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estimated read time - 14 min

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Throughout history, alcohol has played a significant role in social gatherings, events, and even in everyday life as a means to unwind. Many individuals turn to alcohol to boost their confidence and feel more at ease when interacting with others, while others rely on it to relax after a tiring day.

However, it is crucial to question the safety of alcohol consumption. According to the World Health Organization's 2022 statistics, irresponsible alcohol consumption leads to approximately 3 million deaths each year. This accounts for 5.3% of all deaths globally, with alcohol-related factors contributing to 5.1% of diseases and injuries. These distressing figures illustrate why alcohol is recognized as one of the most commonly abused substances worldwide.

Understanding how alcohol affects the body and why some individuals struggle to control or cease their consumption is important. Below we will discuss more on how alcohol works and the dangers that go along with it. Also, we'll be sharing some healthier alcohol alternatives.

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\n \n Topics List\n \n

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Why do people drink alcohol?
How does alcohol work?
Dangers of alcohol
\nHealthier Alcohol alternatives:\n
- Non-Alcoholic Beer and Wine
- Alcohol-free Spirits
- Mocktails
- Herbal Tea
- Kombucha
- Kava
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\n \n Why Do People Drink Alcohol?
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There are various factors and motivations behind alcohol consumption. One of the primary reasons is it has been a past time we evolved with over the lifetime of humanity, for enjoyment and having a good time. Initially, alcohol can induce feelings of happiness, relaxation, and an overall sense of well-being. It often reduces inhibitions, making individuals more outgoing, confident, and sociable.

Additionally, people may turn to alcohol as a means of coping with stress and finding temporary relief. During times of emotional distress or when seeking an escape from problems, alcohol may be seen as a source of solace. Peer pressure and curiosity can also play a role in individuals choosing to consume alcohol. The influence of those around us can greatly impact our decision to drink.

Alcohol has become deeply ingrained in many celebratory occasions, such as weddings, parties, and holidays. Some people drink alcohol to commemorate these special events and enhance the festive atmosphere. In certain cultures, alcohol consumption has become an integral part of their traditions, including its inclusion in traditional ceremonies and rituals.

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\n \n How Does Alcohol Works?
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Alcohol is one of the fastest chemicals that we know of that can pass through the blood brain barrier in humans almost instantly. We believe this has something to do with the co-evolution with alcohol regarding our adaptation to eating fermenting fruit that has fallen from the tree. When alcohol is consumed, it is absorbed through the stomach and small intestines to get into the bloodstream. Once it is in the bloodstream, it is then distributed throughout the body including the brain, liver and other organs. The effects of alcohol is primarily meditated by the central nervous system.

Alcohol increases the activity of the inhibitory neurotransmitter GABA in the brain which can lead to a decrease in brain activity and sedating effects. It can also inhibit the excitatory effects of the neurotransmitter glutamate which is involved in learning, memory, and cognitive function and further contributes to the impairing effects of alcohol. The euphoric and uplifting effects of alcohol is due to its ability to increase the release of dopamine in the brain which is associated with brain's reward and pleasure centers.

Alcohol is then metabolized in the liver. The liver produces enzymes alcohol dehydrogenase (ADH) and acetaldehyde dehydrogenase (ALDH), that break down alcohol into acetaldehyde and then into acetic acid. Women tend to have less ADH naturally occuring in their bodies so they actually absorb a third more alcohol into their bloodstream than men do. This means for every 3 drinks a man and women drink, the woman feels like she had a full drink more. Once alcohol is metabolized, it generates toxic by products like acetaldehyde, which is associated with the negative effects of alcohol and its hangover symptoms. (9)

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\n \n Dangers of Alcohol
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Although alcohol has become a big part of almost every society around the world, consuming too much comes with a price. Habitual alcohol consumption comes with various risks and potential negative consequences. These risks depend on several factors such as the amount and frequency of consumption, a person’s tolerance, health and genes. Below are some of the most common risks linked with alcohol drinking.

Health Issues

Alcohol abuse can lead to a range of health problems with significant consequences

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Liver Damage: Excessive alcohol consumption can result in the development of fatty liver, alcoholic hepatitis, and cirrhosis, which are common liver diseases associated with alcohol abuse.
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Cardiovascular Problems: Consuming excessive amounts of alcohol can contribute to high blood pressure, heart disease, and an increased risk of stroke.
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Increased Cancer Risks: Alcohol consumption has been linked to various types of cancer, including liver, breast, colorectal, and oral cancers. Ethanol, a component of alcohol, breaks down into acetaldehyde, a carcinogenic substance that can damage DNA and hinder the repair process, thereby increasing the risk of cancer.
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Weakened Immune System: Alcohol abuse can weaken the immune system, making individuals more susceptible to infections and illnesses. Alcohol can disrupt the immune pathway in complex ways. This can impair the the body's ability to defend against diseases, infections and may lead to organ damage related to alcohol(10).
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Nutritional Deficiencies: Alcohol can interfere with the body's ability to absorb and utilize essential nutrients, leading to nutritional deficiencies that can have wide-ranging health implications.
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Affects on Mental and Emotional Health

While alcohol may provide temporary escape from negative emotions, excessive and long-term consumption can actually worsen symptoms of depression and anxiety. Alcohol is a depressant that can affect several neurotransmitters in the brain, resulting in mood swings, increased feelings of sadness and worsen anxiety.

Overtime as your body adjusts to recurring alcohol in your system (known as alcohol tolerance), you will need to drink more and more to get the same buzz. This may seem like a \"cool\" thing but it's actually a red flag because it usually means your body adapted to the presence of alcohol taking place of your natural neurotransmitters. Your body adjusts and either loses receptor sensisitivity or stops producing regular levels of your natural GABA neurotransmitters, instead trying to get this feeling from exogenous sources (ie, alcohol).

Without the alcohol presence (say in the early morning) your body will go into a withdrawal period because it cannot properly balance the central nervous system without alcohol.

Alcohol can also intensify emotional responses which can lead to emotional instabillity. It may cause unpredictable outburst of anger or emotional outburst which can be inappropriate in certain situations or events.

Impaired Cognitive Function and Judgment

Alcohol can affect the cognitive function of the brain which can lead to difficulties in thinking clearly, making sound judgments, and problem-solving. It can impair memory, concentration and attention span which can leave a negative impact on work and daily functioning.

Additionally, alcohol can lower inhibitions and impair impulse control making people become more aggressive, irritable, and more likely to engage in dangerous actions.

Social and Relationship Consequences

When an individual is experiencing distress and has developed depression or anxiety, it can significantly impact their relationships with others. Excessive alcohol consumption can exacerbate this situation, causing the person to become impulsive and irrational, leading to negative behavior towards others. These actions have the potential to tarnish an individual's reputation and adversely affect their social functioning.

Financial Issues

Alcoholic beverages can prove to be quite costly, particularly if an individual becomes dependent on them. Additionally, legal fees and medical expenses associated with alcohol-related issues can have a significant impact on one's finances, particularly if consumption is not properly controlled.

Addiction and Dependence

Alcohol stands as one of the most widely abused substances globally, primarily due to its widespread availability. Its easy accessibility makes it convenient to obtain a drink at any time, contributing to the high prevalence of alcohol abuse. One of the significant outcomes of alcohol abuse is the development of both physical and psychological dependence on the substance.

Alcohol triggers the release of dopamine and endorphins in the brain, which are neurotransmitters associated with feelings of pleasure, happiness, and satisfaction. These substances, often referred to as \"happy hormones,\" contribute to the pleasurable experiences associated with alcohol consumption. However, when individuals consume alcohol chronically, the excessive stimulation of these hormones can lead to an overload, potentially causing cravings for alcohol as they seek to recreate that same pleasurable experience.

Alcohol Withdrawal

Alcohol withdrawal may occur once a person who is already dependent to alcohol decides to suddenly stop or reduce his alcohol consumption. This can happen to individuals who have been excessively drinking alcohol for a long period of time. Symptoms of withdrawal may include headache, palpitations, anxiety, insomnia, tremors or worst seizures and delirium tremens(8).

While moderate consumption of alcohol can induce feelings of relaxation, the side effects and consequences of irresponsible drinking can have severe implications for an individual's health. Engaging in excessive or irresponsible alcohol consumption can result in serious health problems that may have long-lasting effects, potentially altering a person's life permanently.

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\n \n Healthier Alternatives for Alcohol
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A wide range of beverages exists as excellent alternatives to alcohol. Some of these options include non-alcoholic versions that closely resemble the appearance, taste, and experience of alcoholic drinks, but without the presence of alcohol and its associated negative effects. Additionally, there are all-natural organic drinks available that can provide a relaxing effect, offering an alternative means to unwind without the need for alcohol.

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\n \n Non-Alcoholic Beer and Wine
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Non-alcoholic beverages are crafted through a brewing or fermentation process similar to that of regular beers or wines. However, they undergo a specific method to remove or reduce the alcohol content. These beverages can offer a comparable taste and provide a similar experience to their alcoholic counterparts, but without the intoxicating effects. In the United States, a beer or wine is classified as non-alcoholic if its alcohol by volume(ABV) measures 0.5% or lower.

Beers

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Athletic Brewing Co. Run Wild IPA- Athletic brewing is a non-alcoholic brewing company that specializes in producing non-alcoholic craft beers. They operate in their own brewing facilities.
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Grüvi Stout- is a hang-over version of the Irish brew. They are completely alcohol free.
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Suntory ALL-FREE- is a non-alcoholic beer alternative that originated in Japan.
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Heineken 0.0- Heineken 0.0 is considered an non-alcoholic beer but it is not 100% alcohol free. It contains a really small amount of alcohol, which is around a maximum of 0.03% ABV.
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Clausthaler Original Non Alcoholic- Clausthaler is one of the pioneering companies that produces non-alcoholic beers. The Clausthaler Original is one of their flagship products known for its crisp and malty flavor.
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Budweiser Zero- is the non-alcoholic version of Budweiser. Budweiser Zero is alcohol free with only 50 calories and zero sugar.
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Wines

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Ariel Vineyards Non-Alcoholic Wines- they offer dealcoholized wines, which includes Chardonnay and Cabernet Sauvignon.
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Sutter Home Fre- Sutter Home offers non-alcoholic wines called Fre. From red, white to sparkling wines, some of these are the Fre Chardonnay, Fre Moscato, and Fre Red Blend.
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St. Regis Reserve Non-Alcoholic Wine- they produce a collection of non-alcoholic sparkling wine including Brut, a Rosé, and a Sparkling White.
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Pierre Chavin Zero- offers a wide range of non-alcoholic wines, from red, white to rose varieties.
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Freixenet Alcohol-Removed Sparkling Wines- they are produced in Penedès DO of Spain to cater to their health and wellness customers.
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Martinelli's Non- Alcoholic Sparkling Cider- it is the non-alcoholic version of their Champagne Cider.
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\n \n Alcohol-free Spirits
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Non-alcoholic alternatives for spirits like vodka, rum, gin, tequia, whiskey, etc. are now available in the market. These non-alcoholic spirits are typically crafted from botanical ingredients like flowers, leaves, roots, or spices. They serve as excellent bases for creating mocktails or other non-alcoholic beverages, providing the opportunity to enjoy the flavors and essence of traditional spirits without the alcohol content.

\nGhia- a non-alcoholic apéritif that is skillfully crafted using a blend of grape juice concentrate, fig, gentian root extract, elderflower, rosemary extract, fruits and vegetable juice, as well as various botanical extracts and concentrates.
\nSeedlip- is one of the first brands to offer distilled non-alcoholic spirits. They specialize in offering plant-based liquor alternatives specifically crafted for creating non-alcoholic mixes and mocktails.
\nCurious Elixirs- they are booze-free cocktails infused with adaptogens and herbs that help promote a sense of relaxation. They are said to help improve a person's mood and provide calming effects.
\nLyre's- offers a variety of non-alcoholic spirits which aims to imitate the flavors of some well-known alcoholic spirits such as gin, rum, whiskey, vodka and more. However, it is important to note that while they fall under the non-alcoholic catergory, their products are not completely alcohol free. Their non-alcoholic spirits may contain 0.5% ABV(alcohol by volume) or less.
\nRitual Zero Proof- They offer non-alcoholic alternatives to whiskey, tequila, gin, rum, and aperitif. Their aim is to replicate the flavors and essence of these spirits using all-natural ingredients, ensuring a 0% ABV (Alcohol by Volume) in their products.
\nCeltic Soul- Celtic Soul produces non-alcohol alternatives to whiskey. And their aim is to capture the flavors and aromas of the traditional whiskey without the presence of alcohol.
\nEverleaf- they're a brand renowned for crafting non-alcoholic aperitifs. Their aperitifs are crafted sustainably from different botanicals to capture unique flavor experience. They use alcohol in some of their botanical extractions, so they are not totally alcohol free. Nevertheless, they are still considered non-alcoholic since they only contain less than 0.5% ABV.
\nKin Euphorics- Kin is an interesting drink because it's meant to replace the cocktail straight from the bottle instead of being used in a cocktail like the others. Much like my long lost favorite cocktail, the Sazerac, this is meant to be sipped slowly. The flavors were herbacious and hefty, while there were purported adaptogens to help ease the mood. I didn't feel anything personally but it was an interesting drink.
\nMonday Zero Alcohol- Monday Zero is a notable brand that presents a wide selection of non-alcoholic spirits. Renowned for their zero carbs, sugar-free, and 0-calorie options, they cater to individuals seeking healthier choices. Their lineup includes vegan alcohol-free alternatives to mezcal, gin, and whiskey, providing a guilt-free and flavorful experience for those looking to enjoy sophisticated drinks without the presence of alcohol.
\nFluère- specializes in crafting non-alcoholic distilled spirits that undergo the same meticulous distilling techniques commonly employed in the creation of alcoholic spirits such as gin, rum, and whiskey.
\nWeekday Vibes- Is our personal favorite, a collection of sparkling non-alcoholic wine spritzers. We've tried most everything on this list but Weekday Vibes was the only one we continued to buy

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\n \n Mocktails
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Mocktails are essentially non-alcoholic versions of cocktails. They are crafted using combinations of fruits, sodas, herbs, and juices. These beverages closely resemble the appearance and can even mimic the taste of traditional cocktails, providing a delightful experience without the inclusion of alcohol.

