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Vitamin K Deficiency Can Be Dangerous: These Are 3 Common Symptoms

A vitamin K deficiency can have serious consequences. You should pay attention to three specific symptoms, because they are particularly common in the case of a deficiency. We explain how to recognize a vitamin K deficiency.

Vitamin K: Deficiency occurs more quickly in certain people

Along with vitamins A, D and E, vitamin K is one of the fat-soluble vitamins. The body cannot produce it on its own, so it must be obtained from the diet. A deficiency can lead to blood clotting disorders.

According to the AOK, the vitamin is divided into vitamin K1 and K2. Vitamin K1 must be ingested through food. Intestinal bacteria in the large intestine also produce vitamin K2, but this is only insufficiently absorbed by the body and does not cover the vitamin K requirement overall.

Vitamin K is absorbed into the cells of the small intestine mucosa with the help of bile acid and pancreatic enzymes and then released into the lymphatic vessels. The vitamin is then transported to the liver, where it is repackaged into specific proteins for onward transport in the bloodstream. Vitamin K is found in the liver and other tissues, including the brain, heart, bones and pancreas.

Vitamin K is important for wound closure

The K in vitamin K stands for coagulation. Coagulation means that a blood clot forms in an open wound and the blood can clot. This blood clot causes the wound to close and we don’t bleed to death. Vitamin K activates the necessary coagulation factors for this process. A lack of vitamin K can therefore have serious health consequences and is particularly noticeable through impaired blood clotting.

Fortunately, according to vital.de, a vitamin K deficiency is almost impossible with a balanced diet. However, certain medications, an unbalanced diet or chronic inflammatory bowel diseases such as celiac disease, Crohn’s disease or ulcerative colitis can cause a vitamin K deficiency.

Vitamin K deficiency also affects newborns because the vitamin is poorly transported across the placenta. This can lead to bleeding in babies in the first few weeks of life, which is why they routinely receive vitamin K drops in Germany.

These 3 symptoms often indicate a vitamin K deficiency

Especially if you suffer from chronic inflammatory bowel disease, you should definitely have a blood test done to determine your vitamin K levels. Furthermore, the following symptoms can indicate an undersupply or deficiency:

1. Bleeding gums or nosebleeds

The most typical and noticeable symptom of a vitamin K deficiency is that you tend to bleed easily. Since blood clotting is disturbed due to the lack of vitamin K, the blood platelets can no longer close wounds sufficiently and bleeding gums or nosebleeds occur more often and even small injuries result in unexpectedly large amounts of blood.

2. Bruises

Vitamin K deficiency can not only promote external bleeding, but also internal bleeding. This bleeding can appear as bruises, i.e. bruises under the skin. If you bruise easily from light touches, this could indicate a vitamin K deficiency or a blood clotting disorder. It becomes dangerous if the deficiency occurs together with a stomach ulcer, for example, since serious internal bleeding can occur.

3. Brittle bones

Vitamin K is doubly important for bone health: together with vitamin D and calcium, it not only promotes the build-up of bone mass, but also inhibits the activity of the so-called osteoclasts. These break down the bone substance and thus promote osteoporosis. In a study of over 72,000 women, researchers at Harvard Medical School found that those with the lowest levels of vitamin K had a significantly increased risk of fractures. However, the daily consumption of lettuce and other green vegetables can effectively counteract this danger.

These foods are particularly high in vitamin K:

Kale
spinach
arugula
broccoli
lettuce
cauliflower
sauerkraut
Yoghurt and cottage cheese with a high fat content
chicken meat
beef
Vitamin K is hardly ever stored in the body, but is metabolized quickly. Excess is excreted through the intestines or kidneys.

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Fructose Intolerance: How To Recognize The First Symptoms – and What You Can Do

Fructose is found in fruits and vegetables, but it’s not always healthy for you. Fructose intolerance can lead to unpleasant symptoms. How can you treat these?

