ANXIETY
Everyone experiences occasional feelings of anxiety when, for example, starting a new job or speaking in front of a crowd. The excitement brought on by these situations is normal, and can actually help improve performance. However, feeling anxious with no reason, or having excessive worry that affects your quality of life could signify generalized anxiety disorder (GAD). This condition is among the most common psychiatric ailments, affecting 12 percent of Canadians.
Feelings of anxiety trigger the body to release stress hormones that prepare you to react to a threat. This is called the fight-or-flight response. The heart pumps stronger, breathing is increased, blood is shunted to the extremities to increase strength in the arms and legs, and digestion slows down so the body can reserve resources. Hundreds of years ago, this response was experienced occasionally and was vital to our survival. Today, however, stress and anxiety can be persistent and debilitating, with far-reaching consequences on health, leading to high blood pressure and cholesterol, insomnia, mood swings, depression, and other health problems.
Some people experience extreme states of anxiety and worry, called panic attacks, which cause heart pounding, shortness of breath, chest pain, sweating, dizziness, and weakness. This can be scary, as the symptoms mimic the early signs of a heart attack.
There are various lifestyle strategies and supplements that can be helpful in reducing anxiety and improving emotional well-being.
TYPES OF ANXIETY
Generalized anxiety disorder is one type of anxiety disorder. Others include:
Obsessive-compulsive disorder: Obsessions are persistent thoughts, ideas, impulses, or images that are intrusive and inappropriate and cause anxiety or distress. Compulsions are repetitive behaviours (such as hand washing or checking things) or mental acts (such as counting or repeating words) that occur in response to an obsession or in a ritualistic way.
Phobias: A phobia is a significant and persistent fear of objects or situations, such as flying.
Post-traumatic stress disorder: Symptoms of post-traumatic stress disorder include flashbacks, persistent frightening thoughts and memories, anger or irritability in response to a terrifying experience in which physical harm occurred or was threatened (such as rape, child abuse, or war).
SIGNS & SYMPTOMS
Signs and symptoms vary among individuals and in severity, and may include:
• Diarrhea
• Difficulty concentrating
• Edginess
• Excessive worry
• Fatigue
• Headache
• Irritability
• Muscle tension
• Racing heart, palpitations
• Restlessness
• Shortness of breath
• Sleep disturbance
Generalized anxiety disorder is diagnosed when there is excessive anxiety and worry about a number of events or activities over a period of at least six months.
RISK FACTORS
Alcohol or drug abuse
Diet (excessive sugar and caffeine)
Chronic illness (diabetes, low blood sugar, depression, thyroid disorder)
Family history of anxiety disorder
Food allergies
Personality disorders
Smoking
Stress (family, work, financial problems)
Trauma
DOCTOR’S ORDERS
Doctors typically prescribe medications and/or psychotherapy to treat anxiety disorder. Benzodiazepines are the main class of anti-anxiety drugs and include alprazolam [Xanax), clonazepam (Rivotril), diazepam (Valium), and lorazepam (Ativan). These drugs work quickly (30-60 minutes) to ease anxiety and promote relaxation. However, they are addictive and have numerous side effects, including drowsiness, loss of coordination, dizziness, and impaired memory. Buspirone (Buspar) is a different type of anti-anxiety drug that is less addictive, but that still has side effects, including headache, nervousness, and insomnia.
Antidepressants may be used for anxiety that is associated with depression. They work by altering the activity of neurotransmitters (chemical messengers] in the brain. Examples include fluoxetine (Prozac), paroxetine (Paxil), and ven-lafaxine (Effexor). These drugs may take four to six weeks to work, and are not effective for everyone (some experience worsened anxiety). Other side effects include nervousness, headache, nausea, sexual dysfunction, sleep disturbance, and changes in appetite and weight.
Professional counselling can help a person develop tools and coping skills to deal with stress and anxiety. One form of therapy that is highly effective for anxiety disorder is cognitive behaviour therapy. A therapist works with you to identify distorted thoughts and beliefs that trigger anxiety and you learn to replace negative thoughts and reactions with more positive ones, so that you view and cope with life’s events differently.
