 |
 |
 |
|
Anxiety
can be an appropriate or inappropriate response to
threats of many types. An appropriate response would be
to become anxious regarding threatening circumstances
(physical, emotional, financial threats). In this case,
taking immediate action to reduce the threat would be
appropriate. If the threat is going to be prolonged and
can not be changed, then how the threat is viewed must
be changed to reduce the likely mental and health
consequences.
At times, fear and anxiety
can get out of hand, inexplicably reaching overwhelming
levels. In these cases, anxiety can result in a dramatic
reduction of productivity and can significantly intrude
on one's quality of life. Often, there is no obvious or
reasonable cause for the anxiety. Some common symptoms
of anxiety include the following:
- A tense, uptight feeling
- Inability to relax
- Feeling restless, keyed up, or on edge
- Muscle tension, aches, or soreness
- Trouble falling or staying asleep
- Difficulties concentrating
- Irritability or impatience
- Physical symptoms such as sweaty palms, heart
palpitations, shortness of breath, nausea
or diarrhea,
and trouble swallowing.
Anxiety commonly
results from chronic
stress. Mental health professionals speak of "anxiety
disorders", of which there are multiple types -
Generalized Anxiety Disorder, Panic
Disorder, Obsessive-compulsive
Disorder, Post-traumatic Stress Disorder - to
mention but a few. In addition to anxiety, other
psychological or physical symptoms can be
experienced.
Psychological symptoms associated
with anxiety may include overwhelming worry,
apprehension, nervousness and a nagging uneasiness about
the future. Physical symptoms can include rapid
heartbeat and palpitations, sweating, dizziness,
headaches, insomnia and relentless fatigue. The set of
symptoms that an individual experiences helps physicians
diagnose their specific disorder. Anxiety
disorders, like depression, may run in families and be
linked to an imbalance in neurotransmitters.
Anxiety symptoms are often relieved when the depression
is successfully treated.
If anxiety is
disproportional to life's circumstances and there are no
obvious underlying reasons for the it, psychological and
biochemical disturbances should be investigated.
Alternative medicine has a lot to offer in this respect,
common recommendations including avoiding caffeine,
sugar and alcohol. Hidden food allergies
may be a contributing factor or cause.
Nutrients
such as calcium
and magnesium,
B-vitamins, niacinamide,
B12
injections (especially if stomach
acid production is insufficient), tryptophan
with inositol
and chromium,
valerian root, and GABA
can have a calming effect.
Certain foods can
worsen anxiety.
Dairy products, chocolate, sugar, alcohol, wheat, salt,
commercial salad dressings, ketchup (catsup), mustard,
coffee, black tea, and red meat may worsen anxiety
symptoms. High-nutrient foods such as vegetables, brown
rice, whole grains, seeds and nuts, fruits, poultry,
fish, olive oil, and flax
seeds/oil can help relieve stress and prevent anxiety.
If you feel anxious, jittery, depressed or fatigued
after eating a particular food, don't eat it.
In
people with chronic
anxiety unrelated to life events, an injection of sodium
lactate
will trigger a panic
attack. Eating a lot of foods high in refined
sugar increases blood lactate levels and can induce
panic in susceptible persons. Eliminating caffeine and
alcohol and refined
sugars from the diet is essential for anyone
suffering from anxiety.
|
|
 |
|
 |
Signs, symptoms & indicators of Anxiety:
Conditions that suggest Anxiety:
Risk factors for Anxiety:
Anxiety suggests the following may be present:
Recommendations and treatments for Anxiety:
|
|
|
|
| Amino Acid /
Protein |
 GABA
(gamma-aminobutyric acid)
 |
GABA
has a powerful calming effect on the brain.