Here are some of the most common mocktails:

\nVirgin Margarita- it is the non-alcoholic version of the cocktail margarita. Typically made with lime juice, sugar syrup, and orange juice. Add some ice and throw it inn a blender and this is an instant hit.
\nShirly Temple- a non alcoholic mixed drink that is classically made with ginger ale or lemon-lime soda and grenadine syrup.
\nVirgin Mojito- simply a mixture of lime, mint, club soda or sparkling water.
\nVirgin Mimosa- it is also referred as \"mockmosa\". It is the mocktail version of the cocktail mimosa which typically contains orange juice and sparkling water or ginger ale.
\nNon-Alcoholic Sangria- non-alcoholic Sangria is normally made with fresh fruits, club soda and grape juice. You may also add herbs/spices or sweetener, it's up to you.
\nVirgin Piña Colada- the non-alcoholic version of the classic blended cocktail piña colada. It is made with pineapple juice and coconut cream. Like the Margarite, this one is excellent blended like a smoothie. Drizzle a little grenadine on the cup sides while pouring to get a cool color effect.
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Virgin Mai Tai- classic ingredients of non-alcoholic Mai Tai include orange juice, pineapple juice and a dash of granadine syrup.
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\nVirgin Cosmopolitan- ingredients of a typical virgin cosmopolitan include cranberry juice, lime juice, orange juice sugar syrup or agave syrup for sweetness. While some people enjoy this cocktail, it's not a favorite of ours.
\nVirgin Daiquiri- this mocktail is a simply made by blending lime juice, sugar syrup and crushed ice. You may also add fresh fruits like strawberries, bananas, or mangoes for additional flavor and texture.

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\n \n Herbal Tea
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Herbal teas serve as an excellent alternative to alcohol, offering flavorful and soothing effects. These delightful beverages not only provide a pleasant taste experience but also come with a myriad of potential health benefits. With their diverse range of herbal blends, herbal teas offer a refreshing and nourishing choice for those seeking an alternative to alcohol.

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Chamomile tea- chamomile teas have calming properties that may help relax the body and mind. It may also help with sleep.
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Rooibos Tea- a caffeine-free tea that is rich in antioxidants and has anti-inflammatory properties which may help reduce inflammation and pain(6). It comes from the leaves of the Rooibos plant and has a sweet and nutty flavor.
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Hibiscus Tea- hibiscus tea is known for its cardiovascular benefits. It helps lower blood pressure, blood sugar level and cholesterol.
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Lavender Tea- has a calming and floral aroma which helps promote sleep, relaxation and stress relief.
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Green Tea- green tea is one of the least processed teas, which is why it contains high levels of antioxidants.
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Chai Tea- is a sweet and spicy tea with ingredients such as black tea, cinnamon, cardamom, cloves, ginger and other spices.
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Peppermint Tea- the flavor of peppermint tea is energizing and revitalizing. It can help you relax, relieve stress and help with digestion.
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Lemon Balm Tea- lemon balm tea is often used for its calming properties which can help reduce stress and anxiety, and promote sleep and relaxation.
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Ginger Tea- are often used to calm the stomach, promote digestion and alleviate nausea. Ginger tea has a slight spicy and warming flavor
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\n \n Kombucha
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Kombucha is a fermented tea drink that comes in a variety of flavors. It is made by fermeting sweetened tea with a SCOBY (Symbiotic Culture of Bacteria and Yeast). During fermentation, the SCOBY consumes the sugar and converts it into acids, vitamins, and a small amount of alcohol.

Kombucha may fall under the non-alcoholic category, but it still contains very little amout of alcohol due to the fermentation process. However, unlike alcoholic beverages, kombucha is non-intoxicating and it does not produce the same psychoactive effects with alcohol.

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\n \n Kava
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Of course we can't finish off this list without our favorite root drink. Kava is a plant that originated in the South Pacific Islands. It is renowned for its anxiolytic and sedative properties, which can aid in reducing stress, anxiety, and promoting relaxation and sleep. Made from the powdered roots of the kava plant, it is commonly prepared as a tea or drink. Nowadays, various forms of kava are available in the market, such as capsules, tinctures, extracts, and powders. However, we recommend using the traditional preparation method for an authentic experience.

Increasingly, kava has emerged as a healthier alternative to alcohol for individuals seeking relaxation, especially those who are looking for a drink that will be lighter on the liver compared to alcohol. While offering similar effects to alcohol, kava is completely devoid of alcohol content and lacks the deeply intoxicating properties which usually lead to impaired inhibition. You can still think clearly while relaxing on kava. It allows one to unwind and alleviate stress without experiencing intoxication. Furthermore, kava is non-addictive, making it unlikely to lead to cravings or dependence like alcohol. Importantly, kava is known for its minimal likelihood of causing hangovers the following day.

You may also mix kava with your favorite juices, milk or alcohol-free drinks to enhance the taste. We make a bunch of different kava cocktails from time to time to change things up at the office. Check out some recipes here

However, it is important to note that kava is not for everybody. There are certain group of people who we wouldn't recommend to take kava. They are the same groups who also shouldn't use coffee, alcohol, or medications, which is of course pregnant and breastfeeding woman. We don't recommend people with existing liver problems, people on certain medications and children who are below 18 years old to use kava either. You may check out our blog here for information on kava restrictions.

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\n \n Frequently Asked Questions\n \n

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\n \n Can these alternatives provide similar euphoric effects to alcohol?
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Alcohol alternatives are designed to mimic the taste and aroma of alcoholic drinks but are intentionally made to be non-intoxicating. While some alcohol alternatives may have ingredients that can provide mild relaxation or mood-enhancing effects, they are not intended to reproduce the same level of euphoria or intoxication as alcohol. If they are stated to give some sort of effect, it is usually pretty mild. Kava is the most potent non-alcoholic drink on this list and should be used with caution as it can impair your ability to drive.

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While many alcohol alternatives are generally considered safe, it's important to recognize that not all alternatives are suitable for everyone. Several factors come into play, including allergies and sensitivities, medication interactions, pregnancy and breastfeeding, and personal health conditions. Certain individuals may have allergies or sensitivities to specific herbs, botanicals, or additives present in these beverages. Therefore, it is crucial to read the ingredient labels and be mindful of any potential allergens.

Moreover, some ingredients found in alcohol alternatives may not be appropriate for pregnant and lactating women. If you are currently taking medications, it is advisable to consult with your physician to ensure that there are no potential interactions between the medications and the ingredients in the alcohol alternatives.

By considering these factors and taking the necessary precautions, you can make informed decisions regarding the consumption of alcohol alternatives that are compatible with your specific circumstances and health needs.

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\n \n Conclusion\n \n

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In conclusion, while alcohol may provide temporary relief from problems and stress, its irresponsible consumption can result in negative consequences and risks. Long-term and excessive alcohol intake can lead to serious health issues, addiction, withdrawal symptoms, impaired cognitive function, and various social, financial, and physical problems. Consequently, many individuals are seeking healthier alternatives to alcohol.

Fortunately, there are numerous alcohol alternatives available in the market. These options include non-alcoholic beers and wines, mocktails, herbal teas, kombucha, kava, and other drinks or supplements designed to promote relaxation and stress relief. By exploring these alternatives, individuals can prioritize their well-being while enjoying a variety of flavors and experiences without the negative effects associated with alcohol.

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Reference:

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https://www.who.int/news-room/fact-sheets/detail/alcohol
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Sudhinaraset M, Wigglesworth C, Takeuchi DT. Social and Cultural Contexts of Alcohol Use: Influences in a Social-Ecological Framework. Alcohol Res. 2016;38(1):35-45. PMID: 27159810; PMCID: PMC4872611. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872611/
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Osna NA, Donohue TM Jr, Kharbanda KK. Alcoholic Liver Disease: Pathogenesis and Current Management. Alcohol Res. 2017;38(2):147-161. PMID: 28988570; PMCID: PMC5513682. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513682/
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Piano MR. Alcohol's Effects on the Cardiovascular System. Alcohol Res. 2017;38(2):219-241. PMID: 28988575; PMCID: PMC5513687. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513687/
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https://www.sciencedirect.com/topics/medicine-and-dentistry/carcinogen
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Canda BD, Oguntibeju OO, Marnewick JL. Effects of consumption of rooibos (Aspalathus linearis) and a rooibos-derived commercial supplement on hepatic tissue injury by tert-butyl hydroperoxide in Wistar rats. Oxid Med Cell Longev. 2014;2014:716832. doi: 10.1155/2014/716832. Epub 2014 Mar 11. PMID: 24738022; PMCID: PMC3967803. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967803/
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https://www.niaaa.nih.gov/publications/cycle-alcohol-addiction
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\nMathew F, Goyal A. Ethanol. [Updated 2022 Dec 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK556147/\n
https://pubs.niaaa.nih.gov/publications/aa72/aa72.htm#
\nSarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. 2015;37(2):153–5. PMCID: PMC4590612. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/#\n

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estimated read time - 14 min

Kava has a history of being used as a natural treatment for different health issues, including anxiety, stress, and insomnia. Eventually, numerous studies have been carried out to explore its potential benefits. These studies have highlighted additional health benefits of kava that may be advantageous for certain medical conditions.

Below are some of kava's potential health benefits and properties that may be able to help alleviate some health conditions that we have gathered from research articles.

Please note: We are NOT medically trained physicians and none of what is stated here should be used as a substitute for medical advice.

Kava Mechanism

The active compounds in kava interact with several neurotransmitters in the brain, including GABA. The kavalactones in kava help increase the activity of GABA that may lead to relaxing and calming effects on the mind and body. We go more in depth on how it works here. This mechanism is similar to the action of benzodiazepines, a class of drug that is commonly used to treat anxiety disorders, but significantly less pronounced at standard amounts.

Kava may also affect other neurotransmitters such as dopamine, serotonin, and noradrenaline. Serotonin has a role in regulating mood, appetite, sleep, and other physical processes. It is often connected to feelings of well-being and happiness. Dopamine plays a role in the regulation of movement, motivation, and the reward pathways in the brain. It is also linked to the feelings of pleasure and satisfaction. Low levels of serotonin and dopamine have been linked to depression and anxiety disorders.

Noradrenaline or norepinephrine is involved in the body’s stress responses and helps regulate blood pressure and heart rate. In the brain, the noradrenaline plays a role in alertness, attention and new memories.

Kava has shown to increase the levels of these neurotransmitters which may contribute to its anxiolytic, euphoric, relaxing and mood-enhancing effects.

Topics List

Kava Compounds

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Kavalactones are the active ingredients in kava responsible for its sedative and anxiolytic effects. While there are approximately 19 kavalactones found in the kava plant, only six major kavalactones are typically present in most kava plant varieties. These kavalactones are believed to interact with GABA and GABA receptors, which are responsible for various brain activities. This interaction may contribute to the numerous potential health benefits of kava.

For a more in-depth understanding of how kavalactones and GABA work, check out our writeup here.

Kava also contains flavokavains, a class of chalcones that has been shown to have antioxidant, anti-inflammatory, and anticancer effects. Flavokavain A, B, C, and D are the main type of flavokavains, with flavokavain A as the most abundant and has shown to have strongest biological activity.

Flavokavains have beens studied for its potential health benefits and some of the most interesting finds are related to to their antioxidant and anti-inflammatory properties. Studies have shown that these flavokavain may help induce aptosis, a natural process of cell death, inhibit the growth of tumor cells (13). And scavenge free radicals and reduce oxidative stress induce oxidative stress

Properties of Kava

The therapeutic effects of kava may help several health conditions including anxiety, stress and insomnia but, several studies have demonstrated that kava may have a range of properties that may make it beneficial for several health conditions. These properties include: anxiolytic/anti-anxiety (stress relieving)

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Kava May Have Anxiolytic or Anti-anxiety Properties

Kava have been shown to have anxiolytic properties which refers to the ability of a substance to reduce anxiety and promote relaxation. The kavalactones in kava have been found to interact with several neurotransmitters in the brain including GABA and dopamine. GABA is an inhibitory neurotransmitter that helps calm and reduce activity of neurons in the brain. Dopamine on the other hand, is a neurotransmitter that plays an important role in regulating emotion, mood, motivation, reward, attention and other behavioral functions.

Kavalactones have been found to help increase the activity of GABA in the brain that may help promote calm and relaxation, which may result in the reduction of feelings of anxiety and stress.

Sedative Properties

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Kava May Have Sedative Properties

Kava's reputation for inducing relaxation and relieving insomnia stems from its sedative properties, which are thought to be linked to its interaction with GABA receptors. By enhancing GABA activity, kava may promote relaxation and reduce anxiety, making it useful for managing symptoms of anxiety, stress, depression, and insomnia. We talk a little more in depth about the specific mechanisms and the interactions with sleep here.

