Anxiety

6 Foods That Trigger Anxiety and What To Eat Instead

Anxiety is familiar to all of us. We all know the nerves and fear before public speaking, important events, and new dates. However, for many, anxiety is a more serious issue. Anxiety disorders affect about 40 million adults in the United States alone. They are the most common mental illness. The good news is that it is absolutely possible to reduce anxiety(1). The first step is to discover what activities are acting to trigger anxiety within you.

In this article, youll learn what anxiety is, its symptoms, and the factors that trigger anxiety. I will share how to reduce anxiety naturally through an anti-inflammatory healing diet, healthy lifestyle, and appropriate supplementation.

What Is Anxiety

Anxiety is a fear or worry about something happening in the future, such perceived to be stressful, dangerous, or unfamiliar situations. Its a natural response to stress.

Occasionalanxietyis completely normal. We all experience jitters, nerves, or fear from time to time before important events, a job interview, or public speaking. However, experiencing intense, excessive, or persistent anxiety, fear, or worry can interfere with the quality of your life and health.

Persistent and intense feelings of anxiety can be hard to control and may hinder your daily activities, job, school work, relationships, and social life. Some people even experience panic attacks characterized by sudden feelings of anxiety or fear that may last for several minutes or longer.

If youve been experiencing anxiety for six months or longer that is interfering with your life, you may have an anxiety disorder, such as generalized anxiety, social anxiety disorder, phobias, or another form of anxiety. However, even if you only experience occasional or mild anxiety, it is beneficial to look into the root causes of the issue and reduce anxiety triggers.

Symptoms of Anxiety

The symptoms of anxiety may differ from person to person depending on the situation and the form of anxiety you have. You may experience a racing heart, or you may even have scary panic attacks or nightmares(2, 3, 4, 5).

Common signs of anxiety may include:

• Increased heart rate
• Rapid breathing
• Feeling tense
• Feeling nervous
• Having a sense of danger
• Restlessness
• Trouble concentrating
• Sense of stress, distress, dread, or worry
• Intense general fear or worry
• Intense fear or worry about a specific situation, place, person, or activity
• Feeling out of control
• Trembling
• Sweating
• Feeling tired or weak
• Gastrointestinal (GI) distress
• Difficulty falling asleep
• Feeling a disconnect between your body and mind
• Painful or worrisome thoughts or memories you are unable to control
• Having difficulty controlling fear or worry
• Urge or behaviors to avoid things that may trigger anxiety
• Nightmares
• Panic attacks

What Can Trigger Anxiety?

When you think about factors that may trigger anxiety, considering conflicts in relationships, social events, painful memories, public events, public performances, financial troubles, painful memories, and personal trauma may come to mind.

These are most certainly important factors that may trigger anxiety. However, you may be surprised to know that your nutrition and overall health may also trigger anxiety. In fact, when your nutrition and overall health is compromised, these commonly considered factors can trigger anxiety even more so. Lets look at these nutritional factors that may trigger anxiety(6, 7).

Blood Sugar Can Trigger Anxiety

Not eating regularly may lead to a blood sugar drop. Eating a diet high in refined sugar and sugary processed foods also lead to sugar crashes and potentially trigger anxiety. When you eat sugar, your body releases insulin to take care of excess sugar in your bloodstream. However, too much sugar makes it difficult for your body to balance your blood sugar levels and create balance. This leads to sugar crashes and ups and downs that may trigger anxiety, irritability, worry, nervousness, and sadness.

The fact that blood sugar may trigger anxiety is not new knowledge. One of the first research on the topic that blood sugar may trigger anxiety was published in 1966. This study looked at people with reactive or functionalhypoglycemiacharacterized by a relative drop in their blood sugar without reaching the hypoglycemic range.

Subjects experienced anxiety, depression, insomnia, trembling, racing heart, dizziness, and forgetfulness. They were also consuming a diet high in refined carbohydrates and caffeinated beverages. Once they were put on a low-sugar, high-protein, and caffeine-free diet, their blood sugar levels evened out and their anxiety symptoms resolved(8).

