DIET
Normalize blood sugar levels
Eat whole, unprocessed, organic foods.
Emphasize vegetables, fruits, and quality fats (olive, avocado, flax, coconut).
Decrease caffeine intake
Avoid glutamate rich foods (including MSG)
LIFESTYLE
Aim to get 20 minutes of exercise per day
Find an activity that works for you
Practice meditation - Guided meditation and yoga nidra work well.
HORMONE CHECK
Check your thyroid levels (more info here) to be sure that a thyroid disorder is not the root cause of your anxiety.
Testosterone, Progesterone and Oxytocin deficiencies also play a key role in regulating anxious feelings.
SUPPLEMENTS
Magnesium is required to produce calming neurotransmitters, like GABA and has a variety of uses including promoting relaxation, lowering anxiety, relieving muscle spasms, improving digestion and enhancing sleep quality.
Start with small doses of magnesium and slowly increase the dose to prevent diarrhea.
B6 helps to support the adrenals in times of stress, elevate mood, balance blood sugar levels and maintain proper function throughout the nervous system. Symptoms of a B6 deficiency include anxiety, as well as depression, irritability and fatigue.
B12 is also important in energy production, nervous system function, stress, mood disorders and depression.
Taurine is a very calming amino acid that is a precursor to GABA. Taurine has also been observed to have benefits including lowering cholesterol and blood sugar levels.
Glycine is another amino acid that has been shown to help calm the central nervous system to help with panic attacks and anxiety. Glycine can also help promote restful sleep.
Phosphatidylserine is great for anxiety stemming from cortisol imbalance (i.e. you are too stressed). It has also been to shown to help improve sleep quality and ADHD symptoms by quieting the mind. I recommend using organic sunflower-sourced phosphatidyserine.
HERBS
Ashwagandha is a well-known adaptogen, meaning it can help the body and mind "adapt" to stressful situation. Ashwagandha stabilizes body's response to stress, therefore stabilizing mood, improving energy, and supporting the nervous system.
Kava contains a constituent that helps to increase levels of GABA and promote a sense of overall well-being. I recommend using Kava is an organic tea form, some people are sensitive to this herb so use with caution.
Chamomile has been used for hundreds of years to lower anxiety and stress by promoting relaxation. Chamomile is also a great anti-inflammatory and is great for skin and GI disorders. Avoid if you have asthma, or are pregnant.
Other options include taking neurotransmitters or hormones. Speak with your doctor first about these treatment options as it is not recommended for everyone.
