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anxiety

PTSD from 3 tours in Afghanistan: Can GABA help with the anxiety?

By Trudy Scott 23 Comments

My husband is suffering from PTSD [post-traumatic stress disorder] from 3 tours in Afghanistan. Can [GABA] help with the anxiety he is experiencing. Your thoughts?

I received the above question in response to one of my blogs addressing GABA for the physical, stiff-and-tense muscle type of anxiety.

It’s very likely that GABA will help ease some of the anxiety he is experiencing. Anxiety can have many root causes and with PTSD I would look into neurotransmitter imbalances first and use three key amino acids to address these three possible root causes, before digging deeper to address other nutrient deficiencies and root causes that may take longer to address.

Amino acids to provide some anxiety relief quickly

In order to provide some anxiety relief as quickly as possible I would assess for low GABA, low serotonin and low blood sugar using the amino acid questionnaire:

  • With low GABA he could be experiencing physical anxiety, muscle tension and the need to self-medicate with alcohol or sugary foods in order to calm down and relax. We would do an amino acid trial with calming GABA. Research also now shows that GABA helps with unwanted obtrusive thoughts which are common with PTSD.
  • With low serotonin he could be experiencing mental anxiety, ruminations, fears, phobias, anger and irritability and probably insomnia. We would do an amino acid trial with tryptophan first and then 5-HTP if the tryptophan isn’t helping and we know cortisol is not high.
  • With low blood sugar he could experience anxiety and feel extra stressed when he goes too long without eating. It’s likely he could also have an intense desire to eat candies and sweet treats. We would do a trial with glutamine and make sure he’s eating a breakfast that contains quality animal protein such eggs and bacon, or a protein smoothie.

High cortisol?

We would also want to determine if high cortisol is a driving factor of the anxiety. I’d want to see the results from a 4-collection cortisol saliva test (on waking, noon, around 5pm and around 10pm).

We would address adrenal issues (either high or low) with adrenal support of a good 50mg B-complex, extra pantothenic acid, vitamin C, and adaptogen such as rhodiola. If cortisol is high this can trigger anxiety and adrenaline-type surges and the phosphorylated serine product Seriphos used a few hours before the high cortisol is the best for lowering the high cortisol.

Recent research finds evidence that orange essential oil reduces fear and anxiety, diminishes immune system markers of stress in mice and may help alleviate PTSD and a blend of lavender, ylang-ylang, marjoram, and neroli (also a citrus oil) reduces stress and lowers cortisol too.

Other factors: gut health, diet, low vitamin D

When it comes to anxiety and PTSD, there are other factors to be considered:

Possible effects from malaria drugs and other toxic exposures  

If symptoms persist other factors like the effects of medications (or other toxic exposures) must be considered. In one case study, Malaria drug causes brain damage that mimics PTSD, a service member was diagnosed with anxiety, PTSD and a thiamine deficiency. Various treatments, including medication, behavioral therapy and vitamins didn’t help. It was determined that his symptoms were due to the anti-malaria medication mefloquine, which is now known to contribute to neuropsychiatric symptoms in susceptible individuals.

As with any anxiety condition, the root causes and solutions are unique to each individual and the above approach would be adapted based on each person’s unique needs and biochemistry. Additional approaches over and above these listed here may well need to be considered.

Blend of lavender, ylang-ylang, marjoram, and neroli reduces stress and lowers cortisol

By Trudy Scott 6 Comments

As you know I’m a big fan of essential oils and the healing benefits they offer for anxiety and stress. Here is one example of the power of essential oils for both reducing stress and lowering cortisol levels.

In this study, Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects, 83 participants who were hypertensive (high blood pressure) or prehypertensive were asked to inhale an essential oil blend of lavender, ylang-ylang, marjoram, and neroli with the following ratio (20 : 15 : 10 : 2).

The study group experienced the relaxation effects of this particular blend of essential oils leading to:

  • significant decreases in the concentration of salivary cortisol
  • reduced blood pressure
  • and stress reduction.

