The Anti-Anxiety Diet Page 15
Matcha can be very supportive of adrenal function for stress response. It provides a pick-me-up with caffeine to stimulate and support healthy mood, while delivering the L-theanine to regulate stress hormones. It also aids in balance, while providing antioxidant EGCG and chlorophyll to fight against cellular damage, aging, and free radicals in the body. Basically, it can fuel productivity and a feel-good buzz without the burnout of a stimulant! The phytocompounds in matcha aid in detoxifying the body and reducing free radicals, which can prevent heart disease and cancer while supporting healthy blood pressure. As matcha can aid in fat burn, it can also improve insulin resistance, which can promote stabilized blood sugar, prevent diabetes, and further enhance mood stability.
How Much Is Enough?
One teaspoon per 6 ounces of hot water is deemed a cup of matcha, which is equivalent to about 10 cups of green tea. Research studies support benefits from green tea at 2 to 3 cups per day, so a serving of 1 cup of matcha or a teaspoon in other fun recipes is an ample dose of this powerful prescription.
Matcha has no calories yet provides:
•EGCG catechins, which aid in metabolism
•Chlorophyll to aid in detoxification and antioxidant function
•Caffeine, a natural stimulant and antidepressant
•L-theanine to aid as a natural relaxant while promoting optimal cognitive function
CAN YOU TEST YOUR NEUROTRANSMITTER LEVELS?
Symptoms of neurotransmitter imbalance can often overlap from one chemical imbalance to another—both excess and deficiency of one compound can cause anxiety. In my clinic, we use a Medical System/Toxicity Questionnaire (MSQ) in pre-appointment forms, then walk through a series of screening questions on how stress response is seen in the body and how anxiety is experienced. When an individual is struggling with significant chronic anxiety or mood imbalance, I will often order a urinary neurotransmitter assessment in combination with assessments of salivary cortisol and hormones.
Studies have demonstrated that specific blood-brain barrier transporters carry neurotransmitters intact from the CNS out to the peripheral tissues, where they are then filtered by the kidneys into urine. Also, animal studies have shown a relationship between presence and level of neurotransmitters in urine to levels in the CNS.
I then use foundational information from the MSQ and initial consultation screening and tie in clinical trends with neurotransmitter imbalance when developing interventions. It is always important to marry the expressed symptoms with lab values when supporting the brain and body.
Other Considerations to Rebalance your Neurotransmitters
Taurine is an amino acid compound made from cysteine, a potent contributor to the detox process and a building block of glutathione. Taurine also contains sulfur and has calming, relaxing properties, functioning as an inhibitory neurotransmitter on both glycine and GABA signaling pathways. Taurine also regulates the conversion of glutamate to GABA. It has diuretic effects, aiding with fluid retention and supporting liver function with bile production to lower excessive estrogen and cholesterol in the body.
Recommended dosage: 500 to 2000 milligrams/day, taken without food, to support anxiety, mood, sleep, and liver function.
Inositol is often not recognized as a B vitamin, but this extended cousin sometimes referred to as B8 has strong stress- and anxiety-managing properties. Similar to choline, inositol has a role in cell membrane function, hormone regulation, and metabolism of fat. As an anxiolytic, inositol aids in mobilizing serotonin signaling and supporting GABA receptor function. Inositol is one of the safest anti-anxiety supplements, along with magnesium, which is why it is featured in my foundational formula, Relax and Regulate. Be mindful when selecting a magnesium and inositol blend that the magnesium is in the form of bis-glycinate, which is more neuromuscular-focused and absorbable. Beyond mood stability, inositol is well-acknowledged for its ability to aid in insulin sensitivity and hormone regulation with PCOS, thus serving as a great tool for women’s health and optimizing fertility. Inositol balances neurotransmitter function versus driving one pathway. Its effects can produce clear cognition, an ability to release racing thoughts, an ability to find a relaxed state at times of stress, and an overall elevated mood.
Recommended dosage: 4 to 12 grams/day.