Do you like to eat fruit and vegetables and drink fruit juices? But do you often suffer from flatulence, abdominal pain, nausea or diarrhea afterwards? Then a so-called fructose intolerance or fructose intolerance could be the reason. Even if you don’t see it at first glance in the products, most foods contain more sugar than we would like. Fructose is found in numerous foods and at first glance an intolerance is not so easy to identify. Fructose intolerance is now affecting more and more people, with almost 40 percent of the western population now suffering from it.

What is fructose anyway?

Fruit sugar, also known as fructose/fructose, is found in numerous foods. It usually gives them their sweetness and is mainly found in fruit, fruit juices, jam, honey, some syrups and numerous finished products, but fructose is also found in table sugar, lemonade and sweets. It is absorbed in the small intestine via transport proteins and then reaches the liver via the bloodstream. Fructose provides no directly available energy and has no effect on insulin levels. However, our body is not at all dependent on fructose in terms of nutrition, which is why the human metabolism is overwhelmed by large quantities, only 25 to 50 grams can be used without any problems. The excess amount is always directed into the large intestine and can cause flatulence and abdominal pain there, even in healthy people. Fructose comes in different forms. Once in free form as a simple sugar (monosaccharide) in food, i.e. in fruit, vegetables, fruit juices and honey. Here it consists of a single sugar molecule. The simple sugars also include glucose, fructose and mucilage, but monosaccharides are also found in industrially manufactured drinks, sweets and finished products.

There is also fructose as a double sugar (disaccaride), with fructose together with glucose forming the usual household sugar, which is used very frequently and is contained in numerous foods and drinks. Disaccarides consist of two simple sugar molecules, including lactose, cane and beet sugar or malt sugar (maltose). This occurs when grain germinates and is contained in pasta, potatoes and beer, among other things.

Fructose also occurs as multiple sugars (polysaccharides). This consists of many fructose molecules firmly connected to one another, at least ten simple sugar molecules, such as inulin or the levan type, which is also found in small amounts in local vegetables such as asparagus, leeks, garlic or onions. Polysaccharides also include starch, dextrins, glycogen or roughage.

What is fructose intolerance?

There is talk of a food intolerance when, for example, fructose is simply not well tolerated. On the other hand, one speaks of an intolerance when the body cannot break down a certain substance properly because it lacks the necessary enzyme. Fructose intolerance is more widespread than intolerance. The intestines can only absorb limited amounts of fructose, but can metabolize it normally, and an enzyme deficiency can also play a role here. A disease is present when the body cannot process unusually small amounts (less than 25 grams) of fructose in the small intestine or when no fructose can be metabolized at all. Doctors also speak of a “hereditary fructose intolerance”.

In the mucous membrane of the small intestine there are small transport proteins (so-called GLUT) through which the nutrients from the interior of the intestine get into the blood. Fructose is also transported in this way, but the transport proteins can only absorb a limited amount of fructose. How much the body can ultimately transport is very individual. If the transport limit is reached, fructose enters the large intestine undigested. The bacteria that live there use them as energy suppliers and break down the sugar. This produces gases and short-chain fatty acids, which can trigger typical symptoms such as abdominal pain, flatulence or diarrhea. Some of the gases are also absorbed into the blood and exhaled through the lungs. A so-called breath test can measure the increase in the concentration of the gas in the breath and thus provide a possible diagnosis of fructose intolerance.

Another cause of fructose intolerance, in addition to a transport limit of the GLUTs, can also be too fast digestion, i.e. the chyme passes through the small intestine too quickly. There may also be too few transport proteins present or they may only be able to perform to a limited extent by nature. Gastrointestinal infections or even a chronic inflammatory bowel disease that attacks the intestinal wall, such as Crohn’s disease, can also trigger intolerance to fructose. Fructose intolerance is not curable, but by changing your diet, those affected can lead a largely symptom-free life.

