The Anti-Anxiety Diet Page 14
•Procrastination
•Seeking external pleasures (drug, alcohol, food addiction)
Glutamate
Typically discussed as the counterpart to GABA, glutamate is the primary excitatory neurotransmitter in the CNS, involved in all pathways of anxiety and distress signaling. Carrying messages of stress, memory, and information processing to the brain, too much glutamate with not enough GABA creates excitatory information overload and mood instability, which can be a significant driver for panic attacks or generalized anxiety disorder.
Glutamate excitotoxicity is often caused by the consumption of processed foods such as aspartic acid in aspartame diet sweeteners or glutamate flavor enhancers such as glutamic acid and monosodium glutamate (MSG), which stimulate glutamate activity. (In an excitotoxicity state, excessive excitatory activity can drive inflammation in the cells, eventually leading to cellular death.)
One way the body copes with excessive glutamate is to produce more opioid compounds to try to counteract the excitatory influences. The restriction of gluten and casein-containing dairy in the anti-anxiety diet will aid with reducing the excessive opioid reactivity, which can cause brain fog, rage, and anxiety. The body will also try to counteract glutamate excess in the brain with glutathione, the master antioxidant, which over time will get depleted, leading to more inflammation and cell damage. Supporting the body with a gluten and casein-free diet that is free of preservatives, artificial sweeteners, and flavor enhancers, yet rich in antioxidants, healthy fats, and diverse proteins will be a huge foundation in regulating harmony with glutamate and GABA balance.
GABA is produced from glutamate as a building block, so the ability to balance out glutamate is focused in the conversion pathway. If there is too much stimulation in stress response or the pathway is faulty, often glutamate will be produced without healthy conversion to GABA. Vitamin B6, the same cofactor in regulation of serotonin build in the brain, plays a great role in supporting GABA conversion from glutamate. Driving enzyme function to convert GABA from glutamate is a more sound approach than restricting L-glutamine in whole foods or therapeutic supplement if needed for other demands such as leaky gut or immune distress.
As you may recall, glutamine is the fuel source and building block for gut cells as a tool to support gut lining and reduce food sensitivity. Also, glutamine stores tend to get depleted under stress and can cause sore muscles and reduced immune function. In this sense, optimizing glutamine from glutamine-rich foods, including bone broth, sun-dried tomatoes, mushrooms, miso, and other umami (savory salty) flavors in natural unprocessed forms would be recommended if supporting the body with B6 and reducing inflammation to optimize conversion. If you are dealing with excess glutamate, especially in the form of headaches, you may consider reducing these foods or holding L-glutamine supplementation until it is better managed. Beyond its influence on gut and immune function, glutamine can cross the blood-brain barrier and contribute toward reducing buildup of the toxic by-product ammonia in the brain, as well as providing support for memory, learning, and cognitive processing. L-glutamine can be used as a powerful tool to battle addiction to sugar, drugs, and alcohol.
You may read online that L-glutamine can increase blood sugar levels as it can convert to glucose and play a role on the pancreas; however, research supports its ability to aid in burning body fat, supporting lean mass, reducing blood sugars, and regulating insulin sensitivity. As noted with glutamate foods, if you are experiencing significant symptoms of excessive glutamate, I would not recommend the use of L-glutamine or glutamine-based supplements. However, when reviewing hundreds of studies, the benefits of glutamine in the body are widespread beyond neurotransmitter function for digestive, immunological, growth, and development reasons. In fact, over 50 percent of the amino acids in breast milk, nature’s perfect food, come from glutamate and glutamine.
Signs of excessive glutamate:
•Anxiety
•Difficulty focusing
•Headaches
•Hypoglycemia
•Insomnia
•Pain
•Restless leg
•Sensitive to emotions; tearful and quick to laughter
Signs of low glutamate:
•Brain fog
•Delayed eye movements
•Flat affect or limited emotions
•Low appetite
•Sugar cravings
•Delayed eye movements
Neurotransmitter Symptoms and Supplementation
Serotonin
Symptoms of deficiency
•Anxiety
•Poor sleep
•Depression or flat affect
•Ruminating thoughts
•Anticipatory distress
•Aches throughout the body (muscular, fascia related)
•Joint pain
•Constipation
•Tinnitus
•Lack of pleasure
Symptoms of excess
•Mania
•Agitation
•Confusion
•Rapid heart rate
•Heavy sweating
•Diarrhea
•Muscle rigidity
•Headaches
•High fever
Nutrients of focus
•Tryptophan foods: poultry and all proteins, pumpkin seeds. After 12 weeks, chickpeas and dairy, if tolerated
•Folate (methylfolate form): liver, leafy greens, cruciferous vegetables
•Probiotics: cultured vegetables, pickles, kraut, kombucha. After 12 weeks, raw aged cheeses, yogurt, kefir, raw milk, ghee, grass-fed butter, if tolerated
Supplement to consider
•50–200mg 5-HTP. WARNING: 5-HTP cannot be combined with an SSRI medication, as it can cause serotonin excessive syndrome.
