Body Wise*

*The information contained herein is not intended to diagnose or treat ANY medical condition.

Coping With Anxiety

By Jason Barker

While the song says “It’s the most wonderful time of the year,” many people find themselves struggling with depression and anxiety during and after the holiday season.

A seemingly permanent fixture in many people’s lives, anxiety not only affects the mind, but the body as well. Although it is important to discern the difference between a clinical diagnosis of anxiety and the generalized state that so many people find themselves experiencing today, it may only be one that is measurable by degree of intensity.

Anxiety can be defined in two separate ways: The first as an apprehensive state of mind, typically a reaction to an anticipated event or general life stressors. The second, more clinical, definition, defines anxiety as an abnormal, overwhelming feeling of apprehension and fear that is often punctuated by physiologic reactions that include tension, sweating, and a rapid heart rate.

Included in this picture of anxiety is often an extreme form of self-doubt over one’s ability to cope with particular stressors. Regardless of the definition, anxiety can affect minds and bodies to varying degrees.

Of course, feelings of anxiety — as well as sadness, depression, fear, and loneliness — are completely normal (contrary to what the manufacturers of antidepressants would have us believe), especially given the tumultuous environment that we find ourselves in today. What is not normal is when these feelings pervade our entire being and are no longer remedied by simply resolving the stress.

Diet and Anxiety
In and of itself, a poor diet can be a major contributor to anxiety. Analyzing and changing one’s diet may therefore serve to prevent some of these symptoms.

Low blood sugar (hypoglycemia) is a common contributor to feelings of anxiety. Not eating enough and making poor food choices — choosing foods that are high in simple carbohydrates — are the most frequent causes of lowered blood sugar levels.

Symptoms of hypoglycemia include anxiety, fatigue, hunger, drowsiness, poor concentration, irritability, sweating, tremors, and palpitations, all of which are thought to be the result of the brain’s perception of lowered blood sugar levels. For many, these symptoms typically occur in late afternoon, either after skipping lunch or having a snack too low in calories or nutritional value.

Caffeine is another dietary factor that plays a large role in anxiety. Caffeine is a well-known stimulant. Several studies have examined the similarity between caffeine’s effects and anxiety, as well as the ability of caffeine to escalate feelings of anxiety in those prone to feeling anxious. People who are prone to feeling anxious should choose a balanced diet; eat smaller, more frequent meals; consume few or no simple carbohydrates; and avoid caffeine.

Treatment and Prevention
The B vitamins (specifically B6 and B3) are helpful in addressing anxiety. These vitamins play a role in neurotransmitter formation for healthy brain function and serve to lessen anxiety through their role in the entire nervous system.

Magnesium acts as a gentle sedative and exerts a calming effect on the brain; it can even lessen pain-related anxiety, too. The botanical medicines lavender (Lavandula officinalis) and lemon balm (Melissa officinalis) are well known treatments for anxiety, depression, and nervousness. These herbs have an inhibitory or calming effect on the brain. The supplements 5-HTP and melatonin also have a hand in calming feelings of anxiety in addition to their benefits as sleep aids.

Treating anxiety without pharmaceutical intervention uses nutritional and botanical medicines that work to alter the patient’s susceptibility to anxiety. Counseling and other forms of psychotherapy are quite helpful in helping people manage these emotions.

Several pharmaceutical agents are available for treating anxiety and are helpful for many people; they do, however, have a high level of side effects and discomfort as reported by users.

With multiple causes, anxiety is a condition that can be treated differently in different individuals. Decreasing anxiety with adequate nutritional sources may possibly alter anxiety levels and offer a greater quality of life.

The human experience includes anxiety in varying levels. However, when anxiety becomes a permanent fixture in one’s life, preemptive approaches are necessary. Discovering one’s own way of relaxing and engaging in stress-reducing physical and mental exercise can all play a very important role in maintaining an inner peace that seems so elusive at times.

Jason Barker, ND, is a family practice and sports medicine physician. His practice is at Back In Motion Sports Injuries Clinic in Beaverton, OR. He can be reached at 503-524-9040.