Analgesic Properties

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Kava May Have Analgesic Properties

While research on the analgesic effects of kava is limited, there is some evidence to suggest that it may possess pain-relieving properties. Specifically, kava has been shown to alleviate symptoms of chronic pain, which is characterized by persistent or recurring pain lasting for three months or longer.

Studies indicate that kava may interact with the nervous system to reduce pain. One potential explanation for this effect is the interaction between kavalactones and GABA and glutamate. Glutamate and glutamate receptors are located in the brain, spinal cord and periphery and are involved in signaling and transmission of pain. This neurotransmitter has been a target of new therapies for pain.

Kava's interaction with glutamate remains complicated and involves several processes. However, one study suggested that kavalactone might modulate glutamate signaling by reducing the release of glutamate, resulting in the decrease of its excitatory activity(5).

These interactions with GABA and glutamate may contribute to kava's effects on pain, anxiety and other neurological functions. Nonetheless, more studies are needed to fully understand the mechanism involving kavas interaction with glutamate and its effects on the nervous symtem.

Anti-inflammatory Properties

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Kava May Have Anti-inflammatory Properties

Kava's potential anti-inflammatory properties have been investigated in part due to its analgesic effects, as anti-inflammatory medications are commonly utilized for pain management. Scientific studies indicate that certain compounds in kava may reduce the secretion of pro-inflammatory cytokines, which are signaling proteins involved in regulating inflammation in the body. This could lead to both pain and inflammation relief(5).

As a result of its analgesic and anti-inflammatory effects, kava may be useful in alleviating various forms of pain, including chronic, neuropathic, and acute pain.

The New Zealand Blacks, a rugby team we are a fan of, are famous for stating the use of kava in their workout recovery sessions as well as an after game treat to relax after an intensive session.

Neuroprotective Properties

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Kava May Have Neuroprotective Properties

Kava has been demonstrated to possess neuroprotective properties, in addition to its interaction with the neurotransmitter GABA. Kavalactones can also interact with other neurotransmitters in the brain, such as dopamine, serotonin, and noradrenaline, which are involved in mood disorders and depression.

By inhibiting the enzyme monoamine oxidase, which is responsible for breaking down dopamine, serotonin, and noradrenaline, kava may have mood-enhancing and antidepressant effects. This inhibition can help to maintain higher levels of these neurotransmitters in the brain, leading to positive effects on mood(10).

Moreover, studies have shown that elevating GABA levels may protect neurons from damage caused by excessive excitatory activity in conditions such as epilepsy and stroke. Therefore, kava's ability to increase GABA activity may have a protective effect on the brain and contribute to its neuroprotective properties(3).

Antioxidant Properties

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Kava May Have Antioxidant Properties

Kava has been discovered to possess antioxidant properties, which means it has the capability to counteract free radicals in the body. Free radicals are highly reactive molecules that can damage cells and contribute to the development of numerous chronic diseases, such as cancer, heart disease, and Alzheimer's disease.

Kavalactones, the active compounds in kava, have been shown to exhibit both direct and indirect antioxidant activity. Direct antioxidant activity refers to their ability to directly neutralize free radicals by donating an electron to the radical and stabilizing it. This process can prevent the free radicals from causing damage to cells and tissues(8).

In addition, kava also has indirect antioxidant activity by enhancing the body's own antioxidant defense mechanisms. Research has indicated that kava may increase levels of glutathione, a crucial antioxidant molecule in the body. By enhancing these natural antioxidant defenses, kava may help protect against the harmful effects of free radicals and oxidative stress.

Cardiovascular Benefits

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Kava May Have Cardiovascular Benefits

Kava's potential cardiovascular benefits may be attributed to its ability to alleviate stress and anxiety, which are known risk factors for cardiovascular disease. Chronic stress can increase cortisol levels, trigger inflammation, and damage blood vessels, all of which contribute to the development of cardiovascular disease. In addition, kava has been shown to improve blood flow by dilating blood vessels, potentially lowering blood pressure and improving cardiovascular health.

Furthermore, kava's anti-inflammatory properties may help reduce the risk of atherosclerosis, a condition in which fatty deposits build up in the arteries, increasing the risk of heart attack and stroke.

Anti-Cancer Properties

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Kava May Have Anti-Cancer Properties

The exact mechanism on how kava works to prevent cancer is not fully understood. However, according to studies the active compounds in kava have shown potential anti-anxiety properties. Here are some potential ways in which kava may exhibit anti-cancer properties(7).

\nInducing apoptosis: Kava's active compounds have been found to potentially induce apoptosis, which is a natural process of cell death that eliminates unnecessary or abnormal cells. Cancer cells tend to evade apoptosis, resulting in uncontrolled cell growth and tumor formation. Kava's constituents can potentially trigger apoptosis, causing cancer cell death and inhibiting further growth(7).
\nInhibiting cell proliferation: Cell proliferation is the natural process by which a cell grows and divides to produce two new cells. Kava has been found to possess antiproliferative properties that may help inhibit the proliferation of certain types of cancer cells. This could be due to kava's ability to interrupt cell signaling pathways that promote cell division and growth, leading to a reduction in the growth and spread of cancer cells(7). \n
\nReducing oxidative stress: Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) in cells and the body's ability to detoxify them. ROS can damage DNA and contribute to the development of cancer. Kava has been found to exhibit antioxidant properties that can help counteract ROS and decrease oxidative stress(8). \n
\nModulating immune response: The immune system is crucial in detecting and eradicating cancer cells. Kava has been shown to enhance the activity of various immune cells, including natural killer cells, macrophages, and T cells. These immune cells are vital in identifying and eliminating abnormal cells, including cancer cells. Studies suggest that kava may boost the activity of immune cells that target cancer cells while suppressing the activity of immune cells that promote tumor growth.
\nInhibiting angiogenesis: angiogenesis is the physiological process in which new blood vessels are developed which are necessary for the growth and spread of tumors. Studies have shown that kava may inhibit angiogenesis in several cancer types, preventing blood vessels from forming into tumors and starving it for nutrients.

While kava has shown some promising anti-cancer properties in laboratory and animal studies, more research is needed to determine its efficacy in preventing or treating cancer in humans. It is important to use kava responsibly and under the guidance of a healthcare professional. As with any potential cancer therapy, individuals should consult with their healthcare provider before using kava as a complementary treatment.

Frequently Asked Questions

Is kava FDA approved?

kava do not fall under FDA approval because it falls under the dietary supplement category in the US. FDA does not regulate cosmetic or dietary supplements. However, the FDA does regulate the labeling, manufacturing, and marketing of dietary supplements. Even though kava is not a regulated product, we at drinkroot classify it in the \"food\" category and treat it as such with corresponding bacterial and chemical testing.

Is is also recommended to use kava moderately and follow the suggested therapeutic doses which tend to range around 250mg of kavalactones.

Is kava safe?

Kava is generally considered safe when used in moderation. To determine the appropriate dosage for you, you can refer to our kava dosage blog, which outlines the factors that may affect your dosage. We generally see the safety of kava more a factor of the type of kava than the amount itself. Traditionally prepared kava (like our medium grind and dehydrated instant kava's) are probably better solutions than some extract versions that exist on the market. Good kava is not cheap so be wary, if it's too good to be true, it probably is. (I've fallen into this trap MANY times)

However, it is also important to talk to your healthcare provider before using kava, particularly if you have a pre-existing medical condition or are taking medications. They can help you evaluate the potential risks and benefits of using kava based on your individual health status and determine if it is safe for you to use.

Conclusion

In summary, kava contains various active compounds, including kavalactones and flavokavains, which interact with neurotransmitters in the brain such as GABA, dopamine, serotonin, and noradrenaline. These interactions give kava its anxiolytic, sedative, analgesic, anti-inflammatory, and neuroprotective properties. Kavalactones increase the activity of GABA, resulting in calming and relaxing effects on the mind and body. Kava may help alleviate symptoms of anxiety, stress, insomnia, and depression, as well as relieve various types of pain. Additionally, kava's neuroprotective properties may protect neurons from damage caused by the brain's excitatory activity.

It is important to note that the information presented in this blog is for entertainment purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. It is also important to consult a qualified healthcare provider with any questions you may have about a medical condition. Furthermore, the use of kava or any other supplement should be approached with caution and under the guidance of a healthcare professional, particularly if you have a pre-existing medical condition or are taking medication.

Also, keep in mind that kava may interact with several medications and there are groups of people who are not advised to be allowed to use it. You can visit our blog here to learn about kava’s interaction and restrictions.

Reference:

Wheatley D. Stress-induced insomnia treated with kava and valerian: singly and in combination. Hum Psychopharmacol. 2001 Jun;16(4):353-356. doi: 10.1002/hup.299. PMID: 12404572.https://pubmed.ncbi.nlm.nih.gov/12404572/
Lehrl S. Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial. J Affect Disord. 2004 Feb;78(2):101-10. doi: 10.1016/s0165-0327(02)00238-0. Erratum in: J Affect Disord. 2004 Dec;83(2-3):287. PMID: 14706720.https://pubmed.ncbi.nlm.nih.gov/14706720/
Tzeng YM, Lee MJ. Neuroprotective properties of kavalactones. Neural Regen Res. 2015 Jun;10(6):875-7. doi: 10.4103/1673-5374.158335. PMID: 26199594; PMCID: PMC4498339.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4498339/
Jewett BE, Sharma S. Physiology, GABA. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513311/https://www.ncbi.nlm.nih.gov/books/NBK513311/
Bian T, Corral P, Wang Y, Botello J, Kingston R, Daniels T, Salloum RG, Johnston E, Huo Z, Lu J, Liu AC, Xing C. Kava as a Clinical Nutrient: Promises and Challenges. Nutrients. 2020 Oct 5;12(10):3044. doi: 10.3390/nu12103044. PMID: 33027883; PMCID: PMC7600512.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600512/
Minh, T.N.; Van, T.M.; Khanh, T.D.; Xuan, T.D. Isolation and Identification of Constituents Exhibiting Antioxidant, Antibacterial, and Antihyperuricemia Activities in Piper methysticum Root. Foods 2022, 11, 3889. https://doi.org/10.3390/foods11233889.
Soares RB, Dinis-Oliveira RJ, Oliveira NG. An Updated Review on the Psychoactive, Toxic and Anticancer Properties of Kava. J Clin Med. 2022 Jul 12;11(14):4039. doi: 10.3390/jcm11144039. PMID: 35887801; PMCID: PMC9315573.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9315573/
Zhou P, Gross S, Liu JH, Yu BY, Feng LL, Nolta J, Sharma V, Piwnica-Worms D, Qiu SX. Flavokawain B, the hepatotoxic constituent from kava root, induces GSH-sensitive oxidative stress through modulation of IKK/NF-kappaB and MAPK signaling pathways. FASEB J. 2010 Dec;24(12):4722-32. doi: 10.1096/fj.10-163311. Epub 2010 Aug 9. PMID: 20696856; PMCID: PMC2992378. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992378/
Singh YN, Singh NN. Therapeutic potential of kava in the treatment of anxiety disorders. CNS Drugs. 2002;16(11):731-43. doi: 10.2165/00023210-200216110-00002. PMID: 12383029. https://pubmed.ncbi.nlm.nih.gov/12383029/
Prinsloo D, van Dyk S, Petzer A, Petzer JP. Monoamine Oxidase Inhibition by Kavalactones from Kava (Piper Methysticum). Planta Med. 2019 Oct;85(14-15):1136-1142. doi: 10.1055/a-1008-9491. Epub 2019 Sep 20. PMID: 31539917. https://pubmed.ncbi.nlm.nih.gov/31539917/
Zhuang C, Zhang W, Sheng C, Zhang W, Xing C, Miao Z. Chalcone: A Privileged Structure in Medicinal Chemistry. Chem Rev. 2017 Jun 28;117(12):7762-7810. doi: 10.1021/acs.chemrev.7b00020. Epub 2017 May 10. PMID: 28488435; PMCID: PMC6131713. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6131713/
Zhou P, Gross S, Liu JH, Yu BY, Feng LL, Nolta J, Sharma V, Piwnica-Worms D, Qiu SX. Flavokawain B, the hepatotoxic constituent from kava root, induces GSH-sensitive oxidative stress through modulation of IKK/NF-kappaB and MAPK signaling pathways. FASEB J. 2010 Dec;24(12):4722-32. doi: 10.1096/fj.10-163311. Epub 2010 Aug 9. PMID: 20696856; PMCID: PMC2992378. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992378/
Zi X, Simoneau AR. Flavokawain A, a novel chalcone from kava extract, induces apoptosis in bladder cancer cells by involvement of Bax protein-dependent and mitochondria-dependent apoptotic pathway and suppresses tumor growth in mice. Cancer Res. 2005 Apr 15;65(8):3479-86. doi: 10.1158/0008-5472.CAN-04-3803. PMID: 15833884. https://pubmed.ncbi.nlm.nih.gov/15833884/\n

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estimated read time - 14 min

Kava’s effects extend far beyond anxiety, influencing a range of stress-related mental and physical conditions. Its active compounds, kavalactones, interact with key neurochemical pathways that regulate mood, inflammation, and the body’s stress response.

People around the world have diverse motivations for consuming kava, and their experiences with the beverage can vary greatly. Here we have compiled some of our own customers' experiences with kava and how it has aided them in the alleviation of their anxiety, stress, and other health conditions.

In the following sections, we will discuss some of these experiences. Please keep in mind these experiences may not be what you experience and your body may not react in the same way as these supporters have experienced.

