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A Holistic Approach to Anxiety

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Feeling anxious? Here are five natural ways to lower anxiety

Contrary to what most people think, stress and anxiety are very different conditions. Anxiety precedes a potentially undesirable circumstance. Therefore, anxiety produces stress. This makes anxiety anticipatory and means that reducing anxiety can prevent future stress. While there are many causes for anxiety, general health and wellness may be one of the best ways to counter negative feelings. Here are five holistic, drug-free ways to lower your anxiety and help you feel better.

The first way is to clean up your diet. While there’s no such thing as a perfect diet, a few simple changes can help you avoid anxiety. For instance, you should avoid caffeinated or alcoholic drinks, as both acts as catalysts for anxious thoughts and behaviors. Adding natural supplements can also help to relieve anxiety. Abstaining from refined sugars, added sodium, and saturated fats is also key as these damage your bodily system and may contribute to negative emotions.

The second way is to advance your spiritual health. Spirituality is the connective tissue between our values, beliefs, and faith systems. Every time we engage with your spirituality, we move further towards a deeper understanding of who we are. In the process of personal discovery, we find the causes of our anxieties, allowing us to rationalize them and curtain their effects.

The next thing you can do to lower anxiety is practice mindfulness. With mindfulness, we focus on the positive features in ourselves and our environment. We cease all activity, relax the body, and enter a calmer state from which we can appreciate our lives more.

The fourth way is by simply moving your body. A sedentary lifestyle does more than just damage your body—it also takes a toll on the mind. But studies suggest that a walk as short as 10 minutes can significantly lower anxiety. So, in just a few short walks a day we can get in all the recommended daily exercise we need while reducing feelings of anxiousness.

Lastly, getting into a routine can help you beat anxiety. Through consistency, we can begin to root the sources of our anxieties. Very often just getting enough sleep every night is sufficient to improve mood and overall wellness while finding a good eating schedule can help you avoid unhealthy dietary habits that lead to anxiety. READ MORE

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The Butterfly Friendly City

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To save the monarch butterfly, US cities are creating specially-made gardens

With their distinctive black-and-orange wings patterned as precisely as stained glass, the monarch butterfly is a beloved insect in America. The sad thing is nature societies are observing huge drops in the populations of these beautiful butterflies. In 2018, the National Wildlife Federation reported a nearly 15 percent decrease of eastern monarchs overwintering in Mexico from the previous year, while the Xerces Society for Invertebrate Conservation, a nonprofit which organizes annual counts, estimated a 97 percent decline of western monarchs overwintering in California compared to the 1980s.

From extreme weather events to warmer temperatures, the monarch faces an array of survival challenges, but habitat loss from pesticides and urban development is especially devastating. The insect needs milkweed for laying eggs and feeding caterpillars, and particularly in cities with limited green space, those vital plants can be sparse. But now that the US is becoming aware of the plight of the monarch butterfly, more and more cities are creating monarch-friendly spaces where they can thrive.

In New York City, for instance, a “vertical meadow” has been created on the Smithsonian’s design museum. The meadow contains milkweed vines and flowering vines to feed butterflies at all stages of their life cycle as well as a protected central inner space where monarchs can procreate. New York City isn’t alone in having a specially-made garden for monarchs. In fact, over 400 monarch gardens can be found across the US in cities like Chicago and St. Louis. READ MORE

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Animal Crossing

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Why countries around the world are building highway overpasses just for animals

Highways are disastrous for the environment. These wide, dangerous roadways can cut wildlife from the resources they need to thrive, causing them to make the perilous journey from one side to the other. Countless animals have become roadkill as a result, not to mention the many drivers who have perished upon colliding with a deer or some other large animal. From the 1950s onwards, many countries in Europe have dealt with the problem by creating wildlife overpasses—structures that are designed to blend in with nature and that allow the animals to safely cross sides. As National Geographic reports, more and more places around the world have started to create wildlife overpasses over the years to protect their precious animals. There are overpasses used by moose in Canada, bobcats in Montana, and crabs on Christmas Island. With every project, researchers learn more about how animals interact with the passageways. As it turns out, different species prefer different types of crossings. For instance, elk and grizzly bears like big, open structures while cougars, accustomed to forests, prefer more constricted passings with more cover. And it’s not only overpasses that are spreading across the world; underpasses are becoming popular too. These passageways are usually compact, and so are especially helpful to smaller animals—water voles in London, badgers in British Columbia, pumas in Brazil—but in Kenya larger ones are even being used to assist elephant herds. Us humans have to recognize that our highways are a danger to wildlife. At least with these over-and-underpasses, we have an effective way to reduce the harm. READ MORE

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The Five Minute Rule

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Here’s a simple trick will help you get any unpleasant task done

How many times have you been faced with a task that feels insurmountable? Perhaps it has no end in sight, or you don’t know where to start, or it’s just so darn unpleasant that you don’t even want to begin. That is when the five-minute rule comes in handy.

The idea behind the five-minute rule is this: whenever there’s something you need to do that you really don’t want to do, agree to just do it for five minutes – literally setting a timer if you want – and then you can quit with no guilt afterwards. That’s it. You’ll find that when you devote five minutes of your time and energy towards something, you’ll actually be able to get that task done—or at least, make progress on the task.

Whether it’s cleaning the bathroom, practicing an instrument or new language, folding laundry, deleting emails, doing a quick ab workout or going for a run, picking up trash outside, doing online research, making a necessary phone call, starting on that book you’ve always dreamed of writing – no matter the size or type of project, putting in five minutes will always make you feel better. READ MORE

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Vegan sources of calcium

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Here are 10 non-dairy foods that are rich with calcium

Calcium is well known for its ability to build and maintain your bones, but that’s not the only thing it does. It’s also important for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. Most people get their calcium from dairy products such as milk and yogurt. If you’re vegan, however, these options are off the table. To get all the calcium you need without the dairy, check out the following 10 vegan foods. First option: soy foods such as tofu and tempeh. Not only do these soy foods provide calcium, but they are also a great source of fiber and minerals. Beans, peas, and lentils are another great source of calcium, as well as protein and fiber. The good thing about these foods is that they’re cheap. The third calcium-rich food on our list is nuts. Almonds, followed by Brazil nuts, are your best choices when it comes to nuts. Fourth option: seeds. Tahini, which is a butter made from sesame seeds, provides the most calcium, followed by chia and flax seeds. Certain grains such as amaranth and teff are good for calcium too. Both can be ground into a flour and used to thicken soups and sauces. Seaweed is our sixth food that will boost your calcium intake. Another good source of calcium is certain vegetables and leafy greens. For instance, spinach, bok choy, and kale can all give you the calcium you need. Number eight: dried figs and other fruits such as oranges and blackberries are great for improving calcium-intake. Option nine involves plant-based milks and yogurts, To make sure they have good amounts of calcium, check the label on the back. Lastly, blackstrap molasses is abundant with calcium. It’s also high in sugar, so make sure to eat this in moderation. READ MORE

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