce some small, if only modestly significant benefit.

Eat Right, Live Longer Diet Recommendations

Eat lots of whole grains, vegetables, and fruits; source produce organically, drink bottled water

Eat Right, Live Longer Things to Avoid

No dairy products, no meats, no produce that isn't organic, no tap water


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 15 March 2014

Nine More Natural Ways to Relieve Anxiety

Manage Your Diet to Relieve Anxiety

It is just the way that humans are wired—when we are hungry, we get irritable and anxious. There is even a correlation between anxiety and changes in blood sugar. If you start to feel panic or high anxiety, this may mean that your blood sugar is starting to drop. If you find that you are experiencing a small bout of anxiety and you haven't eaten in awhile, grab yourself a small snack, like some dark chocolate or a handful of pistachios. Pair it with a cup of non-caffeinated tea or just a big glass of water.

This will help in the short term, but you should also think about altering your lifestyle so that your body manages anxiety more effectively in general. Many physicians recommend eating a diet focused on vegetables, fruits, and whole grains, with an emphasis on choosing healthy meats such as poultry or seafood while eating much less red meat.

Also, it is recommended to eat a lot of dark green leafy vegetables such as spinach in order to get folate, and including green tea is a great way to ensure that you get a high level of phytonutrients that have antioxidant qualities as well as anti-anxiety properties. A diet like this will keep your blood sugar balanced and will provide your body with all of the energy and nutrients it needs to run at peak performance, which will mitigate anxiety in a variety of ways.

Eat Breakfast!

A healthy diet can do wonders for your anxiety, but don't try to save calories by skipping your breakfast. There is a strong correlation between people that skip breakfast and people with tendencies toward anxiety, and the reverse is true as well. Great things to add to your breakfast are eggs and whole wheat. Whole wheat is highly beneficial because it is densely nutritious, takes a lot of work for your stomach to burn, which helps keep insulin levels balanced, while providing you with a lot of energy. Eggs are great because they are the number one source of choline found in nature. People that do not get enough choline are more likely to experience anxiety.

Skipping breakfast is bad for anxiety, because it encourages your body to produce unhealthy levels of cortisol. Cortisol is the hormone which controls and balances the fight-or-flight response. Cortisol is a necessary hormone which controls pain and helps you make split decisions and act on impulse when needed, but when your body makes too much, it can leave you on edge and can cause you to become more and more unhealthy over time. People with elevated cortisol are prone to very high levels of anxiety and are at increased risk of a number of different cardiovascular complications, including heart attack and stroke.

Omega-Three Fatty Acids and Anxiety

Omega-Three Fatty Acids are essential oils that you can only get from animal products. These essential oils are highly beneficial and necessary to optimal health, and fish have the highest concentration of Omega-Three Fatty Acids. These Fatty Acids have been shown to alleviate anxiety among their other various benefits. In one study, students were given 2.5 mg Omega-Three Capsules once per day over the course of three months. The group that took these capsules experienced less anxiety than those that were on placebo.

Even though supplements are an acceptable way to get your essential Omega-Threes, nutrition specialists recommend getting them from natural sources whenever you can. The fish with the highest levels of Omega-Three Fatty Acids are cold-water species of fish such as salmon. A single, six ounce fillet of salmon contains 3.5 g of Omega-Threes.

Other Benefits of Omega-Three Fatty Acids

Omega-Three Fatty Acids play a role in a large number of different biological functions, and the human body is unable to produce them, so we have to get them in our diet. There is evidence that getting healthy levels of these nutrients can protect the heart from both heart disease and stroke. Omega-Threes are really good for the heart because they promote increased levels of Healthy HDL cholesterol, which many people in America don't get enough of in their diet.

This nutrient also helps to promote normal blood pressure, and can be used as a means to alleviate hypertension when taken in high doses recommended by a qualified physician. The positive impact that Omega-Threes have on cholesterol also reduces diabetes risk, because the nutrients have a suppressive effect upon triglycerides and apoproteins which are a diabetes marker.

Stop Creating Disasters in Your Mind

One issue that people with high levels of anxiety face is that they have a tendency to turn small problems into major problems in their mind. When an episode of increased anxiety hits, many people have a tendency to immediately consider the worst. They think about something that frustrates them or causes them anxiety and they extrapolate that out to worst-case scenarios, which amplifies the anxiety and makes minor issues seem like major problems.

