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The Antianxiety Food Solution by Trudy Scott

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antianxiety food solution

The Antianxiety Food Solution

– How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings
by Trudy Scott, CN (published by New Harbinger, 2011)

It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change. In this book, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance.

This easy-to-use guide helps you choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way!

In The Antianxiety Food Solution, you’ll discover:

  • How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
  • Foods and nutrients that balance your brain chemistry
  • Which anxiety-triggering foods and drinks you may need to avoid
  • Easy lifestyle changes that reduce anxiety and increase happiness

Buy your copy

 

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Endorsements

This book “fills an important gap in the popular literature on anxiety. It provides clear, helpful guidelines for utilizing nutrition to overcome anxiety.Edmund Bourne, PhD, author of The Anxiety and Phobia Workbook
A great book with plenty of practical advice backed by science.Daniel G. Amen, MD, author of Change Your Brain, Change Your Life
Every one of the millions now suffering from anxiety has a new friend in Trudy Scott, whose book offers them a nutritional lifeline.  Replete with specific and practical suggestions, this book is backed up by research and clinical expertise.Julia Ross, MA, MFT, author of The Mood Cure and The Diet Cure
This book is a must-read if you have anxiety and want to treat the underlying causes and heal, rather than having to rely on medications. Adjust your brain chemistry with the right nutrients and you can reclaim your brain and your life!Hyla Cass, MD, author of 8 Weeks to Vibrant Health
This book is a real tour-de-force in complementary mental health literature and should be on the shelves of every anxiety sufferer. It’s a user-friendly and balanced book about foods and nutrients that can reduce anxiety, and it is also refreshingly original.Jonathan Prousky, MSc, ND, professor of clinical nutrition at the Canadian College of Naturopathic Medicine and author of Anxiety: Orthomolecular Diagnosis and Treatment
As a nutrition and fitness expert and the mother of a child with an emotional disorder, I find this book invaluable. It is one I will use myself and recommend to both clients and colleagues.JJ Virgin, CNS, CHFS, nutrition and fitness expert, author of Six Weeks to Sleeveless and Sexy, and cohost of TLC’s Freaky Eaters
A leader in the field of food and mental health, Trudy Scott supplements the core themes of food and gut health with chapters on amino acids, pyroluria, and lifestyle changes. Trudy aptly emphasizes that readers should try to find the root cause of their health problems.Lawrence E. Cormier, MD, holistic psychiatrist in Denver, CO
This book may be the key you’ve been looking for. It does an excellent job of explaining the science behind anxiety and then bringing it to a practical level, providing a nutritional and integrative approach to anxiety.Elizabeth Lipski, PhD, CCN, director of doctoral studies at Hawthorn University in Whitethorn, CA, and author of Digestive Wellness
Trudy Scott’s work communicates something I tell my patients every day: there is a powerful connection between what we eat and how we feel.Mike Dow, PsyD, cohost of TLC’s Freaky Eaters
I recommend this book not only to those who suffer from anxiety, but to their health care providers as well.Karla Maree, certified nutrition consultant, neuronutrient therapist, and director of nutritional therapy at Recovery Systems Clinic
A comprehensive book providing the nation with much-needed formulas for overcoming anxiety and restoring stable emotions!Joan Mathews-Larson, PhD, LADC, founder of the Health Recovery Center in Minneapolis, MN, and author of Depression-Free, Naturally
This book offers a wealth of useful information for those who would like to try dietary and other lifestyle changes in order to improve their mental health. It is also a valuable resource for clinicians interested in broadening their approach to the treatment of anxiety.Felice N. Jacka, PhD, research fellow at the University of Melbourne in Australia
Full of practical tips for restoring balance to your body and mind. I highly recommend it.Mark Atkinson, MD, author of The Mind-Body Bible
The Antianxiety Food Solution is one of the most comprehensive guides to nutritional healing for anxiety.Elizabeth Large, ND
Trudy Scott is an expert on the relationship between food and mood, an often neglected area. This book provides clearly presented practical information, which I believe to be important adjunctive help in the treatment of anxiety, depression, and serious mental illness.Katherine Falk, MD, psychiatrist in New York, NY
An easy-to-read book that should help many people with anxiety.Michael B. Schachter, MD, CNS, board-certified psychiatrist
 

Buy the book from Amazon
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Reviews from readers

I can “recommend it for practitioners who have patients/clients who want to improve their affect, increase energy levels (who doesn’t!), suffer from anxiety, poor memory or sleep issues. Pass on this book to them and ask them to read it through cover to cover. It’s got a wealth of tips and resources linking behaviour with nutrition, and does it gracefully and with much self-insight.