Here is the rationale for the particular blend they used in this study:

Lavender alleviates cardiac excitation, lowers BP [blood pressure], and is effective in hypertension and palpitations. Ylang-ylang lowers BP [blood pressure], alleviates palpitations and nervous system excitation, and promotes emotional relaxation. Marjoram lowers sympathetic nervous system activity and stimulates the parasympathetic nervous system, resulting in vasodilatation to reduce cardiac strain and decrease BP [blood pressure]. Neroli brings forth emotional soothing and comfort and is effective in cardiac palpitations secondary to shock or fear.

Are you new to essential oils or want to learn more about using them?

Dr. Z and Mama Z’s 10-part video online masterclass called Essential Oils for Abundant Living offers practical steps for using essential oils.  It is science-based (which I love!) and they address potential risks. Dr. Z shares this:

We pride ourselves on providing safe, scientific and practical advice that is all non-branded. We do not sell essential oils so, regardless of what your favorite brand is, the information you will learn in this program applies.

Not to mention, because we don’t sell essential oils, we are not restricted by government or “compliance” regulations and we can freely communicate what the research REALLY says about the healing power of essential oils!

And here is the amazing line-up of video lessons you’ll have access to when you register for Essential Oils for Abundant Living. After watching the Quick Start Guide, a new lesson will air each day:

Setting the Foundation

  • Lesson 1: Aromatherapy Quick-Start Guide
  • Lesson 2: Inhalation Guide & Safety Tips
  • Lesson 3: Topical Application Guide & Safety Tips
  • Lesson 4: Internal Use Guide & Safety Tips

Natural Solutions for a Toxic-Free Home

  • Lesson 5: DIY Body Care Products
  • Lesson 6: DIY Cleaning Products
  • Lesson 7: Cooking with Essential Oils 

Regaining Control of Your Health

  • Lesson 8: Preventing Disease with Essential Oils
  • Lesson 9: Treating Disease with Essential Oils
  • Lesson 10: Advanced Strategies & Protocols

This video series will

  • give you the confidence that you need to use essential oils to make healing remedies for your body, as well as non-toxic natural recipes for your home.
  • provide many golden nuggets that you can start putting into practice today (no matter where you are in your essential oil journey)
  • offer an all-you-can-eat buffet of expert tips, recipes and DIY ideas to help you and your family enjoy abundant health with essential oils!

Reserve your spot for Essential Oils for Abundant Living HERE!

I hope you enjoy it and learn a ton!

After the no-cost online airing you’ll have an opportunity to upgrade and get additional content and also join the wonderful Facebook group. I’m a member and it’s a fabulous resource for asking questions and sharing what’s working!

Oral contraceptives cause low vitamin B6 and zinc, reduce serotonin levels and increase anxiety

By Trudy Scott 18 Comments

Oral contraceptives i.e. the birth control pill, cause low vitamin B6 and zinc, thereby reducing serotonin levels and can increase anxiety and depression in susceptible women.

Dr. Daniel Amen sees the association between the birth control pill and anxiety/depression in his practice and shared this when I interviewed him during season 3 of the Anxiety Summit.

Unfortunately, they drop serotonin levels. You’ve got to ask yourself why are 23 percent of women between the ages of 20 and 60 taking antidepressants? In large part, it’s the birth-control pills that are changing the hormones in their brain, the neurotransmitters in their brain. All of a sudden they’re more anxious and they’re more depressed.

Oral contraceptives lower serotonin due to various nutrient depletions and can also impact mood due effects on the progesterone/estrogen ratio.

Drug-induced nutrient depletions, especially vitamin B6

Many medications cause drug-induced nutrient depletions and oral contraceptives do this too. In this 2013 paper, Oral contraceptives and changes in nutritional requirements, the authors report:

It has been shown that the key nutrient depletions concern folic acid, vitamins B2, B6, B12, vitamin C and E and the minerals magnesium, selenium and zinc.