Symptoms of fructose intolerance

In addition to abdominal pain, flatulence and diarrhea, other symptoms can occur that indicate fructose intolerance. However, a doctor should be consulted for final clarification. First, the symptoms of fructose intolerance depend on whether the condition is congenital or acquired. As already mentioned, congenital and inherited fructose intolerance is also called hereditary fructose intolerance and is rather rare. This type of intolerance is caused by a genetic enzyme defect that leads to an intolerance to foods containing fructose and sucrose. If left untreated, this defect can initially lead to hypoglycaemia, later to liver, eye and kidney damage. The hereditary fructose intolerance shows up early on, because the smallest traces of fructose are found in breast milk or in the follow-on milk powder. In addition to nausea and vomiting, headaches and concentration problems often occur, coagulation disorders and hypoglycaemia are further consequences of the innate intolerance. Feeling weak, sweating, dizziness, or seizures and fainting are also symptoms. Fructose should definitely be avoided here. Early detection of the chronic disease in combination with a fructose-free diet can alleviate the course.

There is also the so-called fructose malabsorption, the acquired fructose intolerance. This is a disorder of the glucose transporter GLUT 5, which disrupts the absorption of fructose in the small intestine and causes the sugar to reach the large intestine, where it is broken down by bacteria. A feeling of fullness, bloating and abdominal pain, especially in the lower abdomen, which escalate to cramps, can be the first signs of fructose malabsorption. In addition to audible stomach noises and nausea, diarrhea and/or a changed, mushy or slimy stool can also indicate an intolerance. Constipation, heartburn, acid regurgitation or even extreme tiredness, especially after eating, can also indicate an intolerance. A nutrient deficiency can also be a consequence of acquired fructose intolerance, since zinc or folic acid, for example, cannot be properly absorbed. This can lead to other symptoms such as hair loss, anemia or headaches. In addition to fructose intolerance, milk sugar intolerance (lactose intolerance) often develops. Furthermore, a fructose intolerance can probably even affect the psyche, here scientists suspect that the deficiency cannot produce enough serotonin, which can contribute to the development of depression, among other things.

In general, it can be said that the symptoms of fructose intolerance mainly occur when large amounts of fructose have been consumed. When exactly the symptoms appear and how long they last varies from person to person. They are usually intensified by an unfavorable composition of food, for example if the food contains a lot of fructose but little protein and fat. In general, it can be recommended to consume fructose together with glucose and to ensure a sensible intake, but here too there are no specific limit values ​​for the intake of fructose in the event of fructose malabsorption.

What you can do about fructose intolerance

If you think you might have fructose intolerance, you should first consult your family doctor. They can carry out initial tests or refer you to specialists. There are several ways to diagnose fructose intolerance.

First, the medical history and the type of symptoms, their intensity and duration are queried. Another aspect is asking about nutrition and the daily menu. A physical examination is then carried out, the abdomen is palpated and listened to in order to be able to exclude unusual noises. This is often followed by a blood test and a fructose intolerance test, also known as the H2 breath test. The hydrogen breath test can be used to check whether the consumed fructose has reached the large intestine. Hydrogen is produced when the fructose is broken down by the bacteria in the large intestine. These tiny molecules then enter the blood and are exhaled through the lungs, which is why the hydrogen content in the breath can be determined. First, the doctor measures the basal value (initial value) for the hydrogen in the breathing air. To do this, you have to blow hard into a measuring device. A glass of water containing 25 grams of dissolved fructose is then drunk. Over the next two hours, the doctor measures the hydrogen content in the breath at regular intervals and records the values ​​and symptoms. If the value rises to more than 20 ppm above the initial value once or twice in a row, this indicates a fructose intolerance. However, there is an exception here, as some people do not emit any hydrogen at all. In these people, the bacteria in the large intestine do not produce hydrogen when they break down sugar and the hydrogen breath test is negative, even though they are fructose intolerant. For clear clarification of this there is the so-called methane test, which measures methane in the breathing air, since in some people the intestinal bacteria do not convert fructose into hydrogen but into methane gas.

