The researchers at Stanford found that a part of the brain, called the anterior insula, is the key player in determining potential threats, which in turn helps us anticipate and avoid those threats.Anxiety is a protection mechanism, originally intended to protect us from physical harm. But it’s now evolved to also protect us from social or economic threats too.

Gregory Samanez-Larkin and co researchers told subjects to anticipate losing money. Whilst they were doing this researchers scanned their brains. The findings revealed that those who had greater activation of their insulas did better at avoiding financial loss over the following months. Conversely, those subjects who had low insula activity suffered greater financial loss, not being able to anticipate or learn about potential financial pitfalls.

So, worry more and avoid getting in a financial mess, sounds good right? Yes and no. Being more aware about issues, like finance, is never a bad thing. The problem occurs when anxiety becomes overwhelming, which was demonstrated by the over activation of the insula in this study.

When this happens a whole set of new problems occurs… physical and mental exhaustion of stress, problems thinking clearly and focused, problems relaxing and sleeping, and so on.These problems that follow intense anxiety often impact all areas of the sufferers life, including relationships, work and health.

The trick with anxiety is finding an optimal level - just enough to keep you on your toes, but not too much so that it begins to become more of a hindrance than a help. As with most things in life, balance is the key.

References: Association for Psychological Science (2008, April 5). A Little Anxiety Is Sometimes A Good Thing.

If you worry about your health a lot you may continually go to your doctors, even though he’s already given you the all- clear. Or if you continually worry about your partner getting involved in an accident you may end up phoning them every hour, just to make sure. Perhaps you have to buy something but you’re worried you might by the wrong one. You spend hours and hours on the internet seeking out the best solution, trying to get assurance that you’re buying the right one.

Before long, seeking reassurance becomes a crutch which you keep using over and over again, preventing you from ever being able to deal with worry feelings properly. It becomes a bit like a drug… “Just a little bit of reassurance and I’ll be ok in minute.”

Another problem with this behavior is we all tend to interpret information and advice in a way that supports our pre- existing beliefs. Sooner or later you begin to doubt the reassurances and need to find more assurances from other sources. By learning not to depend on reassurances you learn a healthier way of handling your anxiety…

First you need to become aware of any reassurance seeking behaviors. When you have identified these behaviors create a new ones. For example…

Old: Going to the doctor’s every week to see if I’m still healthy. New: Limit check-ups to an amount of time that your doctor recommends, and only go to the doctor’s when you have genuine concern, i.e. a real symptom.

Old: Spending hours of research before buying something. New: Give yourself a set amount of time to decide, then make a decision and stick with it.

By learning to stop always seeking reassurance not only do you start to undo the automatic cycle of anxiety, but you also learn that you can cope just fine without the need for constant assurance. This in turn creates a sense of self-confidence and self-esteem, which are two other vital ingredient for overcoming anxiety.

“Magnesium deficiency can produce symptoms of anxiety or depression, including muscle weakness, fatigue, eye twitches, insomnia, apathy, poor memory, confusion, anger, nervousness and a rapid pulse…Psychiatrists all too often rely on prescription drugs for suffering patients and have no insight into the metabolic functions of the mind and body and what happens when nutrients are deficient. Anxiety and depression are often nutrient deficiency diseases and chemical sensitivities, not drug deficiency diseases.”[2]

When you experience anxiety there is a series of reactions in your body: hormones adrenaline and cortisol get pumped into your bood stream, your heart begins pumping faster, blood is drawn away from the stomach to muscles, the liver releases energy. All these reactions deplete levels of magnesium. Now here’s the kicker…

As magnesium levels become lower, your body becomes even more stressed, which causes more anxiety, which leads to more magnesium depletion, and so on. The self-perpetuating cycle gradually gets worse and worse and can be one of the causes behind constant background feelings of worry and anxiety, and panic attacks. The only way to break this cycle is to increase magnesium intake.

