A-Z mental health Articles

Anxiety is a normal reaction to stress. In most cases, anxiety is due to thoughts or emotions. It starts with your perception of a situation. Your body reacts to a perceived threat the same way it would if there were an actual threat. It becomes pathological when it becomes constant and/or when it prevents you from your normal activities of daily living. At this point, it is most often referred to as an anxiety disorder. How anxiety manifests in the body, and the severity with which it manifests, varies significantly between individuals. Continue reading to learn about symptoms, causes, and natural ways to support anxiety. 

Symptoms of Anxiety

Anxiety symptoms can be mild, such as sweaty palms, a flushed face or a mildly increased heart rate. More intense bouts of anxiety are often referred to as panic attacks. Individuals are often overwhelmed with both physical and emotional sensations of impending death. For some, these attacks are unpredictable, while for others they are situational (public speaking, heights, crowds, etc). Avoidance of these situations can often prevent their occurrence. Common symptoms include sweating, shaking, heart pounding, dizziness, shortness of breath, numbness/tingling, intense heat or chills and chest pain.

The Many Causes of Anxiety

The causes of anxiety are just as varied and individualized as the symptoms. Stress can both predispose us to attacks, as well as decrease our ability to cope with anxiety when it happens in acute situations.

For some individuals, there is a clear genetic component; some studies have shown that specific areas in the brain, the amygdala and hippocampus. Sleeping and eating habits, as well as availability or a lack of social support, can also greatly impact our ability to cope effectively with difficult challenges. There are also theories that relate anxiety to "chemical imbalances in the brain", more specifically, serotonin imbalances. Medical conditions such as hypoglycemia, hyperthyroidism, strokes, mitral valve prolapse, iron deficiency anemia or adrenal tumours cause the nervous system to respond with anxiety symptoms.

Conventional Anxiety Treatment Options

Anxiety and depression often go hand in hand. For many, anxiety becomes so severe that they feel confined and limited by their symptoms and this, in itself, causes secondary depression. Unfortunately, it is not uncommon for anxiety disorders to be treated with benzodiazepines and other popular antidepressants, the only problem being that for some, this treatment helps with depression but worsens their anxiety. Many commonly used anti-anxiety medications can cause side effects including drowsiness, light-headedness, fatigue, weight gain, decreased libido and dependency. These treatments also fail to address the root cause of the anxiety.

A Natural Approach to Anxiety Support

GABA

Gamma-aminobutyric acid (GABA) is an amino acid that acts as a neurotransmitter in the central nervous system. Its function is to inhibit nerve cells from overfiring. Studies have shown that it works very well with specific B-vitamins, preventing anxiety and stress related messages from occupying cell receptor sites in our brain. It has been used as a safe and natural alternative to diazepam and other tranquillizers, with an equally effective calming result. There is no fear of addiction, and it will not affect libido. Excess intake can actually cause anxiety. It is generally recommended to keep intake below 1000 mg/day.

B Vitamins For Natural Anxiety Support

B vitamins are essential for nervous system function. Deficiencies are often correlated to anxiety, as well as depression and poor stress management. There are many B combinations that include 50-100 mg/day of all the essential B Vitamins.

L-Theanine

Theanine is a component of green tea. For individuals worried about the effects that caffeine can have in terms of exacerbating anxiety symptoms, it is important to know that this is an extract of theanine, an amino acid present in green tea, and contains no caffeine itself. It has been shown to promote calm and relaxation without drowsiness.

Relax with Relora

Relora is a combination of the herbs magnolia and phellodendron. It is effective in reducing stress-induced anxiety by regulating cortisol levels and ensuring a natural pattern of cortisol secretion.

Herbal Remedies For Natural Anxiety Support

Homeopathics are a very gentle and effective way to help lower anxiety, without the worry of interfering with current pharmaceutical medications. Valerian, hops, passionflower, and scutellaria are all herbs that can be used as herbal remedies, or commonly in homeopathic doses and combinations, to effectively relieve anxiety. Valerian can be more sleep-promoting, so it is best taken before bed, and by those who have trouble sleeping due to anxiety.

