Why Anxiety is More Than Just “A Lack of Serotonin”
What is Anxiety?
Everyone experiences anxiety to some degree, at some time in their lives. A person with an anxiety disorder may develop debilitating symptoms of anxiety that interfere with daily life, while others turn anxiety into productivity.
Anxiety is a mental health condition people experience when they perceive some kind of threat and that response is beyond what is considered normal. People with anxiety disorders often worry obsessively about everyday matters, including things that are unlikely to ever happen or that are not important. Worries are typically associated with some specific triggers. Some people experience panic attacks. Others can become overwhelmed by extreme worry that feels much worse than the situation warrants, known as generalized anxiety disorder.
Symptoms
Anxiety is a common mental health condition affecting about half of the population of Canada, the US and the UK, and it can cause a range of physical, emotional, and cognitive symptoms. Some common symptoms of anxiety include:
· Excessive worry or fear: Feeling anxious about things that may not warrant such a strong reaction.
· Restlessness: Feeling unable to sit still, fidgeting, or pacing.
· Muscle tension: Feeling tense or stiff in the muscles, often in the neck, shoulders, or back.
· Fatigue: Feeling tired or worn out even without physical exertion.
· Irritability: Feeling easily annoyed or frustrated.
· Difficulty concentrating: Feeling distracted or having trouble focusing on tasks.
· Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up too early.
· Increased heart rate: Feeling like your heart is racing or pounding.
· Sweating: Experiencing excessive sweating or clammy hands.
· Gastrointestinal issues: Nausea, diarrhea, or other stomach issues.
Pharmaceuticals for Anxiety
There are several effective treatments for anxiety, and the best approach may depend on the individual and the severity of their symptoms. Some common treatments for anxiety include: cognitive behavioural therapy (CBT), medication, lifestyle changes, support groups.
Antidepressants are often prescribed for anxiety disorders because they help regulate the levels of neurotransmitters in the brain, such as serotonin and norepinephrine, which can help to reduce symptoms of anxiety. Some commonly prescribed antidepressants for anxiety include selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
SNRIs are also prescribed. SNRIs work by increasing the levels of both serotonin and norepinephrine in the brain, which can help to regulate mood and reduce symptoms of anxiety. Some common SNRIs used for anxiety include Venlafaxine and Duloxetine.
Anti-anxiety medications, such as benzodiazepines, may also be prescribed for short-term relief of anxiety symptoms. These medications work by enhancing the effects of a neurotransmitter called gamma-aminobutyric acid (GABA), which helps to calm the brain and reduce anxiety. Examples of benzodiazepines include alprazolam (Xanax), lorazepam (Ativan), and clonazepam (Klonopin).
It is important to note that while these medications can be effective in reducing symptoms of anxiety, they may also have side effects and can be habit forming.
Factors That Contribute to Anxiety
Anxiety can be caused by a combination of genetic, environmental factors and lifestyle. While the exact genetic factors that contribute to anxiety are not fully understood, research has shown that there is a genetic component to anxiety disorders. Studies have suggested that individuals with a family history of anxiety disorders are more likely to develop an anxiety disorder themselves.
Some specific genes have been implicated in anxiety disorders, including genes that regulate the production and function of neurotransmitters such as serotonin, dopamine, and GABA, as well as genes involved in the stress response and the regulation of the immune system.
However, it's important to note that genetics alone do not determine whether or not someone will develop an anxiety disorder. Other factors such as blood sugar imbalances, stress, trauma, nutritional deficiencies, diet and lifestyle, allergies, hormonal imbalances, environmental toxins or poor gut health should be taken into account.
Research has suggested that methylation may be involved in the development and management of anxiety. Specifically, some studies have found that alterations in DNA methylation patterns may be associated with increased risk of anxiety disorders. Other studies have suggested that nutrients involved in methylation, such as folate, may have a protective effect against anxiety symptoms.
Methylation is a biochemical process that involves the transfer of a methyl group to another molecule. This process plays an important role in a number of physiological processes, including the regulation of gene expression, neurotransmitter synthesis, and detoxification.
It's important to note that anxiety can have multiple causes, and different people may experience anxiety for different reasons. It's also possible to have multiple underlying factors contributing to anxiety. A comprehensive assessment by a qualified healthcare practitioner is recommended.
ANXIETY INVOLVES MULTIPLE NEUROTRANSMITTERS
Anxiety is a complex condition that involves multiple neurotransmitters and pathways in the brain. While serotonin is one of the neurotransmitters that has been implicated in anxiety, other neurotransmitters like GABA, endorphins, and catecholamines also play important roles in regulating mood and anxiety.
GABA is the main inhibitory neurotransmitter in the brain, and it helps to reduce anxiety and promote relaxation by slowing down nerve cell activity. When GABA levels are low, it can lead to increased anxiety and a heightened sense of fear.
Endorphins are chemicals produced by the brain that act as natural painkillers and mood enhancers. They are released in response to stress or physical activity and can help to reduce anxiety and promote feelings of wellbeing.
