Anxiety and Panic Attack Management - 5

[Guest guest]

Foods and their relationship with mood and behaviour

 

If an anxiety state becomes habitual in an individual, the cumulative

effect of mood swings, irritability and loss of appetite can soon

create nutritional deficiencies as a result of altered eating habits.

These deficiencies relate mainly to the B-group vitamins and can

adversely affect the central nervous system which, in turn, can make

the sufferer's anxiety even worse. Thus, a downward spiral is

created. But the answer does not lie in using synthetic vitamins to

improve matters, rather the natural foods rich in those vitamins.

 

Foods can also play a major role in controlling one's anxiety and one

should eat more green vegetables, nuts, low-fat cheese, bananas and

seaweed for their B vitamin content, as well as live yogurt for the

bacteria that synthesizes the B vitamins. One should also include

various berries for their vitamin C conent and complex carbohydrates

such as brown or unpolished rice and potatoes and honey and dried

fruit for their tryptophan content. Tryptophan is an essential amino

acid component of protein. Milk is also rich in tryptophan and a

glass of warm milk over a banana gives a good tranquilising effect.

The comforting carbohydrates act as mild tranquilisers by increasing

the amount of serotonin, that calming neurotransmitter found in the

brain. Complex carbohydrates, such as potatoes, whole grain bread and

pasta, take longer to digest than sugary simple carbohydrates such as

white bread, so we stay fuller longer and our blood sugar remains

more stable thereby helping to eliminate stress and anxiety. Rebound

hypoglycemia as a result of simple carbohydrates can exacerbate

anxiety. Eating complex carbohydrates without fat or protein give the

feeling of instant contentment, but note that a balanced diet needs

protein and fat as well. This helps unravel the secret behind the

popularity of " Batata Vada " in Maharashtra. Fats such as Indian cow

ghee or extra virgin olive oil can be used as dressings. Other fats

such as vegetable oils made from locally grown oil seeds can also be

used as dressing. Butter from the cow gives the maximum satisfaction

due to the richness of the B-Vitamin content.

 

Certain foods are better at treating depression or anxiety than

antidepressant drugs, according to a recent study conducted at the

McLean Hospital, (affiliated with Harvard) published in the February

15th 2005 issue of Biological Psychiatry. The study found that omega-

3 fatty acids and foods high in a compound called uridine were able

to reduce the symptoms of depression as well as, or better than three

of the different antidepressant drugs tested. It is very exciting to

see this kind of study published as it shows yet more scientific

evidence for the healing effects of foods as well as the relative

uselessness of prescription drugs.

 

This is especially true when considering the potentially dangerous

side effects of antidepressant drugs that are now coming to light,

including increased risk of suicides, violent behaviour and other

similar acts of aggression. Ayurvedists need not be overly concerned

about the Omega-3 fatty acid fats since ghee is a complete food and

of animal origin. Ghee taken for problems related to the mind has

been discussed previously in post #13185. Yogurt and buttermilk are

rich in B vitamins. Vitamin B-6 helps in manufacturing serotonin in

the brain and is available in both yogurt and buttermilk. Hence

yogurt/buttermilk is treated as comforting food balancing prana vata.

Genuine comfort foods are nutritious, nurturing, wholesome and

satisfying. According to Ayurveda, they should also be intelligent

and also balance mind and body. Spices such as turmeric, cumin,

coriander, saffron, cinnamon and cardamom offer a rich and varied

aroma and flavor besides helping to balance different doshas and

enhancing the metabolism. By taking vegetable soups in which such

spices are used, the agni is enhanced. Urid dhal is very difficult

to digest. But when it is fermented with rice overnight, Idli is rich

in Vitamin B,C, E and when eaten with Sambhar containing spices or

Chutney containing coconut, yogurt, green spices etc, a satisfying

breakfast is generated. By enhancing the agni these foods provide

fulfillment and contentment at every meal especially when a variety

of foods with all six tastes are eaten. Ensure that sweet, sour,

salty, pungent, bitter and astringent foods are all taken in order to

fully satisfy the body. Cooked foods are also more nourishing than

raw foods. Raw foods are harder to digest and can diminish agni. When

agni is weak, the body creates ama, (accumulated toxins) which clogs

the channels and prevents the body from receiving all the nutrients

from the food. Eventually this results in cravings for sugary foods.

Excess sugar can increase anxiety, irritability and nervous tension.

It is better to take natural sugars from fruit, honey, molasses,

jaggery etc., (see posts # 6632, 6650 for further information

regarding sugars).