In order to get the most meaningful test result possible, you should not eat flatulent or sweet foods 24 hours before the test and only drink water, do not smoke, do not chew gum and do not exercise 12 hours before the test. The tests usually take place in the early morning. There are now also fructose intolerance tests that you can take at home, but you should note that these are hardly meaningful and the test samples usually cannot be stored properly.

Conclusion

Even if fructose intolerance is more common than you think, you should generally pay attention to a conscious and healthy diet. Fructose is not only contained in many finished products, the rather unhealthy compounds are often also found in diabetic or light products, where fructose is often used as a sweetener, which is why special attention should be paid here.

Even if a fructose intolerance is not behind every feeling of fullness or bloating, a doctor should be consulted quickly if symptoms are frequent and intense, because if a fructose intolerance is noticed too late, it can have far-reaching consequences. Since the intensity of the symptoms is different for everyone, not every patient with fructose intolerance develops all symptoms. A permanent diet free of fruit or fructose is only recommended in the case of hereditary fructose intolerance. In the case of an acquired fructose intolerance, those affected are advised to avoid fructose for a while. After a phase of fructose and sorbitol-free food, you can start again with small amounts to find out whether and which food is tolerated without symptoms. There are now numerous lists of foods and products that contain fructose and fructans.

About 20 percent of people with fructose intolerance also have lactose intolerance. It is important to pay close attention to this, because the typical symptoms of both diseases can be similar and should be clarified by a doctor. Nutritional advice is often useful here, where an individual menu can be worked out together with the patient. Often a minimal change can bring a big success. When shopping, the list of ingredients should always be checked, as even the smallest amounts of sugar substitutes can promote intolerance. There are also over-the-counter products for people* with an acquired fructose intolerance, which convert fructose into more easily digestible components and can have a supportive effect even with a slight intolerance.

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Home Remedies for Menopause Symptoms

Natural home remedies specifically for menopause help to alleviate the symptoms. Grandma’s herbs have already made menopause more pleasant for many women. More tips to alleviate menopausal symptoms will help you.

Menopause is also called menopause or climacteric and occurs on average between the ages of 40 and 55. For most women, menopause is stress that should not be underestimated in their everyday lives. Both physical and mental complaints are received and processed differently by the women.

The symptoms of menopause

During menopause, female hormone levels change drastically. As a result, women experience unpleasant symptoms such as hot flashes, mood swings, night sweats, vaginal dryness or even being overweight. In addition to hormone therapy prescribed by a doctor, there are a number of measures that you can take yourself to alleviate symptoms.

Complaints are particularly common about hot flashes, which are immediately followed by periods of cold, painful, and sometimes long-lasting bleeding caused by a hormonal imbalance, but also about extreme mood swings and even serious depression. Also, note our tips against bladder weakness and natural home remedies against wrinkles and wrinkling.

Naturopathic treatment methods

Many women are now rethinking their lives, consciously dealing with aging and opting for naturopathic treatment methods or experimenting with natural remedies themselves. Recommended herbs and fruits are above all lady’s mantle, yarrow, black cohosh, red clover, but also pomegranate. But foods such as soy products and flaxseed also have a positive effect on the female body.

Home remedies for menopause symptoms

With all recommendations concerning herbal and natural medicine, you should first think of yourself and, by living as balanced a lifestyle as possible, prevent minor ailments from arising in the first place. Menopause is not an illness, but rather should be experienced as a positive time to break new ground.

1) Flaxseed for hormone balance

In addition to its general estrogen-regulating function, linseed, in particular, has particularly health-promoting effects. A highly recommended recipe is the Budwig cream, which is said to support the hormone balance:

  • Mix 100 g low-fat quark with 1 tbsp linseed oil and 1-2 tbsp linseed.
  • Enjoy sweet or lightly salted as a spread.
  • Or serve as delicious muesli with seasonal fruit.

