Anxiety? Got any?

We are now a year into pandemic and multiple uprisings as we continue to fight for equality. Chances are, no matter where you live, there have been significant changes that have occurred in your world, some of them more stressful than others. And how are you adapting? It’s likely that there has been an increase in stress and a potential for anxiety.

Let’s talk about anxiety for a minute. There are a couple different types of anxiety, but we are going to focus on the most common, Generalized Anxiety Disorder or GAD. The National Institute of Health describes anxiety as an excessive worry related to a number of things including, but not limited to personal health, wealth, work and social interactions, and everyday routine interactions1. This anxiety or worry can cause significant interruptions and problems in areas of their life, like social interactions, school, and work.

Some symptoms of Generalized Anxiety Disorder include:

·      Feeling of restlessness,

·      Tire easily

·      Difficulty with concentration

·      Increased muscle tension

·      Irritability

·      Challenges with controlling feelings of worry

·      Wide range of sleep problems like falling or staying asleep, or restless sleep

Another type of anxiety is called a Panic Disorder, which presents itself in the form of a panic attack, a sudden and intense fear that can present very quickly and peak within minutes. These attacks can be unexpected or triggered by an external factor like a feared object or situation.1

Panic attack symptoms include:

·      Heart palpitations

·      Sweating

·      Trembling or shaking

·      Shortness of breath

·      Feelings of despair

·      Feelings of being out of control

There is a good chance that at some point in your life, you may experience anxiety. Hopefully, it is short-term, and you are able to navigate with your own methods like exercise, meditation, and relaxation, but there are times when anxiety is persistent, and you may wish to explore other options.

What Causes Anxiety?

The easy answer that comes to mind is stress. Stress can cause anxiety, right? But that doesn’t really explain why some people seem to be “better” at managing stress and avoiding anxiety disorders. The truth is, the cause of anxiety is not fully understood.2 Life experiences appear to be a factor in triggering anxiety disorders, inherited traits may also be a factor, or an underlying medical condition may also be present.2

Some medical conditions that can be linked to anxiety include:

·      Heart disease

·      Diabetes

·      Thyroid problems, such as Hyperthyroidism

·      Respiratory disorders, such as chronic obstructive pulmonary disease or asthma

·      Alcohol withdrawal, anti-anxiety medications

·      Other medications, like certain birth controls,3-5 which evidence suggests can deplete the essential B vitamins that affect mood

·      Chronic pain

·      Irritable bowel syndrome

·      Certain rare types of tumors that produce fight or flight hormones

 

Ok, so now we have an idea about what anxiety is, potential causes and symptoms. But what can you do about anxiety? The Anxiety & Depression Association of America (ADAA) provides a few coping strategies:

·       Take a time-out for yourself.6 Step back from your problem with relaxation techniques like meditation, yoga, massage, or a walk in nature.  

·       Sleep. Your body has additional sleep requirements when you’re stressed

·       Exercise daily6 to release endorphins in your body, which help to make you feel good

·       Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks (also note it is suggested that alcohol may also negatively impact B vitamins responsible for affecting mood.7)

·       Eat well-balanced meals

(To see the entire list, please visit https://adaa.org/tips)

Let Food Be Thy Medicine

I am a big believer that food is our medicine and there are many ways to help alleviate symptoms of many ailments by providing our bodies with nutrient dense food. The more plants that you can consume in a day, the better. The more color and diversity of plants, the better. Why? Because the more plants you consume, the more nutrients, vitamins, minerals, and fiber can help you fight signs of inflammation and oxidative stress which aid in combatting signs and symptoms of anxiety and depression.

You might be thinking to yourself, “Well, can’t I cheat the system and just take a supplement to get the vitamins and minerals I lack in diet?”. Not really. Supplements are not absorbed into your body the same way that whole foods are and the impact they have on your body and its health is not always positive or even well understood.  Additionally, supplements are not currently regulated by the FDA which means there is no governance about what goes into the bottles of supplements you and no way to know if you are getting what you paid for. Some supplements even have potentially dangerous ingredients.

For more information regarding supplements and how to analyze potential products, click here

Additional information can be found on the National Institute of Health website.

What foods have the best potential for helping to regulate mood?

Below is listed the top ten vitamins and minerals that provide mood support with a list of plant foods that you can find them in.

Calcium-

Calcium and Vitamin D can aid in balancing mood fluctuations in women. More women than men tend to have lower levels of calcium and calcium is important to bone health. There is a common misconception that dairy is the only place to get calcium. Here are some plant-based alternatives.