 

A number of health professionals connect anxiety and depression to a

systemic yeast infection or candidiasis. This author supports this

view since he found that greatly stressed and highly anxious patients

showed definite signs for parasites in their tongue diagnoses and

also tested positive in their saliva tests. The elimination of this

toxic matter through the body's eliminatory systems is also lessened

as a result of systemic candidiasis. Recollect any day when you may

not have had a bowel motion in the morning. The candida population in

the body is greatly increased and the friendly microflora of the

intestines have been reduced through stress, poor diet or use of

antibiotics and other drugs. This results in a fecal content of

mercury and other metals being greatly reduced because instead of

being excreted in the feces, mercury and other metals get

recirculated back to the liver. Therefore the individual who is under

stress, eating a poor diet and/or taking antibiotics will also tend

to maintain a higher body burden of toxic metals derived from dietary

sources, which may include contaminated herbal medicines also. Most

of the dietary recommendations made here also take care of reducing

the growth of candida. The diet should contain anti-fungals such as

garlic and onion as well as the support of healthy probiotics, such

as yogurt. Foods in which yogurt is used for fermentation are also

found to be helpful for patients suffering from anxiety.

 

Individuals who sufferer with anxiety should eat fewer refined

sugars, fewer carbohydrates and should avoid alcohol altogether as

well as those other stimulants containing caffeine such as tea,

coffee, soft drink and chocolate etc. Green tea taken as an anti-

stress tea is the exception to this rule. Emotional downs are the

direct result of an imbalance in Sadhaka Pitta, the subdosha that

governs the heart. The sweet tastes pacify pitta, which explains our

cravings for those sweets. But before you reach for the cookies or

some chocolate - think for a moment. Although these foods provide

that sweet taste, they lack the intelligence to carry it to the brain

which won't register it and the craving won't stop. The Candida

parasites are intelligent enough not only to create those cravings,

but also intelligent enough to cause the development of those mucous

deposits so that breathing itself becomes difficult - oxygen is the

great enemy of Candida. Instead of chocolate try a piece of sweet,

juicy fruit, soaked dates or raisins, or try some rice pudding or a

milk-date or mango shake. Gulkand, Drakshavaleha is also a great

pitta-pacifying sweet. These foods will deliver directly to the brain

and to the heart precisely what they need and leave us satisfied at

the same time.

 

Worries and mental imbalance are caused by aggravated Vata dosha.

To calm the mind, eat nourishing meals containing spices such as

black pepper, cumin and coriander to open the channels of the brain.

In addition to the above-mentioned sweets, walnuts, almonds and

coconut milk are especially supportive for the mind. Coconut as an

intelligent herb has been discussed in message # 3066 while its anti-

candida medicinal value through the caprylic acid content is

acknowledged.

 

One should also try not to smoke too much as nicotine is a stimulant

and causes the heart to beat faster. The inhalation of smoke can also

affect the gas exchange in the lungs but it would not be realistic to

expect a patient to quit smoking cold turkey as this would make

things even more difficult when he is already suffering from anxiety.

It may be worth trying to cut down or smoking a lower tar or reduced

nicotine brand. It is also important to take regular exercise. A ten

minute walk may be sufficient although more vigorous exercise may

help to use up excess adrenalin.

 

To recapitulate, good foods include: yogurt, buttermilk, bananas,

vegetables in rich colors, wholegrain foods, brown rice, beans,

cottage cheese, skimmed milk, fresh fish, fruit, porridge, baked or

steamed potato, peanut butter, garlic, spinach, sesame oil, free

range eggs. Check the allergy list according to post #4511 and adopt

appropriate foods accordingly.

 

Legumes, when sprouted, have low carbohydrate counts and are bursting

with raw live energy. Sprout them until they grow a shoot at least

half an inch long. (For sunflower sprouts, grow them up to 1 or 2

inches). Cut them off at the base of the seed and eat the green tops.

Make sprouts in small batches and eat them while fresh. Don't store

them in the fridge for long periods of time or they will collect

mold. The green veggies and other raw foods should not be cut till

the processing/eating time. Amongst legumes, green gram is the legume

used most by monks. It is also recommended in spiritual Ayurveda,

(post #2765) and is known not to boost Candida. Adopt green gram as

the only food taken on Wednesdays. Observing total silence on

Wednesdays is also one recommendation coming from spiritual Ayurveda.

 

The mind is the slave to the senses. So the foods that should be

avoided or reduced to the minimum include: fast foods, soft drinks,

processed foods, white breads, chips, pastry, cakes, any drinks

containing caffeine, sugar, alcohol, chocolate and cheeses.

 

Now for some home remedies for relieving anxiety and helping to

ensure a good sleep:

 

Foods which are naturally sweet, eaten about 30 minutes before

bedtime can actually act as a sedative and you can wake up without

the morning fuzziness that accompanies synthetic sleeping pills. Milk

with banana is a good combination despite their being incompatible.