Furthermore, although anyone may find the practices or understandings to be useful here, it is made available with the understanding that neither the author nor the company are engaged in presenting specific medical or spiritual advice. Nor is anything here intended to be a diagnosis, prescription, recommendation, or cure for any kind of medical, psychoogical, emotional, sexual, or spiritual problem. Please consult with a licensed, qualified physician, therapist, or competent professional.

Topics List

Anxiety

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Kava and Anxiety

…I tend to suffer from high levels of anxiety, which is one of the reasons for my interest in Kava, but I have found that my anxiety levels have been reduced very nicely using this kava…

Kavalactones found in kava have anxiolytic properties that can aid in alleviating anxiety and stress. When kava is consumed, its kavalactones are absorbed into the bloodstream and cross the blood-brain barrier, where they interact with the GABA receptors in the brain. The GABA receptors and their functional health are known to play a major role in regulating anxiety and promoting relaxation.

GABA is an inhibitory neurotransmitter in the brain that helps calm the nervous system. Kava is found to help increase the activity of GABA receptors which may result in an overall feeling of relaxation and calm(9). With this ability, kava may be helpful for people who are having anxiety as it can help reduce the symptoms of the condition.

In addition to its effects on GABA receptors, kava may also have an impact on the dopamine system in the brain. Dopamine is a neurotransmitter that plays a role in regulating mood, motivation, and reward. Kava has been found to increase dopamine levels, which may help improve mood and reduce anxiety. Additionally, kava's ability to reduce muscle tension and promote relaxation and better sleep quality may also contribute to its potential to alleviate symptoms of anxiety.

Kava and PTSD

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Kava and Anxiety

…“After serving in the Marines I carried a weight that never left. Sleep was restless, and my mind was always on high alert. Since discovering kava, I’ve finally found something that quiets the noise, eases the tension, and gives me a sense of calm without numbing me out...

PTSD is characterized by heightened sympathetic nervous system activity, intrusive thoughts, and an impaired ability to regulate stress. Kava’s mechanism of action suggests it may help mitigate PTSD symptoms through multiple pathways:

Kava's GABAergic modulation properties may help mitigate PTSD symptoms which are often associated with GABA receptor dysfunction, leading to hypervigilance and heightened anxiety. Kava enhances GABA receptor activity, helping to quiet an overactive nervous system and promote a sense of safety and relaxation.

Reduction in Cortisol Levels: Chronic PTSD is linked to dysregulated cortisol secretion, which can impair memory, emotional processing, and immune function. Preliminary research suggests kava may help modulate HPA-axis activity, balancing cortisol output and reducing physiological stress responses.

Panic Attacks

Kava's and Panic Attacks

..in steps Kava, and my world has changed. This powder stops my panic attacks dead within 1 minute, that's right 1 minute. I have never felt relief from a panic attack that quickly and if you've ever dealt with them you know that that's life-changing…

Panic attacks are a form of anxiety disorder that often result in symptoms such as rapid heartbeat, sweating, shaking, and a feeling of impending doom. Because kava has been shown to alleviate anxiety, it may also have the potential to reduce the occurrence of panic attacks.

Chronic Inflammation

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Kava and Chronic Inflammation

…The inflammation, the exhaustion, it all compounds. I started using kava and it really shifted. My body is able to relax instead of staying in that constant locked overdrive feeling. The relief isn’t just mental, I can feel it in my joints, and my digestion...

Chronic stress drives systemic inflammation, increasing the risk of autoimmune diseases, cardiovascular conditions, and neurodegenerative disorders. Kava possesses anti-inflammatory properties that may counteract these effects

For example, the inhibition of specific pro-inflammatory cytokines have been seen. Stress and anxiety elevate levels of IL-6, TNF-alpha, and CRP, all of which contribute to systemic inflammation. Some studies suggest kavalactones may suppress the activity of these cytokines, reducing inflammatory markers linked to chronic disease.

Chronic stress can lead to neuroinflammation, which is a key contributor to depression, anxiety, and cognitive decline (Sugar can do this too! We'll get into that later). Kava’s ability to modulate neuroinflammatory pathways may help protect against stress-related brain degeneration.

Fibromyalgia

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Kava and Fibromyalgia

.…I struggle with a condition called Postural orthostatic tachycardia syndrome, as well as fibromyalgia. My body hurts about 99% of the time and I’ve struggled with adrenaline surges and depression as well.I turned to kava kava as a last resort before I decided to give in to pharmaceutical drugs to manage my symptoms.I just drank it for about 15 minutes and my body was very minimal, my heart rate went down, and I just felt like I was in a good mood..

Fibromyalgia is a chronic condition characterized by widespread pain and tenderness throughout the body, as well as sleep disturbances, depression, and anxiety. The cause of this condition is not fully understood, and there is currently no known cure for it. However, various treatments, including therapy, medication, and alternative therapies, can help manage its symptoms.

Research has indicated that individuals with fibromyalgia may have an increased sensitivity to pain, as the neural pathways responsible for transmitting and receiving pain signals are altered. This alteration can result in chronic pain, where pain signals continue to be transmitted to the brain long after tissue damage or injury has healed.

One way to manage the symptoms of fibromyalgia is by controlling anxiety and stress levels, which can trigger the condition and lead to fatigue and pain. Kava, with its anxiolytic properties, has the potential to improve mood, reduce anxiety, and enhance sleep quality, making it a possible remedy for individuals with fibromyalgia.

Studies have shown that kavalactones found in kava can inhibit certain enzymes in the brain that trigger the release of inflammatory responses. This inhibition may alleviate inflammation and pain symptoms, providing further support for kava's potential in managing fibromyalgia symptoms.

Migraine

Kava and Migraine Relief

…I had a terrible migraine out of nowhere one day, and typically once one sets in, there is little I can do about it, but the kava kept it from getting worse. I did have to take a heavier dose to achieve that effect, but hey, it beat the performance of my usual prescription migraine pill…

Migraine is a recurring headache that can be moderate or severe, often accompanied by sensitivity to light, nausea, and other symptoms. The exact cause of migraines is not known, but it is believed to be linked to changes in blood flow and neurotransmitter levels in the brain. Stress and anxiety are also recognized as potential triggers for migraines, with many individuals reporting feeling stressed or anxious prior to an attack.

Kava may be helpful in preventing migraines by reducing the symptoms of anxiety and stress due to its calming and relaxing effects. Additionally, kava has anti-inflammatory properties, which may be beneficial since inflammation is thought to play a role in migraines, and anti-inflammatory medications are frequently used to treat them. Thus, consuming kava could potentially reduce the intensity and recurrence of migraines.

Moreover, kava's analgesic properties can assist in managing migraines by easing pain without inducing unconsciousness. This makes kava a viable alternative for relieving migraine symptoms. However, we do recommend if you are experiencing migraines due to dehydration or loss of electrolytes, to abstain from kava and drink more water with electrolytes. Kava is a diurretic and can worsen dehydration.

Depression

Kava and Depression

…Depression has a way of making everything feel heavy, like I’m moving through fog with no clear way out. Some days, the weight is unbearable. Since introducing kava into my routine, I’ve felt a shift—not a cure, but a gentle lifting of the fog.…

Kava may also play a role in temporarily alleviating mild-to-moderate depression through its impact on dopaminergic and serotonergic pathways. Low dopamine is a common feature of depression, leading to lack of motivation, emotional blunting, and fatigue. Kava’s ability to increase dopamine receptor sensitivity may contribute to a more uplifted mood.

Depression is also often linked to HPA-axis dysregulation, resulting in elevated cortisol and impaired neuroplasticity. Kava’s effects on the stress response system may help re-balance neuroendocrine function. Furthermore many kava strains are known for their euphoric, uplifting qualities, which can be beneficial for those struggling with social withdrawal and lack of pleasure.

Restless Leg Syndrome(RLS)

Kava and Restless Leg Syndrome

…I have Psoriatic Arthritis and Restless leg syndrome, and sometimes, even with meds, can get no relief from pain or the creepy, crawly feeling in my legs. I spend a lot of sleepless nights. My tongue felt immediately numb. In about 20 minutes my legs felt relaxed and I felt sleepy…

Restless leg syndrome (RLS) is a neurological disorder that causes uncomfortable sensations such as itching, crawling, tingling, and burning in the legs, along with an uncontrollable urge to move them and other body parts. While the cause of RLS is mostly unknown, it often runs in families, and low levels of iron in the brain may also be responsible for it.

Disruption of dopamine levels in the brain can also cause RLS, leading to involuntary movements. Treatment for RLS often involves iron supplements and medications that increase dopamine levels.

Kava contains kavalactones that increase dopamine levels in the brain, potentially correcting imbalances that may cause restless leg syndrome. Additionally, kava's muscle relaxant properties may help alleviate involuntary muscle movements that often accompany RLS.

Focus and Concentration

Kava on Focus and Concentration

…this blend has worked amazingly well with quieting that distracting voice, increasing my focus and concentration, as well as lending to an overall sense of everything being alright…

Kava has been reported to improve focus and concentration in some individuals. This is believed to be due to its anxiolytic properties, which can help reduce distractions and promote a sense of calm focus. By reducing anxiety and promoting relaxation, kava can improve focus and concentration, particularly in those who experience difficulty concentrating due to stress or anxiety.

Research suggests that kava's ability to enhance cognitive skills may be attributed to its ability to inhibit the reuptake of noradrenaline in the prefrontal cortex. Noradrenaline is a neurotransmitter that plays a vital role in regulating cognitive function, stress reactions, attention, and arousal. Therefore, kava's effects on noradrenaline levels may help improve focus, attention, and cognitive performance(6).

Weight Loss

Kava and Weight Loss

…this works amazingly as an appetite suppressant. I am a 38 year old woman and have about 12 more pounds to lose on my weight loss journey. I have been using different brands of Kava for a long time to provide a mood boost and anxiety relief. This is the only brand that has provided the added benefit of being a strong appetite suppressant…

Kava has been suggested to contribute to weight loss due to its impact on stress and anxiety levels. When we experience stress or anxiety, our bodies release cortisol, a hormone known for increasing blood sugar levels, regulating fat metabolism, and suppressing the immune system. These effects can lead to an increase in appetite and fat storage, ultimately leading to weight gain.

By consuming kava, individuals may experience a reduction in stress and anxiety levels, resulting in decreased cortisol levels and appetite, making it easier to lose weight and maintain a healthy diet. Additionally, kava may improve sleep quality, which is essential for weight loss. Poor sleep is associated with increased ghrelin hormones (which stimulate appetite) and decreased leptin hormones (which suppress appetite). By improving sleep quality, kava may help regulate these hormones, reducing appetite and aiding weight loss.

Finally, kava's anxiolytic properties may also help improve mood and motivation, which are crucial for achieving weight loss goals. Feeling good and motivated can inspire individuals to stick to a healthier diet and exercise routine, making weight loss feel more achievable.

Alcohol Cravings

Kava and Alcohol Cravings

…I was a borderline alcoholic and I discovered kava and it kills alcohol cravings for me where I don’t even think about alcohol. It’s so portable so I bring it to parties and I’m just as sociable as if I were drinking alcohol…

Although the precise mechanism by which kava reduces alcohol cravings is not fully understood, it is thought that kavalactones, the active compounds in kava, can activate the same brain receptors as alcohol. This suggests that kava may help reduce cravings for alcohol and decrease the urge to drink by acting on the same brain pathways.

Researchers have been studying on the chemistry of cravings and it was assumed that addiction can be treated if the neurological process of craving can be interrupted. Kavalactones have been found to attach to specific receptors in the brain that are involved in addiction and cravings. By binding to these receptors, kavalactones can modulate the release of neurotransmitters such as dopamine and GABA, which play a role in pleasure and reward, as well as anxiety and stress regulation(7). Since stress and anxiety can trigger alcohol cravings, kava's ability to promote relaxation and calmness may help reduce these cravings.

Social Anxiety

Kava and Social Anxiety

… it was so easy to use just mix it up in eight oz of water and here comes a stress free day. It made socializing super easy and I totally hate people…

Individuals who struggle with anxiety or nervousness in social situations may find it challenging to connect with others. Kava's calming effects have been found to be helpful in alleviating social anxiety. It's ability to induce relaxation may help people gain confidence and feel more comfortable during social events.

In addition to its anxiety-reducing effects, kava has also been shown to have mood-enhancing properties. This may help increase sociability and happiness, making it easier for individuals to interact with others and enjoy social gatherings.

Some studies have suggested that kava may increase activity in the prefrontal cortex, which is involved in cognitive processes such as attention, impulse control, social behavior, and personality development. By enhancing activity in this region of the brain, kava may promote feelings of empathy and connection, making it easier for individuals to relate to others on a deeper level.

Muscle Tension

Kava and Muscle Tension

…I have scoliosis and bulging disks. This stuff melts away the muscle tension that results from what these injuries do to the body, and alleviates other kinds of pain pretty well, too...

Muscle tension is a prevalent condition that can be caused by a variety of factors, such as physical activity, poor posture, and stress. It can lead to stiffness and soreness in the muscles, making movement painful and limited.

Kavalactones, the active compounds in kava, have anti-inflammatory properties that may help reduce the discomfort caused by muscle tension. By reducing inflammation, symptoms may improve. Kava's ability to alleviate anxiety may also help relieve muscle tension by increasing GABA levels, promoting relaxation.

Another way kava may help with muscle tension is by improving sleep quality. During sleep, muscles relax and repair themselves, and not getting enough sleep can interrupt this process, leading to discomfort and tension. Since kava may reduce stress and anxiety, which may cause sleep disturbances, it may improve sleep quality and allow muscles to naturally repair themselves.

