1. Lose Weight
2. Get a Better Education
3. Get Fit
4. Eat Healthy Food
5. Manage Stress

Coming in to 2023, according to Statisa.com, America’s top New Year’s resolutions were¹:

What are your up coming New Year’s Resolutions going to be?

Lose Weight

Of course it’s easy to make resolutions, but hard to keep them. So what can you do to make it easier? While there is no substitute for willpower and commitment, this article will review some nutraceuticals which may actually help you be more effective at adhering to resolutions.

We all know that diet and exercise are necessary components for a successful weight loss program. In addition there are nutraceuticals which can also help. Two of these are L-carnitine and Garcinia cambogia.

L-carnitine
The amino acid L-carnitine plays an important role in energy production by chaperoning activated fatty acids into the mitochondrial matrix to be metabolized.² Unfortunately, research suggests that being overweight is associated with carnitine insufficiency, Studies have also shown that supplementation with L-carnitine is capable of promoting greater weight loss than with diet and exercise alone (500 mg-3 g/day),^4,5,6 and improving various measures of exercise performance and recovery (2 g/day).^{7,8,9,10,11,12,13,14}

Garcina cambogia
Garcina cambogia is a tropical plant that contains a compound known as (-)-hydroxycitric acid (HCA)—which has some interesting biological properties.¹⁵ Specifically, research indicates that HCA may help reduce the conversion of carbohydrates into fatty acids,^17,18 which could mean less fat stored in your fat cells. Also, research^{19,20,21,22,23,24} suggests that HCA may help reduce appetite and food intake. In one study with overweight men and women,²⁵ 300 mg HCA (as G. cambogia extract standardized for HCA), three times daily, 60 minutes before lunch and dinner, and 2 hours after dinner (to prevent snacking in the evening) resulted in 15–30 percent reduced calorie intake. Furthermore, human clinical research26 demonstrated that 440 mg HCA three times daily, 30 minutes prior to breakfast, lunch and dinner (as G. cambogia extract standardized for HCA) resulted in 14 lbs weight loss, compared to 8 lbs weight loss with diet and exercise alone (1200 calories/ day low fat diet, exercise 3 times/week). Other research has shown similar results.^27,28,29

GET A BETTER EDUCATION

Arguably, getting a better education will take more of a time commitment than any other resolution discussed in this article. Of course it’s also the resolution that is most likely to get you a better job and outlook for the future. Nevertheless, it will involve a great deal of reading and studying, which means that you need to have a good memory and good cognitive function. Phosphatidylserine (PS) may be able to help. PS is an integral component in the structure of the brain and spinal cord, and a significant amount of published clinical research has demonstrated that PS supplementation supports various cognitive parameters in adults and in children.³⁰ This is an important consideration if you’re a middle-aged adult going back to school, because that’s the time that age-related memory impairment can start to rear its ugly head. Luckily, research^31,32,33,34 has shown that 100–300 mg of PS daily has helped reduce memory complaints and improve memory difficulties (including learning and remembering written information) in age-related memory impairment. PS can also help young adult students. This was shown in a study³⁵ on 17–18 year old students who received 100 mg of PS daily. Supplementation with PS resulted in significant improvement in memory and improved cognitive performance in students.

GET FIT

Getting fit is primarily a function of a regular exercise program, as well as good nutrition. Naturally, anything that can help you achieve results more quickly or effectively is desirable— assuming that we’re talking about something healthy and legal. In this case, L-arginine, beta-alanine and branched-chain amino acids fit the bill exactly.

L-arginine
The amino acid L-arginine is a precursor to nitric oxide, a vasodilator produced by the body to facilitate circulation.³⁶ Consequently, supplementation with L-arginine has been shown to increase oxygen transport during exercise and improve aerobic exercise (6 g/day)^37,38 and increase circulating growth hormone levels in response to exercise (5–9 g/day, 30 minutes before exercise);³⁹ and growth hormone can help support the development of new muscle.

Beta-alanine
Research suggests that during high-intensity exercise and strength training, 2.4 grams to 6.4 grams daily of the amino acid beta-alanine improves some measures of physical performance (e.g. increases ventilatory threshold, time to onset of muscle fatigue, time to exhaustion, and total work). A meta-analysis of 15 studies demonstrated that beta-alanine significantly improved exercise measures compared to placebo.⁴⁰

Branched-chain amino acids
Leucine, isoleucine and valine are collectively referred to as the branched-chain amino acids (BCAAs). BCAAs have also been shown to significantly reduce the breakdown of skeletal muscle in normal and exercising Volunteers,^{41,42,43,45,46} decrease muscle soreness and muscle fatigue occurring for a few days after exercise,^47,48 and decrease lactic acid levels during exercise.^49,50,51,52 Doses of 1.3–5.7 g/day have been used.

EAT HEALTHY FOOD

If you think you need to eat a healthier diet, you’re in good company. According the USDA, only 10 percent of the American population eats a good diet.⁵³ So by all means, take every measure possible to eat healthier food. At the same time it’s important to realize that even when your diet improves, that doesn’t necessarily mean that you’ll be getting all of the vitamins and minerals you need. In fact, according to the goals of nutrient intake established by the USDA,⁵⁴ comparing the nutritional goals for Americans to the nutrient content of foods consumed in a 2000 calorie per day diet, there will be insufficient amounts of vitamin D, vitamin E, choline, magnesium (for men only) and potassium. So even if you follow dietary guidelines there is a good chance that you still won’t be reaching 100 percent of your nutrient intake goals.