The first obvious step is to increase magnesium via diet, by eating more magnesium rich foods: almonds, walnuts, cashews, spinach, oatmeal, most beans, bananas, lentils and avocados. But even if you have a healthy balanced diet, getting the required amount of magnesium can be difficult, which is why I recommend magnesium supplementation for anxiety sufferers. Studies have proven the benefit on general anxiety…

“A large three-month, double-blind, placebo-controlled study tested the possible anti-anxiety benefits of a combination therapy containing the mineral magnesium (150 mg twice daily) … Study participants all suffered from generalized anxiety disorder of mild-to-moderate intensity. The results indicated that the combination treatment was more effective than placebo. No significant side effects were seen. This particular therapy is currently used in France.”[3]

…depression and anxiety…

“Case histories are presented showing rapid recovery (fewer than 7 days) from major depression using 125-300mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Magnesium was found usually effective for treatment of depression in general use. Related and accompanying mental illnesses in these case histories including headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, also benefited.”[4]

…and even panic….

“I began taking magnesium 3 weeks ago for Panic Attacks and Anxiety. After YEARS on various Prescription drugs I recently heard about the effects of Magnesium Taurate on Panic/Anxiety. So far I have cut back to half the dose of Zoloft (which I’ve taken for the past 4 years) and 75% LESS Clonazepam! Hoping to be prescription Rx free very soon! I’m extremely happy and would suggest it highly.”[5]

300 - 400mg of magnesium is a good starting point. Divide the doses into two and take at separate times of the day, for example, 150mg in the morning and 150mg in the evening. Most multi-vitamins contain only very small amounts of magnesium and usually in the form of magnesium oxide which is very hard to absorb. Instead stick with magnesium citrate, magnesium taurate or magnesium glycinate which are much better absorbed.

Precautions: People on certain antibiotics shouldn’t take magnesium. Magnesium inhibits absorption of tetracyclines, ciprofloxacin, vancomycin, isoniazid, chlorpromazine, trimethoprim, nitrofurantoin and sodium fluoride. Take these medications two to three hours before or after magnesium. As always this information is for educational purposes only. Please consult your doctor before taking any medical steps.

For a few people magnesium supplementation will have a significant effect on their anxiety or panic. But remember it’s not a magic bullet, for most people it’s just another piece of the anxiety puzzle. As you keep filling in the missing pieces the cumulative effect can be very powerful.

References:

1. Durlach, J., Recommended dietary amounts of magnesium: Mg RDA, Magnesium Research 2, 3, 195-203, 1989.

2. Dean, C. Miracle of Magnesium (2005) Ballantine Books.

3. Hanus M, Lafon J, Mathieu M. Double-blind.Curr Med Res Opin. 2004;20:63-71.

4. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment Med Hypotheses. 2006;67(2):362-70. Epub 2006 Mar 20.

5. Tina V. “TinasArk.com” Las Vegas, NV

Millions of years of evolution have fine-tuned our bodies for “hunting and gathering.” As little as two thousand years ago the majority of us were still huntergatherers. Our ancestors would spend much of their lives foraging for fruit and nuts or chasing wild animals for meat. They had no choice “physical activity was a way of life; without it they wouldn’t get food.

From the twentieth century on, things began to change. TV sets and comfy sofas have become the norm, cars transport us around, labor-saving devices and power tools are common place. We don’t even have to leave the house in order to stock up on food anymore thanks to the internet. Physically, life is easier than it has ever been in human history. Now we only have to trundle a few meters to the fridge to get our nourishment, exercise is no longer needed to survive day to day. But this comes at a cost…

Mental problems, mood disorders including anxiety and panic, substance abuse, obesity, immobility in the later years of our lives, and premature death from heart attacks, strokes, diabetes, and cancer are all on the rise. Physical activity is known to ward off and help prevent all of these conditions. Is it any coincidence that since the war people have become more sedentary, and at the same time mood disorders have risen, in almost direct relation? Studies have shown that people born after 1950 are ten to 20 times more likely to suffer from mood disorders.

