Anxiety

By: Ilona Napravnik CNP

           Adrenalin is a very powerful stress hormone and it can be very beneficial.  It is the reason why we have the speedy reflexes and strength to leap out of the way when we step in front of a speeding car or the sheer power to lift a heavy object when our child is trapped underneath. 

            But when the adrenals become unbalanced, it leads to anxiety.  Common symptoms of anxiety are constant fear, frustration, irritability and feelings of hopelessness and helplessness.  Anxiety can be quite debilitating and when extreme can lead to physical symptoms such as rapid heartbeat and digestive disturbances.  This is what is referred to as the fight or flight response that causes nervous exhaustion and leads to depression.  In this reaction, the body is completely focused on the source of the stress and shuts down the energy production for all non-essential bodily reactions, such as digestion and fertility. 

            If symptoms of anxiety are bothersome and affect your daily activities, it is imperative to remove all substances that are stimulatory in nature, ie. alcohol, caffeine, processed foods and most important of all sugar and refined grains.  Sugars, whether in pure form or in refined grains, can cause a thiamin (B1) deficiency.  Thiamin deficiency mimics symptoms of anxiety and can make the condition appear much worse than it is. 

            Nutritionally, the best options for minimizing anxiety symptoms are foods with B vitamins and magnesium.  Of particular importance is:

Thiamin (B1)  - This vitamin is important in energy production and for the proper maintenance of nerve and muscles.  As such thiamin is beneficial for the heart muscle.  Good sources of thiamin are asparagus, mushrooms, spinach, sunflower seeds, tuna and Brussels sprouts.  

Niacin (B3) – Niacin is also important for energy conversion; it is the nutrient responsible for converting proteins, fats and carbohydrates into usable energy.  Deficiency in this very important nutrient has been linked to depression and anxiety.  Good sources of niacin are crimini mushrooms, tuna, salmon, chicken breasts and asparagus.

Vitamin B6 – B6 is an incredibly important nutrient for digestion and it is necessary for many functions which converts sugars and starches into energy.  B6 is also important for the nervous system and supports many necessary activities, of particular importance is avoiding feelings of depression and anxiety.  Good sources of B6 are bell peppers, spinach and tuna.

Vitamin B12 – vitamin B12 is an excellent blood builder and cell enhancer, particularly red blood cells and nerve cells.  It is also helpful in metabolizing proteins, fats and carbohydrates and thereby converting foods to energy.  Even more telling are the signs of deficiency; heart palpitation, nervousness and depression.  Good sources of Vitamin B12 are sardines, snapper, beef and shrimp.  There are no vegetarian sources of B12, vegetarians need to supplement this vitamin.

All B vitamins and B vitamin derivatives (Biotin, Folic Acid and Riboflavin) are important for the maintenance and development of the nervous system and should be consumed to avoid symptoms of anxiety. 

Magnesium – This nutrient is the most important single nutrient recommended for relaxation.  If the anxiety you feel affects your sleep or causes insomnia, this nutrient is a must.  In addition to it’s relaxation properties, it aids in the smooth functioning of the blood stream which will provide nutrients throughout the body.  Good sources of magnesium are raw pumpkin seeds, boiled spinach and swiss chard (avoid excess cooking as this will degrade the magnesium content).  For extreme cases of anxiety, nervousness and insomnia, supplement with magnesium in repeated doses throughout the day to retain the nutrient in the blood stream.  

            And lastly, relaxation techniques have been shown to be very beneficial in anxiety, as adherence to relaxation exercises alter brain waves in the devotee.

The most common relaxation techniques are yoga and meditation, both have CD’s and DVD’s readily available if you are weary of attending a class.  The benefits of meditation are evident in as little as 15 minutes per day.

            To enjoy anxiety-free good health eat a tuna, asparagus and spinach salad and participate in a daily relaxation program.  Your effort will be well rewarded with good  sleep and serenity. 

**Sources of vitamins were found @ www.whfoods.org**

GABA – One girl’s cure for stress cases everywhere!

It seems as though stress levels just keep on climbing year after year in our fact-paced world. Technology has made us accessible 24/7, and the world is getting faster and more intense every day. So, how is it possible that we, being only human, can keep up with the demands? Well, as we all know, it is a constant challenge. Rates of existing and new chronic illnesses are on the rise with every passing year, and sometimes it feels that there aren’t tons of things we can control. But luckily for us, our health is one of the most important things we have control over. And even luckier for us, there are some natural treasures that can help us deal with the world when stresses are high and we just can’t keep up.