2) Sage tea for uncomfortable hot flashes

In the case of unpleasant hot flashes, it is advisable to prepare a sage tea, which has a balancing effect on sweat production. In case of nocturnal heat outbreaks, you should drink another cup in the evening before going to bed, otherwise, 2-3 cups a day are recommended.

3) Herbal tea for insomnia

A particularly effective herbal tea for those having trouble falling asleep and for mild mood disorders is a mixture of 20 g each of lady’s mantle, St. John’s wort, lavender, and rose petals. Subtly sweetened with neutral honey, a cup of tea works wonders.

4) Bach flower therapy for mental disorders

In addition, Bach flower therapy can be of great help, particularly in the case of emotional discord during menopause. Wild oat, walnut, and the so-called emergency mixture are considered to be particularly effective.

5) Hormone regulation during menopause

Natural remedies with plant hormones help to regulate hormones. The various symptoms of menopause are caused by reduced hormone levels, especially estrogen levels. Some herbal or natural substances are associated with being able to increase this or contain plant estrogens.

The roots of the black cohosh contain plant estrogens (phytoestrogens) that have a very similar effect to the female body hormone. The same applies to red clover or nasturtium. Soy and soy isoflavones also contain the phytoestrogens genestein and daidzein. Monk’s pepper can help especially at the beginning of menopause when hormone production has not yet completely stopped. It stimulates the body’s own progesterone production and processes in the ovary. Cactus roots, in turn, contain plant progesterone.

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Gluten Intolerance: Symptoms of Celiac Disease

Do you suspect you have gluten intolerance, but you are not quite sure? We have listed the most common symptoms – a trip to the doctor including a test is still essential.

Quick Overview: What is Gluten?

Gluten is the gluten in grain and is responsible for keeping baked goods together. There are grains with a lot or little gluten, so people with a gluten sensitivity can often use rye flour or other types of flour with less gluten, for example.

What gluten intolerance does to your body

However, if you suffer from celiac disease, you should definitely avoid gluten, i.e. also grain types with little gluten. Celiac disease causes an autoimmune reaction in your small intestine and the mucous membrane there is gradually destroyed. This can have dangerous consequences, since, for example, minerals, vitamins, trace elements and many other nutrients can no longer be absorbed by the mucous membrane and a severe deficiency occurs. The difficult thing about gluten intolerance is that the symptoms vary greatly

Symptoms that occur particularly frequently according to the DZG:
headache
Nausea, vomiting, diarrhea and abdominal cramps
gas
weight loss
Dizziness and lightheadedness
depressions
skin problems
joint and muscle pain
Anemia (anemia, iron deficiency)

Celiac disease and now?

If you feel one of the symptoms (or several of them), it is of course advisable to have a test done by a doctor. This examines the IgA antibodies in your blood, which are the immune system in the mucous membranes and blood. They are responsible for fighting off pathogens.

Sometimes it’s also worth asking the doctors about a celiac disease test, since the symptoms can be so different.

If you suffer from celiac disease, the world is not ending. There are now many gluten-free alternatives to pasta, bread and the like on the market. Many foods are also “naturally” gluten-free.

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Diabetes Types and Symptoms at a Glance

Unfortunately, diabetes cannot yet be cured according to the current state of science, but everyday life with blood sugar disease can be made easier with valuable tips. Because regular blood sugar measurement and blood sugar control are part of it you have the blood sugar level under control. Therefore, if you have diabetes, heed the following advice.

What is diabetes?

The so-called diabetes mellitus is usually just called diabetes, blood sugar disease or diabetes in colloquial language. This is a serious and often underestimated disease of the metabolism, in which there is a lack of insulin and, as a result, an increase in blood sugar levels. As a result of diabetes, it is important for those affected to regularly check their blood sugar levels by measuring blood sugar levels.