Tranquilizers like Valium and Librium work by
stimulating the brain's receptors for
GABA. |
Tryptophan
/ 5 HTP
| |
Tryptophan
(or 5-HTP), the precursor
of the sleep-inducing neurotransmitter
serotonin,
also has relaxing and calming effects. Serotonin
levels are often low among people with anxiety
disorders. A recent study found that 44% of
alcoholics suffer from anxiety. You can be
pretty sure that you are low on tryptophan
if you have ever blacked out from drinking. It
has been established that low tryptophan stores
trigger
blackouts. | |
Botanical |
Valerian
Root (Valeriana officinalis)
Kava
| |
Kava appears to
be as effective as the class of synthetic
pharmaceuticals called benzodiazepenes (such as
Valium) for treating anxiety,
but without their dangerous side-effects of
sedation and addiction. Only about 2% of
patients taking kava reported minor
side-effects, predominantly gastrointestinal
complaints, skin reaction, headache and
photosensitivity. Other research has shown that
kavapyrones act on receptors in the hippocampus
and amygdala complexes in the brain to produce
measurable changes in brain wave activity and
reduce anxieity. [Journal of Clinical
Psychopharmacology 2000 Feb;20(1):
pp.84-9]
Research has also suggested
that anxiety may be related to an increased risk
of myocardial infarction and fatal coronary
disease. This risk may be due to an impairment
of the parasympathetic
nervous
system with lower vagal control being
reported in persons with more severe anxiety.
Although preliminary, due to the small sample
size, a trial suggests that kava extract (280mg
standardized extract per day) may target the
baroreceptor pathway and improve Baroreflex
control of heart rate (BRC) in patients with
generalized anxiety. [J Psychopharmacol
2001;15: pp.283-86]
[] |
Frankincense
(Boswellia carteri)
| |
Frankincense oil
can help to fortify a mind burdened with mental
anxiety,
nervous tension or stress. It reduces anxiety
and helps revitalize the mind when a person is
mentally
exhausted. |
Passionflower
(Passiflora incarnata)
| |
Treatment with
passionflower extract over a one month period
compared favorably to oxazepam (Serax - an
antianxiety benzodiazepine drug) in a
randomized, double-blind study of 36 outpatients
diagnosed with generalized anxiety
disorder. Passionflower extract demonstrated a
slower onset of action and less impairment of
job performance than did oxazepam. [J Clin
Pharm Ther 2001;26(5):
pp.363-7] | |
Diet |
 Sugars
Avoidance / Reduction
Caffeine/Coffee
Avoidance
Alcohol
Avoidance
 Aspartame
(Nutrasweet) Avoidance |
Drug |
GHB
(Gamma-Hydroxybutyrate)
| |
GHB’s efficacy
for treating anxiety
has been positively demonstrated in tests
involving schizophrenic subjects [Laborit,
1964]. Its sedative
properties have earned it a role as a
psychotherapeutic adjunct [Vickers,
1969]. It has also been used to assist the
process of “abreaction”, or the release (usually
through verbalization) of repressed emotion
[Vickers, 1969]. Unlike other
“anxiolytic” (or anti-anxiety) drugs, GHB’s
effect is non-toxic. Furthermore, GHB’s
reduction of inhibitions, its tendency to
encourage verbalization, and the typical lack of
fear during the GHB experience would seem to
provide an ideal context for the verbal
exploration of difficult emotional territory
during
therapy. | |
Habits |
Aerobic
Exercise
| |
Exercise is one
of the most important coping mechanisms to
combat anxiety
and stress. By discharging negative emotions and
stress hormones
through physical activity, you can enter a more
relaxed state from which to deal with the issues
and conflicts that are causing your
anxiety.
The benefits of exercise can
come from many directions: the decision to take
up exercise, the symbolic meaning of the
activity, the distraction from worries,
mastering your inertia and the effects on
self-image, and the biochemical and
physiological changes that accompany the
activity.
