Isn't anxiety all in our head?
The number of people struggling with anxiety is on the rise. Chances are good you, or someone you care about, struggles with anxiety. So the idea that it’s all in our head? We are here to debunk that.
Did you know that an estimated 90% of our serotonin (the chemical that makes us happy) is actually made in our gut?! How crazy is that? Serotonin plays a huge role in our mental wellbeing, so maybe it’s time we listen to our gut.
When it comes to hormonal imbalances we first need to focus on how our liver and gut are functioning, especially in the case of anxiety and our mental wellness
So what causes anxiety?
Due to the high levels of stress we subject our bodies to, excess adrenal simulation has become a norm. This excess causes our cortisol levels to spike, resulting in anxiety.
Along with stress, nutrient deficiencies and hormone imbalances also affect our gut and brain health which can result in anxiety. There are many reasons for these nutrient deficiencies and hormonal imbalances including estrogen dominance, low progesterone levels, and insulin resistance. Being on birth control depletes your body of multiple mood-stabilizing vitamins and minerals such as omega-3's, vitamin d, B Vitamins, zinc, and magnesium.
Estrogen dominance, a condition in which we have more estrogen in our bodies relative to progesterone, can often cause heavy bleeding during our cycles. Heavy bleeding can lead
to anemia (iron deficiency in the blood) and one of the symptoms of anemia is, you guessed it - anxiety. Progesterone helps improve cognitive function and plays a role in the synthesis of GABA (a calming chemical produced in the brain). Therefore, low progesterone can mean not enough GABA and that can translate into more anxiety.
Our blood sugar affects our hormone insulin, so when it is out of whack (due to eating too many sugary carbs) so is our mood. Studies suggest that insulin resistance (what happens when the body stops responding to the health-sustaining messages) is associated with mood and behavior disorders.
Does that mean diet can help with anxiety?
Of course -- diet always plays a role in how we are feeling. Something as simple as eating a nutrient-rich breakfast within 90 minutes of waking, can have huge lifestyle implications.
Side note: this is why intermittent fasting (although can be beneficial for many) may not be recommended for women dealing with a hormone imbalance. At lunch and dinner, incorporate healthy fats with complex carbs like black beans or sweet potatoes. Eating these complex carbohydrates at your evening meal can reduce cortisol spikes at night and promote healthy sleep.
Limiting coffee and alcohol is also recommended. You’ve likely experienced the heart-racing jitters when you have had too much coffee or after a night of drinking. Caffeine and alcohol can alter your blood sugar levels and cause cortisol levels to spike.
Increase progesterone with cholesterol. There are ways to boost cholesterol that are healthy and ways that aren’t, and you want to stick to the healthy route. That involves incorporating sources of healthy fat in your diet like eggs, avocados, olives, olive oil, nuts, seeds, and fish. Raising your levels of progesterone will also help bring estrogen and progesterone into better balance, helping with estrogen dominance. Detoxing is also a great way to get rid of too much estrogen.
I've heard that adaptogens are also good for anxiety is that true?
YES YES YES! Adaptogens are a natural substance used to help the body adapt to stress and to exert a normalizing effect upon bodily processes, so in turn it is also great for anxiety.
Some of my favorites that are said to improve cortisol production and lower inflammation include:
Ashwagandha
Licorice root
Rhodiola
Holy basil
St. John’s Wort
*Please note it also affects your liver in a way that can make birth control fail. For this reason, it is recommended that women on the pill do not take St. John’s Wort.
Besides diet are there other things we can do?
I am so glad you asked! As with our liver and gut, simple tweaks to lifestyle habits can benefit our mental wellbeing.
Meditation/deep breathing/yoga - it engages the parasympathetic relaxation side of your nervous system rather than the sympathetic “fight-or-flight” response
Essential Oils - lavender, bergmont, frankincense, ylang ylang
Herbal teas - chamomile, peppermint, turmeric, rose
Increase oxytocin (the bounding hormone) - through hugging or having an orgasim
Additional Supplements:
It is first recommended to ingest foods that are high in these vitamins and minerals but additional support may help as well.
Probiotics - specific strains of probiotics are said to help improve gut bacteria that relates directly to anxiety
Passionflower and skullcap - support healthy serotonin production
Taurine - a precursor of GABA, which we mention above is something many people with anxiety are low in
Glycine - an amino acid in collagen that helps you feel calm
Magnesium - promotes relaxation and calmness (it's great to take before bed)
Vitamin D - low levels of vitamin D have been linked to anxiety and depression
As always, these suggestions will very based on each individual. Are you someone that struggles with anxiety? Do you want to find holistic ways to deal with it? Let's find out if my approach is a good fit for you by signing up for your 30 minute free consultation today!
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