Think about the way you feel when you experience anxiety. Do you have this tendency to automatically brace yourself for the worst? When you start to feel anxiety, force yourself to calm down. Engage in a bit of focused breathing, then take a quick walk and think through your problem realistically rather than letting your anxiety take control.

When you take the time to evaluate your anxiety, you will find that the root of your episode is far less of an issue than you originally led yourself to believe, and you can take steps to further relieve your anxiety and mitigate the situation. We have a tendency to see far more catastrophes in our mind than actually occur in a lifetime.

Engage in Heat Therapy

There is a reason why spending time in a steam room or sauna provides feelings of relaxation. Engaging in heat therapy has a medically-proven ability to reduce both anxiety and muscle tension. Feelings of warmth seem to have the ability to manipulate the neural circuitry which helps determine your mood. Getting in a sauna or hot bath increases the secretion of the hormone serotonin, which is widely referred to as the pleasure hormone.

Some medical professionals hypothesize that this increase in body temperature may be one of the reasons that exercise has the ability to improve mood. It also may explain a bit of why a hot cup of tea and a warm fire have the ability to provide the same sensations of comfort and contentment. There is no doubt that comfortable warmth of any kind has the ability to change the way the way that we think and we feel.

Other Benefits of Heat Therapy

Heat Therapy is a natural form of pain relief. A heating pad or electric blanket wrapped around an area experiencing pain can help alleviate the impact of that pain. Heat Therapy is also good for rehabilitation after an injury because strained or damaged muscles and other tissues often suffer from blood vessel constriction which slows down the healing process.

Heating pads can increase blood flow to a particular area to stimulate healing. Heat Therapy can also be used to alleviate headaches, which are often caused or exacerbated by stress in the neck and shoulder muscles.

Go Out and Experience Nature

If you are experiencing a lot of stress, there is strong scientific evidence that going out for a walk or jog in the forest can do more to improve your mood than physical exercise alone. Perhaps there's something about the beauty of nature and our undeniable attraction to it which has the ability to help us feel more at ease.

In one Japanese study, researchers took two groups of people out for a walk. One group walked for twenty minutes in a beautiful forest environment. The other group walked the same distance for twenty minutes in an urban environment. They found that the levels of cortisol and other stress hormones were lower among those that walked through the forest landscape.

Other studies have been performed in the United States based on the same premise, and similar results were found. Researchers hypothesized that forests have the ability to both tranquilize those that experience it as well as improve their overall mood, especially if the individual has recently labored or experienced anxiety.

Learn How to Meditate and Turn Off Your Mind

One thing that causes anxiety and amplifies stress is the fact that, especially in the West, we have a tendency to leave our brains on all the time. If there is one important thing to know about stress, taking time to collect oneself occasionally is incredibly important if one is to maintain a balanced psychological profile. In Buddhist societies, meditation is central means to foster mental balance and enhance the mind's connection to the body and the environment.

As scientists have studied meditation, they have found that it produces profound benefits to not only the body, but the mind as well. One aspect of Eastern Meditation is Mindfulness. It is important to learn how to turn your thoughts on and off through your sheer will and concentration. In doing so, you give your brain time to reset itself and focus, which is a fantastic way to eliminate anxiety. Many psychologists utilize meditation in their therapy, because it helps give the patient the opportunity to appreciate the moment rather than agonize over the past or the future.

Other Benefits of Meditation

Meditation not only induces relaxation and reduces anxiety, it has a number of other health benefits as well. There is evidence that meditation has the ability to help people control pain, allowing themselves to handle physical pain more easily. It actually appears that meditation reduces activity in the portion of the brain which registers pain. Meditation also safeguards the mind against cognitive decline, because it encourages the prefrontal cortex to maintain its thickness, which normally starts to lose its volume with age.

The reduction in psychological stress is also correlated with an increase in cardiovascular health. Men and women that meditate have healthier blood pressure, and they produce more nitric oxide, which is responsible for expanding blood vessels. Meditation also has the ability to reduce the body's inflammation response, which helps the immune system stay stronger.

Be Mindful When You Relax

This is connected with mindful meditation, but you can engage in it at any time, even when you only have a few brief moments to contemplate. This concept is easily incorporated into breathing exercises, if you would like to enhance the benefits of that activity. While you are sitting or resting peacefully, take the time to ask questions and engage in quiet reflection. Don't allow yourself to get caught up in things that give you anxiety, let your mind wander.

