ANXIETY disorders are most common mental illness in the United States, affecting 40 million adults or 18% of the population. When calculating this is a lot of individuals. This means that 1 out of 5 people you know suffer from anxiety. Do you know anyone that has anxiety issues?
The group of anxiety disorders include post traumatic stress disorder ( PTSD), obsessive compulsive disorder ( OCD), panic disorders, social phobia and generalized anxiety. Sometimes anxiety is also accompanied by depression.
There is a certain criteria that must be met to make a diagnosis of generalized anxiety. This is based on the DSM-IV criteria.
The criteria is:
1. at least six months of excessive anxiety and worry over events or situations
2. difficulty in controlling the anxiety and worry
3. presence for most days over the previous six months or more with the following symptoms
a. feeling wound up, tense or restless
b. easily fatigued or worn out
c. concentration problems
d. irritability
e. tension in muscles
f. difficulty in sleeping
To me this sounds like most of America at this time especially during our recent COVID pandemic
There is a relationship between diet and psychological symptoms. I often describe anxiety and the 'gut' or small intestine, sleep and the 'gut' and lack of focus, concentration and memory loss and the 'gut'
There are studies to prove this theory. In 2012, Jacka et al published a paper in Psychiatry after evaluating 1,046 women age 20-93 years looking at dietary and psychological symptoms. The study revealed that a diet rich in vegetables, fruit, meat , fish and whole grains was associated with a lower incidence of major depression, and anxiety disorders. They demonstrated that a diet of processed or fried foods, refined sugars, sugary products and beer had a higher score of psychological symptoms based on a questionnaire . I observe this in my practice all the time with men and women. I have found that a diet rich in gluten grains and cow's dairy is associated with a low serotonin, thus causing an increase in epinephrine ( thus causing anxiety), an increase in GABA ( thus causing sleep disorders) and a decrease in dopamine ( thus causing memory loss, lack of focus and concentration)
You do not have to be allergic to gluten to have these difficulties. If you are allergic to gluten we then will be discussing Celiac Disease. Most of America has non-celiac gluten sensitivity or intolerance. This can be easily demonstrated on a IgG RAST test for food allergies/sensitivities.
There are numerous studies demonstrating that a diet rich in omega 3 fatty acids has a less likelihood of developing depression and/or anxiety. The higher intake of omega 3 fatty acids had a risk reduction of depression And anxiety higher than 30%. This type of study has been demonstrated in other studies.
The study that I found most interesting is using the amino acid, tryptophan. Bravo R et al studied the impact of adding this amino acid to cereal twice daily for treatment of sleep disorders. After three weeks the subjects demonstrated improvement in sleep efficacy, as well as improvement in depression and anxiety.
I use another form of tryptophan, called 5-hydroxy tryptophan ( 5 HTP) as it is more potent and biologically more active. Clinically, I get the same results. I use 5HTP in capsule form or liquid form without placing in cereal. I do not use cereal as the cereal if used should be gluten free. The only problem with processed gluten free products is that the amount of sugar is higher. This in itself can cause problems
Diet is extremely important in reducing anxiety and depression. You do not always have to be on a drug. Other treatment I advocate are psychotherapy, change in dietary and exercise lifestyle, meditation, yoga and hobbies. I am also partial to botanical for anxiety as skullcap, passionflower, California poppy, and hops
Until tomorrow...