Since this discovery, there have been a number of research studies that have shown how blood sugar levels may trigger anxiety. A 2015 cohort study has shown that a high glycemic load may lead to mood imbalances, hence it may trigger anxiety.

According to a 2016 case report, adding more protein, fat, and fiber to a diet may improve anxiety,mood, concentration, energy, and blood sugar issues of a subject with generalized anxiety and hypoglycemia. Once they returned to her former diet of refined carbohydrates, it triggered anxiety and symptoms returned(9, 10).

Gut-Brain Axis Dysfunction Can Trigger Anxiety

If youve been following me for a while, you know how important your gut health is. Your gut literally affects everything in your body, including your brain and mood. It is not surprising that a gut-brain axis dysfunction can trigger anxiety.

The simplest way to understand the connection between your gut and your brain is thinking about a time when you felt nervous before a presentation, exam, date, or another event. Chances are youve felt butterflies in your stomach, nausea, stomach pain, or evendiarrhea.

As you can see, psychosocial factors can affect your gut and physiology leading to inflammation and affect movements of your GI tract. Vice-versa, a compromised gut flora may compromise your mood and brain health and trigger anxiety(11).

How The Gut-Brain Axis Works

Your gut and your brain communicate through the gut-brain axis. One way they connect is through the vagus nerve which begins in the brainstem and travels down into the gut and stimulates bowel motility and the production of neurotransmitters like serotonin in the gut.

The other way, your gut and brain communicate is through the microbial species that make up your microbiome. When yourmicrobiomeand this gut-brain axis are disrupted it may lead to a number of cognitive dysfunctions and mood disorders including anxiety, depression, obsessive-compulsive disorder (OCD), attention-deficit disorder (ADD), sensory processing disorder, autism, Parkinsons disease, dementia, and Alzheimers disease.

A 2016 scientific review discussed that your microbiome has bi-directional effects on your mood through the gut-brain axis. A compromised microbiome may trigger anxiety and lead to symptoms of various mood disorders. Mood disorders, such as anxiety may also compromise the constitution of your microbiome.

A 2017 scientific review agreed that gut dysbiosis andinflammationmay trigger anxiety, depression, and other prevalent mental illnesses and probiotics may help to prevent or help treat anxiety and depression by restoring normal microbial balance. A 2019 review has shown that probiotic supplements, probiotic-rich foods, and a gut-healthy diet may help to balance your gut microbiome and lower symptoms of anxiety(12, 13, 14).

Glutamate-GABA Imbalance Can Trigger Anxiety

Neurotransmitters are naturally occurring chemical messengers that send information throughout your brain affecting your brain health and mood. It is important that they remain balanced to keep your mood and mental health stable as well.

Neurotransmitters, such as gamma-aminobutyric acid (GABA), glutamate, dopamine, serotonin, and norepinephrine are responsible for regulating your emotions and various functions of your body. They have been shown to trigger anxiety and other mood disorders.

Glutamate and GABA take up 90 percent of all neurotransmission in your body. They are responsible for regulating the emotional response to potentially threatening stimuli that may trigger anxiety. A 2015 research has shown that GABA imbalance may trigger anxiety and balance may help anxiety relief. A 2010 peer-reviewed research has discussed the importance of looking at glutamate-GABA imbalance as it may trigger anxiety(17, 18).

Glutamate and GABA Balance

Glutamate is the main excitatory neurotransmitter in your body. It is involved in every neural pathway in your body, including the ones that affect, relieve, or trigger anxiety. N-methyl-D-aspartate receptor (NMDA) is an important glutamate receptor and ion channel protein located in the nerve cells that are relevant for anxiety.

NMDA may benefit learning and memory, hence it may allow you to unlearn anxiety-provoking behaviors and thoughts and may enhance the benefits of cognitive-behavioral therapy (CBT) to reduce reactions to thoughts and situations that trigger anxiety(15).

GABA is the main inhibitory neurotransmitter that may help with anxiety relief. This is why doctors may prescribe barbiturates or benzodiazepines that may increase GABA and relieve anxiety. However, these medications do not bind to GABA receptors and also may lead to increased tolerance levels,addictions, toxicity, and serious or even fatal side effects. Instead, there are natural solutions that I will discuss later in this article(16).