1.     Soy products (soy, tempeh, tofu, edamame),

2.     Beans, peas, and lentils

3.     Nuts- Almonds and Brazil nuts

4.     Seeds- Tahini, chia, flax, and sesame seeds

5.     Seaweed

6.     Bitter vegetables- bok choy, mustard greens, and collard greens

7.     Other vegetables- okra, kale, broccoli, Brussels sprouts

8.     Fruit- figs, oranges, black currants, blackberries, and raspberries

 

Chromium is important to metabolize food and is needed for your body to regulate insulin, which is important to avoid diabetes related conditions. Chromium also plays a role in regulating mood hormones like serotonin, norepinephrine and melatonin.  

1.     Vegetables- broccoli, potatoes, and green beans

2.     Whole grain products

3.     Fruit- apples, bananas

Folate (Vitamin B9) helps to boost serotonin regulation, which is important for regulating mood and social behaviors. Folate and B12 have been used for the treatment of symptoms of depression.8

1.     Dark, leafy greens (turnip greens, spinach, romaine, and asparagus, Brussels sprouts, broccoli

2.     Beans

3.     Peanuts

4.     Sunflower seeds

5.     Fresh fruit

6.     Whole grains

Iron is important because it plays a role in transporting oxygen to energy and without it can cause feelings of depression. Some symptoms of iron deficiency include fatigue, pale skin color, irritability, and pica (desire to eat non-edible items like ice). 

1.     Tofu

2.     Dark chocolate

3.     Whole grains

4.     Molasses

5.     Spinach

6.     Legumes- beans

7.     Lentils

8.     Quinoa

9.     Nuts- cashews

10.  Potatoes

11.  Mushrooms

12.  broccoli

Magnesium has a variety of functions in the body and without it, can cause fatigue, mental disruption, confusion, and a predisposition to stress.

1.     Black-eyes peas

2.     Soy- Tofu, Tempeh (cooked)

3.     Soy nuts

4.     Cooked beans- (black, lima, navy, pinto, and chickpeas)

5.     Seeds & Nuts- Almonds, cashews, flaxseed

6.     Potatoes (with skin)

7.     Greens- Swiss chard, spinach

Omega-3 fatty acids

The body does not naturally produce omega-3 fatty acids and is important to brain health and contributes to about 18% of the brain’s weight. It’s important to get Omega 3s into your diet.

1.     Nuts & Seeds- Walnuts, flaxseed, chia, hemp, edamame

2.     Seaweed

3.     Algae 

Pyridoxine (Vitamin B6) supports the functioning of neurotransmitters in the body. Deficiency can cause short-term anemia, weakened immunity, confusion, and depression.

1.     Nutritional Yeast

2.     Soy

3.     Bananas

4.     Oats

5.     Peanuts

6.     Wheatgerm

Cobalamin (Vitamin B12) is an essential element that aids in the creation of red blood cells and nerves. Deficiency can cause fatigue, slowed reasoning, and has been associated with depression. It is found mostly in animal foods and is also found in dirt. Vegans and vegetarians run the risk of deficiency if they do not find a way to supplement. Here are a couple of great options.

1.     Nutritional Yeast

2.     Marmite

3.     Fortified Plant Milks

4.     Fortified cereals

5.     Chlorella

6.     Tempeh

7.     Nori Seaweed

Vitamin D regulates cell growth and maintenance of the immune system. This is, in my mind, one of the easiest wins to help with mood. Get out into the sunshine. It’s tough being in Minnesota so taking a supplement during the darker and colder months is a great way to offset the lack of sun. Your body can create more vitamin D with sunshine but cannot process very high levels in supplementation. As a fat-soluble vitamin, it stores in your body over time. Although vitamin D toxicity is rare, be sure to follow the directive of your health care provider. For more information about vitamin D, click here

Additionally, the following:

1.     Mushrooms

2.     Fortified cereals and plant-milks

3.     High quality supplement

4.     SUNSHINE

Zinc is critical to a healthy immune system and can help protect the gut from damage. Deficiency can lead to a host of ailments including depression. Vegetarians and vegans should consume more than the average DRI since plant foods have a reduced absorption rate.

1.     Beans, chickpeas, lentils, and quinoa

2.     Tofu

3.     Nuts & Seeds- walnuts, cashews, chia, linseed, hemp pumpkin

Incorporating any of these foods may prove beneficial to your mental health and will provide additional overall benefit to your health by increasing the amount of nutrients, antioxidants, and fiber into your diet. This list is not exhaustive but as you may have noticed, many of the foods are repeated, meaning that you might be able to facilitate change with minimal effort.

