by Kate Dumitru Naturopath

Anxiety disorder is very common. According to New Zealand Stats “, approximately 1 in 4 New Zealanders will be affected by an anxiety disorder at some stage in their lives”. There are times when 15% of the population will be affected, the same website stated. But depending on every single individual situation the statistics can rise or can decrease.

Although anxiety is triggered by the external factors, the internal mechanism like biochemistry and hormone response, is in charge of the management of the anxiety.

We will take it simple. Let’s take an example if you accelerate your car and it has enough petrol, the car will run without any hesitation unless you break it, but the tank is empty or near-empty of course the engine will stop at some point. In the same situation, the human body works, of course, the type of fuel is different consisting of vitamins, mineral, amino acids.

If the body will have enough and the right nutrients, the anxiety will be so easily managed, whereas if the body is depleted by nutrients, being full of toxicity as well and continuously in high demand for performing this process, definitely anxiety will be far more than aggressive and for a prolonged period of time.

We will take it one by one and natural treatments are available as well, however a balanced diet is paramount and an optimum digestion and absorption of nutrients is the key element.

This is a huge topic, but it can be naturally alleviated so the individual can be himself or herself back again.

STRESS – DO WE RALLY KNOW HOW TO MANAGE IT?

Is it possible?

So, once the body encounters a stressor, the adrenals (tiny glands on top the kidneys) will quickly release stress hormones (cortisol, adrenaline). In this way, you “fight or fly” the stressor.

In most cases the stressor is coming from external situations in many times independently from our will, it can come from the food we eat, it is called nutritional stress, usually, we don’t see this time of stress but it can easily wear out the body and decrease its function (ill-health developing), emotional/psychological stress, when we encounter events such bullying, divorce, death of a loved one, suicides situations of loved ones again, and examples can continue, and physical stress consisting of trauma (injury, infection, surgery), intense physical labour/over-exertion, environmental pollution (pesticides, herbicides, toxins, heavy metals, inadequate light, radiation, noise, electromagnetic fields), illness (viral, bacterial, or fungal agents), fatigue, inadequate oxygen supply, hypoglycaemia and examples can continue.

If stress is experienced for an extended period of time leads to adrenal glands exhaustion which highly influences the blood sugar levels (we feel crashed after a while). Nutrients depleted in this process are vitamin C, vitamin E, B group of vitamins, zinc, manganese, selenium, chromium, copper and iodine. These nutrients are essential for so many other functions in the brain that a lack of them will create severe physical and cognitive energy decline with a result of increased anxiety and sleep disturbance. Hyperstimulation of the adrenals at times of stress can result in anxiety (besides palpitations, dry mouth, trembling, abdominal cramping).

In short we all encounter at some stage any of the above stressor in our lives, but the key is how our bodies can deal with them.

Stress hugely influence as well the digestive system becoming compromised and leading to a reduction in nutrients absorption. Digestive juices decrease and gastrointestinal microbiome being altered as well in a detrimental way due to a high amount of cytokines. Gut symbiosis plays an important role in the production of neurotransmitters involved in stress management (dopamine, adrenaline and noradrenaline).

 Let’s see in our modern society what can cause anxiety:

• Food allergies (these are extremely often now among children and adults as well)
• Gut dysbiosis (parasites, imbalanced gut microbiome) leading to a leaky gut syndrome
• Environmental toxinsPoor function of the liver/kidneys  and pancreasPoor nutrition (nutritional stress)
• Thyroid problems (hypo or hyperthyroidism)
• Adrenals disorders (genetically or overworked)Low blood sugar or categories can develop
• Stress (in many types)CaffeineSugar (sucrose or table sugar)
• Nicotine
• Alcohol and street drugs
• Prescription medication
• Disturbed sleep
• Methylation dysfunction

What Can We Do?

Food as medicine

• WHOLEGRAINS/SUPER GRAINS such: quinoa, amaranth, buckwheat, brown, black and red rice, chia seeds, millet, oats, spelt and Kamut, barley, farro and freekeh.

• Add legumes such as beans, lentils, chickpeas or peas to two of your meals, starting this week. Initially eat small quantities to get used to the new taste and to increase your exposure to plant forms of protein. Add nuts and seeds to salads or eat pesto to get more plant protein.
• Replace cold cuts with real meat and choose organic meat. This will ensure the animal products you eat are free from nitrates, nitrites and other additives such as pesticides, hormones and antibiotics.
• Increase into your diet the green leafy vegetables organically grown for a good intake of minerals.
• Include in your diet a variety of spices for optimum gut function.
• Reduce the intake of sugar, alcohol and take away food.