Foods That Can Trigger Anxiety

If you have anxiety, it is incredibly important to look at your diet. Inflammatory foods may increase inflammation, pain, and the risk of health issues. They may also trigger anxiety(19, 20).

Sugar and Processed Foods

Refined sugar is incredibly inflammatory. When you eat too much sugar, your body simply cannot process it quick enough. As a result, it releases pro-inflammatory messengers called cytokines that may lead to physical and mental health issues.

Processed foods are not only high in sugar, but are usually high in other anxiety-triggering substances such as processed vegetable oils, artificial flavorings,gluten, and additives. Consequently, sugar and processed foods may both trigger anxiety.

Gluten and Grains

Gluten is a protein found in a variety of grains. Gluten is particularly problematic for those with Celiac disease or gluten allergies. However, a large number of the population is sensitive to gluten and may experience inflammation, pain, and health issues from it. Gluten may also trigger anxiety. For some, even gluten-free grains are difficult to digest and trigger anxiety.

Artificial Flavorings

Artificial ingredients are designed to enhance flavor, texture, or color, or to extend shelf life. Aspartame and MSG are two particularly dangerous artificial flavorings that may trigger anxiety. However, you need to be careful with allartificial ingredientsand other additives or preservatives, including monosodium glutamate, artificial coloring, high fructose corn syrup, guar gum, sodium benzoate, trans fats, and any artificial flavoring. They all may lead to inflammation, increase the risk of disease, and trigger anxiety.

Processed Vegetable Oils

Processed vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega-6 fatty acids. This means that they are also inflammatory and contribute to pain and health issues. Processed vegetable oils may trigger anxiety as well.

Conventional Meat Products

I believe that eating meat is important for your health. However, the kind of meat you eat absolutely matters. Animals raised for conventional meat products are not treated by the highest of standards. They are treated with hormones and antibiotics and fed with grain instead of grass. As a result, conventional meat products are inflammatory and may trigger anxiety.

Too Much Caffeine

Caffeine may trigger anxiety. Coffee and other caffeinated drinks, such as sodas and energy drinks may cause jittery effects and stimulate a flight or fight response similar to anxiety. Sodas and energy drinks are also full of sugar and artificial ingredients that can further trigger anxiety.

To learn more about the dangers of the top inflammatory foods and how to avoid them, readthis article.

How To Reduce Anxiety Naturally

Conventional treatments of anxiety often include pharmaceutical medications. However, these medications usually serve as a bandaid without addressing the cause or fully solving the problem. You will be happy to learn that it is possible to reduce anxiety naturally through a nutritious diet, a healthy lifestyle, and appropriate supplementation.

The following are key strategies to take on your way to reducing anxiety and living a more enjoyable life. Be sure to apply the first 7 on your own and if you are still struggling with anxiety than it is time to work with a functional health practitioner to customize a specific plan for you to get well.

Anti-Inflammatory Healing Diet

An anti-inflammatory healing diet is essential for your overall health, including your mental health. Remove any foods that may trigger anxiety, including refined sugars, processed vegetable oils, processed foods, junk foods, artificial ingredients and flavorings, gluten, grains, conventional meat products, caffeine, and toxins.

Instead, turn to nutrient-dense, anti-inflammatory and healing foods, including leafy greens, such as kale, spinach, and Swiss chard, non-starchy vegetables, such as cucumber and celery, herbs and spices, such as turmeric, ginger, rosemary, and cinnamon, low-glycemic index fruits, such as berries and lemon, healthy fats, such as avocados, organic ghee and butter, and coconut oil, clean protein, such as organic grass-fed beef, pasture-raised poultry, wild-caught fish, wild game, and free-range eggs, nuts and seeds for fiber, and fermented foods, such as kimchi, sauerkraut, and kefir.

To learn more about the benefits of an anti-inflammatory healing diet, I recommendthis article.

