Summer is in full
swing and you, like many Americans, may become overwhelmed with a busy
schedule. It is estimated that approximately 20 percent of Americans have been
diagnosed with anxiety, with only 33 percent of sufferers seeking medical help.
Many Americans suffer from anxiety when having to balance a busy schedule,
while others experience anxiety as a result of genetics, brain chemistry or other
life circumstances.
According to the author of the book Unstuck: Your Guide to the Seven Stage Journey Out of Depression, psychiatrist
James Gordon, MD, notes that "The average American diet promotes
anxiety". Unfortunately the American diet consists largely of refined
sugars and flours, processed foods and unhealthy fats, which all contribute to
anxiety. The food we eat helps the brain to produce neurotransmitters,
chemicals released by neurons (nerve cells) that stimulate other cells. If we
are not eating the proper food our brain has a difficult time regulating and
producing the correct neurotransmitters. Some specific neurotransmitters are
dopamine, serotonin and nor-epinephrine, all which contribute to mood. We are
going to dive into some nutritional strategies that can help reduce anxiety and
increase mood.
"A calm brain requires steady levels of blood sugar",
according to Alan Christainson, NMD, and author of The Adrenal Reset Diet. Glucose is the most basic form of sugar and
our bodies utilize glucose as a form of energy. Our brains consume about half
of the body's glucose availability at any given time so glucose has a large
impact on our mood. When we consume refined carbohydrates and sweets as a snack
(easy access to glucose) we are tricking the brain into releasing serotonin,
the calming neurotransmitter. Unfortunately eating these foods backfires because
our pancrease releases insulin to store glucose into our cells causing a drop
in our blood-sugar levels. As a result we feel anxiety like symptoms. Try to
eat foods are more nutrient dense like complex carbohydrates or food with
protein. Some good alternatives to the sugary snacks are seeds, vegetables and
fruits in moderation.
Foods with a good source of protein not only help to
regulate blood sugar but it gives the body the ability to use amino acids, the
building blocks for protein, as precursors to make serotonin, dopamine and other
calming neurotransmitters. One important neurotransmitter that is made from
phenylalanine, an amino acids, is nor-epinephrine. Nor-epinephrine has been
shown to effectively treat symptoms of depression. Foods with high sources of
protein include poultry, eggs and salmon. Healthy fats are also important to
consume because the brain is primarily of fat (60 percent of the brain is fat).
Omega-6 and omega-3 fatty acids are two important fats that promote a healthy
brain and proper neurotransmitter
regulation. Fresh water fish, nuts and seeds are good sources of healthy fats.
Lastly, reducing sweets and incorporating more complex
carbohydrates, protein and healthy fats all serve to help reduce global
inflammation. Reducing inflammation of the gut can help promote a calm mind by
promoting a healthy gut microbiome. Researchers are discovering the importance
of maintaining a healthy gut microbiome and its effects of global health.
“Inflammation is the cornerstone of every bad thing you don’t want to get,
including chronic anxiety,” says neurologist David Perlmutter, MD.
To find out more ways to keep
yourself healthy, please visit our website at www.oxborochiro.com.