Finally, kava was found to have vasodilatory properties which may help alleviate muscle tension by improving blood circulation to the affected area. Limited blood flow can cause muscles to become sore and tense, but kava's ability to widen blood vessels may increase blood flow and decrease blood pressure, improving circulation to the muscles(8).

Frequently Asked Questions

What are the side effects of drinking kava?

Although kava is generally considered safe, it may not work equally well for everyone and not everyone can use it. Additionally, taking large amounts of kava can lead to potential side effects such as dizziness, headache, drowsiness, and upset stomach. It is important to note that kava may interact with certain medications and should not be combined with alcohol.

For further information on the potential risks associated with kava, please refer to our Kava Pros and Cons and Kava Dosage blogs.

How long does kava last?

Generally , the effects of kava can be felt within 15-30 minutes and it can last between 1-3 hours. However, the duration of the effects can be influenced by various factors, such as the dose, method of consumption, and recent food intake. Some sources suggest that the effects of kava can last up to 18-36 hours.

To learn more about the factors to consider on how long kava can last, check out our blog here.

What does kava feel like?

The effects of kava are often characterized as soothing, tranquil, and slightly euphoric, although the specific experience may differ based on the type of kava ingested. Certain strains may encourage greater sociability and chattiness, while others may foster introspection and creativity.

It's worth noting that kava can also produce sedative and drowsy sensations, which is why it's advised to avoid operating heavy machinery while under its influence.

Conclusion

In conclusion, kava has demonstrated potential in alleviating a range of health conditions such as chronic pain, muscle tension, alcohol cravings, panic attack, migraine, fibromyalgia and may even help suppress your appetite. The anxiolytic and anti-inflammatory properties found in kavalactones are known to help increase the GABA activity in the brain, increase dopamine levels, and reduce inflammation resulting to relief from such health conditions. In addition, kavas ability to promote relaxation, calmness and focus may help may also help improve cognitive functions.

However, it is still important to consult a healthcare provider first before using kava for these symptoms to obtain proper guidance.

Reference:

Fibromyalgia. National Institute of Arthritis and Musculoskeletal and Skin Diseases. National Institutes of Health. June 2021. https://www.niams.nih.gov/health-topics/fibromyalgia#
Tzeng YM, Lee MJ. Neuroprotective properties of kavalactones. Neural Regen Res. 2015 Jun;10(6):875-7. doi: 10.4103/1673-5374.158335. PMID: 26199594; PMCID: PMC4498339. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4498339/
Bian T, Corral P, Wang Y, Botello J, Kingston R, Daniels T, Salloum RG, Johnston E, Huo Z, Lu J, Liu AC, Xing C. Kava as a Clinical Nutrient: Promises and Challenges. Nutrients. 2020 Oct 5;12(10):3044. doi: 10.3390/nu12103044. PMID: 33027883; PMCID: PMC7600512. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600512/
Restless Legs Syndrome. National Institute of Neurological Disorders and Stroke. Last reviewed, February 07, 2023. https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome#
E. LaPorte, J. Sarris, C. Stough, A. Scholey. Neurocognitive effects of kava (Piper methysticum): a systematic review. 16 March 2011. https://doi.org/10.1002/hup.1180
Hussain LS, Reddy V, Maani CV. Physiology, Noradrenergic Synapse. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540977/
Steiner GG. Kava as an anticraving agent: preliminary data. Pac Health Dialog. 2001 Sep;8(2):335-9. PMID: 12180513. https://pubmed.ncbi.nlm.nih.gov/12180513/#
Martin HB, McCallum M, Stofer WD, Eichinger MR. Kavain attenuates vascular contractility through inhibition of calcium channels. Planta Med. 2002 Sep;68(9):784-9. doi: 10.1055/s-2002-34443. PMID: 12357387. https://pubmed.ncbi.nlm.nih.gov/12357387/
Singh YN, Singh NN. Therapeutic potential of kava in the treatment of anxiety disorders. CNS Drugs. 2002;16(11):731-43. doi: 10.2165/00023210-200216110-00002. PMID: 12383029. https://pubmed.ncbi.nlm.nih.gov/12383029/#\n

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By Kyle Shigekuni | estimated read time - 28 min | Updated April 21st, 2023

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Hello friend.

If you're searching for this topic - we are cut from the same cloth. and I beg you to read on with an open mind and open heart.

You are most likely here because you yourself are in pain, or someone you love is in pain and you're looking for some straightforward solutions. If you're familiar with our team, you know we deeply value transparency and are the first people to steer you somewhere else if we believe our products aren't good for you. Kava works for most people, but not everybody, and if you're looking to use kava as a solution to this specific problem, please read this whole post.

My promise to you is I will be truthful and be upfront with you unlike many others I have seen. I've seen many posts about this subject, easily spreading clickbait lies to make a quick $$. So here we go...

Kava does NOT cure depression and should not be used as a single solution to depression

Kava may help temporarily and be used to ease pain during specific times of need or while you're weening to a different lifestyle. But it should not be seen as a \"cure\" or an ongoing daily treatment in anyway to this debilitating mental illness.

Anyone who is saying different is a liar and is manipulating you.

Now that is out of the way, let's get to the real stuff. I will warn you, this can get dark. But trust me on this, there is light at the end and it's worth it to learn the different aspects instead of skimming this page.

This blog post talks about serious issues that are real and dangerous. So let me state.. I AM NOT medically trained physician in this field and none of this should be substituted for medical advice

I'm actually a trained physicist/scientist with a deep fascination in neuroscience and psychology, but again, I'm not a professional or expert in either of these fields in anyway. Furthermore, I'm really writing this more for myself than anything else. It's a reminder to me and the rest of our team to: stand up for the good, to embrace discomfort, to push for the better and to voluntarily take on the responsibility to make this world a better place. If there's anything you get from this I hope you at least pull these words and cement them in your mind, \"Take Action NOW\".

So we're constantly flooded with emails throughout the week asking questions related to kava and depression. We then started on this post to talk about it, but it started getting very deep to the point it became uncomfortable to share. I personally hesistated for a few months to hit the publish button for a myriad of reasons I won't share here. But you know what?

FUCK IT.

Come join us and let's go down the rabbit hole together.

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\n \n Let's Be Really Real\n \n

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Let's be real and raw. There are times in every persons life where you see hell. It's a glimmer in the distance often assumed to be a mirage, but it's there. It could be the chaos of a terrible event that happened to you, the mayhem of a tragedy to someone you love. Maybe you've even traveled to outskirts of hell on your own volition and dangled your feet over the cliffs into darkness that lies within. Suffering is a part of life and internal suffering can turn into a bottomless pit of unworthiness which over time can suck your soul from reality. A specific type of internal suffering known as depression is really like a death from within. If you ever get there, you'll understand how people can do terrible things to themselves and even to others. You'll be able to see, hopefully as a bystander, the real confusing mess that mental health pains can create and hopefully you'll walk away unscathed with a much deeper understanding than reflexive surface layer empathy. A human's mind can fractionate realities and identities to see victimizing angles from any situation.

I'll even be bold enough to state that, hell is not a place you go after death if you've been a bad person, it exists here, right now, within you. It's gates are always open and the devil is waiting, tempting you, until you are willing to surrender your, at times, seemingly pathetic existence.

A lot of people are lucky to live their lives and only see the mirage glimmering in the distance, never having the time or misfortune to stumble down the deep black hole that exists in their own minds. Unfortunately I wasn't one of those people. I understand how people can lose themselves- not because I'm an expert (which I am NOT by any stretch of the imagination), but because I've held up those thorn-laden bino's to the abyss and I've dangled my feet over the edge - sometimes from misfortune but other times due to a deep genuine curiosity of it.

If this is you or someone you love, hopefully we can shed some light on the darkness. This is not the end of the story as life really is much more beautiful than you can imagine as long as you can pull meaning back into it. Most of what we talk about here are not my own discoveries (obviously) as I follow some of the greats, but I will do my best here to distill their tactics into mangaeable bites.

If you're wondering what the heck we're talking about then I beg you to kiss the ground and be grateful for the beauty that surrounds you in your life. It's cliche to say this but seriously, don't take it for granted. Know that someday, something will happen to you or someone you love and you'll have to deal with it. That's life whether it's happening right now or in the future, and hopefully you'll be a little more prepared from whatever it is that we're writing here now. It's a terrible thought but it's best to train for these situations so you don't go down the wrong road when it comes up, (and you'd be surprised how easy it is to go down the wrong road.)

Take what works with you but seriously consider everything you read here - even if you are not interested or it doesn't seem to fit \"who you are\". Especially when we talk about martial arts. We are all beautifully complex and constantly evolving human beings. You'll be surprised what you're truly capable of when you take that first step.

As you walk along this journey, you must be methological and tactical with your approach. Conserve your energy. This is not a single one and done battle. Grab your sword and shield my friend - you're headed to war.

If you see any links of references to products. We ARE NOT an affiliate site, We ARE NOT receiving commissions, Furthermore we are not (have not) received anything for free. These are things Me or the team personally use and purchased with our own money.

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\n \n Responsibility\n \n

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If you're reading this far it's highly unlikely you're a bad person with an abundance of malevolence in your heart. Which means you are a good person (mostly) and therefore it is my duty to remind you there is real evil out there. In this world real bad people exist, who take advantage of or knowingly hurt others to gain an advantage for themselves - YOU are not that. YOU... ARE THE DIVINE LIGHT. ☀️

I don't mean in a strange woo woo metaphysical manner (even though literally we are light due to the IR spectrum, Woot physics!).

The good of human beings is the light that holds this world together.

I firmly believe that. Because you are not the overarching darkness that can contaminate some societies, you have a responsibility, and a big one at that. Your responsibility and your moral duty is to bring YOUR OWN DIVINE LIGHT into this world. To stand in safety, in fear, in indecision, is to withold your light from shining upon all of us. It is a crime, a sin against humanity. Otherwise this world can become even darker than it is. We seriously need all the light we can get.

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If you have any questions about this - please reach out to us

If you have something we should add or try - please reach out to us

If this helps you in any way - PLEASE reach out to us. For this one, I beg you. Please reach out and let's connect.

If you think I'm stupid - do me a favor. Write it out and record yourself reading your own words. Then LISTEN to it yourself. Then send your recording over to us. (Here's how to make a quick voice recording on your iphone)

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\"When we judge others we do not define them, we define ourselves.\"

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\n \n How Come We're Writing This\n \n

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Let's be controversial but do please hear me out.

I know we are not an exercise/medical health blog, we’re a kava company. Having said that, most blogs/sites I’ve read on this topic either don’t give any REAL information outside of whatever they copy and paste to get to the top of google's search so they can earn rank score. These are filled with the simple mined data every generic doctors office database has, or the blogs are living for the sole purpose of increasing their SEO for their Affiliate links where they earn commission. They're businesses so don't forget that.

Now I respect the hustle - but in full honesty, for this topic it pisses me the f*ck off. I am fed up with these click-baity articles giving terrible advice and not pointing out real-world applications to a human being who is actually looking for answers. We have heard time and time again from our customers about the ridiculous things they've tried or bought thanks to some stupid SEO blog. When you're in that hell, you don't know what you don't know, and these people see you as a golden ticket to money. These stupid generic advice posts to \"challenge thoughts\" is NOT helpful to people who actually need help in desperate times and are open to real solutions. I've read a grip of these assortments of mindless data while trying to help friends and family. I sincerely doubt any of the writers of those articles have ever experienced a depressive episode or actually looked for help.

Hopefully what you find here will be different. Hopefully what you read here you will take action on and GET OUT OF THE HOUSE.

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\n \n Topics List\n \n

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\n \n So What IS Depression\n \n

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According to recent statistics they believe about 4% of the adult population in the world suffers from depression (3). It's classified as a mental illness that brings a negative impact to how we act, think and feel. If you've never experienced it, then depression is probably very different than what you could imagine it being.

For example, losing someone close to you is terrible and can be hard to endure. But depression goes down a different channel than sadness. Personally, I believe grief and sadness are beautiful emotions that in a sense, justify the beauty of life itself. The feeling of loss from someone or something close to you reminds you how fragile things are, how fragile you are, and how your time should be focused on what is really important, which is the people around you. The very essence of the preciousnessness in any relationship is inextricably linked with the fragility that it could be ended at any second. Beauty and tragedy cannot live without each other. There is love in sadness - in the longing of what could've been and what can no longer be. There is beauty on reminicing on memories of cherished moments, which originally hang as painful reminders that they are just that, memories. Never to be repeated again. It's the dichotomy of truly living isnt it?

With depression, it's similar to grief and sadness in that it's a negative emotion, but that similarity is really the only thing they have in common. Depression is a step in the same general direction but seemingly down a much worse path. Most people report feelings of extreme worthlessness, loneliness, and commonly associated is a loss of appetite for the things they used to love and enjoy. When episodes occur it can make everyday experiences seem like massive mountains to climb. The simple essentials like taking showers, getting dressed or feeding yourself might as well be equivalent to running a marathon. One can dread the simple action of getting up to get a glass of water, with that absurd monkey brain trying to convince themselves they don't deserve the water. It sounds completely absurd right? But in that moment to this person, it is REAL.