Remove Food Sensitivities

Food sensitivities may trigger anxiety. Common food sensitivities include sugar, gluten, corn, soy, dairy, and alcohol. However, you may have some personal, less common sensitivities as well.

To identify your food sensitivities you may try an elimination diet or an at-home pulse test as I explain ithere. You may also try a blood test. Inthis article, I discuss different methods of food sensitivity testing and why I recommend theCyrex Array 10-90Xas a reliable method of food sensitivity testing.

Once you have identified your food sensitivities, it is important to remove them from your diet as they may trigger anxiety and lead to inflammation, pain, and health issues. You may also learn more about removing your food sensitivities fromthis article.

Reduce Stress and Prioritize Good Sleep

Anxiety is your bodys natural response to stress. High and chronic stress and a lack of quality sleep may trigger anxiety. To reduce anxiety, it is crucial that you reduce stress and prioritize good sleep.

Try prayer, breathing exercises, daily gratitude, journaling, spiritual practices, nature walks, and quality time with loved ones to reduce your stress levels. Practice positive self-talk and learn to reframe your thoughts.

To support yoursleepcycle, aim to go to bed and wake up at the same time each day. Develop a nighttime routine that works for you. Turn off electronics close to bedtime. Engage in relaxational activities and perhaps sip on a calming herbal tea before bed. Invest in a comfortable bed, sheets, and pillows.

Improve Gut Health and Bowel Motility

Your gut affects your brain and mood and compromised gut health and gut flora imbalance may trigger anxiety. Improving your gut health and bowel motility is clearly crucial to prevent anxiety. Eating an anti-inflammatory is the first step, however, there are other ways to support your gut health.

It is really important to calm your body and eat your food in a relaxed state. This will help your body produce enough digestive juices to adequately break down, steralize and absorb the nutrients you are putting inside of it. When you are stressed out, you will not be able to digest food effectively. If you eat on the go often, it is best to do smoothies and things that are light and easy on your digestive system during these more stressful periods.

When you are dealing with an underlying gut health issue,enzymesandhydrochloric acid (HLC)may benefit your digestion.Super DZymesupports the healthy digestion of macronutrients, enhances nutrient absorption, supports the breakdown of polysaccharides, supports pancreatic and brush border enzyme function, and helps the breakdown of lactose.Acid Prozymesupports healthy stomach acid production, reduces microbial overgrowth, improves protein and amino acid digestion, helps nutrient absorption, and reduced digestion discomfort.

Taking high-quality probiotics is essential for ensuring a healthy gut flora balance.SBO Probiotics Ultimatesupport healthy digestion, nutrient absorption, energy levels, mental health, and overall health. Its made with soil-based organisms (SBOs) and prebiotics to provide the highest quality probiotic gut health support possible.

Move Your Body Properly

Physical exercise has enormous benefits for your mental health. A lack of movement may trigger anxiety and increase mood imbalances. Research has shown that regular exercise can reduce the frequency and intensity of anxiety and panic attacks(21).

Exercise regularly, 20 to 30 minutes 5 times a week, and move your body every day. Mix up your routine and find different forms of exercise that work for you. I am personally a fan of high-intensity interval training (HIIT), but you may find something else that works for you. Swimming, hiking, running, are biking are great for cardiovascular health and anxiety relief. Weight lifting, resistance training, kettlebell workouts, and CrossFit are fantastic for your strength.

Yoga has been shown to have both physical and mental health benefits and may help to combat anxiety. Pilates and barre workout is low impact exercises that help to build strength while calming your mind as well. Moving your body doesnt have to mean structured workouts. Move your body daily by stretching, going for a short walk during lunch, dancing for your favorite song, running around with your kids, and playing with your pets. Remember to have fun.

Use Magnesium Daily

Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production. Magnesium is the most common nutritional deficiency linked to an array of health issues. Magnesium deficiency may trigger anxiety.

Due to our depleted soils, it is difficult to meet all your magnesium needs even from a nutrient-dense anti-inflammatory healing diet. This is why I recommendBrain Calm Magnesiumthat is designed specifically to calm your blood sugar, relax your muscles, balance your blood sugar, improve your sleep, and protect your brain(22).