A massive study done in the U.K. surveyed over 15,000 people, showing that those who exercised had much greater feelings of emotional well-being than those who didn’t.8 In an even bigger study carried out on 55,000 people in the U.S. and Canada, the scientist Thomas Stephens wrote:

“The inescapable conclusion of this study is that the level of physical activity is positively associated with good mental health … when mental health is defined as positive mood, general well-being, and relatively infrequent symptoms of anxiety and depression. This relationship is independent of the effects of education and physical health status … The robustness of this conclusion derives from the varied sources of evidence: four population samples in two countries over a 10-year period, four different methods of operationalizing physical activity, and six different mental health scales.”

Studies on people diagnosed with specific anxiety disorders give more concrete evidence about the powerful effects of exercise. Psychiatrist Egil Martinsen used exercise as a primary form of treatment for 92 patients, 36 of whom had specific anxiety disorders. Each did one hour of aerobic exercise a day, five times a week. After eight weeks all of the 36 anxiety sufferers had significant decreases in their anxiety scores. A follow-up study on 79 patients, all with anxiety, came to the same conclusion. Half the group walked or jogged while the other half did stretching and breathing exercises. Anxiety levels were down in all patients.

Powerful stuff!

Many many years ago, when we used to live in caves, man was driven by automatic responses that were beyond conscious control. One of the most vital was the flight-or-fight response. When man needed to run or fight danger, or chase down prey this response would kick-in, sending a surge of hormones through the body allowing him to think and react quicker.

This response was crucial for evading dangerous prey and for hunting. Without it the human race would be extinct.And these responses are still part of modern man, but now there is a big difference…

We no longer need to hunt or run from prey, yet when we are faced with a daunting situation that isn’t necessarily life threatening, our inner brain reacts to it as if it our life was in danger. Then the age old flight-or-fight response kicks in.

Things that cause stress, be it from real dangerous situations or otherwise, are called stressors. Modern society is plagued by these every day stresses. In day-to-day life we are exposed to dozens, if not hundreds, of these little stressors: your alarm clock waking you, seeing war on the TV news, rushing for the bus before you miss it, that cup of coffee you just drank, this list is endless…

• Social stress (e.g. talking to people, making presentations)
• Family (e.g. arguing with family, death of loved one)
• Change (e.g. moving home, getting sacked)
• Chemical (e.g. pesticides, pollution)
• Work (e.g. deadline pressure, pressure for promotion)
• Commuting
• Decision making
• Phobias
• Disease
• Wound healing
• Infection
• Pain
• Environment (e.g. loud noises, poor living conditions)
• Negative attitude or beliefs
• Emotional stress
• Fear
• Financial pressure
• Overexertion
• Lack of sleep
• Too little or too much exercise
• No relaxation
• Allergens
• Toxins
• Lack of nutritious foods
• Too much sugar / white flour products
• Caffeine
• Alcohol
• Smoking

These stressors all trigger the flight-or-fight response, even if only for a short burst. But these short bursts have a cumulative effect. Our body can only handle so much stress before it has to counteract the response; there is only so much adrenaline and other stress chemicals your body can produce.

Eventually, given prolonged stress, your body becomes resistant to the signals of stress. This may sound good, but it’s anything but. Without the normal stress response to protect your body, any stressors that aren’t dealt with have a direct impact on the body.

Every time you experience stress, physical or mental, your body’s reaction is to produce hormones to help you deal with that, most notably adrenaline and cortisol. These hormones help you push on in difficult stressful times, helping you utilize your body’s resources the best it can.

But eventually your stress response becomes fatigued. When this happens your ability to pump out these coping hormones reduces. This is known as adrenal fatigue. And when this happens everything is made worse; you become more snappy and may suffer outbursts of anger, you worry more, silly things get under your skin and irritate you, depression and anxiety increase - you become more emotionally unstable. To fully overcome anxiety, you need to learn to reduce your stress, or manage it better.

The good news is that counteracting stress is a fairly easy process, and by doing so you can reverse its negative effects. Something else to bear in mind is that not all stressors are detrimental. In fact, some forms of stress are positively healthy. Take exercise, for example, which paradoxically reduces stress.

But what is even more worrying is this is not an isolated case, with upwards of 7 million people reportedly taking a similar mix of prescribed drugs. Even if taking similar medications doesn’t kill it can cause serious complications within the body.

