feeling of worry or dread. In anxiety, the person is frightened but the source of the danger is unknown or inadequate to account for the symptoms.
Anxiety disorders have been classified into the following categories:
- Panic disorder.
- Generalized anxiety disorder (GAD).
- Obsessive compulsive disorder (OCD).
- Phobias (phobic disorders).
- Post-traumatic stress disorder (PTSD).
- Adjustment disorder.
Panic Disorder:
Panic disorder is defined by the presence of recurrent and unpredictable episodes of intense anxiety (panic attack). Panic attack is characterized by palpitation, heart pounding, sweating, fear of dying, feeling of chocking, chest pain, nausea, feeling of shortness of breath, trembling, chills, and fear of losing control or going crazy. The symptoms start suddenly and reach a peak within 10 minutes and last about 30 minutes.
Generalized Anxiety Disorder (GAD):
Generalized anxiety disorder (GAD) is persistent, excessive and unrealistic worry and anxiety lasting 6 months or more. It is associated with muscle tension, impaired concentration, restlessness, and insomnia. A person with GAD worries extremely over minor matters, disrupting his or her normal daily life. Gastrointestinal symptoms are usually common. GAD often starts during the third decade of life.
Obsessive – Compulsive Disorder (OCD):
Obsessive – compulsive disorder (OCD) is periodic intrusive feelings, thoughts, and images (obsessions) which cause anxiety. People with OCD perform repetitive actions (compulsions) to relieve anxiety. A common obsession is avoidance of hand contamination followed by needing to wash the hands (compulsion). Another example is having to check and recheck whether a door is locked.
Phobias (Phobic Disorders):
Phobia is a persistent and irrational fear of certain things, exposure to which results in anxiety. People with phobias avoid the stimuli (the objects or situations), leading to disrupting their social and occupational functioning. The common phobias are fear of elevators, snakes, closed areas, and public speaking (social phobia).
Post – Traumatic Stress Disorder (PTSD):
Post – traumatic stress disorder (PTSD) is an anxiety reaction after exposure to extreme traumatic events such as the threat of personal death or injury or the death of a loved one. It is characterized by anxiety, recurrent nightmares, intrusive distressing recollections of the events (flashbacks), increased startle response, hypervigilance, and social withdrawal. PTSD usually occurs after life threatening events (e.g., war, earthquake, rape, car accidents, and robbery). Symptoms last for more than one month and can last for years.
Adjustment Disorder:
Adjustment disorder is anxiety and emotional symptoms occurring within 3 months and lasting less than 6 months after serious but usually not life-threatening events such as divorce, bankruptcy, and immigration. Adjustment disorder causes social, school and occupational impairments.
Nutritional Supports:
Restricted Foods:
- Refined sugars.
- Alcohol.
- Coffee.
- Chocolate.
- Candies, cakes and cookies.
- Caffeinated drinks.
- Carbonated beverages.
- Allergenic foods.
Recommended Foods:
- Water: 2 – 3 liters a day.
- Whole grains.
- Legumes.
- Nuts.
- Lean proteins.
- Fresh fruits and vegetables.
- Fruits high in serotonin: dates, bananas, and papayas. Serotonin is the main hormone in the body involved in controlling anxiety and appetite.
- Foods high in tryptophan: milk, sesame seeds, sunflower seeds, spirulina, soybeans, and oats. This amino acid converts in the body into serotonin.
- Foods high in inositol: cantaloupe, citrus fruits (except lemons), brewer`s yeast, wheat germs, cabbage, nuts, seeds, and legumes. Inositol involves in nerve transmission and eases nervousness.
- Ginger.
- Chamomile tea.
Recommended Supplements:
- Omega – 3 Fatty Acids: 2 – 3 grams a day. This essential fatty acid has a calming effect.
- Magnesium: 400 – 600 mg a day. It promotes relaxation and calmness.
- French Maritime Pine Bark Extract: 200 – 300 mg a day. It is a flavonoid that has antioxidant and anti-anxiety effects.
- Grape Seed Extract: 100 – 200 mg a day.
- Calcium: 1000 mg a day.
- Vitamin B – Complex: A high potency product.
- 5 – Hydroxytryptophan (5 – HTP): 200 – 300 mg a day. 5 – HTP increases serotonin level and reduces depression and anxiety. CAUTION: 5 – HTP should not be taken in combination with anti-depressant and anti-anxiety medications.
- Spirulina: as a tablet: 2000 – 3000 mg a day, or as a powder: 2 – 3 teaspoons a day. Spirulina is a powerhouse of nutrients, providing different vitamins, minerals, amino acids, and antioxidants.
- Kava Extract (containing 30% kava-lactones): 250 – 500 mg a day. It has a calming effect and promotes relaxation. CAUTION: Kava extract should be avoided taking at the same time with anti-depressant, anti-anxiety, and anti-Parkinson medications, other sedatives and tranquilizers, and alcohol. We suggest you take this product under the supervision of your health care professional.
- Melatonin: 6 – 9 mg a day. It improves sleeping quality and promotes relaxation.
- GABA (Gamma-Aminobutyric Acid): 500 – 1500 mg a day. It eases nervousness and promotes relaxation.
- L – Theanine: 200 – 400 mg a day. This amino acid improves concentration and reduces irritability and anxiety.
- Inositol: 500 – 1000 mg a day. Inositol involves in nerve transmission and eases nervousness.
- Saint – John`s Wort: 600 – 900 mg a day. This herb contains hypericin that elevates mood and helps with anxiety. Caution: do not take this product along with other anti-anxiety medications.
- Passion Flower Extract: as a capsule, 450 – 900 mg a day, as a dried herb, 3 – 6 grams, as a tea, 2 – 3 times a day, or as a tincture, 5 – 10 ml a day . It promotes tranquility. This plant contains flavonoids that are responsible for its anti-anxiety activity. Passion flower shows better results if combined with valerian.
- Valerian Root: 450 – 900 mg a day. It has a calming effect and shows better results if combined with passion flower.
Miscellaneous Suggestions:
- Liver detoxification.
- Colon cleansing.
- Exercise.
- Yoga.
- Meditation.
- Acupuncture.
