Photo credit: Psychology Today
The purpose of this blog is to make people aware of the physical causes of anxiety and panic attacks and that there are solutions and options for dealing with it.
Where to start? Anxiety has been the bane of most of my life. However, for quite a large amount of time, I didn't really understand what anxiety was, what caused it and why it was happening to me. I think a lot people can identify with this. Anxiety is very common - and indeed, talking about it, has made it something we now talk about often. At what point, however, does anxiety become a real problem? Sure, we all have anxiety about public speaking, starting a new job perhaps, or going to the dentist. When does anxiety become an issue that affects your everyday life?
Anxiety symptoms can include several of the following: shortness of breath (or episodes of deep breathing), racing heartbeat, constant and repetitive thoughts, disturbed sleep pattern, exhaustion, unsettled digestion, increased sweating, easily startled, trembling, shaking and headaches. These an further culminate in an 'anxiety attack' or 'panic attack'. This is a more severe form and can include: rapid heart rate, shortness of breath, nausea, fear of dying. This can be a very scary experience and I advise that you seek medical advice to find out what could be causing these panic attacks.
So what is anxiety? Anxiety is a complex set of biochemistry events that are orchestrated within your body. It can involve neurotransmitters such as serotonin, GABA (gamma-Aminobutyric acid), adrenalin & noradrenalin (or epinephrine & norepinephrine), dopamine and thyroid hormones. All of these are involved in a beautiful dance of harmony within the human body. However, sometimes, these neurotransmitters can behave in an erratic and unusual way that can result in anxiety that is beyond 'normal' levels of anxiety. I have purposefully quoted 'normal' as everyone is different and we fit on a scale of normality that may be normal for some people and not for others. The key is finding out what is 'normal' for you. In fact, many people are suffering from anxiety and may not even know that they have anxiety - and the key here is - why they have anxiety.
So anxiety can occur from factors within the body and of course, from factors from outside the body. This can be an outside event, such as trauma from a car accident, earthquakes, etc. but, importantly, anxiety can also come from internal events. These can be from self-induced factors such as drugs like caffeine, nicotine, cannabis and alcohol. Yes, usually cannabis has a calming effect on the body and brain - but often, cannabis (in particularly high THC cannabis, not medical cannabis) can cause the opposite, in particular with long-term use. This can create a vicious cycle, where individuals will feel anxious, then use nicotine, cannabis and/or alcohol to help them calm down in the short-term, but in the long-term, some individuals can be much more anxious as a result. The key here is noticing that these substances can cause this issue. Many people are unaware of this problem and it may take someone close to that person to point this out.
There are also other causes of anxiety. Nutrition plays a key role in anxiety - the body needs a variety of vitamins and minerals to support neurotransmitter production, so a deficiency in these from a poor diet or poor gut health, will often predispose the body to an imbalance of neurotransmitters which can cause havoc with your emotions and mental health. Good nutrition and gut health is vital in supporting the body and mind.
Diseases such as thyroid disease are often a hidden cause of anxiety and panic attacks. I began my journey into natural health after a 20 year struggle with anxiety and panic attacks, finally resulting in a diagnosis of thyroid disease. I now specialise in helping people discover and treat thyroid disease.
More on this in my next blog.
Research into supporting depression through good nutrition has been increasing in recent years. Twelve key nutrients have been identified as 'antidepressant nutrients' that can play a role in the prevention and promotion of recovery from depressive disorders. These ‘antidepressant nutrients’ are:
1. Omega-3 essential fatty acids (EFAs)
7. Vitamin A
8. Vitamin B1
9. Vitamin B6
10. Vitamin B12
12. Vitamin C
During one such study (LaChance & Ramsey, 2018) an antidepressant food score was developed and identified three highest scoring foods:
Non-seafood sources of omega-3 rich foods in particular, include nuts, seeds, seaweed, chia seeds, hemp seeds, flaxseeds, walnuts and kidney beans (Medical News Today, 2020).
Unfortunately, many Western diets are low in antidepressant nutrients. Focusing on increasing foods rich in these nutrients could make a difference to your health.
Give it a go 🥬🦪🥑🐟🥦🍣🌱
LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World Journal of Psychiatry, 8(3), 97–104. doi: 10.5498/wjp.v8.i3.97
Medical News Today, (2020). What are the best sources of omega-3? https://www.medicalnewstoday.com/articles/323144
Samira Manners - registered naturopath, medical herbalist and nutritionist.