When worry turns to anxiety

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We all worry - whether its about our relationships and the people we love, the work that we do, our financial status, our health or perhaps we worry about our futures. Hopefully the worry will be short lasted – leaving our heads as soon as it entered, being ordered out by our rationale mind that tells us ‘everything will be alright’ and ‘there is no need to worry’. However, what if the worry stays in our heads and ends up being the thing that wakes us in the middle of the night and stops us sleeping, unable to count sheep worry circles in our head, getting gradually bigger and harder to control. In a study, 55% of people said their worrying time was between 9pm at night and 3am in the morning – just when you want to be sleeping soundly.

Here I think its worth considering the Buddhist attitude to worrying, this has helped me lately, as I ask myself first ‘do I have a problem?’ and then ‘can I do anything about it?’. The answer ‘yes’ lifts me out of worry and empowers me into action whilst the answer ‘no’ leaves me with the feeling of ‘no need to worry then’. The Buddhist attitude is simple, don’t worry.

Of course we do not all have this Buddhist mentality even if we might try. So what happens when the worry will not stop and turns into anxiety?

Anxiety

This is explained as an unpleasant feeling of nervousness, apprehension, distress, dread and fear that something bad is happening or about to happen. The physical signs of anxiety include a racing heart, sweaty hands, tightness in the chest, butterflies in your stomach, wobbly legs, diarrhoea, fast breathing and sleeplessness. Anxiety also changes the way you act too, concentrating on a task becomes difficult, feeling panicky and overwhelmed are common and you might experience a desire to hide away. Everyone has most likely experienced anxiety at some time and it can be positive because it can be the thing that keeps us safe that warns us of impending danger. However, in its negative, it can be paralysing and disruptive in the way we wish to live our life.

Let’s look at some of the causes of anxiety:-

·       Caffeine – for an anxious person even one cup of coffee can trigger anxiety, and remember caffeine is in black teas, energy drinks and chocolate too.

·       Smoking – nicotine is stimulatory and can fuel anxiety.

·       Alcohol - alcohol usage has been linked with anxiety states because it raises lactate levels which in turn can increase the production of the noradrenaline (a neurotransmitter that in excess can cause anxiety).

·       Drugs – both recreational (e.g. cannabis) and pharmaceutical (e.g. steroids)

·       Other conditions – anxiety can be a symptom of other conditions such as premenstrual syndrome, menopause, thyroid disorders, heart conditions etc.

Anxiety disorders

Anxiety disorders are the most common mental health problem in Australia. The Australian Bureau of Statistics reports that anxiety affects over 2 million people aged 16-85 years; women are more likely to experience anxiety disorders than men.

Anxiety disorders generally involve feelings of tension, distress or nervousness. Some of the different types include:

·       Generalised anxiety disorder – feeling anxious and worried about daily situations. These feelings are usually out of proportion to the circumstances concerned.

·       Phobias – a specific fear of something like flying or spiders or even social situations where you may worry about being embarrassed or judged.

·       Panic disorder – frequent and unexpected panic attacks that usually last a few minutes, but can be so intense that it feels like a heart attack. These occur when the body’s normal anxiety response is not working properly and there is no way the person can relieve themselves of the feelings

·       Obsessive compulsive disorder (OCD) – having intrusive, repeated thoughts and performing repetitive behaviours to control these thoughts, like washing your hands repeatedly because of the fear of germs or checking the front door is locked over and over again because of the fear of intruders.

·       Post-traumatic stress disorder – experiencing significant anxiety after a traumatic or distressing event, e.g. car accidents, experience of war, natural disorders and being diagnosed with a life threatening illness.

If you feel that you need help with some level of worry or anxiety, speak to your health care professional (Dr or Naturopath) about management options. Rest assured lots can be done. Look out for my next blog where I will outline my top practical tips to help manage anxiety.

