8 natural tranquilizers that help control anxiety and other ailments

The hectic routine, worries about work and personal life make many people worried and end up resulting in an accelerated pace of life. From this, they end up resorting to the use of medication to calm the mind and relax a little. Other people prefer to use natural tranquilizers to help with anxiety. Check out the explanation of nutritionist Dr. Drieli Seron (CRN 5013/8) on the use of natural tranquilizers.

What are natural tranquilizers

According to nutritionist Drieli, natural tranquilizers are “a safer alternative to drugs that calm and calm people down”. There are several options for sedatives, but Drieli said that this option “is not going to replace, in many cases, allopathic medicines, but for most people, it is a good alternative”. For her, combining the use of natural tranquilizers with changes in behavior and lifestyle can further favor the effect of tranquilizers.

8 natural tranquilizers that can be allies in everyday life

See below the main natural tranquilizers recommended by the nutritionist:

1. Passion fruit

Perhaps the most popular on the list, passion fruit can be a great ally to help you calm down. According to the nutritionist, what really has the calming effect is the passion fruit leaf because of the “quantity of alkaloids and flavonoids it has”. Also known as passionflower incarnatait “acts on the central nervous system, gives the sensation of muscle relaxation and helps well in the control of anxiety”, added Drieli.

2. Chamomile

Chamomile is also very common and is “rich in flavonoids and has anti-inflammatory action and contains plenty of antioxidants”. According to Dr., the anti-inflammatory function of chamomile helps with relaxation, as “the inflamed person and excess body fat can impair the body’s functioning and, consequently, hormone production, leaving the body accelerated and with difficulties to relax. ”. The plant can also help with the relaxation of the nerves and also the GABA receptors, which “in addition to inducing sleep, helps in reducing anxiety”.

3. Fennel

Fennel also has a calming effect, as it “has nutrients, especially magnesium, that help with relaxation”. The nutritionist highlighted that fennel contains “flavonoids that help in the concentration of glutathione, improves antioxidants and prevents free radicals”.

4. Valerian

This plant “acts on neurotransmitters, induces sleep and can only be used with medical prescription”. Thus, the nutrition professional is not able to prescribe the use of valerian, because it has a “great effect on the central nervous system”, Drieli explained.

5. Kava-kava

Kava-kava has “anxiolytic and relaxation and sleep-inducing effects” (1). Some substances found in the plant act directly on the central nervous system, so it is “commonly used to treat anxiety or other nervous disorders” (1). Its consumption does not cause adverse effects, but the elderly, people with Parkinson’s disease and patients with liver problems cannot use kava-kava (2).

6. Hops

hops (humulus lupulus) is used in brewing beer, but it can also help “reduce stress, anxiety and improve sleep quality (2). The sedative effect, which helps in the treatment of anxiety and insomnia, comes from the action of methylbutenol (2). The plant can be consumed in the form of teas, infusion of the leaves, or capsules with dry extract (2).

7. St. John’s Wort

It is a plant that acts on the central nervous system and can be used to help treat mild and moderate depression (2). St. John’s wort inhibits the action of the enzyme monoamine oxidase (MAO), which is responsible for the degradation of neurotransmitters (2). However, it is contraindicated for patients using anticoagulant drugs, oral contraceptives, asthma and heart failure medications (2).

8. Lemon balm

Lemon balm or melissa, the scientific name medicinal plant Melissa officinalis, has a calming action that helps in the fight against anxiety, nervousness and insomnia (3). The herb is very popular because of its palatability and high sensory acceptance, as well as being widely used to treat headaches, flu, chronic bronchitis and rheumatic pain (3).

These natural tranquilizers are easy to access and consume and can help you improve your quality of life. So, try to include some of them in your diet to enjoy their benefits and relax!

7 foods that act as tranquilizers

Drieli said that other foods can also help the body relax. Check out some examples below:

1. Banana: “source of magnesium, tryptophan and precursor of serotonin”;
2. Cinnamon “has a relaxing effect and acts on GABA receptor channels”;
3. Avocado: “is a source of glutathione, vitamin E and folic acid”;
4. Red fruits: “rich in anthocyanins”;
5. Nuts and oilseeds “in addition to being good sources of zinc, they are good sources of magnesium”;
6. Kiwi “is a precursor of phytomelatonin and (…) its consumption can help a lot in the quality of sleep”;
7. Chocolate 75% cocoa: “rich in antioxidants, polyphenols and flavonoids”.

For the Dr., “these foods must be present in general in the person’s diet. It’s no use eating a banana at the end of the day and thinking you’ll relax because of it”. Therefore, she highlighted that it is also essential to make “changes in lifestyle and eating habits”.

5 steps you can take to stay calm

Don’t just put all your expectations on natural tranquilizers! It is necessary to adopt some habits that help in the quality of life. Check out some suggestions from nutritionist Drieli Seron:

1. “Have a balanced life in relation to food, all meals should provide nutrients for the body”;
2. “Consume less processed and processed products”;
3. Do physical activity, “it is one of the main guidelines for those looking to have a healthier life. Physical exercise helps in the production of serotonin”;
4. Reduce screen time so you don’t interfere with sleep hours;
5. “Have a good intake of water and fluids during the day, as this is very important for the functioning of the body”.

“Each one has a need, so it is important to look for a specialized professional to respect the limits of each organism”, concluded Drieli. So, don’t hesitate to seek help from a doctor to improve your well-being. Enjoy and also check out the best teas to sleep and have a good night’s sleep!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.