In my opinion, most of what we feel is chemical and we should not give too much credit to the outside world for our emotions. That's not to say physical or tragic events don't play a role in triggering terrible episodes as they absolutely do. This is especially true if there is a coping cycle that has been embedded from constant management in the wrong types of ways. But regardless if it's endogenous or exogenous, our chemical makeup and neurotransmitter health has a massive impact on the effects of mental illnesses and more importantly, the way we perceive how our life is going. Again my opinion, but I think it's because we think too much that we're special. The old catholic beliefs that we are the center of the universe, and each of us personally are the center of our own universes inflate our ego and . I can go on into this, but the idea is that we're much more tribal or animalistic in nature than we give ourselves credit for, and we often make decisions based off of underlying chemical needs not really rational thought. A way to be mindful of this is to begin questioning if this is really you going down this route, or is it something chemical you're unbalanced in.

In my opinion, keeping in mind this balance is the best way to attack the problems of mental illness. Although the struggle with depression may seem like an endless battle, it can get significantly better with the right tools. Getting help is never easy for individuals who suffer from depression because they usually don't want to be a burdeon to the world and would rather keep the pain to themselves. But one of the most crucial steps in treating depression is being okay with receiving the right help.

If you are experiencing something like this, we urge you to reach out to the SAMSA helplines while exploring other options (like the ones below)

Remember the approach you take to combat this terror should be multi-variate, one main point being the awareness of your baseline neural chemistry at all times.

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\n \n Some Symptoms of Clinical Depression\n \n

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Slowness of breath - sometimes choking on own saliva due to airway being open
Heaviness in body and inability to get up or second-thinking any need for movement
Prolonged inability to make decisions
Anhedonia - inability to sense touch or warmth from another human being
Dulled colors and emotions. Grayed out feelings
Heavy inward feeling of being slowly pulled deeper.

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These are some major symptoms I've personally seen that are markers letting me know the mind is going down the wrong path. Often just the awareness of these flags can be enough to snap someone out of falling deeper into the whole.

Slowness of breath could be stopped with standing up and doing 10-25 air squats.
Inability to make decisions could be stopping by CHOOSING to make a simple decision with the information you already have, then moving forward. Or make decisions with smaller things to build up the decision muscle. Example: I am deciding to goto the bathroom, I am deciding to take a walk around the block.

These are some quick actions you can take for the symptoms above, but these are temporary and for a longer term solution an integration to keep these episodes from happening again should be considered. (Although you should definitely keep a list of these at hand, see our QRF later in this chapter)

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\"Trust in God, but tie up your camels\"

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\n \n Neurotransmitters Affects on Depression
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Antidepressants in combination with psychotherapy is said to be the first treatment people with depression get. Antidepressants may help improve the symptoms within one to two weeks, but the full benefits may not show for two to three months. If there’s no improvement from taking the medicine the psychiatrist can either change the dosage or change the antidepressant. But what are antidepressants?

In terms of neuroscience I'm sure you're familiar with the common neurotransmitters,

Dopamine
Oxytocin
Serotonin
Ephedrine

Also known as D.O.S.E.

We'll focus mainly on dopamine and serotonin, but the rest are also important. Dopamine and Serotonin are two neurotransmitters that are involved in regulating mood, motivation, and reward processing.

Dopamine is the reward chemical, and is often referred to as the \"feel-good\" neurotransmitter because it is associated with feelings of pleasure and reward. When we engage in physical activity, dopamine levels in the brain increase, leading to a sense of euphoria and a boost in mood. This is why exercise is often recommended as a natural way to combat depression and anxiety.

Serotonin is another neurotransmitter that is involved in regulating mood, appetite, and sleep. Low levels of serotonin have been linked to depression and anxiety. Exercise has been shown to increase serotonin levels in the brain, which can lead to a reduction in symptoms of depression and anxiety.

In addition to increasing dopamine and serotonin levels, exercise also stimulates the production of endorphins, which are natural painkillers that promote feelings of well-being and happiness. We'll go more into this later but these levels are crucial when thinking about action and especially when doing hard things

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\n \n Thoughts about Prescription drugs
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Most of us do not have a positive past with pharmaceutical drugs, so I'll always ebb toward not using them. However, if in dire straights it should always be considered while you explore other options.

The real danger in pharmaceutical treatments is dependency it can create over time, as it can be an easier route from you actually putting in the work to fight the pain yourself and overcome it. If you do decide to go down this route make sure to setup specific markers during the following weeks, months, and maybe years, to re-evaluate if this is still the procedure you want to continue doing. Like a doctors checkup, you should setup checkin times with yourself to journal how you feel, what you think you need, and if this is still helping.

But pills are easy! For example, exercise is known to help with depression (more on that later). Running 5 miles at a 7 minute mile pace is hard if you don't run. It's really really hard. Taking a pill to modulate your dopamine or serotonin levels is a way easier route but the easy way out can often condition yourself to be even more prone to the underworld. Plus big pharma doesn't really know as much as we think they do, or maybe they do...

There's some preliminary evidence showing how exogenous neurotransmitters (or prescription chemicals that can affect them) being applied over long periods of time can reduce the natural states of these neurotransmitters. In other words, your body adapts to the pill that is hijacking your central nervous system, and is creating an artificial chemical dependency to baseline your health. Sooner or later you'll need the pill just to feel normal (similar to alcoholism). And because of these chemical adaptations your body undertakes, there is a long withdrawal period of about 3-6 months that you will need to struggle through if you ever want to get off of them. Most people are comfortable taking pills for the rest of their life (and big pharma really hopes it stays that way). But I don't think this is the right answer. I believe strongly in the body's natural need for balance and its ability to heal itself with just a little intervention.

Although we are all different, we do run off similar hardware and the individual should be extremely mindful about the awareness of these medications being a permanent crutch.

Typically anti-depressant drugs focus on Serotonin but may at times be dopaminergic as well. These serotonin based drugs are known as Selective Serotonin Reuptake Inhibitors (SSRI's). Examples are Zoloft, Prozac, Lexapro, etc. Serotonin is known as the \"happy\" neurotransmitter so it makes sense the pharma drug is basing off of this.

SSRIs (Selective Serotonin Reuptake Inhibitors) work by increasing the amount of serotonin available in the brain. Serotonin is a chemical that helps regulate mood, emotions, and behavior. In people with depression or anxiety, there may be a deficiency in serotonin levels, which can contribute to their symptoms.

SSRIs work by blocking the reabsorption of serotonin into the cells that release it, thus allowing more serotonin to remain in the space between neurons. This increased amount of serotonin can help improve mood, reduce anxiety, and promote feelings of well-being.

It can take several weeks of regular use for SSRIs to start having a noticeable effect, and the dose may need to be adjusted by a healthcare professional to ensure optimal benefits. Some common side effects of SSRIs include nausea, dizziness, and difficulty sleeping, but these typically resolve on their own over time.

These usually work by selectively blocking the re-absorption of serotonin once it is used, thereby letting it continue to have an effect on your mood for a longer period of time. If the SSRI was not there, the serotonin can be absorbed too quickly and your mood can shift immediately to a lower emotional state on the totem pole.

Lastly, most (if not all) prescription drugs have side effects as well as possible negative interactions with other drugs. Those are the crazy list of negative side effects you hear at the end of the pharma drug commercial when the dog and family are all smiling and laughing together.

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\n \n Developing a QRF!! (Quick Reaction Force)\n \n

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\n \n What is a QRF and Why do I Need it\n \n

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QRF is an armed military term to define a unit capable of rapidly responding to developing situations, typically to assist allied units in need of such assistance.

This will probably be the biggest difference with this post and hopefully the one thing you can pull from it. We're going to start taking precautionary measures to make sure you orthe person you are cring for has the correct tools tailored for their \"comfort\" and needs. Give the wrong ecommendations to someone and you can push them further into the pain.

So what is this QRF. Well we're going to make something we will coin as the QRF list. A QRF list for you will be a list of actions you can take (that you know won't kill you,) that you can accomplish or at least get close to accomplishing. I would make a list and share it with a friend you trust so when something happens they can direct you to the quickest thing you can do to keep yourself in check. You'll see us refer to the QRF in each section moving forward with examples you can use to create your first list. Hopefully you can pull one idea of a QRF for you in each section to have a multi-faceted approach

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\n \n The Importance of Balance
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Some more quick blabberings about the life balance and how we can re-orient things to possibly help further episodes.

You obviously, are not just you. You're made up of billions of micro-organisms that just so happened to work together in a harmonious cycle of balance to create a human being. The recent discoveries in the past few years in gut-microbiome biology all point to this delicate balance of our actions and the need for us to be mindful of it. Too much of anything can be a recipe for distaster.

Regardless of whatever your faith is, be it Christianity, Buddhism, Catholism, Muslim, etc, Imagine for one moment, you are a hunter gatherer living off the land. You are constantly moving, hunting down prey, foraging for berries, protecting your loved ones, learning the ways of community and selflessness.

You understand every animal's meaning for existence. You are connected to Mother Earth and in balance with the circle of life.

But what else is in balance here?

Physical Activity - Your body is constantly moving and being stressed. You are exerting necessary energy to capture prey or forage for berries.
Diet - You're constantly fluctuating, eating lean fibrous things and then large amounts of protein. You didn't have pineapples and fruit juice being flown in on a 747 from a tropical island. You also starved (fasted) for days when food waas scarce.
Social Life - you're in constant contact physically and socially with others as a means to survive. You depend on one another to hunt, share, and protect each other.
Spiritually - You see yourself living with the flow of Mother Earth's cycle of life and death.

How is this different from what we currently are doing with our lives. Well, it seems a large majority of our physical and mental ailments is based off how far removed we are from the main circuitry that has been engrained into our DNA. (Keeping in mind as well, the fact that human beings live much longer now than our ancestors. We'll focus on the main points found at younger ages.)

Here's an unpopular opinion. Smoking is not inherently bad in itself. Too much smoking for years is very bad. Candy isn't inherently bad, too much candy in a sedentary lifestyle is very bad. (Candy is actually great for mid-day boosts on a nasty elevation hike. Even me, the keto obssessed guy, started packing haribo gummies for backpacking terrain). Everything can be enjoyed as long as there is balance and not overindulgence. Even the bible references the need to constantly be in communion with the divine individual (Christ), to follow his ways and to not worship other idols. This communion can be the path to righteousness through constnatly becoming a better person, and these false idols can be even inanimate: sugar, drugs, alcohol, sex, social media, television. They're all dopaminergic and can all pull us into unconscious semi-religious rituals.

Now, onto the actions!

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\n \n The Importance of Flexibility and Balance
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\n \n How Stretching Affects Your Mental Health And What To Do\n \n

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Flexibility. Since we do not have to hunt down prey or forage for food, our bodies are locking up more. We're sitting at desks, sitting on couches, sitting in cars and not surprisingly getting back pains from tight hamstrings, weak leg muscles, loss of range of motion. Most American's can't squat down and have their butts touch the back of their heels. This is due to many things as stated above but also the implementation of the porcelain throne (toilet). Previously we used to squat to goto the bathroom and this should not be forgotten. Limiting movement creates restriction of movement. What was previously a mandatory part of life for a hunter/gatherer, is now never experienced.

Exercise has been shown to have a significant impact on dopamine and serotonin levels in the brain., but you can't really exercise unless you make sure you're still flexible. Don't injure yourself and make sure to setup stretching routines, specifically after your exercise or on off days (not before). If you stretch your muscles to their taught positions it's like a rubber band and will not be able to hold a stronger impulse. Ie, you can snap it.

QRF Examples:

10-25 air squats with 3 minute rests. Repeat 3 times. here's a video reference\n
Implement evening stretching routine.
Walk around neighborhood with backpack full of heavy books or weights if you have them. If you're looking to buy stuff I like the goruck packs. \n
Do 25 pushups after lunch to keep the blood flowing
Opt for a date night at the rock climbing gym rather than takeout and netflix
If you're looking for a full routine I'm a big fan of this guy\n

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\n \n Balancing Your Diet to Stave the Devil Away
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\n \n Let's Talk Food\n \n

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Diet is also important in depression therapy and should not be overlooked. Specific nutrients that are important for managing depression include omega-3 fatty acids, B vitamins, vitamin D, and magnesium. Omega-3 fatty acids, found in fish, nuts, and seeds, are essential for brain function and can help reduce inflammation in the brain, which has been linked to depression. B vitamins, found in whole grains, leafy greens, and fortified cereals, play a role in neurotransmitter function and can help regulate mood. Vitamin D, found in fatty fish and fortified dairy products, is important for regulating mood and can help alleviate symptoms of depression. Magnesium, found in dark chocolate, nuts, and legumes, is essential for nerve and brain function and can help reduce symptoms of depression and anxiety.

In addition to these specific nutrients, it's important to maintain a balanced intake of electrolytes such as sodium, potassium, and calcium. These minerals play a crucial role in nerve and muscle function, and imbalances can lead to symptoms such as fatigue, irritability, and mood swings. I personally think the electrolytes is a much more important factors than most other macronutrients and have seen best results with the active actions of keeping these in check.

I experimented with a few different styles of diets ranging from vegan to paleo or hflc, to more intensive elimination diets like carnivore and even lions (red meat carnivore only) for months at a time. Obviously standard american diet is the worst for mental health, but I had some very weird results. This is against popular opinion, but, Full on red-meat carnivore with himalayan salt by far gave me the best results both physically and mentally. My mood completely baselined and I felt very positive. I couldn't get mad. I don't recommend it and do not follow this diet anymore but I do recommend to at minimum look into it. It's easier to do than you may think. Mcdonalds 1/4 hamburger patties are $1.25 near me and possibly cheaper near you.