I’ve read many books on the subject of psychology and biochemical links, and this is definitely one of the best written. It’s aimed at the intelligent reader who may have a little knowledge of nutrition, as well as practitioners and those who use patient centred approaches within their practice.

Donald Scott, Osteopath & Naturopath, Natural Therapy Centre, Kilmacolm, Inverclyde, United Kingdom

I cried my way thru this book ~ out of JOY~ for finally finding a very helpful book! I have been on a journey for 10 years trying to navigate issues with depression, stress, anxiety, insomnia and other fun things. I’ve been to doctors, psychologists, psychiatrists and counselors. I’ve been put on medication which after many years of that left me suicidal, overweight, depressed and very angry. It is VERY frustrating trying to navigate doctors, testing and information out there that could help you. This summer I read several books that addressed depression from a dietary and nutrition standpoint. This one was the best in my opinion. It’s not too long, easy to read and understand, and well organized. And it agreed with several things I had read in other books ~ such as the use of amino acids, vitamins and issues with gluten and sugar to address depression, etc. There’s many good ‘life stories’ in it too which help you relate. Thanks Trudy Scott!

Kathy Masterson, Amazon review

Book reviews

Table of contents

Introduction

My Story
Anxiety Statistics and Facts
Causes of Anxiety
What Is a Natural Approach and Why Use It?
Overview of the Book

Chapter 1: Figure Out Your Optimum Antianxiety Diet

The Antianxiety Food Solution Diets

Antianxiety Food Solution Diet 1: Gluten Free
Antianxiety Food Solution Diet 2: Gluten Free and Dairy Free
Antianxiety Food Solution Diet 3: Grain Free and Dairy Free
Antianxiety Food Solution Diet 4: Traditional Foods

Foods to Include

Eat Real, Whole, Good-Quality Foods
Eat Frequently Enough
Eat Quality Animal Protein

Red Meat
Poultry and Eggs
Fish and Other Seafood

Eat Nonstarchy Fresh Vegetables
Eat Fresh Fruit
Eat Good Fats
Keep Hydrated
Eat Legumes
Eat Starchy Fresh Vegetables
Eat Gluten-Free Whole Grains
Consume Dairy
Eat Whole Grains That Contain Gluten

Foods to Avoid

Avoid Empty Foods
Other Foods You May Need to Avoid

Eat Bonus Foods
Recipe and Food Resources
Wrapping Up

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

The Harmful Effects of Sugar and Sweeteners
Sugars and Sweeteners Defined
Where Sugar Is Found
Artificial Sweeteners
What to Use Instead of Unhealthy Sugars and Artificial Sweeteners
Control Blood Sugar Swings

Benefits of Controlling Blood Sugar Swings
Simple Dietary Changes to Help Control Blood Sugar Swings
Supplements

How Quickly You Can Expect Improvements
If You Have a Sugar or Carb Addiction and Can’t Quit

Chapter 3. Avoid Caffeine, Alcohol, and Nicotine

Coffee and Caffeine

Caffeine and Anxiety
Other Reasons to Consider Giving Up Caffeine
How to Quit Caffeine and What to Drink Instead
If You Do Want to Drink Coffee

Alcohol

Nutritional Deficiencies Due to Alcohol Consumption
Alcohol and Low Blood Sugar
Alcohol Sensitivity
How to Quit Alcohol

Nicotine

Nicotine and Anxiety
How to Quit Smoking

How Quickly You Can Expect Improvements

Chapter 4. Address Problems with Gluten and Other Foods

Why Food May Be Affecting Your Mood
True Food Allergies
Food Sensitivities or Delayed Food Reactions
Problems with Gluten

Gluten, Anxiety, and Other Mood Problems
Gluten and the Digestive System

Testing for Gluten Sensitivities

Two-Week Gluten Elimination-Challenge Trial
Lab Tests for Gluten Sensitivity

Salivary Antigliadin Antibodies
IgG Antibodies for Gluten-Containing Grains
Elevated Thyroid Antibodies

Testing for Celiac Disease

Alternatives to Grains That Contain Gluten
If Gluten Isn’t a Problem
Problems with Dairy Consumption
Problems with Other Foods
Problems with All Grains and Starchy Vegetables
Using Amino Acids to Reduce Cravings
Allergies and Anxiety Due to Low Blood Histamine
How Quickly You Can Expect Improvements

Chapter 5. Improve Your Digestion

The Digestive Process

Why Good Digestion and Absorption Are Important
Using Your Stool as a Clue to Your Digestive Function