Heath’s father sent the warning that: “Heath’s accidental death serves as a warning to the hidden dangers of combining prescription medication, even at low dosages.”

But just taking one drug is not without risks either. Dr David Healy (North Wales Department of Psychological Medicine) found that taking Prozac, a popular anti depressant and anxiety drug, “may encourage suicide.” His studies showed that out of 20 people, 2 became dangerously suicidal after taking Prozac. An even more frightening statistic when you consider that 38 million people world wide take this drug daily.

Dr Healy also questions the prescription of these drugs… “There are risks with these pills and benefits. Doctors need to make sure that the people they give these pills to are going to benefit, and that taking the risk is worthwhile - I don’t think that always happens. This is a very worrying state of affairs.”

Whilst drugs can have benefits, they should not be the first step to trying to ease mood disorders, especially given that there are number of natural remedies which have been proven over time to help — without the side effects and dangers often associated with drugs.

Indeed, recent studies from Canada indicate that the number of people suffering from panic is closer to 1 in 30 people. Other research shows that the most common symptom of panic attacks is a rapid pounding heart, but many other symptoms were also reported:

87% self-reported palpitations (extra heartbeats) in panic attacks

82% self-reported fear of loss of control symptoms in panic attacks

71% self-reported dizziness or fainting-like symptoms in panic attacks

64% self-reported sweating symptoms in panic attacks

62% self-reported breathing difficulty symptoms in panic attacks

49% self-reported detachment with reality type symptoms in panic attacks

44% self-reported fear of dying type symptoms in panic attacks

42% self-reported paresthesia/tingling/numbness symptoms in panic attacks

33% self-reported nausea or abdominal symptoms in panic attacks

33% self-reported “going crazy” type symptoms in panic attacks

18% self-reported “choking” type symptoms in panic attacks

Typically women are twice as likely to suffer anxiety attacks than men, and anxiety attacks are more likely to occur in 17 to 50 year olds, typically starting between the ages of 25 and 33. Panic disorder usually occurs after a pro-longed period of stress or very sudden burst of stress, such as a family death or separation.

It seems panic is more likely to affect single people than those in a relationship. Finally, despite often crippling side effects of panic attacks, many sufferers manage to hold to regular work.

The common thread between people with panic disorder is fear of body sensations. It’s fear that powers your panic. Your body’s response to this fear is to trigger the flight-or-fight response. This ancient response is your body’s way of dealing with dangerous situations, so when you are in a dangerous situation you can more easily fight that danger or run from it.

However this response isn’t perfect.It can be set-off by situations, that although they may cause fear, aren’t actually dangerous. This is what happens when you have a panic attack. During the flight-or-fight response the hormone adrenaline is pumped through your body, and it’s this hormone that causes many of the symptoms associated with panic:

• Accelerated Heartbeat: Blood is pumped around you body more quickly to provide more oxygen to the muscles, which means heart rate increases. Your heart might be pounding so hard you fear you’ll have a heart attack.

• Deeper More Rapid Breathing: To provide more oxygen to allow you body to create more energy. This can lead to sensations of a tight chest which may cause you to believe that you’re suffocating. It can also cause you to feel dizzy and light headed, so much so you might believe you’re going to faint.

• Increased Muscle Tension: This helps prepare for action. Muscle tension can cause muscle ache or shaking. In particular this can lead to the sensation of “jelly legs” where your legs feel weak and shaky.

• Digestion Stops: All your body’s resources are diverted to vital survival responses, digestion isn’t one of those. This can cause feelings of nausea.

• Blood Drains From The Skin: This frees up more blood for the muscles. Blood often drains away from fingers and toes, which is why hands and feet can feel weak and tingly too.

• Sweating: To keep the body cooled in the event of intense action.

• Dilation of Pupils: To help focus and view any potential threats. This can sometimes cause blurring of eyesight or sensitivity to light which can cause strange visual effects.

• Dry Mouth: Saliva production stops, digestion is not required at this time. This can cause sensations of a dry throat, which can cause uncomfortable swallowing feelings. For some people it feels like they are choking.

