Anxiety and panic

Vitamin D for seasonal anxiety and depression, good immunity and more

January 21, 2011 By Trudy Scott 17 Comments

Have you had your vitamin D levels checked lately? And are you aware how common low vitamin D levels are, especially in the winter? And why it’s important to make sure your levels are good? Read on….

I have all my clients get their vitamin D level checked and the majority of them have low levels, especially during winter. Keep this in mind: if you completely cover yourself in sun-block during the summer you may find your levels are low during this time of the year too. During colder and darker days of winter, the winter blues or seasonal depression is more common and having sufficient vitamin D can actually improve your mood. As well as the winter blues, certain people who are prone to low serotonin have more severe anxiety during the darker days of winter – I call it the winter mauves – and vitamin D can help with this too! Winter is a season when you especially want your levels to be good because good levels are so important for immunity – so get your levels up and avoid the colds and flu. This amazing nutrient is also crucial for optimal bone and heart health and also helps protect against cancer and fibromyalgia.

Have your doctor check your vitamin D status with a simple blood test. This is what should be tested: 25-hydroxy-vitamin D.

There is a ton of vitamin D research going on and there are some differences as to what is considered the ideal level and how much to take.

Dr. John Cannell, founder of the Vitamin D Council makes these recommendations which I am totally in agreement with:

– the new vitamin D guidelines, released in November 2010 (600 IU /day for adults up to age seventy) are still too low

– take 5000 IU daily until your level is between 50 and 80 ng/mL (nanograms per milliliter), the midpoint of the current lab reference range of 32 to 100 ng/mL

– once your levels are ideal, take a maintenance dose of 2000 to 5000 IU per day

– and then test your levels every three months (you should see your levels increase pretty quickly over a 3 month period)

When supplementing, be sure to take vitamin D₃ (cholecalciferol). You can now find really good vitamin D supplements in 1000 IU, 2000 IU and 5000 IU doses and many companies are now making it in convenient drops which are easier for some of my clients (and also children) to take.

Dr. John Cannell and the Vitamin D Council is a great resource for recent findings and information www.vitamindcouncil.org

And don’t forget to eat your deep water oily fish like sardines and salmon and plenty of pastured or organic eggs – all of which are great sources of vitamin D. Your body can also make its own vitamin D when you’re outdoors so get out in the sunshine and go for a walk or do something fun outside. And again a full-spectrum lamp is great to use during the winter. But if your levels are low you will need to supplement because food and sunshine (especially when further north like much of the USA) won’t be enough.

I find vitamin D so important for my clients with anxiety, and I devote a whole section on this important nutrient in my new book The Antianxiety Food Solution – How the Foods you eat can calm your anxious mind, improve mood and end cravings. Find out more at www.antianxietyfoodsolution.com

Good vitamin D levels means feeling on top of the world, not getting sick, having a healthy heart and strong bones – and so much more.

The biochemistry of self-confidence, anxiety, motivation and focus

October 31, 2010 By Trudy Scott 12 Comments

Nutrient and neurotransmitter deficiencies (as well as hormonal imbalances) can contribute to poor self-confidence, low motivation and the blahs, feeling negative and being overly self-critical.

Poor self-confidence, worry, overwhelm, anxiety and negativity could all be signs of low serotonin. Serotonin levels can be increased by:

Eating enough good quality protein since protein provides amino acids for making neurotransmitters. Some examples of good quality protein: grass-fed organic beef, New Zealand lamb (which is always grass-fed and free of hormones and antibiotics), pastured eggs and chicken (preferable) or second best, organic, wild fish and seafood.
Eating plenty of veggies, fruit, good fats – all part of a whole foods diet – provides all the cofactors necessary for making neurotransmitters.
Exercise, sunshine and the use of a full-spectrum lamp also raises serotonin.
And of course you’ll feel more confident, less overwhelmed and anxious, and more optimistic very soon (5-10 minutes) after taking one of the amazing amino acids tryptophan or 5-HTP.

With sufficient levels of serotonin you will also sleep better, and you will not have the afternoon and evening sugar cravings that are common with low serotonin.

If you have low motivation, the blahs and feel depressed (the kind of depression where you don’t want to see anyone), these could be signs of low catecholamines. If this is the case, you’re also likely to also have low energy and poor focus, and possibly feel like you are all over the map (kind of like ADD). Just so you know, negativity can be a sign of low serotonin and low catecholamines and many people have deficiencies in both areas.

Again, eating enough good quality protein and eating real food is crucial.
The amazing amino acid tyrosine can do wonders (also in 5-10 minutes) to raise catecholamines and get you super-motivated, laser-focused and full of energy.

And with good levels of catecholamines you won’t be drawn to sugary foods or beverages for an energy pick-up.

Here is additional information on the amino acids and how to do a trial

No coffee, adrenal support and amino acids: free of anxiety, high energy and great sleep!

October 30, 2010 By Trudy Scott 21 Comments

This is such a great client testimonial that I really want to share it here on my blog. It shows how a few small changes can make the world of difference; that you don’t have to resort to drugs for anxiety or sleep or energy drinks for fatigue! And that you can feel on top on the world!

