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Reduces stress and anxiety without drowsiness
- found in green tea (8mg) or black tea (25mg).
- supplement 200mg per day
(Dr. Cynthia, 2018)

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reduces stress and its physical symptoms (stomach ache and headache)
- tea 2T in 8oz hot water, steep for 7-10 mins, strain leaves
- bath 2T in bath water
(Dr. Doni, 2018)

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Passionflower & Chamomile Stress-Relief Tonic

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Passionflower & Chamomile Stress-Relief Tonic

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-½ cup dried lemon balm
-¼ cup dried passionflower
-¼ cup dried chamomile flowers
-2  capsules valerian
-1 capsule kava
-2 Tbs. raw, unfiltered honey or organic, unrefined cane sugar

Pour boiling water over herbs, cover, and let steep 7–10 minutes. Strain herbs into cup of preference
Open valerian and kava capsules, and pour into mixture.
Add honey. Stir well to mix.
Let cool, then cover and chill before drinking.
Enjoy :)
(Turner, 2015)

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(Herb, 2018)

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Studies have shown that chamomile as a dietary supplement has shown to improve generalized anxiety disorder
Chamomile can be taken by pill or steeped in tea (Chamomile, 2016)

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Different types of methods of using Lavender:
-Vapor
-Oil
-Dietary supplement
-Tea
Lavender promotes sleep and relaxation

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(Lavender, 2016)

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Magnesium
This is an essential mineral for nerve and muscle functioning in the body.  In 2012 a study by the NIH showed that supplemental magnesium improves sleep/ insomnia.  Getting more and better sleep is important in reducing stress. (careof 2018).
Getting your magnesium through natural food sources is better for you than using a supplement.  However, both sources will work to keep your mag levels where they need to be.
Good food sources include:
Green leafy vegetables, legumes, nuts, seeds, and whole grains.
Magnesium deficiency symptoms include
Anorexia, & weight loss
Nausea & vomiting
Muscle weakness, and spasm
Vertigo
Lethargy
Memory problems, and confusion
Dysregulation of biorhythms (sleep and mental health disorders including insomnia) and,
Cardiac arrhythmia's
Magnesiums main actions include
Fundamental biological reactions in the body
Nerve conduction, and muscle activity
regulate vascular tone, and
Immune function
It is also important in the metabolism of other minerals in the body.
Magnesium can be administered in many forms
Oral, tablets, capsules and liquid
Intramuscular or intravenous, and
through food sources.
Caution must be taken with higher dose as it can cause diarrhea, and gastric irritation.  (Braun, L,. & Cohen, M. 2016)

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Care/of. (2018). Live your best life: how vitamins and supplements reduce stress. Retrieved from: https://takecareof.com/articles/best-vitamin-supplements-for-stress-and-anxiety

Dr. Cynthia. (2018). Herbs and spices that help reduce stress and anxiety. Retrieved from:
drcynthia.com/herbs-and-spices-that-help-reduce-stress-and-anxiety/

Dr. Doni. (2018). 7 garden herbs that reduce stress and benefit your health. Retrieved from:
https://doctordoni.com/2014/07/7-garden-herbs-that-reduce-stress-and-benefit-your-health/

TURNER, L. (2015). do-it-yourself: healing elixirs. Better Nutrition, 77(5), 36-42.

Chamomile. (2016, November 29). Retrieved from https://nccih.nih.gov/health/chamomile/ataglance.htm

Herb, P. (2018). How to Calm Anxiety & Improve Sleep with Passion Flower. Retrieved from https://primalherb.com/how-to-calm-anxiety-improve-sleep-with-passion-flower/

Lavender. (2016, November 30). Retrieved from https://nccih.nih.gov/health/lavender/ataglance.htm

Braun, L., & Cohen, M. (2015).  Herbs & Natural supplements:  An evidence-based guide. ( 4th ed.).  Sydney, Australia: Churchhill Livingstone Elsevier. (volumes 1 &  2)

Health and Fitness News, Recipes, Natural remedies.(n.d.).  Retrieved June 19, 2018, from http://draxe.com/

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Lavender Essential Oil in an Oil Diffuser, promoting relaxation

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2009 double blind study conducted in night shift doctors showed reduced stress and increased alertness
(careof, 2018)

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This plant, from the roots to seeds, are useful in stress reduction and the efficacy has been proven in studies and clinical trials.
(careof, 2018)

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Valerian Root
Valerian is a perenial plant that has been around for 2000 years in ancient Greece.  It has also been in Europe for the last 500 years and the U.S. since 1946.  It is used for it's sedative effects.
The main action is anxiolytic, hypnotic, antispasmotic, vasorelaxant, and an anticonvulsant.
It is used with other herbs and supplements like chamomile, passion flower, skull cap, lemon balm, and hops to help treat,
Insomnia and restless legs
Anxiety, and psychological stress states
OCD
Muscle spasms, cramping, and
Fibromyalgia.
It can be used in Dried root infusions
Liquid extracts
capsules and tinctures. (careof 2018).

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Bacopa Monnieri
Bacopa is a perenial herb.  It has been used in Indian ayurvedic medicine for centuries.  It helps with learning, boosts memory, sharpens focus, lowers stress, and improves mood.  It works by lowering cortisol in the blood which in turn reduces stress. (careof 2018).
Bacopa is grown in wet lands around the Southwestern US and Mexico.
It is a supplement that helps the body overcome stress, memory decline, pain, fevers, inflammation, and can help with epilepsy.
Bacopa can cause stomach upset if taken on an empty stomach, and it has a bitter taste.
It comes in capsule and pill form. (draxe.com)