Lifestyle & Dietary Choices

Breathing exercises that incorporate deep breathing and relaxation have proven effective in easing anxiety symptoms and as a prevention for panic attacks. There are many lifestyle changes and activities that can decrease anxiety, which include: exercise, yoga, getting enough sleep, acupuncture and meditation. Having support from friends and family and a healthy social life, whatever that means for the individual, can go a long way in coping with anxiety.

Talking to a professional can help those who suffer from anxiety. Treatments like counselling and behavioural therapy have proven effective, as well as biofeedback, colour and music therapy. To complement treatments, be sure to limit alcohol, caffeine and refined sugar consumption.

Dietary treatment of anxiety begins with an assessment of nutritional status. Nutritional deficiencies can alter the functioning of the nervous system. Balancing blood sugar is important because fluctuations cause anxiety symptoms. Avoid caffeinated drinks, alcohol, tobacco, ephedra and refined flour and sugar products. Eat a whole foods diet including fresh fruits and vegetables, nuts, whole grains (especially oats), nutritional yeast, eggs and fish.

Looking to spice up your life and increase your libido? Herbs may be able to help. Damiana is a wild shrub that grows in Mexico, Central America, and the West Indies. The leaf and stem are used to make medicine. It is known for its ability to increase circulation to genital and abdominal areas and is often used as an aphrodisiac and energy tonic. It also helps with conditions brought on by low levels of sex hormones.

Key Health Benefits of Damiana

Because the leaves in this plant contain flavonoids such as pinocembrin and acacetin, this herb possesses aphrodisiac properties, especially for women. The estrogenic and anti-aromatase activity of this plant contributes to the increase of sexual excitation. However, this plant offers many other health benefits, including:

• Headache Support
• Bedwetting
• Mood Booster 
• Settles Nervous Stomach, and Constipation
• Prevention and Support for Sexual Problems
• Boosting Mental & Physical stamina
• Aphrodisiac Properties

When Is Damiana Recommended?

Natural health practitioners may recommend this herb for low libido from all causes including menopause, exhaustion and stress, and for male impotence due to age or fatigue for urinary health support or for those who get headaches often. 

Shopping For Damiana Supplement Varieties

As a supplement, it can be purchased as a raw herb, encapsulated herb, tincture or fluid extract. Combination products for sexual enhancement, especially for females, may contain damiana.

When shopping for herbal supplements, make sure you're choosing a brand that uses pure and potent ingredients that are GMO free, organic and wild harvested when possible, especially when opting for tincture, liquid or dried herb formats.

Final Considerations & Potential Side Effects

Damiana binds with iron and stops the absorption of it in the intestines. Take iron supplements away from taking this herb. This herb also alters hormone levels and should not be used in pregnancy or when breastfeeding. 

Inositol is classified as a carbohydrate though it is not a classical sugar and has the sweetness of approximately half a tablespoon of sugar. As a component of the popular Inositol Hexaphosphate (IP6) product available in stores, it is found in many plants particularly fruits like oranges and cantaloupes. It is produced by your body in small amounts and thus is not an essential nutrient; however, in certain circumstances, it can be beneficial to take inositol supplements. 

Inositol Supplement Uses & Key Health Benefits

It is mainly used in the body for signalling and secondary messaging. Specifically, it is used for insulin signal conduction, cell wall assembly, nerve guidance, intracellular calcium concentration control, cell membrane potential maintenance, the breakdown of fats and reduction of cholesterol, and gene expression.

Psychiatric Conditions - studies show that Inositol supplements can be used for psychiatric conditions such as eating disorders, depression, panic disorder, and obsessive-compulsive disorder.

Hormonal Disorders, Infertility and Diabetes - double-blinded studies have shown Inositol to be effective in the treatment of Polycystic Ovarian Disorder (PCOD), hyperandrogenism, oligo-amenorrhea, and insulin resistance – all implicated in infertility.