Blood sugar and its functions in the body

Glucose (dextrose) is our body’s fuel: We absorb it through food and the pancreatic hormone insulin transports it from the bloodstream into our cells, where it is converted into energy. In a healthy person, the pancreas produces exactly the amount of insulin needed to break down the current blood sugar. If the cells are already sufficiently supplied with glucose, the messenger ensures that excess sugar is temporarily stored in the liver and released back into the blood when needed. In this way, the blood sugar level normally stays in a constant range. However, in people with diabetes mellitus, the level of sugar in the blood increases. Also, note our article on identifying types of sugar and reducing sugar.

Differences between type I and II diabetes

While type 1 diabetes is an autoimmune disease, as a result of which the body’s immune system attacks the beta cells in the pancreas and thus prevents insulin production, type 2 diabetes (approx. 85-95% of all those affected) describes insulin resistance. In people with such resistance, the messenger substance can no longer be processed effectively.

Underestimated risk of diabetes

Diabetes mellitus is asymptomatic in the early stages, but if not treated properly, it can damage the heart, kidneys, and other important organs. Risk factors include too little exercise, obesity, and a high-carbohydrate diet. The short-term consequences of high blood glucose levels are constant thirst, fatigue, and often rapid weight loss. The long-term consequences of elevated blood sugar levels are in some cases even irreversible and should therefore be prevented by blood sugar monitoring using blood sugar measurement:

  • Damage to the retina is caused by deposits of sugar molecules on the fine capillaries in the eye
  • Kidney weakness is caused by the accumulation of sugar molecules in the kidneys
  • Circulatory disorders due to hardening of the arteries (can even lead to loss of extremities in severe cases)

Tips for everyday life with diabetes

If you or one of your loved ones has been diagnosed with diabetes mellitus, here are some tips for you on how you can best deal with the disease in stressful everyday life and which are important in addition to regular blood sugar monitoring:

  • Stamina is the be-all and end-all when it comes to blood sugar disease. Old habits usually cannot be changed overnight. Therefore, it is important to slowly but permanently establish good habits.
  • Excuses don’t count with diabetes. Excuses are only doing yourself a disservice. Accordingly, pursue your goals ambitiously and purposefully.
  • Be worth it to yourself. Always remember that your health is at stake. Because it is worth persevering and it provides the necessary motivation.
  • relapse allowed. Of course, you can also treat yourself to something and feast to your heart’s content; but this should be kept within limits and be something special for you. no habit.
  • Eat healthy snacks in case of diabetes. If you like to snack, try to snack healthily. Nuts, fresh fruit, or, even better, vegetables as a snack between meals fill you up and are healthy.
  • Eat slowly. Chewing slowly signals your body that you are already full, even though you haven’t eaten as much as usual. So take your time with your meals and enjoy your food.
  • Drink a lot if you have diabetes. The body often sends out the signal to feel hungry, where a large glass of water will do. So always have water on hand and drink it when you think a snack is in order.
  • Seek support in case of blood sugar disease. Family or friends can help you achieve your goals. Together in a group, it’s even more fun and you’re all doing something good for each other.

Diabetes therapy: why control is important

While type 2 diabetes can often be reversed with the help of a change in diet and regular exercise, and oral antidiabetics or the administration of insulin are only necessary in some cases, people with type 1 diabetes are on artificial insulin intake for the rest of their lives reliant. This is done either with a pen or an insulin pump. If the therapy is carried out conscientiously, those affected are usually spared the long-term damage of an elevated blood sugar level. However, if the insulin doses are calculated carelessly or even forgotten, there is a risk of high blood sugar (hyperglycemia).