QRF Examples:

Keep some unflavored Pedialyte bottles ready to restore eletrolytes. (PLEASE DO THIS)
Have honey sticks and some clif bars around to help regulate blood sugar
Goto the asian market (Korean and Japanese have these) and get a fried mackeral. They're great and provide a ton of good nutrients
Dehydrate your own beef jerky. Just Himalayan salt on thinly sliced round is a great jerky. Electrolytes and protein instantly and shelf stable. Just make sure to cut with the grain!
Trail mix from trader joes and scoop some to snack on during the day.
Recommend to look into lions diet.\n

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\n \n Drinking More Water\n \n

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\n \n What is your Required Water Amount and Why\n \n

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Dehydration can cause the blood to flow slower... a LOT slower. When the body is dehydrated, the blood becomes thicker and more viscous, which makes it harder for it to flow through the blood vessels. This can lead to a decrease in blood flow and a decrease in the amount of oxygen and nutrients that are delivered to the cells and tissues of the body. This can literally mean there's not enough oxygen getting to your brain.

In addition to slowing down the flow of blood, dehydration can also lead to a decrease in blood volume, which can further contribute to decreased blood flow and oxygen delivery. This can have a negative impact on the body's overall functioning and can lead to symptoms such as fatigue, dizziness, fainting, and mental disorders. Your brain needs blood flowing and it needs oxygen. Give it the water so it can flow propely.

Here's some proof. Recently (literally this morning) I wasn't feeling the greatest and coincidentally this aligned with a day I was getting some routine bloodwork for a physical checkup. I had done about 5 hours of hiking yesterday and I thought I drank enough water (although i went to sleep with a headache. First red flag). When the nurse attempted to take my blood it barely dripped out. We sat there for almost a minute while i squirmed uncomfortably, until she asked if I had done anything strenuous yesterday. I mentioned the hike. She asked how much water I drank. I mentioned the 16oz bottle, then she shook her head and made me drink a couple cups of water. 15 minutes after some other checkups in between, she took my blood again and it flowed out like a faucet.

Learning of the day, drink more water.

So how can you remember to drink more water or how much to drink? It's pretty simple and cheap.

QRF Example:

Measure your weight and divide that in half. Drink that many fluid ounces of water a day. Buy a nalgene bottle on Amazon around the amount you need, or half so you know two bottles per day. Get one with measurements. It's cheap, just do it now. You'll look like a hipster but it's worth it. Make sure to get a brush to clean it or you can be a struggling entrepreneur like me and use a paper towel with a long chopstick.
Implement the afrementioned electrolytes from time to time

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\n \n Write a Cookie Jar List\n \n

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\n \n What is a Cookie Jar and Why do I Need it\n \n

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David Goggins is considered to be the toughest man alive. If you haven't heard of him or read his book, I would recommend listening to this then picking up his book \"Cant Hurt Me\" here. It's totally worth it.

He coined this term \"Cookie Jar\". Which is essntially a list of the major achievements you have done in your life. If you've graduated college, aced an exam - write that down. You were in the hospital and fought to survive - write that down. You ran a marathon, half marathon, 10k, 5k, or even a good mile time - write that down. You once used to bench your weight - write that down. You gave birth to a beautiful baby - write that down. Heck you even changed your own tire without outside help - write that down.

The idea is when you're facing adversity or struggle of some sort, you can reflect on these things you overcame and remember really what you are made of.

QRF Example:

When you are in a GOOD state, make a list of at LEAST 5 things you have accomplished in your life. Throughout the month keep adding to the list. If you're not in a good state, still try anyway but make sure to come back when you are in a good state.
Have a friend write down 5 things they like about you. Have your parents write them down as well. Keep them in a little notebook and open them during dark times

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\n \n Get Ready to Get Uncomfortable\n \n

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\n \n How Doing Something Hard Can Help With Depression\n \n

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As stated above these is a big importance in balancing your D.O.S.E. neurotransmitters. Our Central Nervous System and Neurotransmitter receptors evolved to reward us with the \"feel good\" feelings for going out and finding food. Since we're made up of billions of little microorganisms living in a symbiotic relationship, they want their life to continue so they trigger the reward mechanisms for going out and doing hard things.

The first step in our constantly evolving protocol is the decision of control. Deciding that regardless what your head is saying to you, you will act. The word decide is de-cider, which means to cut off. When you decide you cut off from any other possibility. This doesn't mean you can't make a change later, but it does mean you have to do SOMETHING in order to make the change.

The first step is to setup some big events or bucket list items on your list. These are things that, to me, are difficult to do and therefore will give a relatively high failure rate but will challenge me as a person. Your examples will be different than mine and for the moment we'll focus on shorter period things that can be accomplished in less than a year.

There's a beautiful practice in Japanese culture called \"Misogi\" Misogi is a involves performing a challenging physical or mental task in order to purify oneself and achieve a greater understanding of oneself and the world. The idea is to push oneself beyond one's limits in order to reach a higher level of consciousness and personal growth. By doing hard things, one can develop resilience, discipline, and mental toughness, which can be applied to other areas of life to achieve greater success and happiness. In short, misogi is a way to challenge oneself to become a better person.

So pick something that is a 50/50 chance of you finishing it, and write it down. Then take the first step toward it. Go and crush that activity. As absurd as many of these challenges may sound, they are done often by people every year, and you are entirely capable of doing them too. What heavily challenging situation are you willing to put yourself through in order to become a better human?

QRF Example:

These are not really QRF's as they will involve a bit more planning. But make this list on the back of your QRF paper to keep top of mind as accomplishing heavy tasks such as these can be a fastrack to mental health reversal

Run 100km broken down into 4km every 4 hours just like this guy\n
Do 1000 pullups in 1 day. Like this guy\n
Finish a 72 hour or even 7 day water fast. Make sure to balance your electrolytes while doing it

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\n \n Volunteer to Help Someone Else\n \n

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\n \n How Helping Someone Can Help with Depression\n \n

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Volunteering to help someone else can provide a sense of purpose and meaning. When people volunteer, they are often working towards a cause that they care about, and this can give them a sense of fulfillment and satisfaction. This can be especially important for people who may be feeling disconnected or unfulfilled in other areas of their life.

Volunteering can also help to build social connections and a sense of community. When people volunteer, they often work with other volunteers and members of the community, which can help to combat feelings of loneliness and isolation. This social connection can be especially beneficial for people who may be struggling with mental health issues such as depression or anxiety.

In addition, volunteering can provide a sense of accomplishment and boost self-esteem. When people volunteer, they are often able to see the impact of their work and the positive difference that they are making in the lives of others. This can help to increase feelings of self-worth and confidence.

Finally, volunteering can also provide a break from the stresses and pressures of everyday life. When people volunteer, they are often able to step away from their own problems and focus on helping others, which can be a refreshing change of pace. This break can help to reduce stress and improve overall mental well-being.

Research has found that participation in voluntary services is significantly predictive of better mental and physical health, life satisfaction, self-esteem, happiness, lower depressive symptoms, psychological distress, and mortality and functional inability

Look up volunteer opportunities in your area. Just don’t go talking about your plans to someone else (like your shrink). It'll release the same amount of feel good chemicals and will actually hinder the probability you will take the action. Just do it.

QRF Example:

Sit down and have a chat with an old whippersnapper at an old folks home. They have SOOO much wisdom
Sign up to organize food or cook in a soup kitchen
Volunteer at the local aquarium (Ahem... Like the awesome Long Beach Aquarium!)
Volunteer to play with cats at a cat sanctuary, or dogs at a rescue shelter.

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\n \n Take a Dopamine Detox\n \n

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\n \n How Signing Out Can Help with Depression\n \n

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You might not want to admit it, but you're probably addicted to social media.

Social media can affect dopamine levels in the brain by triggering the release of this neurotransmitter, which is associated with feelings of pleasure and reward. When we receive likes, comments, or messages on social media, or when we engage in scrolling and searching for content, our brains can release dopamine, creating a sense of pleasure and satisfaction. However, this effect can also lead to addictive behaviors and negative consequences, such as a decrease in attention span, increased anxiety, depression, and decreased overall well-being. This one is pretty serious.

A dopamine detox is a term used to describe a period of time during which a person intentionally avoids activities that stimulate dopamine release in the brain. This can include avoiding social media, netflix/tx, and other online platforms, as well as other high dopaminergic behaviors such as overeating, sugar, drug use, gambling, and internet pornography. Typically this is around 30 days but for a full effect experts recommend 90 days.

The purpose of a dopamine detox is to reset the brain's reward system and reduce the dependence on dopamine-inducing activities. By taking a break from these activities, individuals may experience a decrease in cravings and addiction-related behaviors, as well as an increase in productivity, focus, and overall well-being.

QRF Example:

Don't limit to certain hours, just sign out of social media period. It'll freak you out how often you pick up the phone
Sign out of Netflix, HBO, Hell UNPLUG THE DAMN TV. Goto the park and if it's late, grab a book with some non-caffinated tea.
Get all the heavy carb/sugary foods out of the house or hide away in garage. they usually have long shelf lives anyway if you decide to change your mind later.

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\n \n Exercise and Depression\n \n

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\n \n How Exercise Can Help With Depression\n \n

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Now onto Exercise. Exercise is said to be one of the best ways to reduce depression but it is also one of the hardest things for people to do. But why? Well, regular physical activity is essential for maintaining good health, reducing stress, and improving mood. However, too much exercise can be detrimental to our health, leading to injuries, burnout, and exhaustion. On the other hand, too little exercise can result in a sedentary lifestyle, which can lead to a range of health problems, such as obesity, heart disease, and diabetes. Therefore, finding a balance between exercise and rest is key to achieving optimal health.

Self care is not candles and a bottle of wine. That leads to more emptiness and depression (who knew). Self care is doing what you said you were going to do. Get up early. Exercise. Put in real effort. Sweat. BUILD REAL CONFIDENCE IN YOURSELF

QRF Example:

10-25 air squats with 3 minute rests. Repeat 3 times. here's a video reference\n
Implement evening stretching routine.
Walk around neighborhood with backpack full of heavy books or weights if you have them. If you're looking to buy stuff I like the goruck packs. \n
Do 25 pushups after lunch to keep the blood flowing
Opt for a date night at the rock climbing gym rather than takeout and netflix
Hop in a free dance class tonight

Unpopular opinion: DO NOT exercise at home alone.

It can help, but with exercising at home you're also taking about the possibility of involvment in an exercise community. You can be part of gym community even if you never talk to anyone there. The mere physical presence of being around others working out will build more confidence and keep you more accountable.

Exercise is often touted to be the best thing for depression. However, having lived through a few dark days myself, I also know the amount of willpower and discipline it takes to create a routine, then actually follow the routine on your own. This is not only hard for a person suffering from depression, it can potentially do the exact opposite of what you are trying to achieve.

For a lot of people, the sheer overwhelm of the word “exercise” carries with it all associated questions of the unknown. The vast mountain of responsibilities this catch-all entails like “what the heck you should do”, what is considered a benchmark, what you need, etc, is enough to cause even the most positive social butterfly an ocular migraine. If you’ve never been a gym rat, then that means you don’t know what you don’t know. It’s okay to admit and accept that if it’s true but even moreso if you’re working through your own mental challenges. Attempting to decipher the word ”exercise” these days can lead to disparaging Google searches overloading you with more conflicting information than you can shake your finger at. Don’t try to recreate the wheel. I get it, you’re smart, you can figure it out, but save your energy instead for climbing out of that dark abyss and tying your trainers on. So I say, take the simplest easiest route.

Join a local gym. Here are some steps you can follow

Find two local gyms. Don’t look up deals, classes, or procrastinate reading every single one of their reviews on yelp. Just pick two and move on.
Walk through the door. Every gym has a trial but you shouldn’t take it. Most gyms have their “initiation fees” waived if you sign up on the spot once you walk in. They will sell you on this so be aware. 99% of the cases just take it as long as it’s not a term commitment, the math will usually work out in your favor. If you don’t like it you can cancel early and stay the rest of the month.
Pick either category of focus. Losing weight, or Gaining strength. You can’t realistically do both unless you have an intense personal trainer, so just pick one.
Take the free personal trainer class. Let them know your category of focus, then have them setup a 1-2 week routine for you and do it 5-6 days of the week for a month. Mornings are the best for a number of physical reasons but especially if you have a busy schedule. My schedule is packed starting at 6:45am when I wake up my baby daughter. So I have to start early. Up at 4:30, at the gym by 5am. Every. Day.

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\n \n Brazilian Jiu Jitsu and Depression\n \n

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\n \n How Brazilian Jiu Jitsu Can Help with Depression\n \n

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Join a Brazilian Jiu Jitsu (BJJ) Gym - Now. Like now. Take the free trial to the closest legitimate gym near you. If you don't like it, find another one. They're everywhere. Martial arts can do amazing things for your mental health. However, I personally believe more specifically Brazilian Jiu Jitsu, is the absolute best thing you can do to combat depression. I have never come across another single activity with so many characteristics that are clinically backed to overcome depression and related mental illnesses.

