The web article 5 Natural Remedies for Anxiety describes panic attacks this way: The anxiety attack is the body’s fight or flight mechanisms thrown into over drive. This over reaction can cause a jittery sensation, a feeling of loss of control, dizziness, sweating, a rapid heart rate and rapid respiration. And, as I've experienced it, it can make you feel like you are dying.
As I've researched this topic I came across fascinating information from the Denver Naturopathic Clinic about a neurotransmitter called GABA (Gamma-Amino Butyric acid for those who want the whole enchilada.) I was struck by the relationship between GABA and glutamates (a previous posting on MSG). Glutamates cause neurons to fire (in the case of MSG and aspartame, to fire excessively) while GABA inhibits firing.
The article also states: "Without GABA, nerve cells fire too often and too easily. Anxiety disorders such as panic attacks, seizure disorders, and numerous other conditions including addiction, headaches, Parkinson's syndrome, and cognitive impairment are all related to low GABA activity. GABA hinders the transmission of nerve impulses from one neuron to another. It has a calming or quieting influence. A good example to help understand this effect is caffeine. Caffeine inhibits GABA release. The less GABA, the more nerve transmissions occur. Think what too much coffee feels like: that is the sensation of glutamate without enough GABA."
The odd thing is that glutamine is a precursor of GABA. I had confused MSG and glutamates. Ah ha! They are not the same thing.
According to Glutamine: The Essential "Non-Essential" Amino Acid "Glutamate" as it functions within the body does not mean monosodium glutamate. Monosodium glutamate is the sodium salt of glutamic acid-just as sodium ascorbate and calcium ascorbate are salts of ascorbic acid. Thus, MSG is the sodium salt of glutamic acid, while "glutamate," as the term is used most often these days, is the ionic form of glutamic acid. True, the body can use MSG as a source of glutamate, but there is also all that sodium coming in, perhaps causing sodium/potassium imbalance, dehydration, and disturbances in the constriction and dilation of blood vessels.
I'm thinking that many of our problems were actually caused by eating MSG-laden foods and then trying to cope with the resulting panic attacks afterward.
(Valerian Root, American Ginseng, green tea, vitamin B6 appear to increase GABA levels.)
The safest way to naturally boost your mood, and balance your brain chemistry is to eat food that increase the production of key neurotransmitters. And in the case of GABA, that means eating more complex carbohydrates. Complex carbs increase glutamine, an amino acid and precursor, (precedes the creation of) GABA. Try Introducing GABA-friendly foods into your diet and avoid eating excessive simple sugars, white flours and wheat products (besides whole grains).
According to Dr. Braverman, author of "The Edge Effect," the following foods are high in glutamic acid/glutamate (forms glutamine, precursor to GABA):
* Almonds, tree nuts
* Bananas
* Beef Liver
* Broccoli
* Brown Rice
* Halibut
* Lentils
* Oats, whole grain
* Oranges, citrus fruits
* Rice bran
* Spinach
* Walnuts
* Whole wheat, whole grains.
For years we've used sublingual drops of Bach's Flower Remedies as a quick anxiety remedy. I used Rescue Remedy on Butterfly to calm her when she was little. The spray and drops don't taste very good and can be a pain to give an already out of control child so I'm overjoyed to see that there are now Bach Flower Pastilles - a (reportedly) delicious tasting chewable tablet. Yea!
The Bach Flower Remedies website says this about Rescue Remedy: The 5 Bach Flower Remedies in Rescue Pastilles are especially suitable when feeling impatient, irritated, nervous, spaced out, losing your temper, feeling numbed, lacking concentration, feeling an oncoming anxiety attack, post-traumatic stress or if experiencing suicidal ideations. That's a pretty broad spread on the anxiety spectrum, but this natural alternative to prescription drugs does work well.
Another home remedy we used for anxiety and depression was peanut butter on whole wheat toast. I wasn't sure WHY it worked, it just did, and rapidly to boot. Now, you get to know why it works: Peanut butter provides vitamins A and E, folic acid, calcium, magnesium, zinc, iron, fiber, and the phytochemical resveratrol. The whole wheat toast provides B vitamins along with small amounts of other nutrients. Together they provide GABA-boosting nutrients that quickly inhibit the rapid neuron firing that seems to cause panic attacks.
My Only Son has managed good control of his anxiety over the years by engaging in strenuous exercise. He rock climbs, long distance cycles, hikes and stays generally physically active. The exercise has kept him fit and mentally stable. This method would undoubtedly work for everyone if we would have the same self-discipline.
Holistic Online gives this advice:
Refined, white flour and sugar products, and processed foods starve the body of B vitamins. This weakens the body and promotes feelings of anxiety. Sweet foods are especially harmful, since their digestion causes a dramatic drop in blood sugar which can be experienced as apprehensive jitteriness.
Take a healthy, whole foods diet containing fresh vegetables and fruits, nuts and whole grains. It is the best insurance against attacks of anxiety. Fruits and vegetables are best eaten raw, such as in a salad. (Many vitamins and the enzymes are destroyed by cooking.)
Make sure your diet contains foods rich in the B vitamins, such as whole grains, nuts, green, leafy vegetables, nutritional yeast, eggs and fish for healthy nerves.
Oats are important for the nervous system. Hazelnuts are a valuable healing food for the nerves, most effective when freshly ground. Honey dissolved in warm milk also has a calming effect on the nerves.
Food to eat to reduce anxiety and maintain a calm state
| Wholegrain cereals | Asparagus | Garlic |
| Eggs | Fish | Molasses |
| Wheat germ | Carrots | Onions |
| Swiss Chard | Spinach | Papaya |
| Celery | Apricots | Avocado |
| Bananas | Broccoli | Yogurt |
| Raw nuts/seeds | Seaweed | Garlic |
There are specific nutrients which can decrease anxiety. These include:
Magnesium – aids with muscle relaxation, maintenance of the heart muscle, neuromuscular transmission and widening of the blood vessels. A deficiency of magnesium can cause:
* Agitation
* Anxiety
* Behavioral disturbances
* Confusion
* Cold hands and feet
* Depression
* Insomnia
* Restlessness
B Complex Vitamins – these are the spark plugs for our body. They help provide energy by acting with enzymes to convert major nutrients such as carbohydrates to energy forms. They are important for the normal function of the nervous system and are helpful in bringing relaxation or energy to individuals who are stressed or fatigued. A deficiency of certain B vitamins will cause:
* Fatigue
* Irritability
* Nervousness
* Depression
* Insomnia
* Loss of appetite
Calcium – works with maintenance of electrolyte balance, muscle contractions, nerve transmission, regulation of cell division, hormone secretion and bone and teeth formation. A deficiency can cause:
* Agitation
* Depression
* Heart palpitations
* Insomnia
* Irritability
Bourne, E.J. in his book 'The Anxiety and Phobia Workbook',( 1995), outlines how stimulants, salt, preservatives, hormones in meat, and sweet refined foods can potentially exasperate your anxiety.
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