Folk remedies often advise people with sleeping difficulty to eat a

little honey. It has the same sedative effect as sugar and may get

you to bed more quickly. Try adding 1 tablespoon honey to some

decaffeinated herbal tea or even to warm milk for a relaxing pre-

sleep drink. Some sweets made in India are also helpful. e.g. Dudhi

Halwa, made from bottle gourd. The laddus made for Lord Ganesha,

which contain coconut, jaggery and are served with a generous ghee

dressing are also a delicious tranquiliser. Anarse is another sweet,

made in Maharashtra and its equivalent in south India also exists.

Rice and Jaggery are the main ingredients and Anarse has poppy seeds

(Khaskhas, Ghasghase) stuck on it, for additional sedative effect.

 

Drinking a glass of warm milk before bedtime is an age-old treatment

for sleeping problems. Some scientists believe it's the presence of

tryptophan, precursor to seretonin, that helps the brain ease into

sleep mode. Others believe it may be another ingredient, a soothing

group of opiate like chemicals called casomorphins. Whatever the

reason, milk seems to help some people hit the sack more easily. And

warm milk seems to be more effective at relaxing both the body and

the mind. However, if you wake frequently to urinate, avoid liquids

for a few hours before bedtime. Ashwagandha pak (discussed in last

post in this series) may be a better option for you in that case. The

foods high on the tryptophan scale are cottage cheese, cashews,

chicken, turkey, soybeans and tuna.

 

Some experts believe a tryptophan deficiency can cause problems with

sleep. Made from tryptophan, 5-HTP helps the body make serotonin. Low

levels of serotonin are a known factor in sleepless nights. Taking a

5-HTP supplement may be a benefit if your body has low levels of

tryptophan. Low levels of tryptophan are most common in people who

are depressed. If insomnia is associated with depression, 100 mg of

the supplement will be enough to make sleep longer and better.

Melatonin is the timekeeper of the body, regulating the circadian

rhythm cycle. It is a hormone which regulates the biological clock.

As we get older we make less melatonin which experts believe is

probably why older folks have more trouble sleeping. Research is

showing that taking a melatonin supplement can help us sleep. Taking

1 to 3 mg of melatonin 90 minutes to 2 hours before bedtime can be

tried Night shift workers produce less melatonin and thus are more

vulnerable to developing cancer. But be careful while taking any

hormonal suppliment, as manipulating the hormones can be dangerous

and sleeping in a darkened room and getting up with the sunrise is an

even better and healthier option. Many other recommendations including

disconecting electrical equipment from the power points and, spending some time

in sunlight daily are already given in

Iron Rules of Health series of posts.

 

Next post in this series will discuss drugless but more effective

approaches, derived from ayurvedic theroy discussed in earlier post

#13868.

 

Editing help from Jane MacRoss is gratefully acknowledged.

 

Dr. Bhate

[Guest guest]

what about the fact that vivid dreams and nightmares can happen when

taking 5htp especially at night what can be done about that. they say

that 5htp has a different effect when it is taken in the morning as

opposed to the evening as mentioned above

 

_____________________________

Raja Gursahani

Cell 559.474.8576

Sent from my iPhone

[Guest guest]

> what about the fact that vivid dreams and nightmares can happen when

> taking 5htp especially at night what can be done about that. they

say

> that 5htp has a different effect when it is taken in the morning as

> opposed to the evening as mentioned above

 

 

The message post on APA has not recommended 5-htp to be taken at

bedtime.

 

The effect that you mention is also noticed when one takes many other

herbal medicines, and if the dose is larger than what is comfortable

for the patient. Such effects are experienced mostly after 3 AM.

Ashwagandha also gives similar experience. Mansyadi Kashaya, which

contains ashwgandha and jatamansi has also been noted to produce dreams

and nightmares. That is the reason, brain directed medication has to be

very gradually brought to the comfortable dose. Please note the absence

of the word " full " dose. Author feels that there is nothing like normal

dose in ayurveda. In most of the places, the dose ranges are given.

Each individual has to find the comfortable dose to suit himself.

Recommendations in the file " Using_Herbs_Effectively.doc " in group

website may be useful.

 

Other than dreams, users experienced headache, migraine, heaviness,

drowsiness etc when dose was not increased gradually.