Consider Using GABA Supplements

As youve learned earlier,inhibitory neurotransmitterGABA imbalance may trigger anxiety hence you may benefit from GABA supplement to prevent anxiety. I recommendMood Protect. It is an advanced formula used to enhance the synthesis of chemical messengers that support calmness, a healthy mood, and a healthy nervous system. T

his supplement contains GABA which is key for relaxing and toning the brain. It also contains 5HTP, L-Taurine, and L-Theanine that are all important for relaxation and brain health. For quick relief you can also try ourGABA Calm chewableswhich are tasty chewables that increase GABA in your brain quickly and effectively.

If you suffer from extreme stress or anxiety, use natural deep breathing, biofeedback, full hydration and taking Omega 3 fatty acid with 1000 DHA + EPA, minerals & vitamins with high bioavailability and B complex high potency supplements. For some individuals, medications can be temporary treatment but with severe side effects. Weigh the risks vs benefits and remember that Meditation is better than medications.

Commonly prescribed drugs include antidepressants, such as selective serotonin reuptake inhibitors (like Prozac or Zoloft), or dual serotonin and norepinephrine reuptake inhibitors (like Effexor or Cymbalta). These drugs take longer to work than the traditional anti-anxiety drugs but also may provide greater symptom relief over time. Withdrawal symptoms and possible addiction should be noted.
Follow the wellness IQ section and modify your diet which is the best natural treatment for anxiety.

Being depressed can make you feel helpless. You’re not. Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior — your physical activity, lifestyle, and even your way of thinking — are all natural depression treatments.

Do you want to learn natural depression treatments that can help you feel better starting right now? Here are some tips.

If you are depressed, you need a routine, Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
Set goals. When you are depressed, you may feel like you can not accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself. “Start very small. “Make your goal something that you can succeed at, like doing the dishes every other day.” As you start to feel better, you can add more challenging daily goals.
Exercise. Exercise temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular physical activity seems to encourage the brain to rewire itself in positive ways, Cook says. How much exercise do you need? You do not need to run marathons to get a benefit. Just walking a few times a week can help.
Eat healthy. There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better. Although nothing is definitive, Cook says there’s evidence that foods with omega-3 fatty acids — such as salmon and tuna — and folic acid — such as spinach and avocado — could help ease depression.
Get enough sleep. Depression can make it hard to get enough sleep, and not getting enough sleep can make depression worse. What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV. In time, you may find your sleep improves.
Take on responsibilities. When you are depressed, you may want to pull back from life and give up your responsibilities at home and at work. Do not. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment. If you are not up to full-time school or work, that is fine. Think about part-time. If that seems like too much, consider volunteer work.
Challenge negative thoughts. In your fight against depression, a lot of the work is mental — changing how you think. When you are depressed, you leap to the worst possible conclusions. The next time you are feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.
Check with your doctor before using supplements. “There is promising evidence for certain supplements for depression,” says Cook, such as fish oil, folic acid, and SAMe. However, more research needs to be done before we will know for sure. Always check with your doctor before starting any supplement, especially if you are already taking medications.
Do something new. When you are depressed, you are in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. “When we challenge ourselves to do something different, there are chemical changes in the brain,”. “Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning.”
Antidote for Anxiety:
I feel protection, connection, love and a sense of myself as having the capacity to call in something beautiful and holy in the moment.

And sometimes the words are what create that feeling. Here are a couple of prayers that I love.
May today there be peace within.

May you trust God that you are exactly where you are meant to be.

May you not forget the infinite possibilities that are born of faith.

May you use those gifts that you have received, and pass on the love that has been given to you.

May you be content knowing you are a child of God.

Let this presence settle into your bones, and allow your soul the freedom to sing, dance, praise and love.

http://thedepressionsessions.com/dr-carol-banyas-md/

Depression and other mental health problems are at epidemic levels judging by the number of antidepressants prescribed each year.