Melatonin is a hormone regulated by the brain that plays a role with circadian rhythm and sleep cycles. Melatonin levels rise in the evening and reduce in the daytime. Sleeping in a dim lit room or overexposure to electronics can interfere with melatonin production. Known for its role with insomnia and jet lag, melatonin has been used as a supplement for years. However, many do not make the connection that melatonin is produced from serotonin and, thus, made from serotonin’s building block, tryptophan. There is a chicken-egg relationship with anxiety and insomnia as racing thoughts can interfere with winding down and falling asleep, and then, a poor night’s sleep can reduce GABA and serotonin function driving, more racing thoughts. Use of melatonin to provide a good night’s sleep can aid in resetting stress response and reducing stress hormones. Research has now found that melatonin can act as a mood stabilizer, allowing higher levels of serotonin to circulate in the brain.
Recommended dosage: 1 to 3 grams taken at bed, best paired with other nervines as herbal relaxants, such as valerian, skullcap, and passion flower.
Carnitine is an amino acid that functions as a brain booster by enhancing levels of norepinephrine and serotonin. This compound can be used for chronic fatigue and weight-loss support, as it can boost the body’s ability to use fat as fuel as well as metabolize fats into energy via the carnitine shuttle.
Recommended dosage: 1 to 4 grams per day.
CBD, or cannabidiol, the non-psychoactive component in cannabis, is making a name in the world of anxiolytics now that it is legal in the United States. When isolated from THC, the psychotropic component that gets you high, CBD holds the power to favorably influence CB1 and CB2 receptors for mood, inflammation, and immune support. Evidence strongly supports CBD as a tool for anxiety ranging from generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. The endocannabinoid is the largest neurotransmitter system of the body, with endocannabinoids as the highest expressed compounds beyond that of serotonin, GABA, norepinephrine, and dopamine! As an anti-anxiety supplement, CBD is an exciting addition with effects that are still being discovered. Prior funding issues arose surrounding the legality of the controversial compound from which it is expressed.
CBD dosing is difficult to recommend, as it is still so new in clinical experimentation and research. Also, there is a suggested bell curve at which efficacy is seen and then tops off and becomes ineffective. Dosing instructions include consideration of the constituent formula and delivery as a capsule, tincture, or inhalant.
Food as Medicine to Rebalance Your Neurotransmitters
Achieving protein intake to your goal range (page 66) will be the first focus to provide support for neurotransmitter balance. Amino acids serve as neurotransmitter building blocks, and B vitamins serve as cofactors or activators to neurotransmitter action. Get a good dosage of B vitamins along with meeting your protein needs by selecting dark poultry (which is more nutrient rich as opposed to white meat), grass-fed meats, fish, and eggs. The featured recipes in this section provide tryptophan, tyrosine, and antioxidants to protect cells from damage, supporting optimal cellular communication. Work to incorporate matcha into your diet for the balancing influence of L-theanine, and try blending it into a green smoothie. Crunch on salty seaweed for a thyroid-supporting boost of tyrosine, providing bliss expression in the brain. Use nuts and seeds to maintain satiety and gain the support of fats, fiber, and antioxidants to balance mood and hormones.
FOOD AS MEDICINE
Rebalance Your Neurotransmitters
Pumpkin Nut and Seed Bars, page 106
Matcha Green Smoothie, page 111
Roasted Almonds with Nori and Sesame, page
118
Seaweed Turkey Roll-Ups, page 130
Sweet and Sour Pork Meatballs, page 131
Mediterranean Tuna Salad, page 132
Truffled Egg Salad, page 133
CHAPTER 8
Applying the Anti-Anxiety Diet
Applying the anti-anxiety diet includes a jumpstart into anti-inflammatory eating focused on reducing carbohydrates, ensuring ample amounts of biological protein, and providing an abundance of healthy, brain-supporting fats. The anti-anxiety diet employs tenets of each of the 6 Foundational Rs, focusing on removing inflammatory foods, resetting your gut microbiome, repairing your GI lining, restoring your micronutrient status, rebounding your adrenals, and rebalancing your neurotransmitters.