•If there is no impact from 5-HTP after 6 weeks, can try 1–2g of tryptophan per day, taken separately from food
•50–100mg B6 in activated form P5Ps
GABA
Symptoms of deficiency
•Feeling of physiological tension
•Feeling buzzing or flighty (not grounded)
•Tightness in the chest
•Cravings or addiction to sweets, alcohol
•Compulsive eating
•Elevated blood pressure
•Heart palpitations
•Panic attack
•Mental exhaustion from racing thoughts
Symptoms of excess
•Edgy
•Anxious
•Amplified pain
•Restlessness
•Inability to focus
•Distrust of others
•Increased worry
•Diminished memory
•Sleepiness and inability to feel awake
Nutrients of focus
•Lactobacillus-fermented foods: kimchi, sauerkraut, kefir, miso
•Bone broth, grass-fed whey, and cabbage
•Green tea and matcha
Supplement to consider
•L-theanine, taurine, lemon balm, passion flower, and B6
•GABACalm chews. Start at 100–200mg pharmaGABA, working upward to 400–500mg as needed. If negative effects are seen, discontinue.
•Meditation and yoga
Acetylcholine
Symptoms of deficiency
•Memory loss
•Cognitive decline
•Slow mental processing
•Fatty liver or elevated liver function tests (LFTs)
•Reduced creativity
•Fatigue
•Reduced physical reactivity
•Reduced speed and strength
•Constipation and gastroparesis
•Flushed skin
Symptoms of excess
•Confusion
•Blurred vision
•Irritability
•Headache
•Dry mouth
•Stomach problems
•Nausea and vomiting
•Pain
&
nbsp; •Muscle twitching and paralysis
Nutrients of focus
•Egg yolks
•Liver from grass-fed or pasture-raised sources
•Cruciferous vegetables, including broccoli and cauliflower
Supplement to consider
•Alpha GPC and Citicoline at 300–900mg, after 6 weeks reduce baseline to half dosage
•B-complex with choline as ongoing daily maintenance
Epinephrine
Symptoms of deficiency
•Depression
•Low professional drive
•Low vigor or passion
•Flat affect
•Lack of focus
•Difficulty processing information or thinking
Symptoms of excess
•Anxiety
•Rapid heart rate
•Shortness of breath
•Panic attack
•Social anxiety
•Insomnia
•Hyperactivity
•Elevated blood pressure
•“Incredible Hulk” mentality
•Excessive nerve firing (feeling on edge)
•Pain
Nutrients of focus
•Remove caffeine from the diet, avoiding coffee and espresso if levels are in excess
•If levels are low, focus on chocolate and tyrosine-rich foods, including all proteins and beans, if tolerated
•Also apply norepinephrine rules
Supplement to consider
•Nervines, adaptogens, L-theanine, and phosphatidylserine as found in Calm and Clear can reduce excess while allowing for rebound if deficient.
•In surges of high epinephrine, GABACalm chews may be considered to aid in “landing gear” to intensive anxiety-stress-panic response
Norepinephrine
Symptoms of deficiency
•Depression
•Lethargy
•Inattention
•Inflammation and pain
•Low libido
•Low professional drive
•Reduced socialization
Symptoms of excess
•Anxiety
•Tremors
•Rapid heart rate
•Sweating
•Blood sugar elevation
•Nausea
•Racing thoughts
•Irritability
Nutrients of focus
•Avoid aspartame and diet sweeteners containing L-phenylalanine
•If levels are low, tyrosine-rich foods, including eggs (especially duck eggs) and all proteins; beans, if tolerated
Supplement to consider
•Nervines, adaptogens, L-theanine, and phosphatidylserine as found in Calm and Clear can reduce excess while allowing for rebound if deficient
•Zinc aids in maintaining dopamine without metabolism into norepinephrine
Dopamine
Symptoms of deficiency
•Anxiety
•Low libido
•Depression
•Procrastination
•Boredom
•Fatigue
•Seeking external pleasure
•Drug and/or alcohol addiction
•ADHD
•Difficulty multitasking
•Parkinson’s disease
•Lack of focus
Symptoms of excess
•Aggressive
•Overly competitive
•Lack of impulse control
•Thrill seeking
•Paranoia
•Psychosis
Nutrients of focus
•Caffeine and sugar can drive excessive dopamine surges; they should be avoided
•If levels are low, tyrosine-rich foods, including eggs (especially duck eggs) and all proteins; beans, if tolerated
Supplement to consider
•Mucana pruriens, to support optimal dopamine when low
•L-tyrosine, to produce L-dopa
•CAUTION: Wellbutrin and ADHD drug Ritalin work on dopamine receptors. Do not supplement with these compounds if taking one of these medications.