According to CDC data,1 one in 20 Americans over the age of 12 report some form of depression, and 11 percent of the US population over the age of 12 is on antidepressant medication.2

This despite overwhelming evidence showing that antidepressants do not work as advertised.

At best, antidepressants are comparable to placebos. At worst they can cause devastating side effects, including deterioration into more serious mental illness, and suicidal or homicidal tendencies.

Virtually all of the school and mass shooters, for example, have been on antidepressants. Antidepressants are also prescribed to pregnant women, which can have serious repercussions for the child.

Research3 shows boys with autism are three times more likely to have been exposed to antidepressants known as selective serotonin reuptake inhibitors (SSRIs) in utero than non-autistic boys. Those whose mothers used SSRIs during the first trimester were found to be at greatest risk.

Recent research into the mechanisms driving anxiety and social phobias now turn conventional drug treatment with SSRIs on its ear.

Turns out these mental health problems are not due to low serotonin levels as previously thought. They’re linked to high levels! If these findings are taken as seriously as they should be, the mental health field is in for a major overhaul.

The Low Serotonin Theory Was Never Proven True, Yet Spawned a Booming Market of SSRIs

Prozac was released in 1987 in the US, giving rise to an entire new antidepressant therapy class known as selective serotonin reuptake inhibitors (SSRIs). Some of the most popular ones include:

Prozac (fluoxetine)
Celexa (citalopram)
Zoloft (sertraline)
Paxil (paroxetine)
Lexapro (escitalopram)
SSRIs work by preventing the reuptake (movement back into the nerve endings) of the neurotransmitter serotonin. This makes more serotonin available for use in your brain, which is thought to improve your mood.

Most people have heard of the “chemical imbalance” theory, which states that depression and anxiety disorders are due to low serotonin levels. Most believe this theory to be true. But the theory was just thata theory. It sounds scientific, but there was actually no hard evidence behind it.

As explained by investigative health journalist Robert Whitaker, in 1983 the National Institutes of Mental Health (NIMH) investigated whether or not depressed individuals had low serotonin. At that time, they concluded there was no evidence that there is anything wrong in the serotonergic system of depressed patients.

Research 4, 5 published in 2009 added further evidence to the pile indicating the low serotonin idea was incorrect, as they found strong indications that depression actually begins further up in the chain of events in the brain. Essentially, the medications have been focusing on the effect, not the cause.

Drug companies kept running with the low serotonin theory though, as it justifies the aggressive use of antidepressants to correct this alleged “imbalance.” Now, Swedish research really throws the justification for using SSRIs to treat anxiety disorders into question.

Anxiety Linked to High Serotonin Levels, Making SSRIs a Questionable Remedy

More than 25 million Americans report suffering from social anxiety disorder, which makes them feel embarrassed or severely uncomfortable in public situations.

As with depression, low serotonin has been the prevailing theory for explaining social anxiety, and hence SSRIs are typically prescribed for this disorder. (Other commonly prescribed anti-anxiety drugs include benzodiazepines, such as Ativan, Xanax, and Valium.

These are also associated with serious risks, including memory loss, hip fractures, and addiction. Among women who take SSRIs to counter symptoms of menopause, the drugs can significantly elevate their risk of bone fractures, and this risk lingers for several years.

One recent study6 found that, compared to women treated with H2 antagonists or proton pump inhibitors (indigestion drugs), SSRIs raised bone fracture rates by 76 percent in one year.

After two years of treatment, the fracture rate was 73 percent higher.People who take these drugs are also nearly four times more likely to die prematurely than people who don’t, and also have a 35 percent greater risk of cancer.)

As reported by Medical Daily:7

[Dr. Tomas] Furmark and Dr. Mats Fredrikson, another professor of psychology at Uppsala University, questioned the underlying hypothesis of treating patients with SSRIs: What molecular role, exactly, does serotonin play in social phobia?8,9,10,11

To discover the truth, they used brain scanning technology, PET scans, to measure serotonin in the brains of volunteers with social phobia…

Communication within the brain works like this: Nerve cells release serotonin into the space between nerve cells. Then, serotonin attaches itself to receptor cells. Following this, serotonin is released from the receptor and returns to the original cell.