Any form of relaxation where you exert your control over your mind will produce both psychological and physiological benefits. Anxiety is the mind and body's unwillingness to let go, and if you teach yourself how to let yourself let go and distance your mind from your troubles and your neurological quirks, you will become more effective at removing anxiety from your health and improving your health.

Take the Time to Recognize Your Own Anxiety

The first necessary step to controlling your anxiety is reflecting on yourself enough to realize the impact that stress is having on your life. Understanding your mind is the first priority when attempting to curb your anxiety.

It's important to understand that recognizing your own anxiety is an important factor in combating it. One of the most effective means to mitigate anxiety is to foster this sense of mindfulness, and it is truly a skill that has to be learned. Beyond the foundation of self-realization, you can start to take further steps to control your anxiety, including cognitive reframing, positive self-talk, and strategies of relaxation and mindfulness.


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 13 March 2014

Ten Natural Ways to Relieve Anxiety

Chamomile and Stress

Chamomile Tea has been used for hundreds if not thousands of years in order to induce relaxation and relieve anxiety. Unlike many other forms of tea, Chamomile is naturally non-caffeinated. In addition to this, Chamomile also has chemical properties similar to a mild muscle relaxant. Stress is both a physical as well as a psychological phenomena, and easing pressure on the muscles also improves the psychological perception of stress. Chamomile can also help alleviate skin inflammation associated with anxiety.

Other Benefits of Chamomile

Chamomile also provides other benefits, and can actually reduce skin inflammation, regulate the severity of a fever, and it acts as a cough suppressant. In one scientific study, participants drank chamomile tea daily for fourteen days. By the end of the study, they were discovered to have higher levels of a compound known as Hippurate, which is associated with a stronger immune system.

Green Tea (or L-Theanine) and Stress

Green tea does contain mild amounts of caffeine, but not nearly as much as other forms of tea. It is also possible to find decaffeinated Green Tea. Like Chamomile, Green Tea also provides anti-anxiety benefits when consumed. This is primarily because of an amino acid known as L-Theanine which appears in high quantities in Green Tea. Medical studies have shown that L-Theanine positively impacts the cardiovascular system by balancing blood pressure and controlling heart rate.

A few small studies have shown that participants with high anxiety did experience statistically significant calming benefits when taking 200 mg of L-Theanine, which is the amount of L-Theanine you would intake with 5 strong cups of Green Tea per day. If 5 or more cups of Green Tea sounds like too much for you, you could opt for a supplement instead.

Other Benefits of Green Tea

Even if you need to supplement your green tea drinking with L-Theanine to experience optimal anti-anxiety effects, there are numerous other reasons why green tea is good for you. The best thing about green tea is that it has more antioxidants than any other type of tea. The antioxidant compounds in green tea are known as polyphenols, and these compounds have been scientifically proven to provide anti-carcinogenic and anti-inflammatory benefits. Again, any product which provides Anti-Inflammatory benefits will likely have at least a small impact on anxiety levels.

Hops for Anxiety Relief

You may be surprised, but the hops which are used as an ingredient in beer actually have some anti-anxiety benefits. Don't head to the bar to turn up a beer yet though, because, unfortunately, the Anti-Anxiety benefits of hops do not survive the brewing process. The part of the hops that has the ability to relieve stress is the essential oil of the hops.

Hops can actually be used as a sedative, and there are companies that sell pillows filled with hops. There are specialty teas that contain hops, but because of their intensely bitter flavor, it is usually brewed with mint, chamomile, or other flavors which are effective at covering up the bitterness.

Other Benefits of Hops

The sedative benefits of hops and its relative, Valerian, have been shown to be effective in the treatment of insomnia if taken regularly over the course of a month. Hops are also good for digestion because they stimulate the release of digestive juices. If you experience digestive troubles as a result of stress, Hops seems to provide effective relief.

There is even evidence that Hops have the ability to help evacuate toxins from the body. For women, high doses of regular hops supplements can be an effective treatment for mild to moderate symptoms associated with menopause, because hops produce plant Estrogens. Finally, there are studies that show that Hops provide neurological benefits. Because of these plant Estrogens, Hops supplements may be better for women than men, because long term use may suppress natural Testosterone Production.

Valerian for Anxiety

Drinks like Green Tea provide sedative effects without impacting energy level or encouraging sleepiness. Other herbal anxiety supplements are better to take at night because they both alleviate anxiety and encourage restful sleep. Valerian is a member of this class of Anti-Anxiety supplements. Valerian, like hops, has shown benefits for the treatment of insomnia, and some nations, including Germany, even approve Valerian as a means to treat sleeping issues such as insomnia and jet lag.

