Nervous System Health - Anxiety Flashcards
What is anxiety, and what conditions fall under this term?
Anxiety is an umbrella term for conditions including:
Anxiety due to a general medical condition.
Substance-induced anxiety.
Generalized anxiety disorder (GAD).
Panic disorder, acute stress, social phobia, specific phobias.
Post-traumatic stress disorder (PTSD).
What are common signs and symptoms of anxiety?
Palpitations, shortness of breath, sensation of choking.
Chest pain, nausea, sweating, trembling.
Feeling dizzy, fear of losing control or dying.
Somatic symptoms: IBS, fibromyalgia, excessive blushing, chronic fatigue.
What are common causes and risk factors for anxiety?
Stressful life experiences (childhood or adult).
Chronic stress (reduces GABA, increases adrenaline/noradrenaline).
Genetic SNPs (HPA-axis, GABA, BDNF).
Nutritional deficiencies (B vitamins, magnesium, zinc, EFAs).
Inflammation (e.g., elevated CRP, IL-6, TNF-alpha).
Poor gut health and dysbiosis.
Sugar, processed foods, caffeine, alcohol, and poor sleep.
What dietary recommendations support anxiety management?
Increase antioxidant-rich and anti-inflammatory foods (e.g., colorful fruits/vegetables, omega-3s).
Avoid caffeine, alcohol, refined carbs, sweeteners, and processed foods.
Include quality protein and optimize omega-6:3 ratio.
Ensure adequate hydration.
What natural supplements and herbs can help with anxiety?
Green oat (Avena sativa): Nervous system trophorestorative (800–1000 mg/day).
Reishi mushroom: Supports neurotransmitter production and inhibits neuronal overactivity.
Rescue remedy: Acute anxiety relief (4 drops every 15 minutes).
Magnesium taurate/bisglycinate: Supports GABA and reduces hyperexcitability (200–400 mg/day).
Vitamin B6: Converts glutamate to GABA (50–150 mg/day).
Lemon balm: Increases GABA by inhibiting GABA transaminase (300–600 mg/day).
Passionflower: Binds to GABA receptors, modulating GABA pathways (1 tsp infused 2–3 times daily).
How can GABA levels be naturally supported?
Regular exercise (e.g., yoga).
Diaphragmatic breathing (stimulates the Vagus nerve).
Optimizing gut health and probiotics (e.g., Bifidobacterium).
Eating GABA-rich foods (e.g., fermented foods, germinated brown rice).
Ensuring adequate dietary protein (e.g., glutamine sources).
What role does magnesium play in anxiety management?
Magnesium is a cofactor for GABA synthesis, inhibits NMDA receptors, and reduces excitotoxicity.
Dose: 200–400 mg/day (e.g., as taurine or bisglycinate forms).
What is the role of zinc in anxiety?
Zinc supports GABA synthesis and reduces NMDA receptor activity (associated with glutamate, an excitatory neurotransmitter).
Dose: 15–60 mg/day (include 1 mg copper for every 15 mg zinc).
What are the benefits of theanine for anxiety?
Theanine:
Inhibits glutamate reuptake and increases GABA levels.
Promotes alpha brain waves, reducing anxiety without sedation.
Dose: 50–200 mg/day.
What role do B-complex vitamins play in managing anxiety?
B vitamins support neurotransmitter production via methylation and decarboxylation processes.
B6 is particularly important for converting glutamate to GABA.
Dose: 50–150 mg/day.