Catecholamines are a group of neurotransmitters that include dopamine, norepinephrine, and epinephrine. These neurotransmitters are involved in regulating the body's stress response and can increase heart rate, blood pressure, and respiration in response to a perceived threat. However, when these neurotransmitters are overactive, it can lead to symptoms of anxiety and panic.
Therefore, anxiety is a complex condition that involves multiple neurotransmitters and pathways in the brain. While serotonin deficiency may play a role in anxiety for some individuals, it is just one piece of the puzzle, and treatment often requires a multi-faceted approach.
“Your brain’s true and false emotional chemistry:
· High in serotonin—positive, confident, flexible, and easygoing.
· Sinking in serotonin— negative, obsessive, worried, irritable, and sleepless.
· High in catecholamines—energized, upbeat, and alert.
· If catecholamines have crashed—one can sink into a flat, lethargic funk.
· High in GABA— relaxed and stress free.
· Gap in GABA wired, stressed, and overwhelmed.
· High in endorphins full of cozy feelings of comfort, pleasure, and euphoria.
· Near the end of endorphins—crying during commercials and overly sensitive to hurt.” (source: “The Mood Cure”- Julia Ross)
A Multidimensional Approach to Anxiety
Balance blood sugar
Blood sugar imbalances can contribute to anxiety symptoms. When blood sugar levels are too low, it can cause symptoms such as shakiness, irritability, and nervousness, which can mimic the symptoms of anxiety. On the other hand, when blood sugar levels are too high, it can cause feelings of sluggishness and fatigue, which can also contribute to feelings of anxiety and depression.
Blood sugar imbalances can be caused by a number of factors, including a diet high in refined carbohydrates and sugars, insufficient physical activity, and stress. When we eat foods that are high in carbohydrates and sugars, our blood sugar levels can spike quickly and then drop rapidly, leading to fluctuations in mood and energy levels.
Managing blood sugar levels through diet and lifestyle changes can be helpful in reducing anxiety symptoms. Eating a balanced diet that includes protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels and prevent fluctuations. Regular exercise and stress management techniques such as mindfulness meditation can also help regulate blood sugar levels and reduce anxiety symptoms.
Address nutritional deficiencies
Nutritional deficiencies can contribute to anxiety symptoms, and folate, B vitamins, and minerals are among the nutrients that have been implicated.
Folate is a B vitamin that is important for the production of neurotransmitters such as serotonin, which plays a key role in regulating mood. A deficiency in folate has been linked to depression and anxiety symptoms.
B vitamins, including B6, B12, and niacin, are also important for mood regulation. Deficiencies in these vitamins can contribute to anxiety symptoms, as well as depression and fatigue.
Minerals such as magnesium and zinc are also important for mental health. Magnesium is involved in the regulation of neurotransmitters and can help promote relaxation and reduce anxiety symptoms. Zinc is involved in the production of neurotransmitters and has been shown to have a protective effect against anxiety and depression.
Studies have suggested that low levels of tryptophan may be associated with increased symptoms of anxiety. This is because tryptophan is a precursor to serotonin, and serotonin is known to have anxiolytic (anti-anxiety) effects.
Other nutrients that have been linked to anxiety include omega-3 fatty acids, which are essential for brain health and have been shown to reduce symptoms of anxiety, and vitamin D, which plays a role in mood regulation and deficiency has been linked to depression and anxiety symptoms.
Address food allergies and intolerances
Some allergies can contribute to anxiety. Allergic reactions can trigger an intense fear response. Also, certain foods or food additives may be linked to increased anxiety symptoms in some people.
For example, some people may have a sensitivity to gluten, a protein found in wheat, barley, and rye, and may experience anxiety or other symptoms after consuming gluten containing foods. Similarly, some people may have a sensitivity to certain food additives such as monosodium glutamate (MSG) or artificial sweeteners, which may also exacerbate anxiety symptoms in some individuals.
Anxiety is often associated with allergy to wheat and celiac disease.
Address gut health
Research is suggesting that there is a strong connection between the gut and the brain, commonly referred to as the gut-brain axis. This means that gut health may play a role in the development and management of anxiety.
“The growing amount of evidence substantiating this link indicates it will be a valuable area for future medical and nutritional practice, and research. This review demonstrates the importance of a healthy microbiome, particularly the gut microbiota, for patients suffering from anxiety and depression, as dysbiosis and inflammation in the CNS have been linked as potential causes of mental illness. Of note, studies have shown that probiotics effectively mitigated anxiety and depressive symptoms similar to conventional prescription medications.” (source: PMID: 29071061)
Address environmental toxins
Research shows that mold toxicity can cause anxiety. Mold can cause inflammation in the body and disrupt the balance of neurotransmitters, which can contribute to anxiety and other mood disorders. More research is needed.
“Several small studies (Baldo et al., 2002; Crago et al., 2003; Gordon et al., 2004) concluded neurologists could not differentiate between people with repeated exposure to moldy buildings and people with mild to moderate traumatic brain injury—they had similar neurological and cognitive deficits.” (source: PMID: 31751617).
Heavy metals are also shown to contribute to anxiety. More information is available here: https://www.healthandenvironment.org/uploads-old/MentalHealth.pdf
Natural supplements for anxiety
There are several natural supplements that have been suggested to help alleviate symptoms of anxiety. However, it's important to note that these supplements should be used in conjunction with other anxiety management strategies.