The program kicks off with ketosis, a very-low-carbohydrate approach to eating that promotes the production of ketones to reduce anxiety and promote grounding mental stability. As you’ve learned, carbohydrates are broken down to glucose, and sugar fuels imbalanced bacteria, so this will be an optimal time to plow the fields of your gut microbiome and reset your GI tract for healthy bacterial balance! Be sure to take the Gut Bacteria Balance Quiz (page 28), and if your score exceeds 15, consider the gut reset protocol discussed in Chapter 3. If your gut bacteria is not a contributor to your anxiety, you will not need to remove probiotic foods or take the antibacterial and antifungal supplements; however, you may consider consuming one probiotic-rich food per day immediately to aid in maintaining optimal balance.
For 12 weeks, your diet will be free of grains, refined carbohydrates, gluten, corn, soy, sugar, and dairy to balance blood sugar levels and support a more even-keeled mood and energy level. During the first six weeks, it is recommended to stick to Phase 1, ketogenic eating, where you will reduce total carbohydrate intake to 30 grams per day via residual carbs in your non-starchy vegetables and healthy fats. As an example, half an avocado has 6 to 8 grams of carbs, so as you can see, this 30 grams can add up quickly! To stick within the 30-gram limitations, in Phase 1 you will be eliminating all starchy vegetables, legumes, and fruits. After a couple days of this restriction, your body will be forced to manufacture ketones as an alternative energy source to glucose or blood sugar.
As mentioned in Chapter 7, the anti-anxiety diet should be predominantly fat (>50 percent), followed by protein (15 to 30 percent), and moderate carbs (5 to 20 percent) as a baseline. The more aggressive ketogenic phase, Phase 1, will be 70 to 85 percent fat, 15 to 20 percent protein, and 5 to 10 percent carbs.
Understanding Macronutrients
All foods are broken down into carbohydrates, proteins, and fats—these nutrient categories are collectively known as macronutrients. Foods have varied metabolic effects based on the distribution of these categories. Macronutrient ranges can be recommended based on gram or percent calorie distribution.
Carbs
The anti-anxiety diet focuses primarily on restricting carbohydrates to regulate blood sugar levels, reducing spikes of highs or drops of lows, and in the case of Phase 1, reducing carbohydrates further to induce ketosis and support a bacteria cleanse if warranted.
Protein
Protein ranges are emphasized in Chapter 7 where a protein equation is provided to determine levels of individual need. Generally, protein intake is moderate in the anti-anxiety diet, focusing on providing ample amounts needed for neurotransmitter production yet preventing excess, which can drive cortisol release.
Fats
Fats provide the majority of calories in both phases of the anti-anxiety diet. It aids in neurological function, which supports the signaling of neurotransmitters, adrenals (reducing stress), leptin, and sexual hormone reset, and when paired with fibers of a whole foods–based diet, fat provides beneficial bacterial activity. Fats also provide a sustained source of energy and fuel typically experienced as a grounding sense of energy and emotional state.
Calories
This is not a weight-loss plan, so caloric ranges will not be recommended. However, distribution of macros tends to yield more successful changes metabolically when choosing to restrict calories below metabolic output. In up-to-date research, we know people are more of a complex chemistry equation than a simple calculator, so calories in and calories out alone will not yield body composition change. However, a low-glycemic diet leads to muscle-sparing benefits, which aid in metabolic rate increasing caloric burn and supporting optimal metabolism required for weight loss and sustainable maintenance. I often categorize weight loss as a pleasant “side effect” of participating in the anti-anxiety diet program, as mood stability, sleep, and cognition improve along with the shifts in microbiome, reduced inflammation, and restored nutrient status. On top of this, the body sheds excessive body fat, providing favorable composition change. Feeling good in your body and toned or more fit can have a beneficial influence on mood stability with improved confidence and self-worth, which further supports the lifestyle change.
