Nutrition and Supplements for Anxiety

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Nutrition and Supplements for Anxiety

 

We all have fears and worries but when they begin to dominate our life and our

behavior, and become the focal point in which everything revolves, that's

anxiety. Many factors can contribute; trauma, chemical sensitivity, caffeine,

heredity, drugs, alcohol, lifestyle choices....If you cannot change the

situation that is the focus of anxiety, try to determine a way of trying to

change your way of handling the problem. Relaxation of the mind and body and

stress reduction are key.

 

Anxiety is often vague and undirected, a sinking feeling that something terrible

is about to happen. Unlike concrete fears (of illness or losing a job, for

example), anxiety often stems from what used to be called borrowed trouble.

Anxious people imagine worst-case scenarios and spend lots of time dreading

things that may never happen. For persistent anxiety, seek professional

counseling. But the natural remedies can help tremendously.

 

Anxiety disorders are possibly the most common and frequently occurring

disorders of the mind/body. They include a group of conditions that share

extreme anxiety as the principal disturbance of mood or emotional tone. Anxiety,

which may be understood as the pathological counterpart of normal fear, is

manifest by disturbances of mood, as well as of thinking, behavior and

physiological activity. Included in this category are panic disorder (with or

without a history of agoraphobia), agoraphobia (with or without a history of

panic disorder), generalized anxiety disorder, specific phobia, social phobia,

obsessive-compulsive disorders, acute stress disorder and post-traumatic stress

disorder .

 

Anxiety disorders are ubiquitous across human cultures. The longitudinal course

of these disorders is characterized by relatively early ages of onset,

chronicity, relapsing or recurrent illness and periods of disability. Panic

disorder and agoraphobia are particularly associated with suicidal tendencies.

 

 

Nutritional Considerations

 

Add protein and carbohydrates to your diet: Incorporate protein into your diet.

Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt,

beans, fish, chicken, tofu and lentils. Consider eating low glycemic

carbohydrates such as brown rice and yams.

 

Seek out foods that are high in Omega-3 (fish oil/flaxseed oil): This oil has

been shown in many studies, to reduce LDL (bad) cholesterol levels and reduce

plaque buildup in your blood. By reducing your bad cholesterol, you are helping

your body to fight off stress and relieve anxiety, tension and even prevent

heart disease! Fish/Flaxseed that are high in Omega-3 are excellent ways to help

your blood stream. They are two of the greatest hormone regulators, as well.

 

Folic Acid: Folic Acid (required for energy production) is considered brain

food. The brain needs it to work properly. It helps to prevent anxiety and

fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and

vitamin B12. Much research has indicated that a deficiency of folic acid may

include depression, insomnia, anorexia, forgetfulness, hyperirritability,

apathy, fatigue and anxiety. You can find Folic Acid in the following foods:

Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy

vegetables- Fruit. Most multivitamin complexes contain folic acid.

 

GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety,

allows rational decision making, promotes restful sleep and enhances workout

recovery. It has also been shown to have similar effects as the benzodiazepine

drugs. You will also feel more relaxed and notice that you are sleeping better.

The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical

professional about using GABA.

 

Inosistol: has been shown in studies to have a positive effect in the calming of

the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4

grams daily - 3 times-a-day has shown to be beneficial.

 

Magnesium: The supplement magnesium has been found to aid in the management of

anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been

shown to help.

 

Selenium: Selenium, an important antioxidant, is a trace mineral found in soil

and food. It protects neurotransmitters. Deficiency in selenium has shown to

have a negative impact on mood. It also helps to reduce bad cholesterol and keep

the heart healthy. You can get much of your selenium from dietary sources such

as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish

and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and

Brewer's yeast.

 

Vitamin B1: Vitamin B1 is also known as " thiamine. " In many studies, B1 has

shown to have positive effects on the nervous system and mental well being.

Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish,

pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol

depletes your body's supply of vitamin B1. Vitamin B3: (in the form niacinamide)

has been tested in lab animals and seems to work in animals in the way that

benzodiazepines such as Valium® have. *

 

Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression.

The formation of certain brain chemicals from amino acids requires this vitamin.

It affects the nervous system. The recommended Dietary Allowances for adults

(25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are

meats (particularly organ meats such as liver), whole grains and wheat germ.

 

Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy

nervous system. It helps to combat depression, stabilize PMS and helps to

protect against anemia and it may help fight cancer. The best food sources of

Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and

milk.

 

Zinc: and essential mineral, has been found to have positive effects on the

nervous system as well as helping to produce a calming effect. Most

multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry,

nuts, beans and dairy products.

 

 

 

What You Should Avoid:

 

What you don't eat may be even more important than what you do eat. Avoid

alcohol, caffeine and sugar, because they tend to worsen anxiety. If you can't

avoid them, then at least cut down.

 

 

Avoid Caffeine: Caffeine is something many people in America and Europe are used

to bringing in their daily lives. Though many studies have shown that this

addictive stimulant can help produce symptoms of anxiety, insomnia and the like.

Caffeine is found in coffee, tea, chocolate, many sodas and even certain

medications. Always ask your doctor about a medication before using it. Also,

ask the doctor if there is an alternative medication if your medicine contains

caffeine.

 

Reduce Processed and Refined Foods:

 

Processed food can rob your food of nutrients and vitamins that your body needs

to fight off stress and promote good health. Try to buy whole foods, unprocessed

foods and try and stay away from " instant " foods, preservatives, artificial

flavors, saturated fat and MSG.

 

Reduce Sugar Intake:

 

Too much sugar can rob our body of essential nutrients. Yet don't be so fast as

to replace the sugar with Stevia the natural sweetener from the Stevia plant.

Artificial sweetener can also cause anxiety as well as other health concerns.

 

Reduce Alcohol Intake:

 

In small amounts, alcohol can be good for your heart but too much alcohol is not

a good thing for your body and too large of an intake increases your body's need

for extra vitamins. The body has a harder time using oxygen. As a result, you

can become more sensitive to stress - which in turn can cause anxiety reactions.

It can also cause depression.

 

The Effects of Alcohol on Anxiety:

 

How does alcohol contribute to Anxiety Disorders? Research has shown that

alcohol ín high doses has numerous health hazards. As well as many other things

ít can: increase your need for extra vitamins due to disturbed eating patterns

interfere with the body's ability to use oxygen, to process food & absorb

vitamins. As a Result: High alcohol consumption makes you more sensitive to

stress.

 

Chronic abuse of alcohol ís often associated with depression-like symptoms,

which can reduce the ability to solve problems, which ín turn can lead to

anxiety. Excessive alcohol consumption can lead to poor work performance,

relationship difficulties & financial difficulties. This can produce stressors

that worsen anxiety.

 

 

Andrew Pacholyk, MS, L.Ac

http://www.peacefulmind.com/anxiety.htm

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