Zinc, magnesium, folate, vitamin C and vitamin B6 are all needed for the conversion of tryptophan to serotonin and can therefore impact both anxiety and depression, accentuating or precipitating the development of depression (and presumably anxiety too) in susceptible women.

The World Health Organization (WHO) report, Advances in Fertility Regulation, states that:

It has been shown that about 80% of women taking oral contraceptives have abnormal tryptophan metabolism suggestive of relative B6 deficiency.

Many of these same nutrients have a major impact on how women handle stress:

Magnesium and vitamin B6 may be effective in combination in reducing premenstrual stress, and vitamin B6 alone may reduce anxiety effectively in older women. High-dose sustained-release vitamin C may reduce anxiety and mitigate increased blood pressure in response to stress.

Zinc and copper imbalances occur very quickly

In this paper published in 1980, Serum copper and zinc in hormonal contraceptive users, it is reported that

Use of combined estrogen-progestogen contraceptives resulted in a significant decrease in serum zinc levels within 3 days and an increase in serum copper levels within 10 days.

In users of combined estrogen-progestogen contraceptives the magnitude and time of occurrence of the decrease in zinc levels and the increase in copper levels was unaltered by chemical composition, dosage, route of administration, and duration of use beyond 3 months.

We know zinc plays a role in the serotonergic system, reducing depression and anxiety.

Zinc and vitamin B6 are also key nutrients for alleviating symptoms of the social anxiety condition called pyroluria.

Lowered levels of endogenous estradiol and progesterone

Other mechanisms on how oral contraceptives lower serotonin relate to lowered levels of endogenous estradiol and progesterone (i.e. the estradiol and progesterone our bodies make), as well as out of balance progesterone/estrogen ratios leading to negative moods and emotional changes. The decreased prolactin response mentioned in this paper suggests reduced serotonergic activity.

High clinical relevance

The WHO report mentioned in the 2013 paper (mentioned above), states that this topic of nutrient depletions with oral contraceptives has high clinical relevance and should be receiving the attention it deserves.

Unfortunately, the nutrient-depletion with oral contraceptives conversation is not something many of my clients have ever had with their doctors, despite this being old news. The WHO report was published over 40 years ago, in 1975!

I’m particularly concerned about teens starting on birth control at such a young age and starting down this very slippery slope with no awareness of what they are getting into.

My recommendation is to NOT use oral contraceptives because of this increased risk in depression and anxiety. I write about this and FAM as an alternative here.

However, if you (or your daughter or grand-daughter or sister or friend) chooses to use oral contraceptives we need this awareness and you/they will very likely need to address these nutrient deficiencies. 

This awareness is also needed if you are using oral contraceptives (or have used them in the recent past) and have found you’ve needed to continuing using tryptophan or 5-HTP long-term.

And finally, this awareness is needed if you know you have pyroluria and the pyroluria protocol doesn’t seem to be working for you.

Tryptophan promotes charitable donating

By Trudy Scott 2 Comments

This 2014 study is one of my all-time favorite applications of tryptophan, an amino acid I use extensively with anxious clients. The goal of the study, Tryptophan promotes charitable donating, was to investigate the link between serotonin and charitable giving, something the authors consider to be “one of the most important elements of prosocial behavior.” They offer this quote by Molière:

Every good act is charity. A man’s true wealth hereafter is the good that he does in this world to his fellow.

In this study they tested whether charitable donating or giving can be promoted with the use of the amino acid tryptophan, the biochemical precursor of serotonin:

Participants were compared with respect to the amount of money they donated when given the opportunity to make a charitable donation.

Additional information about the study

Here is some additional information about the study, where the study group was given 800mg of tryptophan:

Thirty-two healthy international south European students (mean age = 21.8; 4 male, 28 female; mean Body Mass Index = 21.5, range 17.8–30.8) with no cardiac, hepatic, renal, neurological, or psychiatric disorders, personal or family history of depression, migraine and medication or drug use participated in the experiment.