• Senses Become Primed: You become highly sensitive to sight, sound and surroundings. Again, this helps detect any possible danger more readily. It can also cause what many panic sufferers experience as surreal feelings of unreality.

Sound familiar? That’s right, many of your panic symptoms are not really symptoms at all, they are simply the effects of adrenaline surging through your body, which has been triggered by fear.

According to the Diagnostic and Statistical Manual IV (DSM-IV) you must have the following symptoms to be classified as suffering from panic disorder:

• Have redcurrant unexpected panic attacks.

• After a panic attack has been followed by you having at least one of these: 1. Persistent fear or concern about another attack. 2. Fear of what could happen during the next attack e.g. “I could have a heart attack”, “I could faint”, “I might go crazy.” 3. You start changing your behaviour e.g. avoid certain places or activities.

• Panic disorder means you may or may not have agoraphobia (this is the fear and avoidance of certain places, which can sometimes cause panic sufferers to stop leaving their home altogether.)

1. You Don’t Eat Your Damn Fish… There’s stuff found in fish called omega-3 fatty acids. Omega what? Don’t worry about what they are, just know your brain is made up of two thirds of fatty acids. Without omega-3’s your brain can’t rebuild and maintain itself…and mood disorders kick in. Salmon for dinner?

2. You’re A Vampire… Are you allergic to light? Well try getting outdoors once in a while. The bottom line is this: when you don’t get enough light, many of your brain chemicals which influence good mood and cognitive functioning diminish. And no, regular lamps and bulbs don’t count. Exposure to 20 to 30 minutes of bright sunlight a day can make a world of difference.

3. You’re In Sleep Dept… Those bags under your eyes, they’re a clue. A clue you aren’t getting enough shut-eye. Lack of sleep accumulates, as do its effects. There’s not one person who doesn’t feel less anxious and happier after a few good night’s sleep. Shoot for at least 7 hours a night. Studies show that after subjects had recovered their sleep debt, mood, levels of calmness, and energy levels are massively improved.

4. You Have No Finger Nails Left… Living in a state of constant stress drains vital hormones and hammers your Central Nervous System. When this happens you can find yourself in a state of Adrenal Fatigue. And when this happens you become more snappy and may suffer outbursts of anger, you worry more, silly things get under your skin and irritate you, depression and anxiety increase – you become more emotionally unstable. Perhaps time for a new job?

5. You Don’t Manage Your Stress… Yes, stress an unavoidable part of life. How you handle it massively influence how it effects you. By exercising, eating healthfully and getting adequate rest your ability to tolerate stress becomes improved. Ok, keep the job then.

6. You’re Sponsored By Dunkin Doughnut… Over-consumption of bad fats causes havoc with many people’s brain chemistry. These fats include hydrogenated fats, trans fats, and omega-6 fats. Fried foods, processed foods, bakery foods, chocolate, margarine, safflower oil, sunflower, corn oil, sesame oil, peanuts — your taste bud thinks they’re awesome, your brain doesn’t. Screw your taste buds.

7. You Don’t Relax Enough… Just chill. Seriously, learn to unwind. Listen to some calming music, catch a power nap, go for a walk in the park – anything, just learn to unplug and relax for a while. When you do your nervous system has a chance to catch it’s breath.

8. You’re a Time Management Dummy… Guess what? Rushing around like a headless chicken won’t help you get things done quicker. Organize yourself. Get a dairy. Block your day out. Plan your time. Stick to it. Still not enough time? Well guess what buddy… there’s only 24 hours in a day. Cut your commitments. Something got to give, don’t let it be your health.

9. You’re an Idle Idiot… You sit on your tush all day in front of your computer, then go home and sit slob around in front TV. Well done for totally ignoring your “hunter-gatherer” genes which have evolved over millions of years, which means exercise is a vital part of our healthy functioning. This includes functioning of your brain and all it’s neuro-chemicals….Is it any coincidence that since the war people have become more sedentary, and at the same time mood disorders have risen, in almost direct relation? Studies have shown that people born after 1950 are ten to 20 times more likely to suffer from mood disorders. Overwhelming anecdotal and scientific evidence shows that those who exercise are less depressed and anxious than those who don’t. Get off your butt, go for a brisk walk.