Meanwhile here are two excellent resources for further information about anxiety:-

Jean Hailes for Women’s Health  - http://anxiety.jeanhailes.org.au/

Beyond Blue - http://www.beyondblue.org.au/the-facts/anxiety

Foods & Herbs for the Midlife Woman

Phytoestrogens 

 

• These plant metabolites have a structure similar to that of oestrogens, which allows them to bind with the oestrogen receptor in the human body and exert mild oestrogenic effects.  This may alleviate menopausal symptoms.  
• Phytoestrogens  are found in seaweeds, linseeds, rye, millet, buckwheat, sesame seeds, sunflower seeds, wholegrains (oats, barley, wheat),  beans (kidney beans, split peas, lentils, chick peas, mung beans), fermented soy products (miso, tamari, tempeh), leafy greens (parsley, cabbage, broccoli, kale, seaweeds, rhubarb), fruits, berries, olives and olive oil 
• Eat plentifully every day 

Essential Fatty Acids (EFA)

 

• The human body needs fatty acids and it can make all but two of them (omega 3 and omega 6). These must be supplied by the diet and are therefore known as essential fatty acids.  
• EFAs regulate the menses and protect against cardiovascular disease 
• Fatty fish (deep sea fish such as salmon, mackerel, herring, tuna, sardines, kippers) are among the best sources of omega-3 fatty acids; other sources are listed in Table 1.  The recommended ratio omega-6:omega-3 is 6:1; aim for 3-4g/day EFA. For most people this means eating more fish and less meat. 
  
  
• Table 1: Essential Fatty Acids 

Omega -3	Richest source	Flaxseed/linseed oil, hemp oil, candlenut, chia
	Other source	Walnuts, soybeans, pumpkin seeds, rapeseed, rice bran, dark green leafy vegetables, egg yolk, animal fats (particularly wild animals), animal milk
Omega-6	Richest source	Borage oil, evening primrose oil, safflower, sunflower, walnut, hemp oil, all seeds and nuts
	Other source	Egg yolks, nuts, animal fats

• Use only high quality oils – seeds (cold-pressed in dark bottles); olive oil (extra-virgin, cold-pressed) 
• Eat 1-2 tablespoons or 15-30mg ground linseeds daily. Add to breakfast cereal, lunch salads or add to mixture of muffins or pancakes 

Calcium-rich Foods

 

• Calcium-rich plants and moderate exercise build strong, flexible bones. Bones require other minerals as well as protein, which is why it is beneficial to eat whole foods. 
• Fermented dairy such as yoghurt, kefir enhances mineral absorption, eat ½ cup every day 
• Cooked greens provide abundant calcium such as broccoli, bok choy, cabbage, mustard, and turnip greens 

• Almonds, tahini 
• Deep-sea fish such as sardines, salmon, cod, mackerel 
• Eat 3 or more calcium-rich foods daily 

Fermented Foods

 

• Encourage optimal microbiota colonisation of gut to enhance functionality and to reduce reabsorption of excess hormones   
• Traditional fermented foods include: yoghurt, kefir, kimchi, sauerkraut, miso 
• Foods to promote the growth of beneficial bacteria include: oat bran, brown rice, carrots, almonds, green tea  
• Eat ½ cup yoghurt and/or 1 Tablespoon kimchi/sauerkraut every day 

Herbal Infusions:
 

• Nutrient rich and nourishing, these teas can be consumed freely throughout the day 
• Sage tea – add 30g to 1 litre boiling water, infuse 4 hours, drink 1-4 cups per day  
• Mix equal quantities of leaves listed below or use separately, add 1 tsp per cup and add boiling water, infuse 15 minutes, drink 2-4 cups per day  

1. Red clover blossom 

2. Oatstraw 

3. Nettle 

4. Dandelion leaf 
   
   

Things to avoid: 

1. Chilli and other spicy foods, hot drinks, alcohol, acidic foods may aggravate symptoms of hot flushes  

2. Avoid sugars and refined carbohydrates as these foods are devoid of nutrients 

3. Minimise caffeine as it contributes to decreasing bone mineral density 

4. Avoid products labelled “low-fat”. Often sweeteners are added to compensate for the reduced taste. Small quantities of high quality fats are required for nutrient absorption including vitamin D. 
   
   

For more information on herbal medicines to relieve symptoms of menopause see the naturopaths at Sydney Health and Fertility.