The researchers discovered patients with social phobia were producing too much serotonin in the amygdala. This brain region, tucked deep inside our skulls, is the seat of our most primitive emotions, including fear. The more serotonin produced in this area, then, the more anxious people feel in social situations.”

Previous studies have revealed that increased nerve activity in the amygdala is part of the underlying mechanism that produces anxiety. Basically, those with social phobia have an over-active fear center. These new findings provide additional information, suggesting increased serotonin production in the brain may be part of this mechanism.

Either way, when it comes to treating this anxiety disorder, increasing serotonin in your brain with an SSRI will not soothe your anxiety. It will increase it, making SSRIs a questionable treatment option.

Fermented Foods May Help Social Anxiety Disorder, Study Finds

The impact of your gut microbiome on your brain function has been confirmed by a number of studies, and research is moving rather swiftly in this area. One of the reasons for why the bacterial makeup of your gut would have an influence on your mental and emotional health relates to the fact that your gut actually works much like a second brain.

Your central nervous system (composed of your brain and spinal cord) and your enteric nervous system (the intrinsic nervous system of your gastrointestinal tract) are created from identical tissue during fetal development. One part turns into your central nervous system while the other develops into your enteric nervous system. These two systems are connected via the vagus nerve, the tenth cranial nerve that runs from your brain stem down to your abdomen.

It is now well established that the vagus nerve is the primary route your gut bacteria use to transmit information to your brain. Even more interesting, serotonin is produced in your gut as well as your brain, by specific bacteria. In fact, the greatest concentration of serotonin is found in your intestines, not your brain.

It’s not so surprising then that researchers keep finding positive correlations between gut health and improved mental health. Most recently, researchers found that fermented foods and drinks helped curb social anxiety disorder in young adults. The study, published in Psychiatry Research, involved 710 psychology students at the College of William and Mary.

The participants filled out questionnaires rating their level of worry and anxiety, and documented their fermented food consumption over the past 30 days. Other factors such as healthy diet and exercise were also addressed. Among those who rated themselves as having a high degree of neurotic feelings, eating more fermented foods was linked to fewer symptoms of social anxiety. Meaning, the relationship between fermented foods and decreased social anxiety was strongest among those who tended to be more neurotic.

Key Factors to Overcoming Anxiety and/or Depression Without Drugs

It is important to realize that your diet and general lifestyle are foundational factors that must be optimized if you want to resolve mental health problems such as depression or anxiety, because your body and mind are so closely interrelated. Compelling research demonstrates just how interconnected your mental health is with your gastrointestinal health for example. While many think of their brain as the organ in charge of their mental health, your gut may actually play a far more significant role. The drug treatments available today for depression are no better than they were 50 years ago.

Clearly, we need a new approach, and your diet is an obvious place to start. Research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state, and your gut microbiome can be quickly impacted by dietary changesfor better or worse. Research has also revealed there are a number of other safe effective ways to address depression and anxiety that do not involve hazardous drugs. So, if you suffer from an anxiety- or depression-related disorder, please consider addressing the following diet and lifestyle factors before you resort to drugs:

Dramatically decrease your consumption of processed foods, sugar (particularly fructose), grains, and GMOs High sugar and starchy carbohydrates lead to excessive insulin release, which can result in falling blood sugar levels, or hypoglycemia. In turn, hypoglycemia causes your brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, and panic attacks. Additionally, sugar fans the flames of inflammation in your body.

In addition to being high in sugar and grains, processed foods also contain a variety of additives that can affect your brain function and mental state, especially MSG, and artificial sweeteners such as aspartame. There’s a great book on this subject, The Sugar Blues, written by William Dufty more than 30 years ago, that delves into the topic of sugar and mental health in great detail.