Exercise increases blood flow
to the brain, releases hormones,
stimulates the nervous
system, and increases levels of
morphine-like substances found in the body (such
as beta-endorphin) that can have a positive
effect on mood and pain. Exercise may trigger a
neurophysiological high that produces an
antidepressant effect in some, an antianxiety
effect in others, and a general sense of
"feeling better" in
most. | |
Lab
Tests/Rule-Outs |
Test
for Food Allergies |
Mineral |
Calcium
Magnesium
| |
Because of its
nerve and muscle support, magnesium
may also be helpful for nervousness and anxiety.
Magnesium is considered the "antistress" mineral.
It is a natural tranquilizer as it functions to
relax skeletal muscles as well as the smooth
muscles of blood vessels and the gastrointestinal
tract. Whereas calcium
stimulates muscle contraction, magnesium relaxes
them. | |
Nutrient |
DMAE
| |
DMAE alleviates
anxiety.
In one study, subjects administered 1,200mg
of DMAE per day for 5 days exhibited better
control of anxious
reactivity. |
Meyer's
Cocktail
Inositol
|
Psychological |
Counseling |
Vitamins |
Vitamin
B-Complex
| |
Several of the
B-vitamins are indicated in anxiety
treatment. When taking high doses of a
particular B-vitamin, it is best to use a
B-complex as
well. |
Vitamin
Niacinamide
| |
The textbook
description of anxiety
neurosis exactly matches the symptoms of vitamin
B3 (niacin)
deficiency: hyperactivity, depression, fatigue,
apprehension, headache, and insomnia. It has
been shown in animals to work in the brain in
ways similar to drugs such as benzodiazepines
(Valium-type drugs) that are used to treat anxiety.
One study found that niacinamide
(not niacin)
could help people get through withdrawal from
benzodiazepines, which is a common problem. A
reasonable amount of niacinamide to take for
anxiety, according to some doctors, is up to
500mg
four times per day.
Niacinamide locks
onto the same receptor sites in the brain as do
tranquilizers such as Valium, and is a natural
tranquilizer. The manufacturer of valium is also
the worlds largest manufacturer of niacinamide.
[Nature 278:
pp.563-5,1979] |
Vitamin
B12 (Cobalamine)
| |
Low B12
levels have been found to be related to
self-reported overall distress level and
specifically to depression, anxiety,
confusion, and possibly nervousness as well as
to clinically rated depressed and anxious mood.
[J Psychosom Res 2000 Feb 1; 48(2):
pp.177-85] |
Vitamin
B6 (Pyridoxine)
| |
|
|
|
|
KEY
 |
|
Weak or unproven link |
 |
|
Strong or generally accepted link |
 |
|
Proven definite or direct link |
|
|
May do some good |
|
|
Likely to help |
|
|
Highly recommended |
GLOSSARY
Adrenal Insufficiency
(Adrenal Exhaustion, Low Adrenal Function)
A condition
in which the adrenal gland is compromised in its production of
epinephrine, norepinephrine, cortisol, corticosterone or
aldosterone. Symptoms include primarily fatigue,
weakness, decreased appetite with ensuing weight loss, as well
as nausea, vomiting, abdominal pain, diarrhea or constipation,
or increased pigmentation of the skin. Cortical insufficiency
(low or no corticosteroids) produces a more serious condition
called Addison’s Disease, characterized by extreme
weakness, low blood pressure, pigmentation of the skin, shock
or even death.
Adrenaline
(Epinephrin, Epinephrine)
A hormone secreted by the
adrenal medulla that is released into the bloodstream in
response to physical or mental stress, as from fear or injury.
It initiates many bodily responses, including the stimulation
of heart action and an increase in blood pressure, metabolic
rate, and blood glucose concentration.
Allergy (Allergies)
Hypersensitivity caused by
exposure to a particular antigen (allergen), resulting in an
increased reactivity to that antigen on subsequent exposure,
sometimes with harmful immunologic consequences.