Blood Pressure, Lipid Metabolism, Cholesterol and Metabolic Disorders in Women – studies showed Inositol supplements are effective in helping reduce high diastolic (the second number in blood pressure readings) blood pressure, increase good HDL cholesterol and lower triglycerides.

It has also been used for diabetic nerve pain, insomnia, Alzheimer’s, ADHD, Autism, hair growth, and psoriasis.

Understanding How Inositol Works Inside Your Body

Psychiatric Conditions - All of the neurotransmitters use Inositol as part of their messaging and communication systems, including the signal conduction pathway for dopamine, norepinephrine, serotonin, and acetylcholine. Producing better communication is one-way Inositol helps many psychiatric conditions.

Insulin Resistance Hormonal Disorders - Inositol works on making Insulin receptors on cells more receptive to Insulin, which in turn reduces the development of insulin resistance and the development of Diabetes, PCOS, infertility related to PCOS and other Insulin-related hormonal disorders.

Cholesterol - Inositol is a lipotrophic agent. This means it reduces fat accumulation in our livers by liquefying it and shutting it away from our livers and arteries thus decreasing the development of fatty liver and clogged arteries. Inositol is usually combined with Vitamin B3 – Niacin – for the treatment of high cholesterol.

Metabolic Syndrome – Studies show the best form of Inositol for treating post-menopausal women suffering from metabolic syndrome is Myo-Inositol. It reduces diastolic blood pressure, increases insulin sensitivity, increases protective HDL cholesterol and reduces triglycerides.

As a strong antioxidant, inositol supplements bind and remove free radicals that are harmful to our body. Some research shows that IP6 slows abnormal cell division and may sometimes transform abnormal cells into normal cells. Supporters claim it effectively prevents kidney stones, high cholesterol, heart disease, and liver disease.

Key Tips For Taking Inositol Supplements

It is available in capsule or tablet form or combination with other nutraceuticals in specific formulations aimed at specific conditions.

Many products combine IP6 with Inositol. Why? The combination has been shown to provide a more powerful immune response than either molecule alone. In addition, the molecule Inositol Triphosphate or IP3 is known to promote and regulate healthy cell growth and division. By combining Inositol with IP6, we are potentially doubling the IP3 content.

Dosage

IP6 appears to have a wide safety range. In one study up to 8.8 grams of IP6 was used safely for 2 years with no reported side effects.

The recommended dosage for IP6 is 2 to 3 gm daily. It is best taken on an empty stomach. There is no Recommended Dietary Allowance (RDA) for IP6.

There is no Recommended Dietary Allowance (RDA) for Inositol and the D-Chiro-Inositol form. Dosages depend on the condition and range from 2 – 18 gms per day.

Essential amino acids are ones that the body cannot produce, and need to be taken in through the diet. Phenylalanine is one of these amino acids. It crosses the blood-brain barrier and is a precursor to the production of many brain chemicals, including dopamine and norepinephrine and hormones, including thyroid hormone and melanin (for skin pigmentation).

How Brain Chemicals Effect Your Health

Dopamine

Dopamine deficiency leads to Parkinson’s disease because the brain is unable to stop unwanted movement. Dopamine also regulates mood and appetite.

Norepinephrine

Norepinephrine promotes alertness.

Hormones: Thyroid & Melanin

Thyroid hormone sets the body’s metabolic rate thus influencing energy, mood, appetite, temperature and weight. Melanin deposits skin pigment and is deficient in the disease called vitiligo.

Phenylalanine is also involved in producing brain chemicals that regulate blood pressure, fluid balance, pain, and fat metabolism.