Action plan

• Use food as medicine (above examples are given)

• Ensure you start the day with a well-balanced breakfast that includes a portion size of protein + carbohydrates + fats. Skipping breakfast can contribute to increased anxiety besides depression, mood swings and a feeling of being mentally dull.

• Learn to relax – examples are given below

• Increase the clean water intake 30 mls/kg body mass as water is crucially important in brain function.

• Exercise and limit your toxins exposure from food, beauty & skin care products, environment.

• Avoid the vitamin robbers: Tartrazine or E102 a common food colouring agent known for causing an allergic reaction and robbing the body of zinc; GMO foods; the frying pan and trans-fats (destroying vitamin A&E) plus the plastic exposure –non-stick pans.

Learn to Relax – Your Way to Happiness

Praying

Giving our worry and problems to God in prayer is, in the simplest sense, an honest, meditative conversation with our Father whereby we attempt to transfer responsibility for desired outcomes out of our hands and into His.

Pursue a hobby

Crafting, gardening, cooking, volunteering, listening music such jazz café, knitting, painting…

You can get in touch with your artistic side and use drawing as a way to process emotions, distract yourself, and achieve other stress management benefits.

Going for a walk or a run

Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.

Indulge yourself

Having a bubble bath with herbal salt or a relaxation massage can have a huge benefit on nervous system.

Aromatherapy

Essential oils have been used for century as a first aid in alleviating anxiety.

Bergamot, Lavender, Sandalwood, Chamomile, Vanilla are just some examples of essential oils to use for anxiety management.

Enjoy the sunshine

Vitamin D elevates mood and reduce the risk of cancer, heart disease, stroke, diabetes, improves blood flow and lowers blood pressure by literally relaxing your blood vessels.

Sunlight helps in the production of serotonin though the eye lenses and by the pineal gland, therefore a sense of wellbeing is produced and felt.

Natural relaxants

• GABA – a neurotransmitter which is the brain’s peacemaker, helping to turn off excess adrenalin and calm you down and relaxed.Taurine – another relaxing amino acid similar in structure and effect to GABA.
• Taurine is used as well in the treatment of insomnia and depression. Food including taurine: fish, eggs and meat.
• Valerian – and excellent anti-anxiety herb derived from drier rhizomes and roots. There is a contraindication if taken medication such as psychotic drugs and narcotics. Valerian interacts with alcohol too. Sip a cup of tea during the day and problems will have a different face, more easily to be managed.
• Kava kava, Hops and Passionflower all having benefits as calming herbs. Kava kava has a unique resin made up of kavalactones and other compounds acting both on the limbic system, which is the emotional centre of the brain. Hops help to calm nerves by acting directly on the CNS. Passionflower has a mild sedative effect and promotes sleep much like hops.
• Magnesium – relaxes mind and muscle and is commonly deficient. Low levels of magnesium have been found in anxious people and supplementation often helps. Seeds and nuts are a good source of magnesium along with green leafy vegetables, organically grown.
• B complex vitamins food sources – below explained the importance of these vitamins.

Supplements needed for counter back the anxiety

• B group vitamins help maintain the health of the nerves, skin, eyes, hair and liver and an effective brain function. They are coenzymes involved in alleviating anxiety, depression, fatigue and insomnia – B1, B2, B3, B5, B6, B12, folic acid (B9), inositol, biotin and choline. They are easily washed away during periods of stress or dieting, by alcohol, tea and coffee. We need to replenish our store daily either with food or supplements. They are water-soluble vitamins, therefore not stored well in the body.
• Iron + vitamin C both being cofactors in the production of adrenaline and therefore melatonin too. The brain is the second site with the highest concentration of Vitamin C. It is needed as well to make dopamine and serotonin and melatonin.  
• Calcium and Magnesium have a calming effect on the central nervous system and relaxing effect on the muscular system. To be taken with 1 hour before bedtime.
• Zinc as a defence shield for infections, toxins and for physical and mental stress. The mineral is required for serotonin and melatonin, dopamine and noradrenalin synthesis. Hence sleep and mood disturbance and depression with low zincs.

There are plenty of solutions but sometimes we might feel overwhelmed and we really don’t know how to start.

A quick and effective start is to make sure you have a healthy diet and the food is completely digested and absorbed.

The guidance of a health care practitioner can greatly help.

If you think you need help and you would like to get well after you have tried all the above remedies without any success, please contact me to discuss further your case.

Reference list here