This doesn’t mean that you shouldn’t bother eating a healthy diet; it just means that you need a nutrition insurance policy in the form of a good daily multivitamin. Not only will this help assure that you fill in the missing nutrient gaps,⁵⁵ but research suggests that a good daily multivitamin may offer other benefits as well, which include supporting better cardiovascular health,^{56,57,58,59,60,61} reducing the risk of certain types of cancer,⁶² improving stress and energy,^63,64,65 and maybe even help you live longer.⁶⁶

MANAGE STRESS

Given the many adverse effects that stress can have on our lives, it makes very good sense to try and manage it better. While this can and should include attempts to decrease external stressors, it can also include techniques like biofeedback to help you remain calmer in the face of stress. Another complementary approach is the use of L-theanine and lemon balm.
L-theanine
Asian cultures have often used teas for relaxation effects. The relaxing effect is, at least in part, caused by the presence of a neurologically active amino acid, L-theanine. In research, L-theanine was shown to significantly increase brain activity in the alpha frequency band (calming brain waves), and improve mental alertness while promoting relaxation,^67,68 L-theanine has also been shown to induce feelings of tranquility in subjects⁶⁹ and have a direct anti-stress effect via the inhibition of cortical neuron excitation (50–200 mg).⁷⁰

Lemon balm
The herb lemon balm is often used as a mild mood elevator and calming herb in people with anxiety. It has been shown to improve attention and calmness in healthy volunteers.⁷¹ In human clinical research,⁷² 600 mg lemon balm extract improved the negative mood effects of stress, with significantly increased self-ratings of calmness. Also, the European Scientific Cooperative on Phytotherapy (an umbrella organization representing national herbal medicine or phytotherapy [aka, herbal medicine] associations across Europe), lists tenseness, restlessness and irritability among the uses for lemon balm.⁷³ The use of lemon balm as a brewed herb offers the additional benefit of delivering the herb as a warm beverage, adding to its soothing qualities.

Conclusion
The use of the nutraceuticals discussed in this article won’t guarantee that you will stick to your New Year’s resolution. You still need willpower and commitment. That being said, these nutraceuticals will provide you with extra support, and they may help you be more effective at adhering to your resolutions.

References
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The post Nutraceuticals to Help You Keep Your New Year’s Resolutions appeared first on Total Health Magazine.

It turns out that our DNA is exquisitely sensitive to even the minutest amount of non-ionizing (non-heating) electromagnetic radiation from wireless technology. Our bodies respond to this type of radiation in a number of ways including the secretion of heat shock proteins—around 20 to be exact—with a corresponding elevation of cortisol.

Out of control cortisol levels and non-stop stress can send your health into a downward spiral resulting in a series of negative consequences besides stockpiling on tummy fat. Practically every single disease known to man is due to unmanaged stress. Your brain can actually shrink; the happy hormone serotonin can take a nosedive, your bone density and strength can diminish, and mental illness can set in.

The two hormones that are most impacted by various types of stress are the ultimate fat promoting cortisol and insulin. Remember, the stress hormones, more than any other hormones, will inhibit your ability to lose weight even if you are on the best diet and exercise program!

STRESS HORMONE # 1 – CORTISOL

This fat storage stress hormone is blocked by omega-3 rich oils:

• Walnuts and walnut oil
• Camelina (wild flax) oil
• Fish and fish oil

When cortisol—your main stress hormone—is behaving itself, it truly is your BFF hormone. It gives you that “get up and go” and provides you with just the right surge of energy in emergency situations whether you are emotionally upset or physically challenged or suffering from low blood sugar. But when you can no longer hit the pause or refresh button, and that cortisol surge won’t quit, then you run the risk of some very unpleasant side effects—including weight gain.

The human brain contains more than 60 percent fat. It also happens to need more omega-3 fatty acids than any other organ or system in the body. The EPA and DHA (docosahexaenoic acid) fats are major players in regulating emotions, mood and warding off depression. These Smart Fats can help to reduce aggression and hostility in a number of clinical studies. They can help to fortify your system so you can mentally handle and cope with stress more efficiently to minimize the damage created by elevated levels of cortisol.

OMEGA-3 FATS EASE STRESS
According to the National Institute of Health, omega-3s help to balance stress hormone levels and provide direct weight loss benefits. They can be supplied by ALA-rich walnut and walnut oil, Camelina oil, as well as fatty fish and fish oil.

Walnuts and walnut oil contain high levels of the omega-3 plant-based ALA, which have many added benefits besides their ability to regulate stress hormones. Camelina oil is also a rich source of ALA, but contains an amazingly high amount of stable monounsaturated fatty acids (omega-7s), as well as vitamin E, which makes it a very beneficial oil for medium-heat cooking. Due to its high antioxidant content, it’s known as the “better” flax. Of course, an even more direct source of the omega-3 fatty acids is fatty fish like wild caught salmon, sardines, anchovies and mackerel.

Walnuts, however, unlike fish or fish oils, are rich in trace minerals like zinc, selenium, calcium, copper, and manganese. Walnuts and walnut oil also pack a serious dose of vitamins B1, B2, B3 and vitamin E— all notably worthy vitamin stress relievers that soothe the nervous system. Walnuts are also one of the richest natural sources of melatonin—second only to tart cherries. Melatonin is the hormone that regulates your body’s sleep-wake cycle. It ensures that you get the sleep you need for restorative rest that also prompts weight control.

Omega-3 rich foods right before bed—like a couple of walnuts or walnut oil in a smoothie—will come in very handy when you consider that just one night of poor sleep can raise cortisol by 45 percent.

As it turns out, sleep and cortisol are intimately entwined. Chronically high cortisol levels disturb sleep, and lack of sleep can make you fat.