Use the Exchange List on page 150 to aid in navigating serving sizes of particular foods to achieve recommended macronutrient ranges, whether in Phase 1 or Phase 2 of the anti-anxiety diet.
Two-Week Preparation Phase: Cleaning Up and Getting Set!
Prior to starting the diet, it is recommended to kick off with two weeks of removal. This will transition the body and brain by reducing inflammation and regulating blood sugar balance. If you are already coming from a paleo or grain-free, processed-food-free diet, you may decide to jump right into the ketosis Phase 1 plan. But if you are coming from a diet that includes breads, pasta, and ice cream, it is recommended to first remove the five inflammatory foods (see page 15), and then, once those refined carbs and irritants are eliminated, to start to correct blood sugar imbalances and provide more nourishing substitutions. Once you have started to make these shifts, at two weeks in, your body will better be able to handle the stricter ketogenic protocol.
Anti-Anxiety Diet Guidelines
•Eat real foods in their most whole, unprocessed form.
•Aim for organic or local and sustainable whenever possible.
•Prioritize removing the Environmental Working Group’s list of the most pesticide-laden items, the Dirty Dozen Plus (see page 154).
•Consume 2 to 3 cups of leafy greens daily.
•Select from a variety of seasonal produce, ideally in wild or heirloom varieties, such as rainbow chard, mizuna, dandelion greens, lacinato kale, etc. Also, consider sprouts as a nutrient-dense option—⅛ cup is equivalent to 1 cup of greens!
•Prioritize fats as the highest contributor in macros. This goes for both Phase 1 and Phase 2 of your anti-anxiety diet, with healthy fats driving the caloric distribution.
•Consume protein in all meals. Use the calculator of your protein needs on page 65 to determine your daily total.
•Get four to five colors on your plate throughout the day. This is one way to ensure full-spectrum antioxidant coverage and a variety of vitamins and minerals!
•Have a cultured food at least four times per week. This includes ⅛ cup of cultured vegetables such as kraut, kimchi, or pickles, 4 to 6 ounces of kombucha, and 6 ounces of homemade coconut yogurt.
•Aim to have 6 to 8 ounces of bone broth four times per week. This can be used as a sipped beverage in the evening or in the base of soups, stews, or as a liquid to aid in braising and sautéing.
•Eat in a relaxed state focused on nourishment with silence, music, or conversation. No screens, working, or driving during meal time. Focus on breath and getting into rest-and-digest mode at meal times to promote digestive enzyme release and optimize absorption of nutrients and reduce gastric stress.
•Listen to signs of physical hunger and don’t eat if you aren’t hungry. Hara hachi bu is a Confucian phrase that translates to “Eat until only 80 percent full.” It is used by the Okinawan people who are said to be the longest lived (upward of age 100), healthiest, and happiest people on the planet. Stop before you get full to prevent distress to the digestive tract and engage in mindless overeating.
•In ketosis, carbohydrate choices come from residual carbs in non-starchy vegetables, avocados, nuts, and seeds.
•Reduce total carbohydrate intake to 30 grams per day. This means no fruit or starchy vegetables; be mindful of carbohydrate-containing foods.
•Follow for weeks 1 through 6 at minimum! You may follow for weeks 1 through 12+.
Macronutrient % distribution:
•5 to 10% carbs
•15 to 30% protein
•60 to 75% fat
Ketosis macronutrient distribution in Phase 1 (relative gram amount is based on a 1200–1400-calorie diet)
During your ketogenic Phase 1 it is important to ensure electrolyte stability. When reducing carbohydrates to less than 30 grams per day, the body will experience a shift in fluid status and thus electrolytes, which are carried with water. The body tends to wring out this excess fluid in the first three to five days of ketosis, which is where many people experience increased urinary output and a whoosh of weight loss on the scale. This will recalibrate over time, but it is important to assist your body during the transition and ensure optimal hydration and electrolyte support.