\nYou gain Clarity - Aimlessness or confusion is often considered a symptom of depression, but I believe it’s actually a major contributor. Studies at the University of Crete have shown that when participants were able to define a goal and a clear approaching path, they were less likely to rank on anxiety and depression. However, approach avoidance style of goals were strongly correlated with anxiety and depression levels. BJJ has a belt/stripe system which is a clear approach path that you can stay on. Even biblical texts speak of Hamartyiah, sinning by missing the mark. We need to do things that move us forward otherwise we will do that which takes away from us finding meaning in life, ie, we will end up going down the avoidance route.\n
\nYou gain Confidence - Most people believe the confidence in jiu jitsu comes from you learning how to defend yourself, but I don’t believe that’s the case. The confidence comes from you keeping a promise to yourself, and showing up. The confidence and belief in yourself, as esoteric as that always sounded to me, is actually much much more literal. You literally start to believe that you will do what you say you will do. One facet of BJJ drills are for you to speak out loud each step of the drill that you are practicing. This connection of your body moving in space following your words, cements in your mind the idea that you are completing statements you are making.\n
\nSocial Connections - Don’t worry, yes even you classic introverts will love this type of socializing. This is not the small talk world of plastic socialists we’ve experienced in West Los Angeles at the swanky bar that took you 2 hours to get into. Those people suck your energy and exhaust you on weekends more than any level of alcohol or barbituates can. Being part of a Martial Arts community means you will immediately be surrounded by people all working on themselves and aiming to be better. People generally are friendly because they know they can learn something from you just as much as you learn from them. They leave the Ego at the door and arrive to class with a learners mindset. You become like the people you surround yourself with, so surround yourself with people aiming up, and don’t be the only one in the group aiming down.\n
\nPhysical Touch - This is a huge one but not in the way you’re thinking as we're not talking about romance here. There’s said to be a famous terrible experiment known as “The Forbidden Study” from 1944, in which researchers hoping to see the proof of human’s naturally ability to derive language. What they did was provide 40 newborn infants with the essentials needed to live, such as warmth, food, bed, etc, with the caveat of holding back physical touch from another human being. The study supposedly was halted as half of the babies ended up dying, purported to be a result of lack of touch. As terrible as this sounds, what you can pull from this is the understanding that human touch is extremely important for our mental health. You need to touch and be touched by another human. Your soul craves it whether you want to admit it or not. Jiu jitsu involved constant close contact with your teammate, and teaches you to be calm with another person on top of you. But, because of this, the art creates situations of constant contact and touch. For adults with little to no friends and who are living away from family, this is possibly one of the safest environments to actually experience real human touch with a stranger. And in my opinion, the best option for you if you’re struggling with depression (If you need recommendations for a gym feel free to reach out to me directly)\n
\nWomen Empowerment - Every girl and woman needs to know jiu jitsu. This is a controversial statement as well, but I have to say it: Brazilian Jiu Jitsu is literally anti-rape training. BJJ is the art of using the other person’s weight against them, but also the moves involved mostly center around a position known as “the guard” where the practitioner is on their back with their legs spread, and their opponent on their knees facing them in between the aforementioned spread legs. This position, which usually is considered the most vulnerable position during sexual assault, is actually the main and one of the most powerful positions in BJJ. From this position the victim (on their back) can safely defend themself and fully submit the attacker in a seemingly infinite combination of ways. Most involving significantly less effort than the opponent or using the opponent’s weight against them. Through subtle shifts of hip and locking of legs, the previously dangerous attacker is now choked of air and unconscious between the legs of the jiu jitsu practitioner. While the person is unconscious you can escape the situation and get to safety.\n
\nYou gain You gain You gain.... You gain strength. You gain spatial awareness. You gain the ability to protect your loved ones. You actually get smarter. You kill your ego and gain humility (the art forces you to be humiliated constantly). You get better at rock climbing (if you do that stuff. Crimp game is strong). You get sharper from constantly solving problems. Your stress levels drop (from focusing on learning). You become braver. On and on and on....\n

When you find the local gym or jiu jitsu gym, just show up. Don’t look for coupons. Don’t research pre-workouts, meals, protein shakes, etc. Your goal is to walk in the door, that’s it. Tomorrow’s goal is the same thing, do whatever it takes to get your feet in the door, NOW

QRF Example:

Just go. Seriously. Try 4 different gyms*. Rank them on proximity rather than amount of black belts. You will thank me later.

*On picking a BJJ Gym - Any of the Gracie Jiu Jitsu Academy's are all great. Cobrinha/Alliance gyms are fantastic as well. 10th Planet gyms are great. If you live in an area with a lot of options I would recommend to not goto a \"sport bjj gym\". These ones tend to lean more heavily towards gi competitions and can have aggressive people who are training for actual fights. Some \"sport bjj gyms\" are Gracie Barra's, Paragon, Checkmat, ATOS, as well as a few others. I must caveaut that all these sport gyms are amazing places to train. It's only for beginners who are not interested in competition, I would recommend to try the non-sport more self-defense based gyms to get comfortable with jiu jitsu. You can always switch gyms later.

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\n \n Support Groups and Depression\n \n

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\n \n How Support Groups Can Help with Depression\n \n

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Aside from your family and friends there are people or groups of people out there who are willing to listen without judgment. These communities will encourage you to express yourself and open up your experiences and struggles.

Talking to people who share the same experience is a reminder that you are not alone and there are some people who have been through and understand your situation. There are different communities who share the same passion in helping people with depression. They are there to also guide you in your healing process.

I would warn to not completely surround yourself with others who are suffering though. It can become a quick victim cycle and can actually be detrimental to your progress. If you see or hear about people constantly complaining and not talking about what they are proud of, you can guess it may not be the place for you.

It takes a lot of effort to get up and push yourself to move forward when everything else in you is pulling you down. Healing takes time, but you’ll get there. Please keep in mind that what you are feeling today is only temporary.

QRF Example:

Check out a local AA chapter. They're not just about alcohol. As long as they are supportive and keeping you accountable.
Don't join reddit groups and read stories about depression. In my opinion, it makes it worse.
Join a meetup group based around something you want to do ( ike rock climbing). It can evolve into being your support group over time.

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\n \n Forgive Yourself\n \n

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\n \n How Self Forgiveness Can Help With Depression\n \n

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It’s easier said than done, but being able to forgive yourself and those who hurt you means letting go of the things that are weighing you down. When a person is depressed, he starts blaming himself for everything. For not being strong enough in handling his own pain, for being too sensitive or for feeling depressed itself. He feels like everything is his fault. When you decide to forgive yourself and those who hurt you, that’s when you start to see the light.

Corrie Ten Boom, a survivor from the Nazi concentration camp during the holocaust, said: “Forgiveness is to set a prisoner free, and to realize the prisoner was you.”(sop) Forgiveness comes with acceptance. Acceptance of the things that are beyond your control. Acceptance of your vulnerability. Being vulnerable doesn’t mean you’re weak.

QRF Example:

Make a list of the things you don't like about yourself. Then cross it out and next to it, write a short sentance stating why you love that part of yourself. Make it up if you don't believe it but write it seriously as if you were writing it to your best friend about them. Do at least 5 and go read it in front of the mirror looking at yourself dead in the eyes

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\n \n Kava and Depression\n \n

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\n \n How Kava Can Help With Depression\n \n

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Now finally, Kava and depression.

Kava is well known for its ability to reduce anxiety and relax the muscles. It's supposed to calm and make you happy. When you're depressed, you frequently have anxiety, which keeps you from sleeping. With kava's anti-anxiety properties, you may sleep better at night and wake up in a lighter mood.

Kava can also help you become more social, which is a challenge when you have depression because you would prefer to be alone. It is crucial to have your friends and family close by while you're depressed. Having kava sessions can be a great excuse to meet up and just hang out with them.

But kava is not the only route, and I think kava should be a cherry on top, not the main course. Pick some of the things above and just give them a shot. Try them at least 4 times before you say \"never again\".

QRF Example:

You probably already drink kava. If you are going to do this to try and treat, I would recommend to try the other things above first. Especially hydrating or martial arts.

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\n \n Conclusion\n \n

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Before we go, I have one task for you. Get a piece of paper and write down at least 4 things you can think of from this list or in your head for a preliminary QRF. Keep the list handy when times get tough so you remember the actions you promised you would take to fight this demon. Head to the grocery store and buy some things necessary for you to accomplish these things. Like a water bottle with a measurements on it (Nalgene's are great!), Pedialyte.

Now in conclusion, depression may seem like it’ll last a lifetime but it wont. There are many ways to cope with depression . Our mental health plays a vital role in our lives and is a multivariate system that you can approach from all sorts of angles. Depression is real. It can happen to anyone. Depression can be a very painful experience but please keep in mind that the suffering you are feeling now, will not last. You are not alone in your battle. If you start to feel like you are about to be dragged down, please don’t be ashamed to ask for help.

One of my favorite Jiu Jitsu instructors always ends class with a saying, that stuck with me during an especially hard time. I'll leave it here in hopes it will be a quick reminder on a rainy day

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\"Always remember, you're loved, you're worthy, and you matter\"

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Thank you for listening to me ramble and thank you for actively deciding to live another day. Remember, you're not alone my friend. Fight the fuck on.

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\n \n Never Ever Give Up.\n \n

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bula!

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\n \n Frequently Asked Questions\n \n

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\n \n How long does depression last\n \n

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Everyone is different and everyone has different chemical makeups in their body. Your dopamine/serotonin cycles are not the same as another persons. The best way to think of this, at least I think, is to continually act as if your deliberate actions will end this today.

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\n \n I'm stuck in a rut, what do I do\n \n

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First, breathe. Stop whatever you’re doing.

Take a step back or situp straight
lift your chin up
close your eyes
take a big breath from deep in your stomach, hold it for 15-20 seconds, and blow it completely out through your mouth like you’re blowing up a balloon while you glance at the surroundings around you.

The action of deep diaphragmatic breathing combined with pressured exhales is great for your circadian rhythm, but more importantly it is the major automatic triggering mechanism for your body’s ability to release excess cortisol (stress).

Second, depending on the serverity, call SAMSA. Don't be shy and just take care of yourself by calling.

Third, if you don't need to call, check your QRF list or have a loved one look over it for you. Pick one thing and do it regardless of how much you don't want to.

These opinions are my own and are not reflective on the company drinkroot's philosophy or business practices. We are not medically trained physicians and none of this should be substituted for medical advice. Please consult your doctor before attempting any of the aforementioned.

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\n \n

\n\n\n\n \n

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\n \n Topics List\n \n

\n \n Why Do People Drink Alcohol?\n \n

\n \n How Does Alcohol Works?\n \n

\n \n Dangers of Alcohol\n \n

\n \n Healthier Alternatives for Alcohol\n \n

\n \n Non-Alcoholic Beer and Wine \n \n

\n \n Alcohol-free Spirits \n \n

\n \n Mocktails\n \n

\n \n Herbal Tea\n \n

\n \n Kombucha \n \n

\n \n Kava \n \n

\n \n Frequently Asked Questions\n \n

\n \n Can these alternatives provide similar euphoric effects to alcohol?\n \n

\n \n Are these alternatives safe for everyone?\n \n

\n \n Conclusion\n \n

Kava Mechanism

Topics List

Kava Compounds

Properties of Kava

Kava May Have Anxiolytic or Anti-anxiety Properties

Sedative Properties

Kava May Have Sedative Properties

Analgesic Properties

Kava May Have Analgesic Properties

Anti-inflammatory Properties

Kava May Have Anti-inflammatory Properties

Neuroprotective Properties

Kava May Have Neuroprotective Properties

Antioxidant Properties

Kava May Have Antioxidant Properties

Cardiovascular Benefits

Kava May Have Cardiovascular Benefits

Anti-Cancer Properties

Kava May Have Anti-Cancer Properties

Frequently Asked Questions

Is kava FDA approved?

Is kava safe?

Conclusion

Topics List

Anxiety

Kava and Anxiety

Kava and PTSD

Kava and Anxiety

Panic Attacks

Kava's and Panic Attacks

Chronic Inflammation

Kava and Chronic Inflammation

Fibromyalgia

Kava and Fibromyalgia

Migraine

Kava and Migraine Relief

Depression

Kava and Depression

Restless Leg Syndrome(RLS)

Kava and Restless Leg Syndrome

Focus and Concentration

Kava on Focus and Concentration

Weight Loss

Kava and Weight Loss

Alcohol Cravings

Kava and Alcohol Cravings

Social Anxiety

Kava and Social Anxiety

Muscle Tension

Kava and Muscle Tension

Frequently Asked Questions

What are the side effects of drinking kava?

How long does kava last?

What does kava feel like?

Conclusion

\n \n Let's Be Really Real\n \n

\n \n Responsibility\n \n

\n \n How Come We're Writing This\n \n

\n \n Topics List\n \n

\n \n So What IS Depression\n \n

\n \n Some Symptoms of Clinical Depression\n \n

\n \n Neurotransmitters Affects on Depression\n \n

\n \n Thoughts about Prescription drugs\n \n

\n \n Developing a QRF!! (Quick Reaction Force)\n \n

\n \n What is a QRF and Why do I Need it\n \n

\n \n Why Do People Drink Alcohol?
\n \n

\n \n How Does Alcohol Works?
\n \n

\n \n Dangers of Alcohol
\n \n

\n \n Healthier Alternatives for Alcohol
\n \n

\n \n Non-Alcoholic Beer and Wine
\n \n

\n \n Alcohol-free Spirits
\n \n

\n \n Mocktails
\n \n

\n \n Herbal Tea
\n \n

\n \n Kombucha
\n \n

\n \n Kava
\n \n

\n \n Can these alternatives provide similar euphoric effects to alcohol?
\n \n

\n \n Neurotransmitters Affects on Depression
\n \n

\n \n Thoughts about Prescription drugs
\n \n

\n \n The Importance of Balance
\n \n

\n \n The Importance of Flexibility and Balance
\n \n

\n \n Balancing Your Diet to Stave the Devil Away
\n \n