If you find yourself still looking for alternative mood boosters, you may also try some other remedies provided below:

Probiotics:

Probiotics are live microorganisms in your digestive tract and they help your body function properly. We have good gut bacteria and bad gut bacteria. The bad guy bacteria come from diet, medications, and other lifestyle habits and may be responsible for decreasing in dopamine production. Probiotics have been suggested to provide aid in recovering the healthy bacteria and proving beneficial at reducing symptoms of anxiety.10

Ginkgo Biloba

Ginko Biloba has been used in China for hundreds of years as a remedy for various health conditions.

 The research for its efficacy has been anecdotal, but some studies have shown that long-term use in rats has been beneficial for memory, motivation, and cognitive function.11

Curcumin

Curcumin is the active ingredient in turmeric and can be found in tea, spices, capsule, and extract form. It has been used for its antidepressant effects, as it increased the release of dopamine. One study suggest that 1 gram of curcumin has similar effects as that of Prozac, a common anti-depressant drug.12 There have been several published studies that support the positive benefit of curcumin and reducing inflammation.

Oregano Oil

Oregano Oil has a variety of antibacterial and antioxidant properties due to its active ingredient carvacrol, which is studies in mice13-14 suggested to be a dopamine booster and can aid in alleviating the symptoms of depression. Dopamine is chemical in the brain that is responsible for the regulation of memory, motivation, mood, attention, learning, and cognition and also helps with decision making and the regulation of sleep.9

 

As you can see, incorporating many plant foods into your diet is a great way to help manage symptoms of anxiety and depression. It is the safest and easiest, and often the least expensive way to facilitate changes that promote health and wellness. You may find that some of these foods are not your favorite and supplementation is preferred. There are many pros and cons to consider with supplementation like efficacy, bioavailability, side effects, and cost. For more information about supplements, click here. It’s always important to get the advice of your health care provider before making any changes to your diet and lifestyle.

 

 

 

 

 

 

1.     National Institute of Mental Health. Generalized Anxiety Disorder. https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

2.     Mayo Clinic. Anxiety Disorders. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

3.     Hall, K. S., Steinberg, J. R., Cwiak, C. A., Allen, R. H., & Marcus, S. M. (2015). Contraception and mental health: a commentary on the evidence and principles for practice. American journal of obstetrics and gynecology, 212(6), 740–746. https://doi.org/10.1016/j.ajog.2014.12.010

4.     WebMD. What to Know about Birth Control and Anxiety. Retrieved from https://www.webmd.com/sex/birth-control/birth-control-anxiety

5.     Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European review for medical and pharmacological sciences, 17(13), 1804–1813.

6.     Anxiety & Depression Association of America. (Feb, 2021) Tips to Manage Anxiety and Stress. https://adaa.org/tips

7.     Hoyumpa A. M. (1986). Mechanisms of vitamin deficiencies in alcoholism. Alcoholism, clinical and experimental research, 10(6), 573–581. https://doi.org/10.1111/j.1530-0277.1986.tb05147.x

8.     Coppen, A., & Bolander-Gouaille, C. (2005). Treatment of depression: time to consider folic acid and vitamin B12. Journal of psychopharmacology (Oxford, England), 19(1), 59–65. https://doi.org/10.1177/0269881105048899

9.     Berkhesier, K. (August 2018) 12 Dopamine Supplements to Boost your Mood. https://www.healthline.com/nutrition/dopamine-supplements

10.  Chapman CM, Gibson GR, Rowland I. Health benefits of probiotics: are mixtures more effective than single strains? Eur J Nutr. 2011 Feb;50(1):1-17. doi: 10.1007/s00394-010-0166-z. Epub 2011 Jan 13. PMID: 21229254.

11.  Blecharz-Klin K, Piechal A, Joniec I, Pyrzanowska J, Widy-Tyszkiewicz E. Pharmacological and biochemical effects of Ginkgo biloba extract on learning, memory consolidation and motor activity in old rats. Acta Neurobiol Exp (Wars). 2009;69(2):217-31. PMID: 19593336.

12.  Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2014 Apr;28(4):579-85. doi: 10.1002/ptr.5025. Epub 2013 Jul 6. PMID: 23832433.

13.  Melo FH, Moura BA, de Sousa DP, et al. Antidepressant-like effect of carvacrol (5-Isopropyl-2-methylphenol) in mice: involvement of dopaminergic system. Fundam Clin Pharmacol. 2011;25(3):362-367. doi:10.1111/j.1472-8206.2010.00850.x

14.  Mechan AO, Fowler A, Seifert N, et al. Monoamine reuptake inhibition and mood-enhancing potential of a specified oregano extract. Br J Nutr. 2011;105(8):1150-1163. doi:10.1017/S0007114510004940