Key Health Benefits of Phenylalanine

This amino acid can be supplemented for the following conditions:

• Depression
• Schizophrenia
• Pain
• Vitiligo
• Parkinson’s Disease
• PMS
• Obesity
• Arthritis
• Menstrual Cramps

Phenylalanine Supplement Options

The biologically active forms of phenylalanine are D (painkiller), L-phenylalanine (makes proteins and brain chemicals), and DL (does both). They are commonly found in capsules. Aspartame contains phenylalanine and aspartic acid.

Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent the deficiency of other amino acids.

Cautions & Considerations

The amino acids leucine, isoleucine, and valine compete with phenylalanine for absorption. This amino acid shouldn't be used by people with hyperactivity, phenylketonuria, migraines, anxiety, diabetes, high blood pressure, pigmented melanoma, and pregnant women.

Understanding This Neurotransmitter

Serotonin is a neurotransmitter that is a major player in the regulation of mood and behaviour. It also regulates appetite, the dilation of blood vessels and many other bodily processes. It influences sleep by helping regulate the sleep-wake cycle and promoting restful sleep. It also plays a key role in memory and learning, and supporting cognitive functions. Additionally, this neurotransmitter helps regulate digestive processes, as a large portion of it is found in the gut, where it impacts intestinal motility. It also contributes to bone health, wound healing, and even sexual function. Disruptions in serotonin levels can affect all of these systems, highlighting its importance in overall health.

Health Benefits of Serotonin

Deficiency of serotonin leads to depression, anxiety, poor impulse control and possible aggression and obsessive behaviours; therefore, serotonin's health benefits are the opposite of these health concerns. Prescription antidepressants alter the amount of time this neurotransmitter is available for the brain cells to use or increase the amount that is released.

How Does Serotonin Work in The Body?

Serotonin is released by the stomach in response to fullness signals to the brain that it is time to stop eating. Deficiency in this neurotransmitter can lead to overeating and obesity. This also accounts for the fact that when we are under stress our appetite tends to change. Some people become deficient in this neurotransmitter and gain weight because they overeat. Others lose their appetite partly because their brain is reacting to high levels of this neurotransmitter being released during the stressful episode. This neurotransmitter also decreases the diameter of blood vessels, which is helpful in headaches and migraines that are caused by increased blood flow in the brain.

Serotonin Boosting Supplements

Serotonin is not safe for direct administration. However, there are several options to enhance the body’s production without taking serotonin itself. Protein intake is important because it contains the amino acid tryptophan, a precursor to this neurotransmitter. A supplement called 5-HTP is an activated form of tryptophan that can also be supplemented to help with the production of serotonin.

Vitamin B6, pyridoxine, acts in the cascade to produce serotonin, from tryptophan. The absorption of B6 is improved if all of the B complex vitamins are taken along with it. For specific information (dosing, safety issues, etc.) on the supplement mentioned follow the link.

St. John’s wort is one of the top-selling natural health products. It is also one of the most well-studied plants, with many scientific trials attesting to its efficacy as an infection fighter, anti-inflammatory, wound healer and anti-depressant. Its medicinal value has been attributed to a chemical called hypericin. Hypericin has shown to have anti-viral activity, including anti-HIV activity, by stimulating killer T cells.

How Does St. John's Wort Work in The Body?

T cells are immune cells that respond to viral infections. It inhibits the hormone cascade that results in inflammation, heals tissue and improves nerve conduction. As an antidepressant, hypericin increases the number of neurotransmitters in the brain, including serotonin. Serotonin is involved in the brain’s response to well-being, hunger, and many other sensations. Trials of St. John’s Wort versus prescription antidepressants have given clinical backing to the use of this herb for mild to moderate depression. This herb is recommended by natural health practitioners for a variety of other conditions including, internally, for viral infections and anxiety, and externally for wound healing, skin infections, nerve pain, bruises and muscle soreness.

St. John's Wort Supplement Options

This herb can be purchased as a loose herb, encapsulated herb, tablets, oil, extract or tincture. Internal preparations should be standardized to assure the consumer that the preparation will yield medicinal effects. St. John’s Wort's red coloured oil is used topically, although it stains so use it carefully. It can be rubbed into the affected area at full strength or diluted in a carrier oil (any food grade oil will do). This herb is found in formulas for infections, inflammation, stress, and depression.

