What is anxiety?
Anxiety is a mental health condition characterized by persistent and excessive worry about various situations or events. It is the most common mental illness in the United States, affecting over 40 million adults each year. The main symptoms of anxiety include:
- Feeling tense or on edge
- Having irrational fears or worries
- Avoiding certain situations that cause anxiety
- Racing thoughts
- Physical symptoms like increased heart rate, sweating, trouble sleeping
Anxiety can significantly impact daily life and ability to function. It is often accompanied by physical symptoms like fatigue, headaches, stomach aches, muscle tension, and panic attacks. There are several different types of anxiety disorders, such as generalized anxiety disorder, social anxiety, phobias, and panic disorder.
What causes anxiety?
The exact causes of anxiety disorders are not fully known, but are likely due to a combination of genetic, environmental, psychological and developmental factors. Contributing factors may include:
- Stressful or traumatic life events
- Genetics – anxiety disorders tend to run in families
- Brain chemistry – neurotransmitters like serotonin, dopamine and norepinephrine may play a role
- Personality traits like shyness or high sensitivity to stress
- Substance abuse or withdrawal
- Some medical conditions or medications
Anxiety can be triggered by major life stress, trauma, some health conditions, caffeine, medications, or substance withdrawal. Imbalances in neurotransmitters like serotonin and GABA may also contribute to anxiety development.
Conventional anxiety treatments
There are several effective conventional treatment options for anxiety, including:
- Medication – Antidepressants like SSRIs (Prozac, Zoloft) and SNRIs (Effexor, Cymbalta), and anti-anxiety meds like benzodiazepines (Xanax, Klonopin) are commonly prescribed. These can help regulate neurotransmitter imbalances that underly anxiety.
- Psychotherapy – Cognitive behavioral therapy (CBT) helps patients identify and change negative thought patterns. Exposure therapy helps gradually expose people to feared situations to overcome phobias and anxiety.
- Lifestyle changes – Regular exercise, stress management techniques (meditation, yoga), adequate sleep, and limiting alcohol and caffeine intake can help reduce anxiety.
Many people with anxiety find a combination of medication and psychotherapy works best. However, medications can cause side effects and therapy requires time and effort. This leads many to seek complementary or alternative remedies like lavender lemonade.
What is lavender?
Lavender is a flowering herb that belongs to the mint family. It is native to the Mediterranean region but now grown worldwide. The most common lavender species used are English lavender (Lavandula angustifolia) and French lavender (Lavandula stoechas). Lavender has a pleasant floral aroma and flavor.
The fragrant purple flowers are used to make essential oil, which contains over 100 active constituents. The major components include linalool, linalyl acetate, ocimene, terpinen-4-ol, and camphor. Lavender oil has traditionally been used for centuries for its:
- Soothing, calming properties
- Pleasant natural scent
- Antiseptic and antimicrobial effects
- Bug repellent abilities
Lavender has many cosmetic and therapeutic purposes – in soaps, perfumes, aromatherapy, and homeopathic remedies. Lavender essential oil is also added to baked goods, desserts, and drinks.
Proposed benefits of lavender for anxiety
Lavender has been used for centuries for its relaxing, calming properties. Here are some of the proposed benefits of lavender for anxiety:
- Aromatherapy – The scent of lavender may induce relaxation by triggering neurotransmitters like serotonin. One study found lavender aromatherapy reduced anxiety in dental patients.
- Phytochemicals – Compounds like linalool and linalyl acetate may exert sedative, hypnotic, and calming effects by altering brain chemistry.
- Nervous system – Lavender may help soothe nervous system activity, reduce blood pressure and heart rate, and boost mood.
- Sleep – Some evidence suggests lavender aromatherapy and oral supplements can improve sleep quality, which is often impaired in anxiety disorders.
However, many of these proposed benefits come from animal studies. More large human studies are needed on lavender and anxiety. But many people find the scent of lavender to be inherently calming.
What does research say about lavender and anxiety?
Here is a summary of some of the scientific research on lavender for anxiety:
| Study | Design | Main findings |
|---|---|---|
| Randomized controlled trial on college students with test anxiety | Inhaled lavender essential oil vs. placebo, before an exam | Lavender lowered anxiety scores and blood pressure |
| Clinical trial on women after breast biopsy surgery | Inhaled lavender vs. control group | Lavender group had lower anxiety levels |
| Study on dental patients | Lavender scent in waiting room vs. unscented | Less anxiety reported in lavender group |
| Trial on postpartum women | 8 weeks of lavender aromatherapy vs. control | Lavender reduced symptoms of anxiety and depression |
Overall, some preliminary research suggests lavender aromatherapy, oral supplements, or inhalation may help reduce anxiety levels and promote relaxation. However, there are still some mixed results and limitations in studies to date. More rigorous large-scale human trials are needed.
Proposed mechanisms of lavender for anxiety
Researchers have proposed a few ways lavender may help provide anxiety relief:
- Influencing neurotransmitters like serotonin, dopamine, and GABA
- Acting on limbic system regions of the brain tied to emotions and mood
- Interacting with brain cell receptors to induce sedation and sleep
- Reducing sympathetic nervous system activity (lowering blood pressure/heart rate)
The main components of lavender believed to exert calming effects are linalool and linalyl acetate. However, the exact mechanisms by which lavender might lower anxiety are still being investigated.
