Alternatives to help relieve chronic anxiety

Sadly, Kava Kava has disappeared from our shelves. What herbs and nutrients can those who are anxious reach for now? Let's first address the underlying biochemical issues.

Anxiety - a definition by symptom:

• Palpitations
• Throbbing or stabbing pains
• Feeling of tightness and inability to take in enough air
• Tension in the back and neck, and muscle spasms
• Sweating
• Mouth dryness
• Dizziness
• Digestive disturbances
• Need to urinate / defecate

Clinical anxiety and panic attacks involve a key biochemical feature: Elevated blood lactic acid levels. Lactate is the final breakdown product of glucose metabolism, where there is a lack of oxygen (anaerobic metabolism).

Some individuals are lactate sensitive resulting in anxiety symptom > thus reducing lactate levels is an important step in anxiety treatment.

6 nutritional steps to limit lactate:

• Reduce alcohol
• Reduce caffeine
• Reduce sugar
• Supplement with B vitamins - B3, B6, and B1
• Supplement with calcium and magnesium
• Resolve food allergens

Lifestyle

• Use stress management techniques - yoga, exercise, music therapy and so on.
• Increase potassium to sodium ratio - consume at least 5-a-day fruits and vegetables (preferably organic)
• Eat regular meals.
• Exercise daily and stretch to reduce lactate build-up.

 

Herbs Action

Astragalus - Adaptogen
Immuno-stimulant

Avena sativa - Nerve tonic
Nutritive
Restorative through convalescence
Anti-anxiety
May reduce drug cravings (i.e. nicotine)

Ginkgo biloba - Circulatory stimulant
Anti-anxiety
Anti-depressant
Useful in those with poor cerebral blood flow

Rhodiola Rosea - Adaptogen
Adrenal supportive
King of the 'stress busting' herbs

St John 's Wort - Nerve tonic
Tonic herb
Restorative
Anti-depressant
Anti-anxiety for when tension and exhaustion combine

Schisandra - Adaptogen
Liver protective

Valerian - Sedative
Anti-spasmodic (for tension, irritability, spasm)
Calms the Central Nervous System

 

B-VITAMINS

B1 Deficiency may cause fearfulness, agitation, emotional instability and psychosomatic complaints
Required for the conversion of pyruvate to acetyl-CoA

B3 Reduces conversion of lactate to pyruvate
Niacinamide shown to be anti-conflict, anti-aggressive, muscle relaxant, hypnotic actions
Effects similar to benzodiazepines

B5 Known as the 'anti-stress' vitamin
Required for adrenal hormone production

B6 Needed for the conversion of tryptophan to serotonin
Required for GABA production
Mild to moderate deficiency associated with nervousness
May reduce cravings, insomnia, depression, agoraphobia, and panic disorders

B12 Deficiency associated with nervousness
Required for the production of SAM and BH4
Anti-depressant effects

Folic acid Folate is required for the production of SAM and BH4
Anti-depressant effects

Inositol Supplementation has been shown to be beneficial in cases of agoraphobia and panic attacks

 

OTHER NUTRIENTS

Vitamin E and C Deficiency of either may be associated with nervousness

Calcium Low calcium status has been shown to result in trembling, sweating, worry and occasional insomnia

Magnesium Low magnesium status increases the lactate to pyruvate ratio and increases anxiety giving rise to fatigue, hyper-emotionality, headaches, insomnia, light-headedness, dizziness, nervous fits, and cramps.
High stress levels can cause magnesium deficiency which may exacerbate anxiety.
The combination of calcium and magnesium appears to be effective for nervousness and insomnia.

Potassium Low potassium levels have been noted in highly anxious pre-operative individuals

Selenium Research shows that reduced levels of dietary selenium result in anxiety, depression, and tiredness

Essential Fatty Recent research has shown the importance of omega 3 fatty acids particularly eicosapentanoic acid Acids (EPA).

Acids Improving EPA status was shown to improve strongly the rates of depression, anxiety, sleep, lassitude, libido, and suicide in depressed patients. Flax seed oil provides alpha-linolenic acid which converts into EPA.
If panic attacks including agoraphobia are a concern try increasing the omega 3s intake - found in flaxseed oil.
The following symptoms may suggest an EFA deficit - dry skin, dandruff, brittle nails, nerve disorders. Some researchers have found omega 6 fatty acids to also be of benefit. It may be advisable to start initially on a rich omega 3 source of fatty acids for several months, and then switch to a more balanced profile e.g. hemp seed oil for long term use.

 

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These documents are reproduced with kind permission from Viridian-Nutrition.