Other Benefits of Valerian

Valerian is another Anti-Anxiety treatment that also acts as a muscle-relaxer. Valerian appears to have stronger muscle-relaxing effects, and is effective at alleviating issues related to muscle spasms, including muscle tension, muscle pain, and cramping.

The good thing about Valerian as a sleep aid is that, unlike other treatments such as Melatonin, Valerian does not produce a groggy and hung over feeling in the morning for most users. Finally, Valerian is even recommended for high blood pressure exacerbated by stress because it both reduces stress and relaxes the veins and arteries, reducing blood pressure.

Lemon Balm for Stress

The name may lead you to believe as such, but Lemon Balm is actually not related to lemons, although Lemon Balm does produce a distinct citrus scent. Lemon Balm has been used in the West for several centuries, since the Middle Ages at the latest, as a means to alleviate both anxiety and stress. It can also help you sleep by proxy. Lemon Balm is a mild sedative, but it also has the ability to enhance attention.

One particular study showed that participants that took 600 mg lemon balm extracts were both more alert and less anxious than they were if they were provided a placebo. It's important to slowly increase the dose over time, however, because taking too much at once can actually produce anxiety.

Other Benefits of Lemon Balm

Lemon Balm has strong antioxidant benefits, and in one study, radiology staff were provided lemon balm supplements, and were found to experience less damage as a result of X-Ray exposure, which increases the level of free radical activity in the human body. Lemon Balm also appears to produce psychological benefits, in the areas of cognition and mood.

There have even been studies in Alzheimer's patients that have shown that Lemon Balm supplementation can improve the symptoms of Alzheimer's in patients suffering from the moderate and mild forms of the disease. The reason for these benefits is that it inhibits the activity of both butyrylcholinesterase and acetylcholine in the brain.

Exercise and Stress

Not every treatment for anxiety comes in the form of a pill, capsule, or consumable. Exercise is a fantastic way to modulate and alleviate stress. Exercise stimulates the metabolism and encourages the brain to produce endorphins which have the ability to counteract stress and anxiety. Another good thing is that although some anti-anxiety treatments and supplements take days or weeks to work, exercise provides some benefits immediately and with continued exercise, it provides enhanced benefits!

In addition to the physiological benefits of exercise, it also produces benefits because it contributes to a fitter and healthier you, which has the ability to relieve anxiety associated with health and self-perception.

Other Health Benefits of Exercise

As you likely already know, exercise provides significant benefits to nearly every aspect of health. Exercise stimulates your cardiovascular system, which strengthens the heart and helps to control blood pressure. Also, exercise increases your metabolism, which causes you to burn fat more quickly and gives you more energy and vitality to attack the realities of your everyday life.

Exercise also provides other psychological benefits in addition to simply relieving stress. Exercise has been proven to reduce the impact of depression, making it easier to stay happy. There is even strong evidence that physical activity improves cognitive and mental health as well, stimulating memory and improving attention span.

The Twenty-One Minute Cure for Anxiety

This is an extension of the previous suggestion, which relates to the immediate benefits of exercise and physical activity in general. If you are experiencing feelings of stress, one of the best things you can do is turn to exercise. When you feel stressful, take twenty to thirty minutes to exercise, in whatever way you would most prefer. You can run, swim, lift weights, or anything that will get your heart rate up.

Stimulating your heart rate and getting your body moving will have a direct effect upon both your anxiety and stress levels. Twenty-one minutes is the average length of time that it takes to stimulate the neurological benefits of exercise, and as soon as you are done, you should feel a greater level of psychological balance return to your mind. Anxiety and stress are both psychological and physical responses. Physical activity is a powerful outlet for that stress, which will alleviate the psychological effects.

Passionflower for Anxiety

The name of this flower is somewhat misleading in regard to the effect that it can have on the body and mind. Although the flower was named for its vibrant and colorful appearance, its effect on the body is actually sedative. Like Valerian, Passionflower is another supplement that has been approved as a medical treatment by Germany, which has provided approval for the use of Passionflower as a treatment for restless anxiety.

There is even scientific evidence that Passionflower is so potent that it can provide the equivalent benefits of prescription medications. Because of it's anti-anxiety sedative qualities, it is very useful as an insomnia treatment. Like other sedative supplements, it should not be taken alongside prescription sleep aids and other sedatives. Also, because of its potency, it is recommended not to utilize Passionflower for longer than thirty days without discussing it with a doctor.