Everyone is unique, so find the root cause of your problems. For Sylvie, it was quitting coffee, supporting her adrenals nutritionally and rebalancing her neurotransmitters with amino acids.

When my energy level started to go down and my anxiety level kept going up for no apparent reason I started to look for ways to change that. I could not understand why since I knew I was eating pretty well and exercising regularly. This is when I attended a workshop on “5 Main Reasons for Anxiety and 3 Simple Dietary Changes” by Trudy Scott. Trudy was talking about neurotransmitters and amino acids which I had never heard of before. During my first visit in her office she introduced me to amino acids and recommended a particular test (Adrenal Stress Index). I started feeling the benefit of the amino acids right away – less anxiety and more energy. When the results from the test came back it was very obvious that I needed extra supplements. I always thought that if you eat well you don’t need anything else but I realized that sometimes food is just not enough! And the right type of supplements can really help you get back to where you want to be! The only dietary change I made was to stop coffee. I did not believe at first that it would make any difference since I only had 1 cup a day! But it did. And every time I doubt it and have one coffee again I feel the difference! Now, with all these changes I have zero anxiety, a high energy level and I sleep very well.

For other testimonials about the amazing healing power of food and nutrients: https://www.everywomanover29.com/testimonials.html

The Anti-anxiety Food Solution has a cover

October 6, 2010 By Trudy Scott 12 Comments

I am so excited to share the proposed cover of my first book! Things have been rather quiet on the blogging front over the last few months as I have been busy (very busy!) working on my forthcoming book “The Anti-anxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings”.

I say hats off to all authors as it has been a huge effort and I had no idea the volume of work required, especially all the research. I loved the research part as I have always had a thirst for knowledge and the desire to share this important and valuable information. It’s been very exciting to find so many studies supporting natural, food and nutrient-based solutions for anxiety.

The final draft was submitted to my publisher, New Harbinger (www.newharbinger.com) mid-August and now I’m working with my wonderful copy-editor Jasmine Starr. The next part in the process is reviews, endorsements and the foreward. And then I’ll need a good photo of me, the back cover will be done and I’ll approve the final product early in January 2011. Publication date is June 2011 and I’ll keep blogging about my progress and any exciting outcomes along the way. And of course, I’ll let you know about book signings and speaking events. If you have a need or know someone looking for a speaker on this topic, please let me know as I have big plans to get out and speak, and I may just be in your city! You can also sign up here www.antianxietyfoodsolution.com to receive newsletter updates and stay up to date on new research and workshops.

In summary…what you eat (real whole food and yes, animal protein), when you eat (controlling blood sugar), what you don’t put in your mouth (sugar, coffee and foods you’re sensitive to like wheat), your digestion, your hormones and neurotransmitters – and more – can affect how anxious and overwhelmed you feel. And the magical thing is that when you address the root cause of your anxiety with food and nutrients it really does make you happier, eliminates sugar cravings and you’ll even sleep better! And who doesn’t want all of that?

Secrets to Banish Sugar Cravings and Have a Great Mood

March 31, 2010 By Trudy Scott 10 Comments

I’m speaking at this fabulous event for women on April 11 – if you’re local come and join us! $35 includes presentations and buffet dinner (which starts at 4:45pm). Make an evening of it and bring a friend (or two or three)

The Secrets to Banishing Sugar Cravings and Having a Great Mood during Peri-menopause and Menopause

Are you stressed and overwhelmed? Do you have mood issues like anxiety, the blues, irritability, low self-esteem and obsessive tendencies? Do you have sugar or carbohydrate cravings? Do you eat sugar to calm down or eat sugar for energy? Do you eat sugar for comfort or as a reward? Do you have late afternoon and evening cravings? And have you ever considered that your mood, stressed-out feelings and cravings may be related?

You’ll learn the relationship between cravings and mood and the secrets to banish those sugar cravings, have a great mood and reduce stress. We’ll discuss the importance of eating real food and how much is enough protein (as well as avoiding problem foods like gluten) and more. You’ll also hear how to balance your neurotransmitters/brain chemistry, your hormones and address nutrient deficiencies with some pretty incredible nutrients – so you can feel on-top-of-the world during peri-menopause and menopause.

You’ll also have the opportunity to complete your own food-mood-cravings questionnaire, to provide you with insights to your own unique biochemistry. PS. This information is focused on peri-menopause and menopause but is applicable for younger women too.

This is going to be an amazing event to celebrate and support women. There’ll also be a short exercise session, a talk on total wellness for hormonal health, some fun surprises and gift raffles, as well as some great vendors with special offers just for you.

Register with Diane Johnson (209) 747 7951 or Sherri Elston (916) 479 6406. For more information please call me at (916) 605 6283.

Walking in Wellness event, April 11, 2010 4-9pm, Arden Hills Resort Club and Spa, East Terrace Room, 1220 Arden Hills Lane , Sacramento