Important Information

Do not use St. John’s wort in pregnancy. Internally, supplementation for 4-6 weeks is necessary to see results. May cause drowsiness or sun sensitivity. Not for use in severe depression. May cause increases in liver enzymes and should be used with caution by individuals with liver disease. Due to its activity in the liver, St. John’s wort can affect the levels of these medications: sedatives, photosensitizing drugs, antidepressants, MAO inhibitors, narcotics, analgesics, digoxin, HIV medication, anti-rejection medication and oral contraceptives. If you are taking medication, it is always best to consult a practitioner before taking this herb.

In today's fast-paced world, stress support and mental clarity are priorities. Thiamine has gained attention as a natural compound known for promoting calm focus without drowsiness. Commonly associated with green tea, this unique amino acid is available in supplement form to increase relaxation, mood balance, and cognitive performance. As interest in gentle, non-sedating stress support grows, theanine continues to stand out as a research-backed option for daily wellness.

What is Theanine?

Theanine, also known as L-theanine, is a non-protein amino acid primarily found in the leaves of the tea plant (Camellia sinensis) and, in smaller amounts in certain mushrooms. Unlike many amino acids, it is not used to build proteins in your body. Instead, it exerts unique effects on the brain and nervous system. After consumption, it readily crosses the blood-brain barrier, where it influences neurotransmitter activity. It is especially valued for its ability to promote a relaxed, yet alert mental state.

Health Benefits of Theanine & How It Works in The Body

Theanine supports health through its effects on brain chemistry and the stress response. Once in the brain, it helps increase levels of calming neurotransmitters such as GABA, serotonin, and dopamine. At the same time, it may reduce the excitatory effects of glutamate, helping to balance neural activity. 

This mechanism contributes to several key benefits, including:

• Supports Stress Management by moderating the body's physiological response to mental tension.
• Supports Sleep Quality indirectly by calming the mind before bed

Its Effects on GABA & Dopamine

The medicinal properties of theanine come directly from its ability to increase the level of the brain neurotransmitters, GABA and dopamine. GABA and dopamine do not cross the blood-brain barrier, making supplementation with these substances ineffective in terms of affecting the nervous system. Supplementation using precursors to these substances is necessary. GABA, being an inhibitory transmitter, balances or regulates neuronal excitability throughout the nervous system. Studies have shown that individuals with impaired or deficient dopamine have problems with mood, memory, attention, sleep, cognition and learning.

Theanine's Effects on Alpha Waves

This amino acid has also been shown to directly stimulate alpha waves, the brain wave emitted during awake and relaxed periods and used as an index of relaxation. Unlike the caffeine high that many get from their morning cup of coffee, the caffeine in tea is counteracted by theanine, actually allowing for a calming effect. This amino acid works antagonistically against the stimulatory effects that caffeine has on the nervous system. This allows theanine to promote relaxation without sedation, providing you with a calm, but alert state. 

Immune System Support

Theanine is also said to boost the immune system by giving extra support to T cells, white blood cells that play a significant role in cell mediated immunity.

Through its gentle modulation of neurotransmitters and brain wave patterns, theanine offers a balanced approach to stress relief, cognitive support, and overall mental well-being. 

Theanine Supplement Varieties

Theanine can be consumed via tea or as a powdered or encapsulated supplement. Many professional companies market L-theanine or Suntheanine versions of theanine, which are thought to be purer and more easily absorbable forms. The typical recommended dosage is 200-250 mg/day, taken as needed throughout the day or 30 minutes before bed to help maintain sleep. L-Theanine can be found as part of a variety of formulas aimed at stress and anxiety reduction.

Important Information

Theanine is generally considered a safe and non-toxic substance, although there has been no clear evidence of its safety during pregnancy and lactation. It is best to avoid this supplement during these states.