Anxiety
Apprehension of danger, or dread,
accompanied by nervous restlessness, tension, increased heart
rate, and shortness of breath unrelated to a clearly
identifiable stimulus.
Atherosclerosis
Common form of
arteriosclerosis associated with the formation of atheromas
which are deposits of yellow plaques containing cholesterol,
lipids, and lipophages within the intima and inner media of
arteries. This results in a narrowing of the arteries, which
reduces the blood and oxygen flow to the heart and brain as
well as to other parts of the body and can lead to a heart
attack, stroke, or loss of function or gangrene of other
tissues.
Calcium
The body's
most abundant mineral. Its primary function is to help build
and maintain bones and teeth. The body also needs calcium to
carry nerve signals, keep the heart functioning, contract
muscles, clot blood and maintain healthy skin. Calcium helps
control blood acid-alkaline balance, plays a role in cell
division, muscle growth and iron utilization, activates
certain enzymes, and helps transport nutrients through cell
membranes. Calcium also forms a cellular cement called ground
substance that helps hold cells and tissues together.
Chromium
Chromium is a mineral
that becomes a part of the glucose tolerance factor (GTF).
Chromium aids in insulin utilization and blood sugar control.
By controlling blood sugar, chromium helps prevent the damage
caused by glucose, which is called glycation. Chromium helps
maintain normal cholesterol levels and improves high-density
lipoprotein levels. Chromium is also important in building
muscle and reducing obesity.
Chronic
(Chronicity)
Usually referring to chronic illness:
Illness extending over a long period of time.
Cobalamin (B12, B-12, Cobalamine, Vitamin
B12)
Essential for normal growth and functioning of all
body cells, especially those of bone marrow (red blood cell
formation), gastrointestinal tract and nervous system, it
prevents pernicious anemia and plays a crucial part in the
reproduction of every cell of the body i.e. synthesis of
genetic material (DNA).
Constipation
(Constipated)
Difficult, incomplete, or infrequent
evacuation of dry, hardened feces from the bowels.
Diarrhea
Excessive discharge of
contents of bowel.
Fibromyalgia
(FMS)
Originally named fibrositis, it is a mysteriously
debilitating syndrome that attacks women more often than men.
It is not physically damaging to the body in any way, but is
characterized by the constant presence of widespread pain that
often moves about the body. Fibromyalgia can be so severe that
it is often incapacitating.
Flax
(Flax Oil, Flax Seed)
Flax Seed or Flax Oil. Flax oil
is nutty-flavored oil that is pressed out of flax seeds and is
one of the richest sources of Essential Fatty Acids (EFAs), a
vital element for good health. The oil making process removes
many of the seed's phytoestrogens which offer several
health-related benefits including reducing the risk of cancer
and alleviating menopausal symptoms. Many choose to use the
whole seed because of its fiber and lignan content. Flaxseed
oil is light- and temperature-sensitive and must be stored in
the refrigerator.
Gamma-Aminobutyric
Acid (GABA)
An amino acid derivative that is a calming
substance. Tranquilizers such as valium and Librium owe their
soothing effects to the fact that they stimulate GABA
receptors in the brain.
Gastrointestinal (GI, GI Tract)
Pertaining to
the stomach, small and large intestines, colon, rectum, liver,
pancreas, and gallbladder.
Hippocampus
Brain structure that forms the
edge of the cortical mantle of the cerebral hemisphere.
Hormones (Hormone)
Chemical
substances secreted by a variety of body organs that are
carried by the bloodstream and usually influence cells some
distance from the source of production. Hormones signal
certain enzymes to perform their functions and, in this way,
regulate such body functions as blood sugar levels, insulin
levels, the menstrual cycle, and growth. These can be
prescription, over-the-counter, synthetic or natural agents.
Examples include adrenal hormones such as corticosteroids and
aldosterone; glucagon, growth hormone, insulin, testosterone,
estrogens, progestins, progesterone, DHEA, melatonin, and
thyroid hormones such as thyroxine and calcitonin.