Is consuming lavender safe?
When used topically and aromatically, lavender is generally considered safe for most adults. However, when ingested as a supplement or tea, lavender may cause adverse effects in some cases:
- May interact with sedatives, causing excessive drowsiness
- Possible hormone disruptor (estrogen/testosterone) when taken long-term
- Unsafe for infants and children due to hormone effects
- May increase appetite and risk of weight gain
- Cases of gynecomastia (male breast growth) reported
- Topical lavender oil may cause skin irritation in some
Due to these potential side effects, it’s recommended that pregnant/nursing women, children, and those taking sedatives avoid consuming lavender. Short term aromatherapy or skin use is likely safe. But consult a doctor before using lavender supplements or long-term.
What is lavender lemonade?
Lavender lemonade is a popular beverage made by infusing lavender into freshly squeezed lemon juice. Traditionally only the fragrant lavender flowers are used, but sometimes lavender leaves or oil are added too.
To make basic lavender lemonade:
- Combine freshly squeezed lemon juice, cold water, lavender blossoms and sugar in a pitcher
- Muddle or stir the lavender to release aromatic oils
- Let mixture steep 30+ minutes to allow flavors to blend
- Strain out lavender flowers using a fine mesh sieve
- Serve chilled over ice and garnish with more flowers if desired
The lemon provides vitamin C and antioxidants, while the lavender offers its anti-anxiety properties. Lavender lemonade is caffeine-free, making it a soothing, refreshing drink any time of day. It has an exotic floral-citrus taste.
Potential anxiety benefits of lavender lemonade
There are a few reasons why lavender lemonade may be helpful for anxiety:
- Provides calming lavender compounds when consumed
- Uplifting lemony aroma and flavor
- Caffeine-free relaxing drink option
- May improve sleep quality
- Placebo effect – provides sensory enjoyment
- Potential vitamin C benefits
Sipping lavender lemonade may help reduce situational anxiety or be incorporated into an anxiety-management lifestyle. However, more specific research is needed rather than relying on anecdotal reports.
Other anti-anxiety herbs in lemonade
Besides lavender, several other anti-anxiety herbs can be added to lemonade:
- Chamomile – Offers apigenin, a flavonoid that may provide sedative effects.
- Passionflower – Contains flavonoids like chrysin that may have anti-anxiety benefits.
- Valerian – Has valerenic acid and valerenol that may promote GABA activity and sleep.
- Hops – Useful for insomnia; the compound xanthohumol may have sedative properties.
- Lemon balm – Carries lemon-scented compounds that may have calming effects.
However, these herbs need more high quality clinical research on their efficacy and safety for anxiety relief. They may have potential, but solid evidence is still lacking.
Potential risks of lavender lemonade
While lavender is generally recognized as safe, some potential risks of lavender lemonade include:
- Using too much lavender may cause nausea or headaches
- Drinking large amounts may interact with sedatives or antidepressants
- Risk of gynecomastia if drank regularly long-term
- May disrupt hormones like estrogen if consumed excessively
- Some people may have allergic reactions to lavender
To avoid risks, use culinary-grade lavender and limit intake to occasional or short-term use. Children and pregnant women should avoid drinking lavender beverages. If you take sedative medications, consult a doctor before trying lavender lemonade regularly.
Is there better research evidence on lavender and anxiety?
Here are some considerations about the current research on lavender for anxiety:
- Most evidence is preliminary – small studies with limitations
- Meta-analyses show lavender has potential, but larger scale RCTs are needed
- No consensus on effective doses for anxiety relief yet
- Unknown if tolerance builds up with repeated use
- Most research has focused on aromatherapy – less on oral lavender
- Possible placebo effects not fully accounted for
- Mechanisms of action still need elucidating
In summary, early research shows promise for lavender as an anti-anxiety aid, but higher quality clinical trials are required to truly determine efficacy and safety, especially with regular ingestion.
Other anti-anxiety lifestyle modifications
While more studies are underway on lavender lemonade, some evidence-based lifestyle changes to reduce anxiety include:
- Aerobic exercise for 30+ minutes several days per week
- Managing stress through yoga, meditation, counseling, CBT
- Adequate sleep nightly, between 7-9 hours
- Balanced, nutritious diet with omega-3s and antioxidants
- Avoiding/limiting caffeine, alcohol, drugs
- Progressive muscle relaxation techniques
- Seeking social support and practicing self-care
Implementing healthy lifestyle changes along with conventional anxiety treatments can help maximize overall wellbeing. Lavender lemonade may provide additional benefits, but should not replace medical therapies if anxiety is severe.
Conclusion
In summary, lavender lemonade is thought to help reduce anxiety levels through its calming lavender compounds and aroma. Some preliminary research shows inhaled and oral lavender may decrease anxiety ratings and promote relaxation.
However, higher quality clinical studies are still needed to clarify optimal doses, safety with regular ingestion, mechanisms of action, and if lavender tolerance occurs. Lavender lemonade may have potential as a complementary aid, but likely works best combined with conventional anxiety therapies and lifestyle modifications.
As a generally safe beverage, lavender lemonade can be enjoyed for its soothing flavors and sensory appeal. But for managing clinical anxiety or depressive disorders, professional medical help should be sought rather than only relying on lavender lemonade. More human research on lavender is expected in coming years.