SLEEP: THE SECRET WEIGHT LOSS AID
Sleep deprivation has reached epidemic proportions here in the US. Approximately 7 out of 10 Americans report sleep-related problems. Lab tests show that cortisol levels are much higher in sleep-deprived people. A landmark study in 2000 by the University of Chicago’s Department of Medicine revealed that not only does sleep deprivation affect tiredness and immunity, but too little sleep impairs the way your body actually handles food, creating impaired glucose tolerance. This can result in insulin resistance and obesity.

And it’s not just cortisol and insulin that become out of whack without proper rest. A lack of quality sleep also impedes surges of growth hormone, resulting in increased fat tissue and reduced muscle mass—just what you don’t need. Growth hormone is released while you sleep, raising gradually from about 10 PM and peaking at about 2 AM. It also prompts your body to burn fat in order to repair the tiny tears in your muscles caused by exercise. This gives you a higher muscle-to-fat ratio, which boosts your metabolism, helping you to lose weight and keep it off.

In order to boost growth hormone, even more, eat a light cortisol-containing snack of walnuts or a smoothie with walnut oil or even an omega-3 deviled egg—providing your gallbladder can tolerate eggs—just before you retire.

CORTISOL AS FAT MAKER
Cortisol is such a primary fat storage hormone because it activates enzymes to store fat when it comes into contact with any and all fat cells. Abdominal fat has four times the amount of cortisol receptors than any other fat cells and so is a telltale sign of cortisol imbalances that your body can’t hide.

High cortisol levels over a long period of time have huge consequences, such as chronically high blood pressure, memory changes, depression, insomnia, slow wound healing and diabesity (diabetes + obesity, a term coined by my buddy, the late, great Dr. Atkins).

Elevated cortisol levels also depress thyroid function, interfere with progesterone (your body’s natural anti-depressant), raise blood sugar and cause your body to break down muscle tissue to be used for energy—a big setback for weight loss since muscle is a natural calorie burner. The less lean muscle mass you have, the lower your metabolism and the easier you gain weight.

In contrast, extremely low cortisol levels are associated with thinning skin, brittle bones and fibromyalgia—probably due to burned out adrenals. Maintaining balanced cortisol levels that are not too high and not too low is truly a lifetime balancing act and one I find my most challenging!

Cortisol has a nasty habit of making you wake up in the middle of the night. Intermittent frequent awakenings—especially at 3 AM or 4 AM in the morning are often related to cortisol surges, which should be lower to allow you to sleep through the night. When melatonin levels naturally rise, cortisol should be lower. Taking melatonin before bed or drinking several ounces of diluted tart cherry juice may help neutralize excess cortisol and prevent it from keeping you up at night—when you need to be stacking ZZZs and snooze to lose.

FLOWER POWER FOR EMOTIONAL STRESS CONTROL
Repressed emotions can trigger over-eating and bingeing as many of us know. Also, this can impede our best weight loss efforts unless we can learn to cope with emotional issues. Impatience, discouragement, bitterness, frustration, and anger are often common triggers. Granted for many psychotherapy may a viable solution. For those that want to either augment this therapy or find a natural alternative, I would recommend the Bach Flower Remedies. They are a kind of energy medicine similar to homeopathy that offsets emotional turbulence that can be at the root of physical disorders. Developed in the 1930s by Dr. Edward Bach, an English immunologist, the most renowned formula, Rescue Remedy is a five-flower extract combo that is used to help alleviate trauma, whether emotional, physical or psychological.

COMMUNITY CALMS CORTISOL
Women, in particular, benefit from the support of others in being able to handle all aspects of life including stress. A landmark study from UCLA proves something that many of us have already suspected: a unique bond forms between women. A circle of friends makes life brighter and the tough times easier.

The researchers at UCLA demonstrated that women that were under stress produced brain chemicals that opened them up to making and maintaining friendships with other women.

It was generally assumed that when a person experiences stress, the hormonal release creates the typical “fight or flight” response. Women have a very distinct response to stress, as opposed to men. In women, the hormone oxycotin is released which acts as a buffer to cortisol and encourages females to gather with their girlfriends. Men do not have this response because of the high amounts of testosterone they produce. So, when men are stressed they tend to go off by themselves, and when women are stressed they gather others around them.

SMART TIPS: CORTISOL

Here are some smart tips to balance cortisol levels and tame the stress hormone monster so it can’t scare away your best weight loss efforts:

