The Chemistry of Calm

Is anxiety and issue for you? For many people that’s becoming more of a problem. A new study found 4.3 million Americans with “full-time jobs” had an anxiety disorder. If you think that’s bad consider all those who don’t have a full time job, but need one!  Plus all the retired seniors living on a fixed income.

What makes this worse is the fact that we know anxiety can elevate cortisol, which over time, if unchecked, can damage areas of the brain where memories are made — and thus increase one’s risk for cognitive decline.

Moreover, most medications for anxiety are addicting, requiring more and more to get the same effect, often with some nasty side effects.  As we reported last September, another new study found a popular class of medications for anxiety, called Benzodiazepines — which include Xanax (alprazolam), Valium (diazepam), Restoril (temazepam) and Ativan (lorazepam) – can hasten the onset of Alzheimer’s.

Moreover, according to a study published in the February 2015 journal JAMA Psychiatry, seniors are even more likely to use these — about 7.4 percent of those 51 to 64 and 8.7 percent of seniors 65 to 80.  So what are some healthier alternatives? 

Pause to ID the Cause?

Unfortunately the feed-ins to an anxiety disorder can be rather complex. These may involve genetics, early childhood nutrient intake and experiences that feed current perceptions of self and others, that interact with a plethora of stressors that may include environmental toxins, allergins, addictions, others, dietary deficiencies, infections, food sensitivities, low blood sugar, hormones, etc.

All of these and more, feed disturbances in our body’s chemistry, as we struggle to cope. But at the heart of the problem are a host of fight or flight hormones like adrenalin and it’s cousin cortisol, defended against by two chemical messengers – serotonin, and GABA. These we call the chemistry of calm.

How to Foster The Chemistry of Calm

We obviously don’t have the time or room to discuss all of these various influences. What I want to share with you here, are six ways to safely and effectively boost your chemistry of calm, to counteract this anxiety producing onslaught. These are somewhat in the order of ease and expense.

1.  First is deeper slower breathing. For years I facilitated a course on depression recovery, and was amazed to see how effective this simple strategy was for many people. Almost any strategy that will slow and deepen your breathing may help.  For example, simply counting to four while you breathe in, and again counting to four while you breathe out, can help.

It’s also helpful to breathe from deep down using your diaphragm, rather than using just the top of your lungs.  It may help to imagine you have a balloon in your tummy, that expands as you breathe in and count to four, and deflates as you breathe out and count to four.  Simply doing half a dozen or so repetitions of this deep breathing can do much to reduce the tension in your body, and oxygenate your brain. One of the best validated techniques is Kriya breathing learn more at http://www.artofliving.org/sudarshan-kriya

2.   Go for a walk or gentle jog.  Almost any physical activity will deepen our breathing, but walking also helps to pump adrenalin out of our system, and create more serotonin to allow our muscles and nerves to calm down and relax. It also improves digestion, and the circulation of oxygen and nutrients to the brain, to enable us to think better.

3.   Consider tapping. I don’t have the space to explain that here, but it’s a simple activity that is extraordinarily effective for many in reducing anxiety. Go here or simply google “tapping anxiety” to learn how to do this free and effective technique.

4.   Eat your vegetables.  A growing number of studies, both in the US and Europe  are showing that when anxious or depressed people increase their consumption of foods rich in B-vitamins, complex carbs, specific amino acids (proteins) and essential minerals like magnesium, they both feel better and are able to think better.  Their psychological stress is alleviated.

Vitamins B-9 (folate), and B-12 help our body create SAMe (S-adenosylmethionine), which both increases and makes our nerves more receptive to serotonin. The result is much more powerful as a mood elevator than any vitamin.  In fact, in a 2009 Harvard study SAMe was found to be as effective—if not more effective—than pharmaceutical drugs for “treatment-resistant” patients, without the side effects often associated with such drugs.

The one contraindication for SAMe is that it should not be taken by those with a history of mania or a “bi-polar” disorder.  Fish oil high in DHA and EPA may be more helpful for them.

Folate sources are foliage like green leafy vegetables such as spinach, chard, kale, mustard greens, parsley, and broccoli, as well as beets, beans, and lentils.  Additionally, these vegetables contain carbs, fiber, protein and magnesium to sustain healthy blood sugar levels blood. Magnesium also facilitates serotonin production, and has a relaxing effect on muscles and nerves.

It’s no wonder then that a recent major study in Great Britain with more than 8,000 subjects showed that the consumption of seven or more servings of vegetables and fruit per day was more strongly associated with well-being and satisfaction than either income or exercise.

5.   Go light on the meat. Red meat contains methionine, iron, and other amino acids which can increase energy and alertness, but in excess may contribute to inflammation and inhibit relaxation. So eat red meat sparingly.

However, some fish or animal products, like milk and eggs, may be necessary as they contain B12 not found in fruit or vegetables. Additionally B-12 is sometimes hard to assimilate from food, especially for seniors.  Therefore the sublingual methylcobalamine form of B12 is often recommended for best results—especially for strict vegetarians (vegans)—and can often effect a significant improvement in mood and energy within days.

6.   Consider food supplements that enhance serotonin and GABA. This is especially important for those trying to break an addiction to antianxiety drugs, like Xanax, Ativan, or smoking. The most imporant for serotonin production are the amino acid L-tryptophan, and the herbs valerian and St. John’s wort. L-tryptophan provides the basic building blocks to make serotonin, and the other two herbs boost it’s production.

Theanine, is a protein contained in green tea that helps create GABA in the body, but GABA is also now available, which may work even better, when taken in combination with other calming agents.

Ashwaganda and Rhodiola are two powerful herbs referred to as adaptogens.  They both have been shown to help control cortisol, and strengthen the body’s ability to adapt or respond appropriately to physical, mental, and emotional stressors.  Both have also been shown to promote a healthy brain and memory.

A combo to Consider

Each of the above can be purchased separately, or in combinations with other agents. But a friend of mine who owns a health food store, and has seen many such formulas recently told me about a new combination that is proving to be extraordinarily helpful for many struggling with anxiety.  It’s called Seroprin-24 from High-Tech Pharmaceuticals. https://www.hitechpharma.com/products/hc_seropin24.htm

This contains a special blend of SAMe, a reduced form of L-tryptophan and precursor for sertonin — 5-HTP, as well as Valerian, Rhodiola, St John’s, GABA and other nutrients needed to synthesize GABA and Serotonin. Plus it’s very reasonably priced.

She was so excited by the initial responses from customers that she bought a boat load. It normally sells for $29.95, but she told me any of my reader could try it for just $18 plus $5 for priority shipping.

I have tracked down about a dozen testimonials related to this. Most find it very helpful to reduce anxiety related to smoking cessation, prescription drug addiction, anxiety or depression related to trauma or abnormal stress. I found no one who had an adverse reaction. So it appears to be quite safe and for most quite effective.  I would like to see what it could do for others. If you know someone who might benefit send me an email and address and I’ll have a bottle sent to them.  At this point it certainly seems less risky than most prescription antianxiety meds, and it could prove quite helpful.

My personal preference for anxiety reduction is the serenity prayer, “God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” Many things I cannot change, but fortunately my body chemistry is not one of them.