depression

Food, exercise, biofeedback and nutrients for anxiety at ADAA

April 16, 2012 By Trudy Scott 16 Comments

Trudy scott antianxiety adaa 2012

Great three days at the 2012 Annual Conference of Anxiety Disorders Association of America. I was accepted to do a poster presentation on Saturday night: Food and Mood: Case Study of Woman with Anxiety (using food changes and nutrients) and I had a lot of firsts – the first time attending this conference, my first poster presentation at a mainstream conference, first time meeting some of the excellent researchers in the field and first time exposure to some of the newest research on anxiety.

I thoroughly enjoyed it from the start… submitting my proposal, creating the poster, figuring out how big to make it so it could be read easily (it was 3ft high by 5 ft wide) and then standing with my poster answering questions for an hour and a half during the poster session. I am now I’m inspired to do some of my own food mood research.

My poster was a case study of a woman using real whole food, no gluten, no sugar, 5-HTP, GABA, zinc, vitamin B6 and other nutrients to end her anxiety and panic attacks. I was very pleased with the interest and was thrilled to share this important info about the food-mood connection!

Some other highlights from the conference (there were many!):

Keynote by Dr Spiegel on self-hypnotism – in one study, participants were able to increase their gastric acid secretion. We learned that hypnotism has much good research for anxiety but is not used that extensively.
Meeting and talking to Lindsey DeBoer, lead author of Dietary Supplements for Anxiety Disorders: A Systematic Review – to be included in a chapter in a new book called Psychobiological Approaches for Anxiety Disorders that I look forward to checking out
Great quote from a session on Exercise for Anxiety: “Do your exercise before a stressful event and you’ll do much better” ~ Michael W. Otto, Ph.D. At the same session Jasper Smits, PhD shared much of the evidence of the benefits of exercise for anxiety, OCD, panic attacks and social phobia. Otto and Smits have a new book Exercise for Mood and Anxiety that I look forward to checking out.
This short 2 min totally cool video!!! “Take the stairs instead of the escalator or elevator and feel better” is something we often hear or read in the Sunday papers. Few people actually follow that advice. Can we get more people to take the stairs over the escalator by making it fun to do? See the results here. http://www.thefuntheory.com/piano-staircase With thanks to Michael W. Otto, Ph.D and Jasper Smits, PhD for sharing this at the exercise presentation
Doing a biofeedback relaxation session
Meeting, listening to and learning from researchers, authors and editors of some of the major journals
Meeting new people and making new connections

(On a side note, the ADAA was previously Anxiety Disorders Association of America, and was just renamed this weekend to be Anxiety and Depression Association of America.)

More research and conference highlights will be shared in future blogs… and all this and more will be included in future editions of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores, at Amazon and via www.antianxietyfoodsolution.com.

Total cholesterol that is too low: anxiety and depression in women

March 30, 2012 By Trudy Scott 29 Comments

If your total cholesterol level is too low, you’re at increased risk for anxiety, depression, and even suicide, as well as increased risk of strokes, cancer, digestive diseases and respiratory diseases.

A study by Suarez in 1999 in Psychosomatic Medicine found a relationship between low cholesterol and increased anxiety and depression in women. And in a 2008 paper in the Journal of Clinical Psychiatry it was reported that when total cholesterol is less than 160 mg/dl (milligrams per decililter), there may be an increased risk of suicide.

An interesting 1992 editorial in the journal Circulation reported that these same levels were also associated with increased risk of death from strokes, cancer, and digestive and respiratory diseases. In addition, this editoral emphasizes that, among women, there is no association between high blood cholesterol and cardiovascular deaths.

Dr Mark Hyman, MD is one of my favorite integrative physicians and he writes extensively on cholesterol and why it may not be the cause of heart disease. He talks about the importance of ratios (total cholesterol to HDL and triglycerides to HDL) and considering additional testing if you’re concerned about heart disease: NMR Lipid Profile to look at particle sizes, Hemoglobin A1c, Cardio C-reactive protein for inflammation, Homocysteine, Fibrinogen, Lipoprotein (a) and others.

Low total cholesterol is a topic that I address in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores, at Amazon and via www.antianxietyfoodsolution.com. It is just one of many factors that need to be considered for anxiety and mood issues.

California lobby days by NANP – follow up from CA AB575

March 5, 2012 By Trudy Scott Leave a Comment

The recent California lobby days were very successful and we feel we have made some great connections and started to build some excellent relationships. Nicole Hodson (NANP Executive Director), Julie Spero (President of NANP) and I went to the Capitol in Sacramento with lobbyist Randy Pollack. It was a whirl-wind tour of meetings over 2 days, with 16 women and men of the CA Assembly and Senate along with their staff members.

There is no new or pending legislation so it was a meet and greet. We met for about 15 minutes in each office and let them get to know what we as nutrition professionals do for our clients. Each of us talked about the health issues we work with and how we benefit our clients – demonstrating real world health issues being addressed through whole food nutrition. Nicole talked about the benefits of diet for ADHD, Julie about diabetes and diet and I spoke about the powerful impact diet has on anxiety and depression. Nicole also talked about the National Association of Nutrition Professionals / NANP and the board exam. Randy introduced the Alliance for Natural Health and other nutrition professionals, talked about AB575 (the CA bill introduced and defeated in 2011) and our concerns around the language that would prevent us from doing invaluable work for the people who need it most. We also made sure they understood that the majority of dietitians tend to work in institutional settings such as hospitals, prisons and schools, while nutritionists tend to serve the individual. We also talked about consumer choice.