1. Eat walnuts and enjoy walnut oil. This omega-rich nut can be popped into salads and side dishes. The oil—when roasted—is absolutely delicious (one of the tastiest oils I have ever used) and packs serious health benefits. Roasted walnut oil will lift an ordinary salad to the sublime with a basic mix of Romaine lettuce, chopped green onion, cilantro, celery and Celtic sea salt. Serve one tablespoon of roasted walnut oil per salad.
2. Count on Camelina! Camelina is also an excellent oil for those with heart issues—because of its high vitamin E content, it works wonders for blood clots! It’s a tasty salad dressing and can be used in medium-heat sauteing.
3. Eat fatty fish and take fish oil supplements. Try to consume some wild caught fish at least twice per week and also supplement with fish oil on a daily basis to help manage stress better. Just make sure that the fish oil you buy is molecularly distilled and free of heavy metals. Do be aware, however, that fish oil is a natural blood thinner so caution should be taken if you are also taking blood-thinning meds. Choose the newer orange and lemon flavored fish oil liquids or softgels, which seem to be better tolerated.
4. Shake MORE salt. Yes, you heard that right. Most of us are sodium deficient and the right type of salt (I like Celtic sea salt) can support adrenal function and help your body better cope with stress. It may then indirectly balance elevated or depleted cortisol levels. I would recommend at least 1/4 teaspoon in warm water first thing in the morning. Gargle with this and then swallow, as the salt is anti-bacterial to your mucous membranes.
   For an extra boost, try my Adrenal Cocktail. I have used this for years for my over-stressed and overworked clients. It’s best taken mid-morning and/or mid-afternoon. Mix four ounces fresh squeezed orange juice, 1/4 teaspoon cream of tartar and 1/4 teaspoon Celtic sea salt. Take a blood test to actually measure your serum sodium so you can better take care of your body’s sodium needs. Without sodium, muscles become stiff and hardened. Sodium relaxes soft tissue and is incredibly important when you are under stress.
5. Lights out! Let’s talk sleep—a key underlying cause for stress fat. Do try to be in bed by 10 PM when your cortisol levels diminish to their lowest levels (three hours after sunset), and to give muscle-building growth hormone a fighting chance to properly release. Ideally, your body will start to lower cortisol between midnight and 4 AM. If this important cycle is interrupted at all, you can kiss the prospect of ever melting that belly fat goodbye!
6. So, by all means, shut off lights and start to dim them after dark to prepare your body for sound sleep and melatonin activation. Unplug all electronics and keep digital gadgets out of the bedroom to reduce invisible EMF stress. Disable wireless routers before bed and put your cell phone on airplane mode. Aim for seven to nine hours of peaceful, restorative rest.
7. Eschew the blue—at night that is. On the light spectrum, blue light is great for helping you stay alert. One reason: studies show it suppresses melatonin production. As you get ready for sleep, it becomes increasingly important to filter out blue light to keep melatonin production at its peak. That’s why dimming lights before bed may be so helpful to protect melatonin so it can do its job. And, that also means that you should avoid the blue light emitted from computer screens, iPads and your smartphone at night—especially in the hour or two before bedtime.
8. Go barefoot. Going barefoot on your lawn or on the beach for at least 15 minutes a day can help your body get grounded. When you are grounded you discharge chaotic electromagnetic energies and absorb healing electrons from the earth through the body. These healing electrons can start to repair stress damage from elevated cortisol and curtail inflammation and pain by quelling free radicals.
9. Curb the caffeine. Caffeine is an underestimated cortisol spiker that gives you instant energy in the short term but will come back to haunt you later. It also makes you lose key minerals like calming magnesium and calcium due to its dehydrating effects. It is a known blood sugar disruptor and contributes to anxiety and sleepless nights. While a tablespoon of high MCT oil like coconut can help regulate coffee’s blood sugar peaks and valleys, it is even better to opt for a decaffeinated green tea or dandelion root tea, both of which will help give you energy without the crash and fall effect. If you MUST drink your Morning Joe, however, along with that coconut oil, you can spike your coffee with vanilla whey protein powder for a dose of Smart Fats and healthy protein to prevent cortisol spikes.
10. Axe the alcohol. It can raise cortisol and dial down metabolism by greater than 70 percent. You may hate me for this, but alcohol (yup, even wine) makes it difficult for your liver to keep up with its other metabolic duties so it’s not able to balance the rest of your hormones properly.
11. Walk, don’t run AWAY stress. If you are a fitness buff, then you know that intensity, not duration, is the current exercise hot button. Yet, any type of daily movement with deep breathing is a terrific combo to beat stress. Think yoga, Pilates or Tai Chi. But, DO give up that long-distance running. It elevates cortisol—as will any continuous exercise over a two-hour stretch. Burst running is a different story though, so mix it up. As far as I am concerned, I prefer brisk walking or jumping on my mini-trampoline to get my lymph flowing and thoughts in order. At least 20 minutes a day—and 40 minutes is even better—of consistent movement and frequent breaks from sitting at the computer are in order here. Exercise can help you cope with stress more effectively while you rev your metabolism, increase lean muscle mass, burn off belly fat, improve bone mineral density and reduce insulin resistance. You can’t afford NOT to move.
12. Take supplements to relieve tension. In this regard, the very best dietary supplement of all, which controls over 350 bodily processes, is magnesium. It literally acts like a tranquilizer in a bottle. You can take an Epsom Salt Bath (two cups to a tubful of water) to relax your muscles, or consider an easily absorbable magnesium supplement. I am especially a fan of magnesium formulas, which contain a mix of the best co-factors for absorption like the glycinate, malate, taurinate and orotate forms that target blood sugar, muscles, cardiovascular health and ATP energy. I am also a fan of adrenal tissue glandulars and pair this with the highest quality Rhodiola (an adaptogenic herb from Siberia), ideally taken at 7 AM, 11 AM and 3 PM —the times when blood sugar can be at a low ebb, creating physiological stress.

Some of my clients also swear by phosphorylated serine—taken at least four hours before bed—to dampen cortisol surges that disturb peaceful sleep.

The post How Smart Fats Reset Stress Hormones appeared first on Total Health Magazine.

As the healing arts grows, it is important to remember that there are four key domains in healing:

1. Biochemistry. This includes herbals, nutrition and medications.
2. Structural. Including areas such as manipulation, surgery, breathing, exercise, and ergonomics.
3. Biophysics. For example, Acupuncture, Chakra work, Yoga, and NAET.
4. Mind-Body-Spirit. Understanding how the body is a metaphor for what is occurring at a deeper level. For most illnesses, including anxiety and even cancer, complete healing is unlikely to occur unless this is also attended to.

You will find that healing occurs best when all four of these areas are addressed. No individual healer is likely to have complete expertise in all of these areas. As our new healthcare system evolves, and the current one heads to extinction, it is good to see health practitioners from diverse backgrounds communicating and working together more.

So let’s look at how a Comprehensive Medicine approach works when addressing anxiety and stress. I will focus predominantly on mind-body and biochemical aspects, as these are where my expertise is.