My #1 go-to supplement when the world is kicking my butt and I just can’t keep up with the physical and mental demands is my best friend GABA! Its full name is Gamma-Aminobutyric Acid, and although it is chemically an amino acid produced in the body, its chief function is acting like an inhibitory neurotransmitter in the brain. In simple speak, this means that GABA regulates the excitability of our nervous system response, acting to basically disconnect our mind from mental stress and anxiety. In my own experience of particularly stressful and overwhelming times, I find that GABA really helps to take the edge off when you feel like your nerves just can’t take a minute more.

Now, you may be wondering if it’s alright to take GABA on a regular basis during a stressful period - and it is! As GABA is naturally produced in our bodies, we are well acquainted with its actions, and taking it in excess of what our body makes is perfectly acceptable. Daily dosages for GABA range from 200-1000mg per day depending on the need. I would highly recommend spending a few extra bucks on a good brand, as it can – literally – make all the difference.

So, when your life seems a bit out of control and you need a little mental vacation, pop a GABA before bed or whenever you need to take a breath throughout the day. Although some of us are more sensitive than others, I feel GABA’s smooth effect within minutes.

So, make room in your bathroom cupboard, GABA’s coming to stay! 

Lisa Batson, CNP

Holistic Nutritionist &

Wellness Consultant

Live Dynamic

647.278.8703

www.livedynamic.ca

Ho Ho Ho, Not Just for Santa! – The Health Benefits of Laughter

The holiday season can be a stressful time for many of us as we try to plan social gatherings, rack up credit card debt, and have to see people we don’t necessarily get on with (or for some, not even having anyone to spend the holidays with). Just the thought of it can evoke dangerous levels of stress to our bodies. My advice for a happy holiday is to lighten the load by having yourself a good old laugh! It will benefit you emotionally, mentally and physically.     

Laughter lowers stress, boosts mood and your immune system, according to Dr. Lee Bark of the Loma Linda University Medical Center. In one study involving sixteen men who watched a funny video, levels of the stress hormone cortisol fell 39% after a good belly laugh. Adrenaline (epinephrine) levels fell 70%, while levels of the feel-good hormone endorphin rose 27%. Not only that, but the “youth hormone” GH skyrocketed at 87%. When we are overly stressed, our hormones can lower energy levels, increase blood pressure and disrupt metabolic processes such as digestion. They can also lower testosterone levels in men and cause irregular menstrual cycles in women.  When we laugh, our feel-good hormones increase cell production (growth/healing), slow aging, and can improve our sleeping patterns. Having a giggle also improves our immunity by increasing the production of antibodies that keep us healthy and able to fight off diseases and infections which are so prevalent during the wintertime.*

One of my favorite moments in my Ayurvedic Medicine class was when our teacher hit the lights and started wailing out an enormous belly laugh causing the entire class to go into fits of laughter for a good 10 minutes. When she turned the lights back on, we all had tears of joy in our eyes and felt amazing. The energy levels in the class room were incredible!

Laughter is comparable to aerobic exercise according to Dr. William Fry, laughter temporarily speeds up the heart rate, increases blood pressure and breathing, expands circulation, and enhances the flow of oxygen in and out of the body. It exercises the upper torso, lungs, and heart, as well as the shoulders, arms, abdomen, diaphragm, and legs. In fact, a team of researchers at the University of Maryland reported that individuals who used humour in their speech patterns were less likely to suffer a heart attack than those who didn’t. Still other researchers have found that people with a good sense of humour overall experience less stress and better health.*

So when you’re feeling sad and stressed this holiday season try to think of things that make you laugh or at least put a smile on your face. Have a few funny memories on hand that can help you to feel better. If you can’t think of any funny memories, connect with your friends and family members that always have you in stitches and make you feel better. Take a time-out and put on your favorite feel-good holiday comedies (some of mine include Mr. Bean’s Christmas Special, Elf, and Planes, Trains and Automobiles). Check out your local comedy club or if you are too moody to leave your place then there are always online video clips of things that can make you laugh. Whatever you do be sure to spread some happiness and holiday cheer to those that need it most with a good HO HO HO, because when you laugh, the world laughs with you.

*D. Colbert, “Deadly Emotions” (Nashville, Tennessee: Thomas Nelson, Inc. 2003)

Posted By: Hayley Shwaizer, CNP