- Sleep 7-9 hours and get to bed before 11 pm.
- Eat breakfast, even if it’s just a small snack because that will help your cortisol (stress hormone) levels.
- Move your body daily in some way that brings you joy.
- Meditate and breathe. Taking time to quiet your mind, even for a few minutes will reduce your cortisol levels. Deep breathing and breathing exercises will also help.
- Breathe through your nose all the time, especially when you sleep
- Drink 4oz water every 30 minutes. Stay hydrated and drink small amounts throughout the day.
- Reduce or eliminate processed foods and sugar.
If you are doing all of these things and still experiencing anxiety, then you may want to try some herbal support. I have several options and would be happy to consult with you to find the best solution for you.
– In a study of 13 subjects, alpha and beta brain waves were evaluated after oral intake of GABA through the use of EEGs. Results after one hour showed that GABA increased the production of alpha waves while decreasing beta waves, indicating that GABA may help to induce relaxation and reduce anxiety (Abdou AM, et al, Biofactors, 2006). It is believed that GABA supplementation is able to achieve these results by activating the parasympathetic nervous system.
– The anti-anxiety effects of PharmaGABA have been shown to be a helpful aid to those trying to quit cigarette smoking. A double-blind study of smokers attempting to stop their use of cigarettes used two different surveys in order to measure the psychological reactions of the participants (Profile of Mood Status and Visual Analogue Scale [intuitive feelings/mood]). Results showed the level of desire to continue smoking was significantly reduced among those taking PharmaGABA and the stress derived from quitting or reducing smoking can be mitigated with PharmaGABA (Yogohoshi H, et al, unpublished study by The Pharma Foods International Co, 2010).
– In one particular study, eight acrophobic subjects (those with a fear of heights) were asked to cross a suspended bridge. Salivary IgA was monitored during the crossing of the bridge. Stress lowers salivary IgA, while relaxation raises this marker. The placebo group showed a marked decrease in their IgA levels, while those given GABA showed significantly higher IgA levels (Adham M, et al, Biofactors, 2006).
– Supplementing with GABA has been shown to help reduce blood pressure in adults with mild hypertension. An eight-week trial was conducted on 50 men and women with systolic blood pressure between 130 and 180mm Hg. The results of this study showed a significant reduction in blood pressure with daily supplementation of 80mg of GABA, as compared to the placebo group (Matsubara F, et al., Japanese Pharmacology & Therapeutics, 2002).
Here are some common symptoms of low GABA from Trudy Scott(nutritionist and author of The Antianxiety Food Solution):
- Feeling worried or fearful
- Panic attacks
- Unable to relax or loosen up
- Stiff or tense muscles
- Feeling stressed and burned out
- Craving carbs for relaxation and calming
- Craving alcohol for relaxation and calming
- Craving drugs for relaxation and calming
- Insomnia
- Intrusive or unwanted thoughts – bout unpleasant memories, images, or worries
- Inability to prioritize planned actions
- Acrophobia
- Poor focus
- Rectal spasms
- Burning mouth
- Visceral pain/belly pain with IBS
This information was provided by
Health Educator and Nutrition Consultant