Treating Mind-Body Issues
Stress is not inherently good or bad. In fact, stress can be used to force flowers to bloom, and this analogy applies to people as well. The problem is when stress becomes chronic, and is no longer enjoyable. This then contributes to chronic elevation of the stress hormone cortisol, directly triggering anxiety. As the excessive stress becomes chronic, cortisol levels then go too low—ironically also triggering anxiety by causing recurrent bouts of low blood sugar.

A simple way to tell if stress is healthy? Simply check in to see how it feels. If it feels good, it is healthy. What is enjoyable can vary markedly from person to person. For example I enjoyed the stress of skydiving, while for my wife it would feel awful.

A Novel Treatment
The key stress antidote? Check in to see how things feel. This is so important, that I am being purposely redundant. Learn to say NO to things that feel bad. Leave your brain out of it. Our brain is the product of our societal and family training. It simply feeds back to us what we were taught that we should do to make others happy. Our feelings, on the other hand, tap into our own personal authenticity. So choose to focus on, and do, those things that feel good. Once you’ve determined what feels good, then your mind can figure out how to make it happen.

And yes, it is OK to simply choose to focus on what feels good in life, without being in constant battle mode against things you don’t like. Like food choices at a buffet, we don’t have to protest for the removal of those foods we don’t choose to eat. Simply ignore them and pick those things you like. You will find that the rest will soon stop appearing in your life. This is part of how I suspect “free will” works. Our focus is like the remote control on our TV. What we focus on keeps showing up on our screen. This is why our constant “Wars on…” just seem to create more of what we are attacking.

Is it truly OK to do what feels good? Some will make the argument that “Heroin feels good, and perhaps also smacking that person who makes me angry over the head with a two-by-four.” This is why we add two caveats:

1. Don’t hurt others.
2. Ask yourself “How is that working out for me?”

Doing this, people will find their anxiety is often coming from their choosing what they think they should do over what feels good (i.e. doing what others want, instead of what is authentic to them). Notice if you are constantly feeling, “I should do this, or I should do that.” This is euphemistically called “Shoulding on yourself.” I invite you to change that toxic behavior.

If hyperventilation is present, one will usually have buried feelings that are bubbling to the surface during periods of relative calm. Counseling to help them learn to feel their feelings helps over time. Also, as panic attacks often leave people feeling like they are going to die, understanding that the symptoms are not dangerous helps. Simply being told this may not be enough to reassure you though. You can confirm hyperventilation is the cause by breathing rapidly for up to 30–60 seconds and seeing how it amplifies your symptoms. Unfortunately, this can also precipitate a full-blown panic attack, so be forewarned, and pick a safe time and place to do this test!

My e-book, “Three Steps to Happiness—Healing through Joy,” can help guide you through the mind-body healing process.

Balance The Biochemistry
Begin with ruling out and treating overt issues, including:

1. Overactive thyroid. Consider this if your Free T4 thyroid test is even in the upper 20th percentile of the normal range.
2. Low progesterone (women). Progesterone is like our body’s natural Valium. Consider this if anxiety is worse around menses and ovulation.
3. Low testosterone (men). Consider if testosterone levels are in the lower quarter of the normal range.
4. Adrenal fatigue—caused by drops in blood sugar. A key tip-off? Irritability and anxiety that triggers sugar cravings and improves after eating.

Also optimize nutrient status, especially magnesium and B vitamins. Instead of blood testing, which is of questionable value here, I simply recommend (for most people—whether or not they have anxiety) a high potency multi powder called the Energy Revitalization System (by Enzymatic Therapy). With this, one drink replaces well over 35 pills, optimizing levels of most nutrients. Also have the person decrease sugar and caffeine intake to see if this helps.

Herbals can also be very helpful. For example, there is a unique extract, which can be as effective as Xanax, but is very safe. This special extract stimulates one of the most abundant neuroreceptors in the body, the cannabinoid receptors. Many of you may recognize this as the marijuana receptor, and in fact many people use cannabis to self-medicate for their anxiety. But what if you could get the benefits without the sedation and side effects?

The good news is that now you can. Recent research showed that a special extract of the roots of the narrow leafed coneflower (Echinacea angustifoliae) was more effective than the tranquilizer Librium, with none of the side effects. It also worked quickly, with effects building with continued use. This is not the same component used for immune enhancement, and isn’t found at needed levels in standard Echinacea. It is available though as AnxioCalm (by EuroPharma—20 mg per tablet).

Let’s look at a few studies of this unique extract.
A study published in the March 2012 issue of Phytotherapy Research included 33 volunteers. All experienced anxiety, assessed using the validated State-Trait Anxiety Inventory (STAI). The extract decreased STAI scores within three days, an effect that remained stable for the duration of the treatment (seven days) and for the two weeks that followed treatment. There were no dropouts and no side effects.

Another study looked at higher dosages (40 mg 2 x day) in a multi-center, placebo-controlled, double-blind Phase II study involving 26 volunteers diagnosed with generalized anxiety disorder (GAD). Over a three week period, the number of severely anxious patients (HADS-A scores larger than 11) decreased from 11 to zero!

So I begin with two tablets of AnxioCalm 2x day for severe anxiety. After three weeks, the dose can often be dropped to one 20 mg tablet twice a day. It can also simply be used as needed, and serves as an excellent sleep aid.

Other helpful herbals include valerian, passion flower, hops, theanine, and lemon balm. These can be found in a combination called the “Revitalizing Sleep Formula,” which helps anxiety during the day and sleep at night. I personally use both AnxioCalm and the Revitalizing Sleep Formula at night to ensure 8–9 hours of deep sleep.

The smell of lavender oil is also calming, and a small drop on the upper lip, or even having a lavender bouquet in one’s room, can be helpful.