Glutamate
Symptoms of deficiency
•Sugar cravings
•Brain fog
•Low appetite
•Flat affect or limited emotions
•Delayed eye movements
•Addictive tendencies
•Difficulty with comprehension and learning
•Sore muscles
•Poor immune function
•Leaky gut
•Food sensitivity
Symptoms of excess
•Anxiety
•Insomnia
•Hypoglycemia
•Restless leg
•Headaches
•Pain
•Panic attacks
•Skin flushing, rashing
•Difficulty focusing due to overactive mind
•Sensitive to emotions; tearful and quick to laughter
Nutrients of focus
•Monosodium glutamate (MSG) can create excessive glutamate expression. Avoid products with “natural flavors” or “yeast,” which may contain MSG
•Bone broth, grass-fed whey, asparagus, and cabbage
•Pickle fermented red cabbage, (submerged in apple cider vinegar and kept at room temperature for 3 to 5 days, then stored in fridge), used as a glutamine- and probiotic-rich condiment
Supplement to consider
•L-glutamine can be supplemented as an amino acid alone if dealing with muscle recovery and mental health symptoms only; however, if dealing with leaky gut and food sensitivity, look for a formula providing 2–5g of L-glutamine paired with mucilaginous herbs, such as DGL and aloe in the GI Lining Support.
Balancing Out the Complex Symphony in Your Brain
Excess or deficiency in any one neurotransmitter can lead to the paralyzing effects of anxiety, and even a borderline imbalance can drive panic and racing thoughts. So, how to address this spectrum and support without overshooting?
The first place to start on a foundational level is meeting your ideal protein range and providing your body with probiotics. Note: If probiotics are not tolerated, it is strongly recommended to do a gut bacteria reset cleanse as discussed in Chapter 3. On a supplemental level, I recommend starting with addressing the neurotransmitters. Adaptogens and nervines (discussed in Chapter 6), a quality B vitamin, and the anti-anxiety diet protocol is truly the safest, most broad focus of approach for successful outcomes in establishing a mellow, balanced mood and mind. The one amino acid I do recommend supplementing with for neurotransmitter support across the board is L-theanine.
L-Theanine: The Balancing Block for Your Brain
Found in matcha, or powdered green tea, L-theanine is a modulator for the brain’s neurotransmitters, aiding in balancing out both excess and deficiency. As it doesn’t drive one pathway, its effects are tonifying to the system, with limited risk, and safe with medication use. L-theanine does cross the blood-brain barrier and can influence the central nervous system by enhancing levels of dopamine, GABA, and serotonin; however, L-theanine effects are balancing and won’t overproduce one given neurotransmitter. Beyond its role in enhancing the relaxing and rewarding neurotransmitters in the brain, L-theanine can increase alpha brain waves which are elevated during deep meditation, artistic and creative expression, relaxation, and REM cycles of sleep. Interestingly enough, L-theanine also enhances focus, so it can provide clarity and concentration without agitation or anxiety while preventing drowsiness. In research, L-theanine supplementation has been shown to reduce secretory IgA, which is associated with stress response and leaky gut.
Matcha as Medicine?
Matcha is a powdered form of a Japanese green tea that is grown in shade to increase certain properties and make the taste more smooth with a less astringent aftertaste. Because the ground powder of the entire tea leaf is wholly consumed rather than steeping the leaf and discarding, matcha allows for about 10 times the nutritional boost. The use
of shade in the growing process increases production of caffeine and L-theanine, and together they generate steady energy without the jitters or crash associated with caffeine in coffee and other energy drinks.