Recent research also shows that glyphosate, which is used in large quantities on genetically engineered (GE) crops like corn, soy, and sugar beets, limits your body’s ability to detoxify foreign chemical compounds. As a result, the damaging effects of those toxins are magnified, potentially resulting in a wide variety of diseases, including brain disorders that have both psychological and behavioral effects.
Increase consumption of traditionally fermented and cultured foods Reducing gut inflammation is imperative when addressing mental health issues,14 so optimizing your gut flora is a critical piece. To promote healthy gut flora, increase your consumption of probiotic foods, such as fermented vegetables, kimchee, natto, kefir, and others.
Get adequate vitamin B12, Vitamin B12 deficiency can contribute to depression and affects one in four people.
Optimize your vitamin D levels Vitamin D is very important for your mood. In one study, people with the lowest levels of vitamin D were found to be 11 times more prone to depression than those who had normal levels.15 Remember, SAD (Seasonal Affective Disorder) is a type of depression that we know is related to sunshine deficiency, so it would make sense that the perfect way to optimize your vitamin D is through sun exposure or a tanning bed. If neither are available, an oral vitamin D3 supplement is highly advisable. Just remember to also increase your vitamin K2 when taking oral vitamin D.
Get plenty of animal-based omega-3 fats Your brain is 60 percent fat, and DHA, an animal-based omega-3 fat, along with EPA, is crucial for good brain function and mental health.16 Research has shown a 20 percent reduction in anxiety among medical students taking omega-3s.

Unfortunately, most people do not get enough from diet alone, so make sure you take a high-quality omega-3 fat, such as krill oil. Dr. Stoll, a Harvard psychiatrist, was one of the early leaders in compiling the evidence supporting the use of animal based omega-3 fats for the treatment of depression. He wrote an excellent book that details his experience in this area called The Omega-3 Connection.
Evaluate your salt intake Sodium deficiency actually creates symptoms that are very much like those of depression. Make sure you do NOT use processed salt (regular table salt), however. You will want to use an all natural, unprocessed salt like Himalayan salt, which contains more than 80 different micronutrients.
Get adequate daily exercise Exercise is one of the most effective strategies for preventing and overcoming depression. Studies have shown there is a strong correlation between improved mood and aerobic capacity. So there’s a growing acceptance that the mind-body connection is very real, and that maintaining good physical health can significantly lower your risk of developing depression in the first place.

Exercising creates new GABA-producing neurons that help induce a natural state of calm. It also boosts your levels of serotonin, dopamine, and norepinephrine, which help buffer the effects of stress.
Get enough sleep You can have the best diet and exercise program possible but if you are not sleeping well you can easily become depressed. Sleep and depression are so intimately linked that a sleep disorder is actually part of the definition of the symptom complex that gives the label.

Prescription drug overdoses have become alarmingly common in the U.S., with opioid painkillers, such as Vicodin and Oxycontin, among the drugs most frequently making headlines.

New research shows another class of drugs benzodiazepines or “benzos” is rising in the ranks of overdose deaths, however.1

Prescriptions for such drugs, which include brand names Valium, Ativan and Xanax, tripled from 1996 to 2013, but this doesn’t fully account for the uptick in overdoses, which quadrupled during that time period.

Anxiety Drug Overdoses Hit Record Levels

Researchers from the Albert Einstein College of Medicine in New York used data from the Medical Expenditure Panel Survey and multiple-cause-of-death data from the U.S. Centers for Disease Control and Prevention (CDC) to describe trends in benzodiazepine prescriptions and overdose deaths.

For starters, they found that the number of U.S. prescriptions for the drugs rose from 4.1 percent in 1996 to 5.6 percent in 2013 a 37 percent increase.

Further, the rate of overdose deaths increased from 0.58 per 100,000 adults at the start of the study to about 3 per 100,000 adults at the end, which represented a more than 500 percent increase.

As for why the rate of overdose deaths rose faster than the rate of prescriptions, Dr. Chinazo Cunningham, one of the study’s authors, told STAT News, “Our guess is that people are using these prescriptions in a riskier way.”2

The number of pills prescribed to each adult increased over the study period, for instance, which suggests Americans may be taking higher doses or taking the drugs for longer periods, both of which increase the risk of overdose.

Combining the drugs, which act as sedatives and are often prescribed not only for anxiety but also for insomnia, with alcohol is also risky, as is using the drugs along with opioids.