Structural And Biophysics
Simply going for regular walks in the sunshine, and doing yoga, tai chi, and meditation can be very helpful. A technique called centering can help people feel that they are in the calm “eye of the cyclone” when panic attacks hit. In addition, it is helpful to explore a technique called Butyko breathing, which can be very helpful for anxiety and hyperventilation.

For PTSD or old emotional traumas, a technique called EFT (Emotional Freedom Technique) can give near miraculous benefits in as little as 20 minutes (see EFT.Mercola.com). It may seem odd, but try it and you’ll be amazed. Releasing old traumas through a simple “trembling” technique is also helpful, and the person can do it on their own. It is easy and simple instructions can be found in the book Waking the Tiger.

By having the entire healing arts toolkit available, and not just using the “medical hammer,” anxiety can now be effectively treated!

The post A Practical Guide to Treating Stress and Anxiety appeared first on Total Health Magazine.

B vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamins than their unprocessed counterparts. B vitamins are particularly concentrated in meat such as turkey and tuna, in liver and meat products. Other good sources for B vitamins include kombucha, whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast, brewer’s yeast, and molasses.¹

What Does It Do?
Each of the B vitamins has their own functions to serve in the body, but in general they may be considered to play a role in energy metabolism and helping to promote homeostasis when the body is under stress. The use of the entire B-Complex is recommended since the individual B vitamins affect one another’s absorption, metabolism, and excretion.²

B-Complex And Energy
Each of the B vitamins is converted into coenzymes in the body. These B vitamin coenzymes are involved, directly or indirectly in energy metabolism. Some are facilitators of the energy-releasing reactions themselves within the mitochondria; others help build new cells to deliver the oxygen and nutrients that permit the energy pathways to run. Thiamin is essential for the oxidative decarboxylation of the multi-enzyme branched-chain keto-acid dehydrogenase complexes of the citric acid cycle. Riboflavin is required for the flavoenzymes of the respiratory chain, while NADH is synthesized from niacin and is required to supply protons for oxidative phosphorylation. Pantothenic acid is required for coenzyme A formation and is also essential for alphaketoglutarate and pyruvate dehydrogenase complexes as well as fatty acid oxidation. Biotin is the coenzyme of decarboxylases required for gluconeogenesis and fatty acid oxidation.³ Folic acid and choline are believed to be central methyl donors required for mitochondrial protein and nucleic acid synthesis through their active forms. Vitamin B12 is necessary for the biochemical reaction that plays an important role in the production of energy from fats and proteins.⁴ One of vitamin B6’s coenzyme forms, pyridoxal 5′-phosphate, works with glycogen phosphorylase, an enzyme that catalyzes the release of glucose from stored glycogen.⁵

Active individuals with poor or marginal nutritional status for a B vitamin may have decreased ability to perform exercise at high intensities. Exercise stresses metabolic pathways that depend on thiamine, riboflavin, and vitamin B6. Consequently, the requirements for these vitamins may be increased in athletes and active individuals.⁶ In fact, exercise could increase the need for these micronutrients in several ways: through decreased absorption of the nutrients; by increased turnover, metabolism, or loss of the nutrients; through biochemical adaptation as a result of training that increases nutrient needs; by an increase in mitochondrial enzymes that require the nutrients; or through an increased need for the nutrients for tissue maintenance and repair. Other research⁷ also suggests that exercise may increase the requirements for riboflavin and vitamin B6, and possibly for folic acid and vitamin B12. Biochemical evidence of deficiencies in some of these vitamins in active individuals has been reported, including riboflavin and vitamin B6.⁸ Exercise appears to decrease nutrient status even further in active individuals with preexisting marginal vitamin intakes or marginal body stores. Thus, active individuals who restrict their energy intake or make poor dietary choices are at greatest risk for poor B vitamin status, and should consider supplementing with B-complex vitamins.

B-Complex And Stress
The B-complex vitamins are intimately involved in the function of the nervous system,⁹ and so can play a role in helping to counter some of the negative effects of stress. In fact, the ability of humans to respond to stresses can be influenced by nutritional status—including the status of key B vitamins.¹⁰ In one study, vitamin B1 (thiamine) and vitamin B6 (pyridoxine) together were found to be especially necessary for workers whose activity is associated with nervous-emotional stress.¹¹ Similar results were seen in a previous study.¹²

Research on individual B vitamins has also revealed important roles where stress and the nervous system are concerned. For example, vitamin B1 was found to reduce the effects of catabolic (i.e., breaking down tissues) stress hormones, which resulted from surgery. It also protected the adrenal glands (the “stress glands”) from functional exhaustion.¹³ Pantothenic acid is intimately involved in adrenal function, and the production of adrenal hormones associated with stress.¹⁴ Niacinamide has been found to reduce certain neurological damage caused by oxidative stress,¹⁵ as well as to prevent heart disturbances that resulted from emotional-painful stress.^16,17 Vitamin B6 deficiency has been found to be related to increased psychological distress in recently bereaved men;¹⁸ and supplementation with vitamin B6 is suggested as part of an overall program for stress.¹⁹ Vitamin B12 is also necessary for nervous system functioning, and a deficiency can lead to fatigue and degeneration of peripheral nerves.²⁰ Finally, the concurrent use of B vitamins (i.e., B-complex) together is recommended since they affect one another’s absorption, metabolism, and excretion.²¹

B-Complex And Homocysteine
A substantial body of scientific evidence suggests that generous intakes of three B vitamins may help improve cardiovascular health in the United States. The particular B vitamins involved are folic acid, vitamin B6 and vitamin B12. Research indicates these vitamins help promote healthy levels of homocysteine, the amino acid byproduct of metabolism. This is important since high homocysteine levels are a risk factor for cardiovascular disease, on par with high cholesterol levels. Numerous studies indicate that homocysteine levels can be normalized, using vitamin B6, vitamin B12 and folic acid; either individually or in combination.^{22,23,24,25,26,27,28,29,30}