Inositol
Usually considered
part of the vitamin B complex. It is thought that along with
choline, inositol is necessary for the formation of lecithin
within the body. Involved in calcium mobilization.
Lactation (Lactate, Lactates,
Lactating)
Production of milk; period after giving
birth during which milk is secreted in the breasts.
Magnesium
An essential mineral.
The chief function of magnesium is to activate certain
enzymes, especially those related to carbohydrate metabolism.
Another role is to maintain the electrical potential across
nerve and muscle membranes. It is essential for proper
heartbeat and nerve transmission. Magnesium controls many
cellular functions. It is involved in protein formation, DNA
production and function and in the storage and release of
energy in ATP. Magnesium is closely related to calcium and
phosphorus in body function. The average adult body contains
approximately one ounce of magnesium. It is the fifth mineral
in abundance within the body--behind calcium, phosphorus,
potassium and sodium. Although about 70 percent of the body's
magnesium is contained in the teeth and bones, its most
important functions are carried out by the remainder which is
present in the cells of the soft tissues and in the fluid
surrounding those cells.
Milligram
(mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a
vital role in regulating many body functions. They act as
catalysts in nerve response, muscle contraction and the
metabolism of nutrients in foods. They regulate electrolyte
balance and hormonal production, and they strengthen skeletal
structures.
Nausea
Symptoms
resulting from an inclination to vomit.
Nervous System
A system in the body that is
comprised of the brain, spinal cord, nerves, ganglia and parts
of the receptor organs that receive and interpret stimuli and
transmit impulses to effector organs.
Neurotransmitters
(Neurotransmitter)
Chemicals in the brain that aid in
the transmission of nerve impulses. Various Neurotransmitters
are responsible for different functions including controlling
mood and muscle movement and inhibiting or causing the
sensation of pain.
Niacin (B3, B-3,
Niacinamide, Vitamin B3)
A coenzyme B-complex vitamin
that assists in the breakdown of carbohydrates, fats and
proteins. Essential for the health of the skin, nerves, tongue
and digestive system. It is found in every cell of the body
and is necessary for energy production. Niacin is also needed
for DNA formation.
Obsessive-Compulsive Disorder
(Obsessive-Compulsive, OCD)
Those suffering from OCD
have obsessions and/or compulsions. Obsessions refer to
recurrent and persistent thoughts, impulses, or images that
are intrusive and cause severe anxiety or distress.
Compulsions refer to repetitive behaviors and rituals (such as
hand washing, hoarding, ordering, checking) or mental acts
(like counting, repeating words silently, avoiding). These
obsessions and compulsions significantly interfere with normal
routine, functioning, social activities and relationships.
Panic Attack (Panic Attacks)
A
brief, irrational episode of fear that is perceived as so real
that an individual may be driven to escape from the place or
situation where it occurs. The attack is sudden and increases
in severity until it leaves, usually within ten minutes. Panic
attack symptoms are numerous and involve both mental and
physical signs and symptoms. A panic attack can occur in other
anxiety states such as agoraphobia and with certain activities
and places. It may occur spontaneously without an apparent
cause.
Panic Disorder
A
condition whereby an affected individual has recurrent and
unexpected panic attacks and worries a great deal of the time
about having another. The individual may also have persistent
concern or fear that a panic attack might cause unrelated
health problems or a demonstrable change in usual behavior.
The symptoms of panic disorder must be present for at least
one month to confirm the diagnosis.
Parasympathetic
Usually Parasympathetic
nervous system: Portion of the autonomic nervous system that
is generally associated with increasing digestion and
intestinal muscle activity; decreasing blood circulation and
respiration.
Precursor
(Precursors)
A biochemical substance, such as an
intermediate compound in a chain of enzymatic reactions, from
which a more stable or definitive product is formed.