A 2004 study published in the Journal of Psychopharmacology found that supplementation with a combination of zinc and vitamin B6 significantly reduced anxiety symptoms in a group of women with premenstrual syndrome (PMS). The researchers suggest that the combination of nutrients may work by regulating the activity of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), which are involved in mood regulation.
Another study published in the Journal of Research in Medical Sciences in 2011 found that supplementation with vitamin B6 and zinc was effective in reducing anxiety and depression symptoms in a group of women with type 2 diabetes.
DMAE (dimethylaminoethanol) is a dietary supplement that is gaining popularity for its ability to help the body create acetylcholine, an important neurotransmitter that helps with depression and anxiety. DMAE can also be used to stop the mind from racing, improve concentration and promote learning.
Magnesium is a mineral that is involved in many bodily processes, including the regulation of mood. Low levels of magnesium have been associated with increased anxiety symptoms.
GABA (gamma-aminobutyric acid) is a neurotransmitter that plays a key role in the regulation of anxiety and stress. GABA is known for its calming effect on the nervous system and is sometimes used as a natural supplement to help reduce symptoms of anxiety.
Phospholipids are a class of fats that are important for cell membrane function and may have a role in anxiety management. Specifically, phospholipids such as phosphatidylserine (PS) and phosphatidylcholine (PC) have been studied for their potential to reduce anxiety symptoms.
Millions of 5-HTP, tryptophan and Saint-John’s-wort takers can attest to the extraordinary mood-enhancing benefits of these supplements. Their experience is supported by scientific research that compares the benefits of these natural supplements to the benefits of SSRIs.
Lavender, Valerian Root, Passionflower and Chamomile have been shown to have a calming effect on the nervous system, and some studies suggest that they may help reduce anxiety symptoms.
Lifestyle changes
Exercise has been shown to have a positive effect on mood and can help reduce symptoms of anxiety. A 90 minute walk can decrease anxiety levels by 100 percent. A daily forty-minute walk prevents relapse into depression.
Avoid alcohol and caffeine, as both can exacerbate anxiety symptoms, so it may be helpful to avoid or limit their consumption.
Engaging in stress management techniques such as mindfulness meditation, deep breathing exercises, and yoga may help reduce symptoms of anxiety.
Getting adequate sleep is very important for overall health and can reduce symptoms of anxiety.
Exposure to light, especially in the morning is essential. Light therapy is recommended in the winter when it is too cold to go outside.
Nutrition
A balanced diet that focuses on foods that are low on the glycemic index is recommended. According to the book “Optimum Nutrition” by Patrick Holford, a diet that provides the best brain fuel looks like this:
“Choose whole foods – wholegrains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Eat five or more servings of fruits and vegetables per day.
Choose dark green, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, Brussels sprouts, spinach, green beans or peppers, either raw or lightly cooked, and limit your consumption of starchier vegetables such as potatoes. Choose fresh fruit such as apples, pears, berries, melon or citrus fruit. Have bananas in moderation. Dilute fruit juices and only eat dried fruits infrequently in small quantities, preferably soaked.
Avoid sugar and foods containing sugar. This means anything with added glucose, sucrose or dextrose, malt sugar or honey. Keep fructose consumption within limits. Don’t be tempted to go for sugar substitutes –most are detrimental to health and they all keep sugar cravings alive.
Combine protein foods with carbohydrate foods by eating cereals and fruit with nuts or seeds, and having carbohydrate rich foods (potatoes, bread, pasta or rice) with protein rich foods such as fish, chicken, lentils, beans or tofu.
Choose wholegrains such as rice, buckwheat, millet, rye, oats, wholewheat, corn or quinoa in cereal, breads and pasta. Avoid refined ‘white’ foods.
If you want to drink juice, make it yourself with a juicer or choose real fruit juices (never fruit ‘drinks’) from the chill cabinet and dilute 50/50. Steer clear of the highly processed kind with a long shelf life.
Eat breakfast every day.
Emphasize foods rich in tryptophan such as turkey, chicken, salmon, nuts and seeds, legumes.
Avoid processed foods.”
Conclusion
There are many more aspects to anxiety than the ones mentioned in this blog, and the more you understand, the better you can manage it. Take a multidimensional approach to your health by addressing all aspects of your health: physical, cognitive, emotional, and spiritual. Eat healthy, exercise, sleep well, surround yourself with people who are good for you, and manage stress. Seek professional help from your physician, therapist, or other health practitioners.
I hope that the information presented in this blog has provided some clarity for your journey with anxiety. This blog is for informational purposes only, it is not medical advice and it is not meant to replace any medical treatments. Do not discontinue any medications without the supervision of a physician.
Credit for a lot of the information presented in this blog goes to two amazing books I have recently read: “The Mood Cure” by Julia Ross M.A., and “Optimum Nutrition for the Mind” by Patrick Holford. If you or someone you love struggles with anxiety or other mood disorders and you wish to learn more about this topic, I highly recommend reading these two books.