10. You’re a Sugar Addict… Think diabetes is the only thing you can get from eating too much sugar? Think again amigo. Eat too much crap on a regular basis and you’ll develop hypoglycaemia (different to hyperglycaemia). The symptoms of hypoglycaemia are suspiciously similar to that of anxiety. Do yourself a favour, cut the soft drinks, refined breads, processed foods, breakfast cereals, diet bars, pizzas and the like – they’re chock full of refined sugars and carbohydrates.

11. You Think Protein is Only for Body Builders… Proteins supply the raw materials for feel-good brain chemicals. Don’t eat enough protein and your mood and anxiety will worsen. Fish, shellfish, chicken and other poultry, eggs, cottage cheese, lean pork, lean beef, skim milk, nuts, legumes and beans — eat them

12. Your Breath Stinks… Every time you consume caffeine your own natural abilities to produce feel-good chemicals are reduced, so you need even more caffeine. Caffeine increases activity of the sympathetic nervous system, causing the release of adrenaline which can trigger feelings of anxiety and panic. Caffeine reactions in some people are identical to symptoms of anxiety and panic: fuzzy thinking, rapid heartbeat, shakiness, tingling in the fingers and toes, light- headedness. It’s not uncommon for such people to be prescribed anti-anxiety medication, when all along the symptoms were triggered by caffeine intake. Cut down on the coffee, tea and cola. You’ll have less anxiety and better smelling breath. Yay.

13. Fruit and Veg, What?…. You know those funny shaped colorful things in the that you never buy. Fruit and vegetables are packed full of fiber, vitamins, minerals, enzymes and phytonutrients which your body and brain depends on. There are a number of anxiety-related reasons why you should try to get your five pieces a day, not least because of their powerful antioxidant properties. Oxidation of brain cells can lead to a number of neurological and psychiatric conditions, including anxiety disorders.

14. Your Gut’s Been Invaded… Candida is an often unrecognized cause of anxiety. The vicious circle is usually triggered by stress which increases a bad bacteria called Enterococci. This causes Candida to rapidly increase. The result: “the most common symptoms are abdominal bloating, anxiety, constipation, diarrhea, depression, environmental sensitivities, fatigue, food sensitivities, fuzzy thinking, insomnia, low blood sugar, mood swings, premenstrual syndrome, vaginal or bladder infections, and ringing in the ears.” (Digestive Wellness, by Elizabeth Lipski.) Try eating some natural live yoghurt.

15. You’re A Miserable Old Grump… Anxious people have higher levels of negative mood. When you are happy, suddenly anxiety isn’t such an issue. Simple solution – do stuff that makes you happy. Book that meal at the restaurant, plan that trip abroad, spend more time with family, whatever… just have some fun. Else, what’s the point!

More anxiety tips right this way…

To that in perspective, if you there are a hundred people who live on the same road as you around five of them will suffer from general anxiety. That’s right, you probably brush shoulders with anxiety sufferers every day without even realizing.

The simple reason for this is because anxiety is often a disorder that people suffer with in silence, or that medications are used to block (but not cure) anxiety symptoms. Typically they will be prescribed anti-anxiety or anti-depression drugs.

But it’s not just the U.S. where anxiety is such a major problem. For example in Australia 1 in 35 adults suffers with this condition. Whilst in Canada 1 in 23 do, and in Italy 1 in 33 have to deal with general anxiety. These statistics are fairly common worldwide.

General anxiety is most prevalent in women aged 20 to 50 years. In fact, women are twice as likely to suffer from GAD as men. But this is not to say that men, or older or younger people don’t develop general anxiety, because they do.

Anxiety sufferers commonly visit the doctors far more than non anxious people, seeking relief for both the mental distress and physical symptoms. Statistics indicate that if you suffer with general anxiety you are five times more likely to make a trip to your doctors.

General anxiety sufferers not only have to contend with intense worry and anxiety, but all too often depression goes hand-in-hand with this disorder.