Some highlights

We met with Mary Hayashi, the Assemblywoman who introduced AB575 in 2011. We believe her Republican counterparts on the committee were opposed to AB575 and that they also received negative pressure from the Nurses Association.
Assemblywoman Fiona Ma is a champion of many health causes like Hepatitis B and Diabetes. She has invited us to attend an upcoming ‘Women in Government’ event and is interested in using us as a resource for health related speakers and articles. We have invited her to our annual NANP conference, along with Assemblyman Jerry Hill, whose district includes the city of Millbrae where our conference will be held
We met with Jazmin Hicks, a senate fellow in Senator Vargus’ office who authored a paper on “Policy on preventative health rather than palliative health”
We met Assemblywoman Butler who banned BPA in bay bottles
Senator Emerson’s office is reviewing a gluten-free bill for the department of public health and we had a long discussion with staff members while waiting for our meeting
We had some healthy (no pun intended!) discussions with various well-read and informed legislators and staff members about the importance of breakfast, gluten intolerance, the effects of diet on rheumatoid arthritis, the connection between gluten and autism, diet and ADHD and horrible hospital food

We very much appreciate the support of ANH and the fact that they hired a lobbyist. All in all an excellent and informative two days!

Folic acid for anxiety, depression & preventing birth defects

January 7, 2012 By Trudy Scott 9 Comments

January 8 through 14th is National Folic Acid Awareness Week and I would like to bring awareness to how important folic acid is for our mood.

Of course, we also need to raise awareness that adequate folic acid intake is important for the prevention of birth defects and this is well covered here http://folicacidinfo.org/.

Back to mood…folic acid and vitamin B₁₂ are B vitamins that are important for depression, and given the links between anxiety and depression, they may also be helpful for anxiety. They also support heart health, which is important if you suffer from anxiety or panic attacks, which stress the heart.

A 2009 study found that supplementing with 800 mcg of folic acid, 500 mcg of vitamin B₁₂ (cyanocobalamin), and only 3mg of vitamin B₆ daily for six months improved the general well-being of people with celiac disease, while also helping with anxiety and depression. I have found this to be true for those with gluten intolerance too.

You also need to watch your alcohol consumption. Many of the nutrients depleted by alcohol are important for preventing anxiety: zinc, vitamin C, magnesium, fatty acids, antioxidants, and the stress-busting B vitamins, such as B₆ (pyridoxine), B₁ (thiamine), and folic acid.

Smoking and exposure to secondhand smoke also result in nutrient depletions: vitamin C, vitamin E, folic acid, and vitamin B_{1 .}

There are a number of foods that are a great source of folic acid: leafy green vegetables such as spinach and turnip greens, legumes and eggs. I’m not a big fan of the grain products that are fortified with folic acid because they are typically processed foods and because of the gluten mood connection.

Liver is another excellent source of folic acid, and vitamin A, vitamin B₁₂, and other B vitamins, and, of course, iron and protein. Nutrient dense and very healing, organ meats and have been considered a valuable food by many cultures for centuries. If you have unfond memories of beef liver, try liver pate, chicken or lamb liver. You can also freeze liver, then grate it and add it to dishes like meat loaf.

Whenever I do a workshop, I ask folks to raise their hands if they ate liver as a child and most of the time, the majority raise their hands. Then I ask who still eats liver and I usually have one to four people raise their hands! Grandma and mom did know what they were doing! I encourage you to try some liver this week!

Much of this information relating to anxiety and mood and food (and so much more) is covered in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores, at Amazon and via www.antianxietyfoodsolution.com

Gluten, your mood and your health (part 1)

February 28, 2011 By Trudy Scott 17 Comments

Looking at whole-wheat with a different set of eyes is so important if you have any mental or physical concerns! Perhaps you are one of the many people who cannot tolerate wheat and other gluten-containing grains. Wheat, rye, barley, spelt and kamut all contain gluten. Oats is often contaminated with gluten during processing and transportation. It really is best that you eat home-made, real, whole foods as gluten is so often “hidden” in many processed foods. Processed foods often contain ingredients like hydrolyzed protein, textured vegetable protein and derivatives of wheat, oats, rye and barley (including barley malt, modified starch, soy sauce and natural flavoring).

There are many studies supporting the gluten-mood connection – anxiety, social phobia, depression and schizophrenia. A study titled” Psychiatric symptoms and celiac disease” states that celiac disease “should be taken into consideration in patients with psychiatric disorders particularly if you are not responsive to psychopharmacological therapy, because withdrawal of gluten from the diet usually results in disappearance of symptoms”. Gluten can also cause fatigue, aches and pains, poor focus and of course digestive problems like constipation.

I assess all my clients for gluten intolerance and the majority have seen dramatic improvements on a gluten-free diet – improved mood, no more anxiety, more energy, better sleep and improved digestion. One of my clients saw an almost complete resolution of the eczema that had been plaguing her for over 10 years, was able to get off her antidepressants and lost over 10 pounds. Another client has her Hashimotos thyroiditis (an autoimmune disease) under control as a result of removing gluten from her diet. I’ve seen a number of people who have seen improvements in their rheumatoid arthritis (also an autoimmune disease) when they quit gluten.

You’ve probably seen it as a common theme in many of my presentations and many of my blog posts, such as Good Day Sacramento, Exercise and Food for Mood and Detox, Get Healthy and Lose Weight

I cover this subject extensively in my forthcoming 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

This is part 1 of the gluten-mood connection – part 2 is all about doing a 2-week gluten elimination trial so you can determine is gluten is possibly a problem food for you!