Folic Acid And Preventing Birth Defects
One of the most exciting scientific developments in the past several decades is the finding that folic acid plays a critical role in protecting against some serious birth defects, including neural tube defects, when taken by women of childbearing age before and during pregnancy. The Food and Nutrition Board of the Institute of Medicine recognized these findings when it issued new dietary recommendations for the B vitamins in 1998 recommending, “that women capable of becoming pregnant use supplements, fortified foods, or both in addition to consuming food folate from a varied diet.” The Food and Nutrition Board added, “At this time the evidence for a protective effect from folate supplements is much stronger than that for food folate.”³¹ The Centers for Disease Control and Prevention (CDC) started even earlier by issuing a public health recommendation in 1992 urging all women of childbearing age to get 400 mcg of folic acid daily to help neural tube defects.³²

Who should use it?
Anyone and everyone should be using the B-complex vitamins. This is especially true of people who need energy to work out in a gym, or participate in a sport. B vitamins are a fundamental part of basic nutritional needs, and research has shown Americans don’t always consume sufficient amount of some B vitamins.³³ For example, in a large national survey, 71 percent of males and 90 percent of females consumed less than the recommended daily allowance for vitamin B6.³⁴

Dosage/Timing
The two products that typically contain the B-complex vitamins are B-complex supplements and multivitamins. In the case of many low-potency, drug store brand type multivitamins, Daily Value levels of the individual B vitamins are used; for example, 1.5 mg of vitamin B1 and 1.7 mg of vitamin B2. Sometimes these levels are doubled, so now there is 3 mg of vitamin B1, etc. While these levels have value and are likely sufficient for preventing a nutrient deficiency disease, experience and empirical evidence suggests they wouldn’t be likely to have much of an effect on noticeably increasing energy levels or helping to reduce symptoms of stress. Rather, increasing the dose so that there is at least 10–15 mg (or more) of each B vitamin is more realistic for purposes of energy and stress. For individuals who are under significant amounts of stress and/or who have higher energy needs, higher doses of each vitamin might even be used.

Since B vitamins are commonly used for energy and stress, it makes sense to use them in the earlier part of the day rather than in the evening. In fact, taking them in the evening may cause an increase in energy before bedtime, making it more difficult to fall asleep. Ideally, B vitamins should be taken with breakfast or lunch. It is important to take them with food for two reasons. First, B vitamins work with food and cellular enzymes to help produce ATP, the primary cellular energy molecule. Second, taking B vitamins on an empty stomach may cause some stomach upset (e.g., mild nausea).

Also, keep in mind that when first taking B vitamins it may take a few weeks until you notice a substantial increase in energy. The reason for this is that your body needs time to produce more cellular enzymes to work with the B-vitamin coenzymes.

Adverse Reactions/Interactions
Folic acid may reduce serum levels of phenytoin in some patients, and may increase seizure frequency,³⁵ so patients concurrently taking medications such as Cerebyx, Luminal, Dilantin, and Mysoline should be carefully monitored. A characteristic flushing reaction can occur with doses of niacin as low as 30 mg/day (but not with niacinamide), but occurs more commonly with the larger doses commonly used for treatment of hyperlipidemia. PABA inhibits the antimicrobial activity of sulfonamide antibiotics, and might inhibit the antibacterial effects of dapsone; avoid concurrent use.³⁶

References:

1. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
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31. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, vitamin B-6, Folate, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press, 1998.
32. CDC (Centers for Disease Control). Recommendations for the use of folic acid to reduce the number of cases of spina bifida and other neural tube defects. MMWR 1992; 41 (No. RR-14).
33. Moshfegh AJ, Tippett KS, Borrud LG, Perloff BP. Food and Nutrient Intakes by Individuals in the United States, by Sex and Age, 1994-96. Agriculture Research Service; http://www.nalusda.gov/ttic/tektran/data/000009/29/0000092962.html.
34. Werback M. The Great American Nutrient Gap. Nutrition Science News 1998.
35. Lewis DP, Van Dyke DC, Willhite LA, et al. Phenytoin-folic acid interaction. Ann Pharmacother 1995;29:726–35.
36. Para-aminobenzoic acid monograph. Natural Medicines Comprehensive Database. 1995-2009 Therapeutic Research Faculty. Retrieved April 23, 2009 from http://www.naturaldatabase.com/(S(sujm1emnfd4v5uzxvt05q555))/nd/Search.aspx?rn=4&cs=&s=ND&pt=100&id=1004&fs=ND&searchid=14605586.

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• Preventing themselves from becoming stressed (44 percent)
• Managing or reducing stress once experienced (39 percent)
• Recovering fully or recharging after they’ve been stressed (31 percent)

The ramifications of chronic stress include increases in illness, including headaches, heart disease, immune deficiencies and digestive problems. To a large extent, this appears to be due to an increased production of stress hormones and decreased immune function.²

So what can be done to help control stress and reduce its ill effects? The answer is really multifaceted and may include a program of diet, exercise, stress-management techniques such as yoga, and even psychological counseling. In addition, when stress rears its ugly head, nature’s chill pill, L-theanine may be able to help.