 

Most interesting aspect is that vivid dreams, nightmares are also

experienced when we wake fully refreshed at say 4 am and we try to

sleep again because it is too early. Swami Dattavdhut mentions about

this in his book " Mysticism " . This experience comes even when one is

not taking any medication. The Tantrik or even ordinary pranayams also

boost this experience. This time period is Vata time, and saints and

yogis offer best recommendations on what to do in this time. This

effect may be getting boosted when one takes Medha herbs, and author

wont be surprised if some explaination comes in terms of paradoxial

reaction caused by GABAnergic effects. In simple words, a universal

principle is active here. Whenever energy contained in a certain state

(configuration, mode, a fundamental solution) exceeds a certain

critical quantity, there comes an instability, and the system adopts

another state, changing from an equilibrium state of less energy to

less stable state of higher energy(compare a car running in top gear at

highest possible speed and how difficult to control it; a slight

mistake will cuase a serious accident).

 

It may be of interest to know that when in deep sleep, our body

magnetism and aura are at highest strength, as energy used by body is

minimum. While various energy states are differentiated by modern

science throgh EEG, yogis knew and connected these with the activities

of different nadis in astral body.

 

Dr Bhate

[Guest guest]

thank you very much dr bhate for the illumination. as usual you are very

profound with your depth of understanding. everything you said makes sense

as if you read on the internet through various medical forums the number one

problem for people (they post this in the forums) who are using brain

related medicines is that they complain about nightmares and they usually

mention on average the time 3am as when they have woken up. brilliant.

 

sincer

 

 

__________

 

Raja Gursahani

(: 559.474.8576

,: rajagursahani

 

 

 

 

 

[Guest guest]

so one more thing then if you recommended 5htp would you suggest the person

take it in the morning? do you know the dosage levels for 5htp?

 

 

__________

 

Raja Gursahani

(: 559.474.8576

,: rajagursahani

 

 

 

 

 

[Guest guest]

ayurveda , " Shirish Bhate "

<shirishbhate wrote:

>

> Butter from the cow gives the maximum satisfaction

> due to the richness of the B-Vitamin content.

>

> >

> Dr. Bhate

>

 

Dear Dr. Bhate,

 

Last time I analyzed butter for it's vitamin Contents; Butter was found

to contain negligible amount of Vitamin B's and was often below

Detection levels of the instruments.

 

Can you please give us some specific reference of the above statement.

 

Thanks,

 

Dr. Yadu

[Guest guest]

If natural products such as milk, banana which contain L-Tryptophan are

not available or are unsuitable due to other reasons, 5-htp dosage

should be found by individual as suggested in Post#13928. Please

contact an alternate professional in your neighbourhood who has better

experience with 5-HTP. There are various opinions by netizens, some of

them saying that it does not work, while many say even reduced dose is

now effective for them. That is why, each individual is unique. Please

do not expect crystal clear recommendations on net.

 

On net, we can only exchange info, useful recommendation is possible

only after personal consultation.

 

_____________________

so one more thing then if you recommended 5htp would you suggest the

person

take it in the morning? do you know the dosage levels for 5htp?

[Guest guest]

> so one more thing then if you recommended 5htp would you suggest

the person

> take it in the morning? do you know the dosage levels for 5htp?

 

 

Namaste:

 

As we all know 5-HTP is precursor to Serotonin. Vitamin B-6 is

absolutely necessary for this conversion (Bio-chemistry 101). It is

also well documented that Serotonin cannot cross BBB. That is

precisely the mechanism how SSRI drugs like " Prozac " were developed.

 

Reason why someone takes 5-HTP is to increase the amount of Serotonin

in the brain. A premature conversion to serotonin in the guts

renders it totally useless. There are many formulations in the

market place that combine 5-HTP and B-6. This totally defeats the

intended purpose. This is lilke " wrong place at wrong time. "

 

Answer your question when to take 5-HTP directly depends on what

things one may be consuming at the same time. For the above mentioned

reason the effect of 5-HTP varies drastically. Pharmacokinetics for B-

6 suggests that consuming 5-HTP after 1 hour may be most efficacious.

 

Just my 2 cents.

 

Dr. Yadu

[Guest guest]

> Butter from the cow gives the maximum satisfaction

> due to the richness of the B-Vitamin content.

>

 

 

 

> Dear Dr. Bhate,

>

> Last time I analyzed butter for it's vitamin Contents; Butter was

found

> to contain negligible amount of Vitamin B's and was often below

> Detection levels of the instruments.

>

> Can you please give us some specific reference of the above

statement.

 

Dear Dr. Yadu

 

Thanks for pointing out a serious mistake. The word butter in the

sentence should have been buttermilk. Ther error is serious as it is

coming from a vaidya who loves cows and mistake is related to cow products.

 

Buttermilk contains significant amounts of B-vitamins, the profile being

slightly different from the milk from which it was made.

 

Hence its

importance for APA sufferers, a majority of whom may be suffering

from anorexia (Aruchi) too. The ayurvedic assessment of buttermilk is

provided at

 

http://health.ayurveda/message/6770

 

Regards

Dr Bhate