General Anxiety Disorder (GAD) is one of the most common psychological diagnosis in all of mental health. It’s symptoms can often be triggered by financial pressures, major life events, relationship issues and poor health news. The sudden onset of nervousness, worry, fear, panic attacks, lack of concentration, racing heart , dizziness or insomnia can be a debilitating reality to deal with on a daily basis.
Anxiety is very often a component of many other mental health diagnosis. Such as PTSD, depression, ADD, autism and can be brought on by a TBI (Traumatic Brain Injury).
Some of the common factors that can lead to GAD are:
Chemical imbalances that play a role in mood like, serotonin and noradrenaline
Amygdala overactivation that deals with survival and emotions
Genetic factors show a 5X’s more likelihood if a close relative has the condition
Experiencing earlier abuse, trauma or accidents
A history of drug or alcohol abuse
Long term exposure to physical pain
Proper nutritional changes will play a role in what measures a person can take ensuring the brain chemistry is fully supported.
Conventional medicine commonly treats anxiety with antidepressants called (SSRIs) selective serotonin reuptake inhibitors and talking therapies such as Cognitive behavioral therapy (CBT).
Trends now have shown that neurofeedback can be of great help for a more drug free approach when added in to the treatment program.
Here is some good common sense dietary information to consider for those with anxiety.
Avoid Caffeine
Although coffee may include some healthy benefits with antioxidant properties. Many people simply can’t handle what it does to them throughout the day.
Caffeine stimulates the production of cortisol and adrenaline. It can make people feel jittery and cause insomnia. A bad recipe for an anxiety sufferer. Coffee can switch on the” flight or fight “ mode of our nervous system and keep us in an artificial state of high alert. Over time wearing us out and speeding up our respiratory system. Our bodies and minds work the best when we are calm and relaxed. Staying centered and able to focus will result in getting much more done during the day.
Caffeine increases our heart rate to get the body to deal with a threatening situation. Sugar stores are separated from the tissues into the bloodstream to the muscles for quick energy so the body can jump into action. This affect takes blood supply necessary for digestion away from the gut and into the muscles.
The most negative impact from caffeine on the body is on our ability to sleep. Caffeine has been shown in studies to prevent optimal sleep. It was shown to reduce total sleep time, efficiency and restorative phase of sleep (slow-wave sleep).
Give decaf a try or a hot drink like an herbal tea. If anxiety is a real problem. Then you need to make these changes. But, when you do; do it gradually. Caffeine has withdrawal effects.
Balance Blood Sugar
Our brains use up glucose (a simple sugar) as it’s main source of energy. However, it needs to be steady and available throughout the day. Not in bursts and quick release actions that happen when we eat refined grains, baked goods, white breads and rice, cereal bars, chocolates and juices. These all can lead to light-headedness, panic, palpitations. dizziness, worry, and nervousness, all symptoms of anxiety.
A systematic review of 12 studies drew conclusions from data on 12,626 participants with type 2 diabetes. It showed a strong a correlation between diabetes and anxiety. In diabetes a person cannot properly metabolize sugar and carbohydrates as a result of insulin resistance. This results from eating too many refined grains, soft drinks and juices or quick release sugar foods. Similarly, poor glycemic control is seen in a person with anxiety when these same poor dietary practices are put into place.
It is better to choose slow releasing carbohydrates like quinoa, brown rice, greens and root vegetables. Try to balance your sugar uptake by pairing any carb source with a protein rich food like, meat, eggs or fish.
Gut Microbiome Support
The gut is often called the second brain. Because one of the most important roles of the gut microbiome is to protect the cells and tissues lining of the digestive tract through a network of important nerves that communicate directly to the brain. It also can operate separate from the central nervous system.
One of the astonishing functions of our gut microbiome is to produce neurotransmitters, like serotonin. Serotonin is the “feel good” and sleep neurotransmitter. Up to 90% of it is produced in the gut where it is sent to the brain through the vagus nerve, affecting the neurochemistry to change our mood.
Our gut has tens of trillions of microorganisms that include over 1,000 different known bacteria and more than 3 million genes. Which is 150 times more than human genes. We are just as much bacteria as we are human. Having good communication between the gut and the brain is critical for good mental health. Having a healthy microbiome is where it all begins.
In a recent study in mice who went through intense antibiotic treatment, where much of their gut metabolites were depleted, compared to the control group. It was identified that the tryptophan-serotonin pathway was negatively effected along with the sleep -wake cycles. The antibiotic treatments were suppressing the specific gut metabolites in the antibiotic group. Resulting in less optimal sleep. This shows the correlation and involvement of the gut with our brain and how eating the right foods can have a major positive impact on our gut microbiome and our mental wellbeing.
Support of a healthy “ gut to brain “ communication starts with an avoidance of high sugary foods, refined grains, alcohol, unnecessary medications and antibiotics. Which can damage the gut bacteria.
Encourage a diversity of good bacteria by eating a wide variety of different colored vegetables. This will increase the likelihood of a broad range of prebiotic plant fibers full of antioxidants for the promotion of good bacteria to feed on. This will help a better gut environment to prevent anxiety and mood fluctuations.
Adding fermented foods like, sauerkraut, fermented miso and natural live yoghurt will help populate the gut with these beneficial strains that will support positive mental health.
Magnesium
Magnesium is a mineral that causes many enzymatic reactions, one of which results in the calming of the nervous system. Magnesium helps coordinate a response to an over stimulated brain by inhibiting the NMDA receptor from a neurotransmitter glutamate, which is normally an excitatory signal. When this process is disrupted because of magnesium deficiency, then it causes the brain the become anxious.
In times of chronic stress, magnesium helps to protect the hippocampus. Who’s job is to stimulate the production of the stress hormone cortisol from the adrenal glands. A problem arises when this function is under constant stimulation. Then the hippocampus becomes desensitized and is unable to perform it’s responsibility of suppressing the cortisol from the adrenals and we wind up in a chronic state of stress.
Magnesium l-threonate , magnesium taurate and magnesium glycinate are three types that are recommended for the brain and nervous system. 400mg-800mg a day in separate doses is advisable.
Getting the right type, dosage in the right combination of magnesium is important. For instance Magnesium citrate and oxide can cause diarrhea when taken in excess. Indicating, it’s unproperly absorbed.
Also, excess amounts of magnesium have side effects like, dizziness, low blood pressure and arrhythmia. So, talk to your doctor or nutritionist.
L-theanine
L-theanine is a non-essential amino acid found in green tea that has properties known for stimulating the production of a neurotransmitter GABA. GABA is an inhibitory neurotransmitter that triggers alpha waves within the brain. Which brings about relaxation, awareness, focus and enhanced creativity.
400mg a day of L-theanine can be taken with a small carb snack (a piece of fruit) and separate from a full meal. So, it won’t compete with other amino acids for absorption. Always talk with your doctor first.
I ‘d have to say that generalized anxiety is a very treatable condition with drug free forms of therapy such as neurofeedback. Most of my clients suffer from some form of anxiety and see great results that usually once corrected, can be maintained with a sensible change in diet. Research shows diet make a difference.
The impact that healthy gut bacteria has on our state of mental health is undeniably fundamental. Trends indicate that by looking into the origins of any mental health problem and applying a coordinated all encompassing approach to the treatment of it. Beginning by addressing the vital role diet plays. Will give the best hope of a long lasting positive outcome in the future. We truly are what we eat !
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A balanced brain is a calm brain-