L-THEANINE’S MECHANISM OF ACTION
Asian cultures have often used teas for relaxation effects. The relaxing effect is, at least in part, caused by the presence of a neurologically active amino acid, L-theanine (gamma-ethyl-amino- L-glutamic acid). Tea has the reputation of having less caffeine than coffee but it is the L-theanine in the tea that lessens the stimulant effect of caffeine on the human nervous system. In the brain, L-theanine increases both serotonin and dopamine production³, and possibly GABA as well.⁴

Evidence from human electroencephalograph (EEG) studies show that it also significantly increases brain activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness. Alpha activity is also known to play an important role in critical aspects of attention. Research indicates that L-theanine has a significant effect on improving mental alertness while promoting relaxation.⁵

L-THEANINE AND RELAXATION
According to Mason, two small human studies⁶ showed that within 30–40 minutes of consuming 50 or 200 mg of L-theanine there is an increase of alpha wave activity/electrical signals produced by the brain. The perceived relaxation effect in the subjects coincided with the detection of alpha waves. This shows that L-theanine fosters a state of alert relaxation, which is consistent with the fact that anxious people have fewer or smaller alpha waves.

The journal Human Psychopharmacology Clinical and Experimental published a double-blind placebo-controlled study⁷ in which sixteen healthy volunteers received 200 mg L-theanine, a pharmaceutical anxiolytic or placebo. The results showed that L-theanine induced feelings of tranquility in the volunteers.

L-THEANINE, STRESS AND ANXIETY
The journal Biological Psychology published a double-blind, placebo-controlled study⁸ in which twelve participants underwent four separate trials: one in which they took L-theanine at the start of an experimental, stress-inducing procedure, one in which they took L-theanine midway, and two control trials in which they either took a placebo or nothing. The results showed that L-theanine intake resulted in a reduction in some physiological indicators of stress within 15 minutes, compared to the placebo or control condition. Moreover, analyses of heart rate variability indicated that reductions in heart rate were likely attributable to a reduction of sympathetic nervous activation, suggesting that L-theanine had anti-stress effects via the inhibition of cortical neuron excitation.

Similarly, a placebo-controlled study⁹ conducted with pharmacy students found that L-theanine (200 mg, twice a day, after breakfast and lunch) was effective at suppressing the initial stress response of students.

The Journal of Physiological Anthropology published a placebo-controlled study¹⁰ in which 14 participants took either L-theanine + placebo, caffeine + placebo, or placebo only (L-theanine 200 mg, caffeine 100 mg) while performing mental tasks and physiological activities under conditions of physical or psychological stress. The results showed that L-theanine significantly reduced anxiety and reduced the blood-pressure increase in high-stress-response adults. Caffeine tended to have a similar but smaller inhibition of the blood-pressure increases caused by the mental tasks.

The Journal of Functional Foods published a double-blind, placebo-controlled study¹¹ in which 18 normal healthy subjects were divided into two groups referred to as high anxiety propensity group and the minimal anxiety propensity group. Both groups received 200 mg L-theanine and placebo (at different times)(200 mg/100 ml water) and placebo (100 ml water) in a double-blind repeated measurement design protocol. When tested at 15–60 minutes after consumption, results showed significantly enhanced activity of alpha bands, descending heart rate, elevated visual attentional performance, and improved reaction time response among high anxiety propensity subjects compared to a placebo. However, no significant differences were noticed among subjects with a minimal anxiety propensity.

L-THEANINE AND MENTAL FOCUS
The journal Neuropharmacology published a double-blind, randomized, cross-over study¹² in which 27 participants received 100 mg L-theanine, 50 mg caffeine, a combination of the two, or a placebo. The results were that L-theanine and caffeine each significantly reduced error rates during a sustained attention task. It was noted that the combination of L-theanine and caffeine did not confer any additional benefits over either compound alone.

Another study¹³ examined “sensory gating.” Sensory gating describes the processes of filtering out redundant or unnecessary stimuli in the brain from all possible environmental stimuli. Being able to do this is obviously beneficial when you’re trying to focus on a mental task. In the study, L-theanine was given to 14 healthy subjects, and tests were conducted 90 minutes later. The results were that 200 mg and 400 mg significantly improved sensory gating.

CONCLUSION
Research shows that L-theanine is effective at helping to promote relaxation while reducing feelings of stress and anxiety. Furthermore, this amino acid is even helpful in promoting mental focus. Truly, L-theanine is nature’s chill pill.

References

1. American Psychological Association. Stress in America™: Our Health at Risk. Released January 11, 2012. 78 pgs.
2. Head KA, Kelly GS. Nutrients and botanicals for treatment of stress: adrenal fatigue, neurotransmitter imbalance, anxiety, and restless sleep. Altern Med Rev. 2009 Jun;14(2):114–40.
3. L-Theanine monograph. Alternative Medicine Review 2005;10(2):136-8.
4. Lu K, Gray MA, Oliver C, et al. The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans. Hum Psychopharmacol Clin Exp 2004;19:457–65.
5. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr 2008;17 Suppl 1:167–8.
6. Mason,R. 200 mg of Zen. Alternative & Complementary Therapies 2001; 7(2):91–95.
7. Ibid. Lu K, Gray MA, Oliver C, et al.
8. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007;74(1):39–45
9. Unno K, Tanida N, Ishii N, et al. Anti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary á-amylase activity, trait anxiety and subjective stress. Pharmacol Biochem Behav. 2013 Oct;111:128–35.
10. Yoto A, Motoki M, Murao S, Yokogoshi H. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. J Physiol Anthropol. 2012 Oct 29;31:28.
11. Higashyama A, Htay HH, Ozeki M, Juneja LR, Kapoor MP. Effects of l-theanine on attention and reaction time response. Journal of Functional Foods. 2011;3(3):171–8.
12. Foxe JJ, Morie KP, Laud PJ, Rowson MJ, de Bruin EA, Kelly SP. Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology. 2012 Jun;62(7):2320–7.
13. Ota M, Wakabayashi C, Matsuo J, et al. Effect of L-theanine on sensorimotor gating in healthy human subjects. Psychiatry Clin Neurosci. 2014 May;68(5):337–43.

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