What is anxiety?

Anxiety is an unpleasant emotional state ranging from mild unease to intense fear. Anxiety differs from fear, in that while fear is a rational response to a real danger, anxiety usually lacks a clear or realistic cause. Though some anxiety is normal and, in fact, healthy, higher levels of anxiety are not only uncomfortable, they can lead to significant problems.

What are the signs and symptoms of anxiety?

Anxiety is often accompanied by a variety of symptoms. The most common symptoms relate to the chest, such as heart palpitations (awareness of a more forceful or faster heartbeat), throbbing or stabbing pains, a feeling of tightness and inability to take in enough air, and a tendency to sigh or hyperventilate. Tension in the back and neck muscles often leads to headaches, back pains, and muscle spasms. Other symptoms can include excessive sweating, dryness of mouth, dizziness, digestive disturbances, and the constant need to urinate or defecate.

The anxious individual usually has a constant feeling that something bad is going to happen. They may fear that they have a chronic or dangerous illness-a belief that is reinforced by the symptoms of anxiety. Inability to relax may lead to difficulty in getting to sleep and to constant waking through the night.

What causes anxiety?

Anxiety can be the result of both physical and psychological factors. For example, extreme stress can definitely trigger anxiety and so can certain stimulants like caffeine. Anxiety can also be triggered by elevations in blood lactic acid level. Lactic acid is the final product in the breakdown of blood sugar (glucose) when there is a lack of oxygen.

What dietary factors are important in anxiety?

There are at least seven nutritional factors that may be responsible for triggering anxiety by raising blood lactic acid levels: caffeine, sugar, deficiency of B vitamins, deficiency of calcium or magnesium, alcohol and food allergies. Simply avoiding caffeine, sugar, alcohol, and any foods that trigger allergies along with boosting B vitamins, calcium, and magnesium, can go a long way in relieving anxiety. In fact, cutting out caffeine alone often results in the complete elimination of symptoms. The diet should be rich in foods that have higher levels of B vitamins such as leafy vegetables, whole grains and legumes. Foods high in calcium and magnesium include sea vegetables, sesame, milk and dairy products as well as leafy green vegetables.

What nutritional supplements should I take for anxiety?

Foundation Supplements. There are three products from Natural Factors that I think are critical in supporting good health:

• MultiStart (age and gender specific multiple vitamin and mineral formulas). Follow label instructions.
• Enriching Greens - a great tasting "greens drink" containing highly concentrated "greens" like chlorella, spirulina, wheat grass juice, barley grass juice, etc., and herbal extracts. Take one serving (one tablespoon) in 8 ounces of water daily.
• RxOmega-3 Factors - A true pharmaceutical grade fish oil supplement. For anxiety, take two capsules twice daily. This dosage will provide 1,600 mg of EPA and 800 mg of DHA.

L-theanine is a relaxing amino acid found in green tea available as a supplement. Clinical studies have shown L-theanine to induce a sense of calm in patients with anxiety. Take 100-200 mg up to 3 times daily (preferably in chewable tablet form available from Natural Factors for maximum effect). Note at higher single dosages, e.g., 400 mg, L-theanine may produce sleepiness.

Sensoril is a patented extract from Withania somnifera (ashwaganda) that has been shown to exert stress-relieving and anti-anxiety effects. It is unique because it produces a relaxing effect while increasing energy levels and reducing fatigue. Take 125 to 250 mg twice daily.

St. John's wort extract is very useful if depression is an underlying feature contributing to the anxiety. For more information, see DEPRESSION.

Additional comments from Dr. Murray:

Anxiety responds quite well to the natural approach, but I have found that without teaching the patient to calm both the mind and body, the natural medicines do not work as well. Among the easiest methods to quiet the body and mind are relaxation exercises. Some of the popular techniques are meditation, prayer, progressive relaxation, self-hypnosis, and biofeedback. The type of relaxation technique best for each person is totally individual. The important thing is to set aside at least 5 to 10 minutes each day for the performance of a relaxation technique. If you need help learning how to quiet your mind, I have found that audiotape programs are the most effective. These programs can be found anywhere books are sold.

How do I know if the program is working?

L-theanine usually produces immediate noticeable effects. The other measure generally take a few days to two weeks before improvements are discernable.

Feedback:

Please let Dr. Murray know how this program has worked for you by This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Testimonials:

"Dr. Murray, L-theanine has changed my life. Before I started taking it, I felt anxious all of the time - especially when I was in crowds. It has given me a tremendous sense of calm and focus. God bless you, AH.

Condition Center Caution:

• Dr. Murray’s recommendations and protocols for nutritional support are not intended as a substitute for appropriate medical care.
• The products and the claims made about specific products on or through this site have not been evaluated by the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease.
• If you have a medical condition or disease, please talk to your doctor prior to using the recommendations given.
• Do not self-diagnose. Proper medical care is critical to good health. If you have a health concern or undiagnosed sign or symptom, please consult a physician, preferably a naturopathic doctor (N.D.), nutritionally oriented medical doctor (M.D. or (D.O.), or other health care specialist. Please go to www.naturopathic.org to find a qualified naturopathic doctor (N.D.) in your area to help you.
• Make your physician aware of all the nutritional supplements or herbal products you are currently taking to avoid any negative interactions with any drugs you are taking.
• If you are currently taking a prescription medication, you absolutely must work with your doctor before discontinuing any drug or altering any drug regimen.