Dietary Recommendations
Eating small frequent meals will help promote good blood sugar balance. Drink lots of water and decaffeinated beverages such as herbal teas (lemon balm, passion flower, and chamo-mile are known for their calming properties), or vegetable juices. Green tea is also helpful, as it contains theanine, an amino acid that has a calming effect.
Foods to include:
• Complex carbohydrates (whole grains such as brown rice, wheat bran, and oats) provide serotonin, a brain chemical that induces a calm feeling.
• Whole grains and leafy green vegetables contain B-vitamins, which are essential to the nervous system and help the body with stress.
• Foods rich in magnesium (brewer’s yeast, broccoli, sea vegetables, nuts, salmon, and molasses) promote calming and muscle relaxation.
Foods to avoid:
• Caffeine and alcohol can trigger and worsen anxiety. Go off caffeine slowly to avoid withdrawal symptoms, which can worsen anxiety.
• Sugary foods cause fluctuations in blood sugar, which may cause mood swings and worsen symptoms of anxiety. Cut down on candy, baked goods, condiments (ketchup, salad dressings, and peanut butter), and snack foods.
Note: Food allergies can trigger symptoms of anxiety disorder. An elimination diet can help identify food allergies. Refer to Appendix D.
Lifestyle Suggestions
• Don’t dwell on the past and things you can’t change. Learn to let things go.
• Look for the positive in a situation rather than focusing on the negative.
• Practise positive affirmations, messages that make you feel empowered and good about yourself. Say them to yourself and post them on your fridge or mirror as a reminder.
• When feeling anxious, calm yourself by going for a walk; closing your eyes and taking slow, deep breaths; meditating; or having a bath with mineral salts.
• Get adequate rest, which is crucial for the nervous system.
• Spend time with family and friends who are supportive. Talk about your fears and problems, as sharing your feelings can be relieving.
• Get regular exercise. Walking, cycling, yoga, tai chi, and Pilates are great ways to reduce stress and anxiety.
• Acupuncture helps promote calming and relaxation.
HOW TO REDUCE ANXIETY
Controlled breathing techniques can help ease anxiety and panic attacks. When feeling anxious, go to a quiet place where you can sit down and close your eyes. Take a slow, deep breath and hold it for four seconds, then exhale slowly for four seconds. Repeat this several times until you feel calmer and more relaxed.
Top Recommended Supplements
B-vitamins: Essential for nervous system function; a deficiency can cause depression and anxiety. Look for a product that provides 50-100 mg of the B-vitamins. Some studies have found benefits with higher doses of a vitamin B3 derivative (niacinamide). Dosage: 500 mg four times daily.
Magnesium: Promotes calming and relaxation; levels may be depleted in those with stress and anxiety. Dosage: 200 mg three times daily. It may cause loose stools, so combine with calcium. A 2:1 calcium to magnesium ratio is recommended to offset that effect.
Suntheanine: A patented extract of theanine, an amino acid present in green tea. It promotes calming and relaxation without drowsiness or addiction. Dosage: 50-200 mg daily.
Complementary Supplements
Passion flower: An herb that promotes relaxation; studies support benefits for reducing anxiety and nervousness. Dosage: 4-8 mg of dried herb daily or 5-10 ml_ of tincture three to four times daily.
Relora: A combination of magnolia and phellodendron that reduces stress without causing drowsiness. It is non-addictive. Dosage: 250 mg three times daily.
Valerian: An herb with relaxing and calming properties. It causes drowsiness, so it can be helpful for those with insomnia due to anxiety. Dosage: 300-500 mg of an extract an hour before bed.
FINAL THOUGHTS
1. Adopt a positive attitude and practise positive affirmations.
2. Eat a healthful diet with whole grains, vegetables, and magnesium-rich foods.
3. Get adequate rest and exercise regularly to reduce stress and anxiety and improve mood.
4. Take a supplement with B-vitamins and magnesium regularly.
5. To prevent and control anxiety attacks, try Suntheanine, passion flower, or Relora.