Sixteen participants (2 male, 14 female) were exposed to an oral dose (powder) of 0.8 grams [which is 800mg] of tryptophan – which roughly corresponds to the amount of TRP contained in 3 eggs–and 16 (2 male, 14 female) to 0.8 grams of microcrystalline cellulose, a neutral placebo. These doses were always dissolved in 200 ml of orange juice.

The donating task was standardized, without the presence of an experimenter, and with a fixed amount of money in a fixed number of notes and coins:

…Participants were not informed beforehand that the donating task was part of the experiment. Donating behavior was measured by the amount of money the participant donated. After having received 10 Euros… for their participation in the study, participants were left alone and asked whether they were willing to donate part of their financial reward to charity. Four money boxes (Unicef, Amnesty International, Greenpeace, and World Wildlife Fund) had been positioned on the table.

Here are the results:

As expected, compared to a neutral placebo, [tryptophan] appears to increase the participants’ willingness to donate money to a charity.

The serotonin oxytocin connection

The authors mention the “functional and anatomical interactions between serotonergic and oxytocinergic systems” and that “it may be likely that the willingness to donate money to a charity is modulated by the effect that serotonin exerts on oxytocin levels.”

My perspectives

I always like to add my perspectives on studies like this so here goes. We know that because tryptophan boosts serotonin it’s going to improve mood and reduce anxiety, worrying and fears. When you feel better, lighter, happier and calmer you feel like anything is possible and I can see how this could translate to feeling more caring and wanting to be charitable.

The authors do mention how low serotonin is correlated with “antisocial behaviors such as social isolation and aggression.” Anger and irritability is also something we see when serotonin is low. Of course, these are also antisocial behaviors.

Here is the amino acid questionnaire with the low serotonin section.  I’d like to add this new sign to the questionnaire and wonder what would work: Lack of charitability? No desire to give to charity?  

One additional comment is that with the work I do, the amino acids are used when you show signs of low serotonin such as anxiety or worry or depression or insomnia or afternoon/evening cravings. I use the trial-response method to determine if you’ll actually respond to tryptophan i.e. experience benefits and how much you will need to see those benefits. I starting dose is typically 500mg tryptophan and I have found the Lidtke brand to be the most effective. You can read more on tryptophan here.

Because of this I’m intrigued with this application of using tryptophan in healthy individuals. But I’d also be cautious based on what I’ve seen with clients who don’t need serotonin support and take tryptophan – they can feel too sleepy or even more sad or more anxious. This would be my hesitation in saying we should give everyone tryptophan in order to create a more charitable and giving society. I do however agree with the authors about the importance of a quality real whole foods diet with adequate quality animal protein, saying the study result:

supports the idea that the food we eat may act as a cognitive enhancer modulating the way we think and perceive the world and others.

The lead author, Professor Laura Steenbergen, works in the Cognitive Psychology Unit, Institute for Psychological Research and Leiden Institute for Brain and Cognition, Leiden University Leiden, Netherlands, as is doing some very interesting research with amino acids, cognitive enhancement and mood improvement. It’s really exciting!

We’d love to hear if you feel more charitable and giving when you take tryptophan or 5-HTP (since it also boosts serotonin)?

And if you feel more charitable and giving when you eat a quality real whole foods diet with adequate quality animal protein?

Nutritional and lifestyle support for mercury toxicity and detoxification in general

By Trudy Scott 7 Comments

 

I’ve poured through most of the transcripts of the Heavy Metals Summit and there is so much information on nutritional and lifestyle support for mercury toxicity and the detoxification process in general:

  • sweating and using a sauna in order to detox through the skin
  • broccoli sprouts (due to a glutathione boost from sulforaphane, an organosulfur compound – in Julie Matthews’s interview)
  • reducing EMF/ELF and microwave exposure – in Dr. Mercola’s talk! He shares how all this can make matters worse and has some simple approaches like turning off power in the bedroom at night! This was new to me and a brilliant approach!
  • eating organic (to minimize GMO/glyphosate effects on a leaky gut and a leaky blood brain barrier) and never using Roundup
  • addressing low zinc and low selenium
  • supporting methylation so the body can detox on it’s own
  • supporting the liver and increasing bile production which is needed for detoxification
  • addressing low stomach acid which is needed for bile production and absorption of minerals like zinc (which is depleted by heavy metals)
  • avoiding meds like PPIs (which reduce stomach acid) and NSAIDs (which contribute to leaky gut)
  • thyroid support/iodine (as needed)
  • getting the brain’s glymphatic system working with sufficient sleep, melatonin (liposomal) and even liposomal GABA (in Dr. Christine Schaffer’s interview)
  • supporting the vagus nerve in order to improve digestion and detoxification
  • using an air filter and water filters
  • using foods/products like curcumin, ginger, probiotics, apple pectin
  • adding DPP-4 enzyme for gluten issues (mercury depletes this)
  • avoid energy-efficient bulbs (they are high mercury)
  • having Epsom salts baths
  • improving elimination from the bowels and much more

This is the support I offer as a nutritionist and it’s wonderful to hear all these doctors/practitioners discuss about all this with a tie back to mercury, lead and other metals.

Whey is not mentioned on the summit but since someone shared how it’s benefiting her (in the comments of the Boyd Haley blog) I’m sharing here too since it helps with glutathione production. In this paper “a case is made for the use of hydrolyzed whey protein to support metal detoxification and neurological function.” I recommend whey to clients if tolerated.

Many years ago I heard a presentation by a biological dentist who then became a nutritionist – he shared that he used whey with mercury toxic patients (together with other nutrients) and saw metals go up in hair analysis and then come down as their symptoms improved.

As I’ve mentioned in the past, mercury chelation is a controversial topic and you’ll see comments very divided on what the safest approach is. This is not my area of expertise and I’m very cautious with recommendations in this area as I’ve had reports of harm from individuals using all the approaches you’ll hear about on the summit (and even the Andy Cutler protocol which is not covered). My best advice is to follow all the nutritional/lifestyle recommendations and if you do decide to go the chelation root, do your homework, find a practitioner to work with and listen to your gut. If what you’re doing doesn’t feel right then stop doing it.

As with any chronic health condition, mercury detox is a comprehensive approach and very individualized.

There is also a discussion about safe removal of amalgams/mercury fillings. They do need to be done safely so as not to cause further issues. The IOMT also offers excellent guidelines.

The summit also covers other metals like copper (Ann Louise Gittleman covers this and I blog about it here), arsenic (Dr. Joseph Pizzorno covers this – reducing consumption is a big factor; and non-organic chicken is a source) and aluminum.

You can still register here to hear day 7 interviews and the encores: The Heavy Metals Summit.

Have you seen benefits with a nutritional approach?

Berries: cognition, PTSD, inflammation, microbiome, anxiety and depression

By Trudy Scott 11 Comments

Berries such as blueberries, raspberries, raspberries and strawberries have so many health benefits, including but not limited to improving cognitive function, offering benefits for PTSD (post-traumatic stress disorder), reducing inflammation and even increasing good bacteria in our gut. There are even initial promising results of a compound in blackberries having antibiotic like properties against drug-resistant bacteria MRSA (methicillin resistant staphylococcus aureus).

Blueberries improve cognition

In a 2017 randomized, double-blind, placebo-controlled trial, dietary blueberries were found to improve cognition among older adults

In this study, 13 men and 24 women, between the ages of 60 and 75 years, were recruited into a randomized, double-blind, placebo-controlled trial in which they consumed either freeze-dried blueberry (24 g/day, equivalent to 1 cup of fresh blueberries) or a blueberry placebo for 90 days.

The findings show that the addition of 1 daily cup of blueberries to the diets of older adults can improve some aspects of cognition, such as

…significantly fewer repetition errors … in the California Verbal Learning Test (CLVT), a neuropsychological test which can be used to assess verbal memory abilities.