Pyridoxine
A B-complex vitamin
that plays a role as a coenzyme in the breakdown and
utilization of carbohydrates, fats and proteins. It
facilitates the release of glycogen for energy from the liver
and muscles. It also participates in the utilization of energy
in the brain and nervous tissue and is essential for the
regulation of the central nervous system.
Pyroluria
This condition is caused by an
overproduction during hemoglobin synthesis of kryptopyrrole,
which chemically combines with vitamin B6 and zinc, resulting
in their excretion and a severe deficiency of both of these
essential nutrients. Most pyroluric individuals never develop
schizophrenia symptoms.
Refined
Sugar (Refined Sugars)
The term 'refined sugar'
includes not only the “sugar” listed in ingredient listings,
but also brown sugar, glucose, fructose and dextrose. Obvious
sources include jams and jellies; hidden sources are often
mayonnaise, ketchup, salad dressings and other condiments.
Sedative
Calming, quieting;
drug that quiets nervous excitement.
Serotonin
A phenolic amine neurotransmitter
(C10H12N2O) that is a powerful vasoconstrictor and is found
especially in the brain, blood serum and gastric membranes of
mammals. Considered essential for relaxation, sleep, and
concentration.
Sodium
An
essential mineral that our bodies regulate and conserve.
Excess sodium retention increases the fluid volume (edema) and
low sodium leads to less fluid and relative dehydration. The
adult body averages a total content of over 100 grams of
sodium, of which a surprising one-third is in bone. A small
amount of sodium does get into cell interiors, but this
represents only about ten percent of the body content. The
remaining 57 percent or so of the body sodium content is in
the fluid immediately surrounding the cells, where it is the
major cation (positive ion). The role of sodium in the
extracellular fluid is maintaining osmotic equilibrium (the
proper difference in ions dissolved in the fluids inside and
outside the cell) and extracellular fluid volume. Sodium is
also involved in nerve impulse transmission, muscle tone and
nutrient transport. All of these functions are interrelated
with potassium.
Stomach
A
hollow, muscular, J-shaped pouch located in the upper part of
the abdomen to the left of the midline. The upper end (fundus)
is large and dome-shaped; the area just below the fundus is
called the body of the stomach. The fundus and the body are
often referred to as the cardiac portion of the stomach. The
lower (pyloric) portion curves downward and to the right and
includes the antrum and the pylorus. The function of the
stomach is to begin digestion by physically breaking down food
received from the esophagus. The tissues of the stomach wall
are composed of three types of muscle fibers: circular,
longitudinal and oblique. These fibers create structural
elasticity and contractibility, both of which are needed for
digestion. The stomach mucosa contains cells which secrete
hydrochloric acid and this in turn activates the other gastric
enzymes pepsin and rennin. To protect itself from being
destroyed by its own enzymes, the stomach’s mucous lining must
constantly regenerate itself.
Tryptophan
Essential amino acid. Natural
relaxant and sleep aid due to its precursor role in serotonin
(a neurotransmitter) synthesis. Along with tyrosine, it is
used in the treatment of addictions.
Vitamin B6 (B6, B-6)
Influences many body
functions including regulating blood glucose levels,
manufacturing hemoglobin and aiding the utilization of
protein, carbohydrates and fats. It also aids in the function
of the nervous system.
Zinc
An
essential trace mineral. The functions of zinc are enzymatic.
There are over 70 metalloenzymes known to require zinc for
their functions. The main biochemicals in which zinc has been
found to be necessary include: enzymes and enzymatic function,
protein synthesis and carbohydrate metabolism. Zinc is a
constituent of insulin and male reproductive fluid. Zinc is
necessary for the proper metabolism of alcohol, to get rid of
the lactic acid that builds up in working muscles and to
transfer it to the lungs. Zinc is involved in the health of
the immune system, assists vitamin A utilization and is
involved in the formation of bone and teeth.
Last updated: Jan 15,
2006
|
 |
|
|