Equipment for blood glucose measurement

People who suffer from blood sugar disease are dependent on regular blood sugar measurements. Consequently, you need exactly three utensils for a blood sugar check. They enable you to check your blood sugar levels quickly and thus help to get diabetes under control:

  • 1 blood glucose meter (can be requested free of charge nationwide)
  • matching test strips
  • 1 lancing device
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Tips to Overcome Fear and Relieve Anxiety Symptoms

Perceived fear puts the body in a state of stress. The body then reacts with increased blood pressure, accelerated breathing rate, and feelings of anxiety. Therefore, use tips to overcome anxiety disorders and fear. With targeted exercises and changes in everyday life, symptoms of anxiety can be alleviated.

Man’s Fear

Whether it’s nagging fear of exams, challenges at work, or social conflicts: there are plenty of fear triggers. The basic feeling of fear is based on the insecurity of the emotional life. Accordingly, it is always felt when situations are perceived as threatening. What happens in the body is enormous and can be traced back to evolution.

But if the man could not feel fear, he would certainly not have survived to this day. Because fear is survival or protective mechanism. As a result, it activates critical bodily functions and thus the fight-or-flight response (fight-or-flight), a term coined by the American physiologist Cannon. Among other things, muscles are tensed and the senses sharpened in order to be able to react appropriately to danger.

Tips to overcome fear

The problem is that while most stressful situations in modern life are not about survival, the physical reactions are equally intense. At least that applies to everyone who does not actively deal with anxiety symptoms and helps their organism to help itself. If you constantly suffer from anxiety and are stressed and rushed, you should first take a critical look at your personal lifestyle. Then you can possibly alleviate existing anxiety symptoms by changing your habits and diet in a positive way.

1) Sleep and relaxation

The human body is not a machine. This is clear to everyone, but many treat their organism as if it were one. In order to remain efficient, concentrated, and healthy, you need regular breaks and enough healthy sleep. When you lack rest periods, the immune and nervous systems become significantly weakened. How many hours of night rest is beneficial to health depends on several factors such as age, time of year, and gender. Bayerischer Rundfunk has compiled further information on the sleep rhythm online.

2) Exercise in the fresh air

Lack of oxygen and light has a negative effect on health. The same applies to too little exercise. Sport in everyday life and outdoors provides you with fresh air and sunlight (vitamin D). It also helps to improve stress resistance, which in turn counteracts strong anxiety triggers. Exercise also desensitizes stress receptors, improves the respiratory system, and promotes digestion. During physical activity, the stress hormone release is reduced, while the release of the anti-anxiety peptide ANP is boosted.

3) Diet and herbal remedies

A balanced diet also provides you with important nutrients. And that forms the basis in the fight against various complaints. Because a well-nourished organism is more resistant to pathogens and stress and can deal better with challenges. Consequently, he is more likely to handle frightening situations. Meanwhile, an improper diet can result in deficiencies in certain neurotransmitters. Accordingly, you can reinforce fears through a wrong diet.

4) Cannabidiol to overcome anxiety

In addition, you can use dietary supplements to relieve anxiety symptoms. It is worth taking a look at cannabidiol, CBD for short, and its effects. Because this substance from the female hemp plant has a medical anxiolytic effect and is offered in the form of various CBD products. Since the active ingredient interacts with the body’s endocannabinoid system, a part of the nervous system, it can affect bodily functions. The best-known dosage forms include oils, drops, and liquids. It is crucial when consuming that it is a high-quality product that is strictly controlled and complies with the legally prescribed THC limit.

5) Auxiliary valerian for calming

Valerian helps against restlessness, nervousness, and sleep disorders. Because essential oils from the root of the plant have a calming effect on the neurotransmitter gamma-aminobutyric acid or GABA for short. However, due to potential side effects such as headaches or dizziness, you should only take valerian preparations under medical supervision for a limited period of time. Prof. Dr. med. medical Volker Faust and the Psychosocial Health Working Group.

6) Relaxation techniques

Heart palpitations, sleep disorders, inner tension, dizziness, and many other ailments can be counteracted with relaxation techniques. Then you can specifically overcome your fear and alleviate anxiety symptoms. Whether you decide to meditate, autogenic training or simple breathing exercises is up to you.

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