Other Benefits of Passionflower

When combined with St. John's Wort, there is evidence that Passionflower has the ability to modulate depression and help patients experience an improved outlook on life. Passionflower can also be useful for women suffering from issues related to Menopause, including headache, insomnia, and anger. Passionflower can even be an effective treatment for women that are not interested in Hormone Replacement Therapy or not eligible.

Like many other anti-anxiety treatments, Passionflower also appears to have cardiovascular benefits. There is evidence that Passionflower supplementation has the ability to significantly reduce blood pressure. It appears to primarily impact systolic blood pressure, which refers to the pressure within the arteries when the heart is pumping. Finally, Passionflower has an impact on the accumulation of damaged cardiovascular fats known as oxidized lipids.

Lavender for Stress

It's no surprise that there are a number of flowers that have anti-anxiety effects, and perhaps these effects have even affected our perception of them, indelibly connecting flowers with happiness and relaxation. Lavender is considered to be an emotional anti-inflammatory, and just the scent has the ability to relieve stress, with a number of studies to back it up. In one study, students actually deeply inhaled lavender oil before taking an exam.

This reduced the level of anxiety in the participants, but some students experienced a bit of mental fuzziness as a result of the inhaled concentration. In Germany, Lavender has even been studied as an anti-anxiety drug, tested as a treatment for Generalized Anxiety Disorder. They found that these specific lavender pills were as effective as Ativan at alleviating this form of anxiety.

Other Benefits of Lavender

Lavender is widely used in aromatherapy for a number of different purposes. There is evidence that Lavender has the ability to treat fatigue, nervous disorders, and headaches. Lavender oil is used as an herbal remedy for a number of skin conditions, including acne, eczema, wounds, and fungal infections. The benefits resulting from eczema may be the result of the benefits of massaging with oil rather than the type of oil itself, however.

There is also scientific evidence that Lavender Oil has the ability to reduce pain, and in one study, patients that inhaled a mixture of oxygen and lavender had an increased pain tolerance as opposed to those that inhaled oxygen alone.

Controlled Breathing for Stress Reduction

Controlled breathing is another effective means to regulate anxiety. One technique that has been shown to be highly effective is known as the 4-7-8 Breath, and is a breathing strategy related to yoga. In order to perform this breathing technique, first breath out completely through your mouth. Immediately after breathing out, inhale through your nose for four seconds. After inhaling, hold your breath for the following seven seconds. Finally, exhale through your nose slowly over the course of seven more seconds.

Engaging in regular controlled breathing can enhance the benefits that you experience through a single session, and can even optimize your function at the genetic level. There have been multiple studies that have shown that performing breathing exercises regularly actually has the ability to alter the way that your genes express themselves, in ways that actually re-tune your stress response.

Other Benefits of Controlled Breathing

Controlled breathing not only helps control anxiety, but it helps control heart rate and blood pressure as well. If you practice controlled breathing techniques such as the one described above, the end result will be a boon to your cardiovascular system. There is evidence that breathing exercises reduce the risk of brain aneurysm and stroke also. Controlled breathing and meditation also have the ability to improve connections in the brain, and it is shown that regular meditation and focused breathing can improve sensory processing and attention.

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Correctly performed testosterone therapy can be your ticket to health.

Three sided solution: Testosterone + HCG + Arimidex

If your doctor only prescribes testosterone by itself, you will probably have a rough ride. The tendency is for you to feel great the first couple months, while you increase testosterone levels, followed by a slow deterioration, once your estrogen creeps up.

High estrogen negates a lot of the positives from testosterone therapy, resulting in the same symptoms of low testosterone you had in the first place!

The solution is to add a drug called Arimidex. It's called an aromatase inhibitor, which essentially blocks the conversion of testosterone to estrogen. It has the effect of increasing testosterone levels, while keeping your estrogen low.

Once you have your testosterone and estrogen solved, it's time to stop the next inevitable decline? Shrinking testicles.

This is where HCG (human chorionic gonadotropin) comes in. It prevents both infertility and testicle shrinkage. Your testicles shrink because your body thinks it doesn't need to make testosterone anymore.

For some, small testicles may seem like just a cosmetic problem. But HGC does more than increase testicle size, it also increases adrenal function, which can have positive effects on well-being, libido, and energy.

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