… fewer errors on trials when they switched to a new task as part of a task-switching test. Task switching is an important component of executive function, a collection of brain processes that are responsible for guiding thought and behavior.

This research was funded by the U.S. Highbush Blueberry Council.

Blueberries boost serotonin and ease PTSD

A study presented in 2016 reports that blueberries boost serotonin and may help with PTSD and anxiety. This was an animal study where the traumatized rats were fed a blueberry-enriched diet. The study authors report an increase in serotonin levels and suggest that these findings

indicate non-pharmacological approaches might modulate neurotransmitters in PTSD.

Presumably this could help if you have anxiety and depression too, since low serotonin is often one of the underlying factors.  

Anti-inflammatory activity of berry fruits

A 2016 study compared the anti-inflammatory and antioxidant effects of extracts of Lycium barbarum (found in goji berries), Vaccinium macrocarpon (found in cranberries) and Vaccinium myrtillus (found in blueberries).

High amounts of phenolic compounds, including rutin, were identified in all berries extracts. Quercetin was identified in blueberries and cranberries. Hepatic/liver concentrations of glutathione were higher in animals treated with goji berry extracts. Overall the study reports that:

These results suggest that quercetin, rutin, or other phenolic compounds found in these berry fruits extracts could produce an anti-inflammatory response based on modulation of oxidative stress.

We know that inflammation plays a role in mood issues so this is yet another mechanism for supporting your body nutritionally.

Wild blueberry powder drink increases bifidobacteria in the human gut

Wild blueberries are a rich source of polyphenols, fiber and other compounds that are metabolized by the intestinal microbiota. A 2011 human study reports that six weeks of consumption of a wild blueberry (Vaccinium angustifolium) drink can positively impact the composition of the intestinal microbiome, by increasing levels of Bifidobacterium.

There are numerous studies showing the benefits of bifidobacteria probiotics on mood and anxiety. Here are a few of them:

Blackberry compound as an antibiotic against MRSA?

This section doesn’t involve eating blackberries but I’m including it because I just love this story, it’s inspiring and it has not received any coverage in the mainstream media. An article in a local publication reports that Irish teen wins top science prize for blackberry antibiotic that fights resistant bacteria

A 15-year-old science student Simon Meehan of Coláiste Choilm won first place in the 54th BT Young Scientist & Technology Exhibition. His discovery is that chemicals found within blackberries could form antibiotics that kills Staphylococcus aureus – often known as MRSA and well known for being resistant to antibiotics.

And he says his grandfather – a herbalist – was the inspiration that kept him going, keeping a frame picture of him at his side whilst he worked.

Professor John O’Halloran, who helped judge the competition, was fulsome in his praise for Simon’s work: “This is a really exciting project which explores the possibility of the blackberry leaf extracts’ ability to control harmful bacteria. The unexpected findings deliver a unique approach to killing bacteria using natural plant active ingredients.

You can watch a video of Simon Meehan sharing more about this investigation and the result here:

Simon Meehan of Coláiste Choilm, Cork investigates the antimicrobial effects of aerial & root parts of selected plants against Staphylococcus aureus.

Here are some ways to enjoy berries in your diet:

  • Fresh berries as a healthy snack
  • Berries like blueberries are quite delicious when eaten frozen too – kids often love them like this
  • In a smoothie for breakfast, together with coconut milk, a banana and some whey, pea or other quality protein powder (great for good blood sugar control/hypoglycemia and reducing anxiety and irritability too)
  • As a dessert with grass-fed organic ice-cream or cream, or coconut milk if dairy is an issue for you
  • Dunked in melted dark organic free-trade chocolate as an occasional treat
  • Freeze-dried or dehydrated berries as a camping or travel snack

Make sure to buy organic berries as non-organic are on the Dirty Dozen list and are highly sprayed with pesticides.

How do you enjoy eating your berries and how often do you eat them?