Eating Guidelines for Good Digestion

Eat Foods That Promote Good Digestion and Skip Poor-Quality Food
Change Your Eating Habits

Causes of Poor Digestion and How to Improve Your Digestion

Low Levels of Stomach Acid or Pancreatic Enzymes

Testing for Low Stomach Acid and Pancreatic Enzymes
How to Correct Low Stomach Acid or Low Pancreatic Enzymes

Large Intestine Issues
Bacterial Imbalance or Parasites
Candida Overgrowth

Testing for Bacterial Imbalance, Parasites, and Candida
Controlling Candida and Increasing Beneficial Bacteria

Foods and Nutrients for Healing a Damaged Digestive System
Liver or Gallbladder Problems
How Quickly You Can Expect Improvements

Chapter 6. Balance Brain Chemistry with Amino Acids

GABA

Steps to Raise GABA Levels

Serotonin

Steps to Raise Serotonin Levels

Catecholamines

Steps to Raise Catecholamine Levels

Endorphins

Steps to Raise Endorphin Levels

Testing for Levels of Amino Acids
Drug of Choice
Guidelines for Supplementing with Amino Acids
Amino Acid Precautions
How Quickly You Can Expect Improvements

Chapter 7. Address Pyroluria or Low Levels of Zinc and Vitamin B6

Prevalence of Pyroluria and Co-occurring Disorders
Testing for Pyroluria

Pyroluria Urine Test
Zinc Taste Test
Vitamin B6 Testing
Fatty Acid Testing
Comprehensive Metabolic Profile

Zinc, Vitamin B6, and Fatty Acids for Pyroluria

Zinc Supplementation
Food Sources of Zinc
Vitamin B6 Supplementation
Food Sources of Vitamin B6
Fatty Acids for Pyroluria
Other Nutrients for Pyroluria

How Quickly You Can Expect Improvements

Chapter 8. Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes

Basic Supplements

Multivitamin and Multimineral with B Vitamins
Iron
Vitamin C

Individual Nutrients for Anxiety

Extra B Vitamins
Magnesium and Calcium
Vitamin D
Omega-3s and Omega-6s
Theanine and Lactium

Hormone Imbalances

Adrenal Dysfunction
Thyroid Dysfunction
Sex Hormone Imbalances in Women

Reduce Your Exposure to Toxins

Toxins in the Home
Heavy Metals

Understand the Effects of Medications

Make Important Lifestyle Changes

Do Some Exercise, Preferably Outdoors
Get Enough Sleep
Consider Therapy and Support Groups
Set Aside Time for Relaxation

Take Up Yoga, Tai Chi, Qigong, or Meditation
Take a Real Vacation Every Year
Try Guided Imagery
Other Techniques That May Help

Parting Words

Appendices

  1. Sue’s Story
  2. Food, Mood, Energy, Cravings, and Sleep Log

Resources

Internet Resources for Healthy Eating and Living
Lab Tests
Recommended Reading

Nutritional Healing
Food, Cooking, and Cookbooks

References

A selection of quotes and facts from each chapter

Here are a selection of quotes and facts from each chapter of the book:

Introduction

“There’s a reason why I’m so passionate about working with people with anxiety and why I’m writing this book. I’ve had my own personal journey with anxiety…”

Chapter 1: Figure Out Your Optimum Antianxiety Diet

There are 4 antianxiety diets but “Eating real, whole, good-quality food is the foundation of this book and any program to prevent and alleviate mental health issues such as anxiety….”

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

“Sugar and alcohol may contribute to elevated levels of lactate in the blood, which can cause anxiety and panic attacks”

Chapter 3: Avoid Caffeine, Alcohol, and Nicotine

In a study, “…those with panic disorders experienced increases in symptoms such as nervousness, fear, nausea, heart palpitations, and tremors after consuming caffeine and said the effects were similar to how they felt during a panic attack…”

Chapter 4: Address Problems with Gluten and Other Foods

“Clinical experience and specific studies support the connection between gluten and anxiety, social phobia, depression, and even schizophrenia”

Chapter 5: Improve Your Digestion

“…people with digestive complaints such IBS, food allergies and sensitivities, small intestinal bacterial overgrowth and ulcerative colitis frequently suffer from anxiety and…depression.”

Chapter 6: Balance Brain Chemistry with Amino Acids

“GABA plays a major role in anxiety, and serotonin plays a role in at least some types of anxiety…. The great thing about supplementing with amino acids is that you’ll get immediate feedback: positive effects, adverse effects, or no changes at all.”

Chapter 7: Address Pyroluria or Low Levels of Zinc and Vitamin B6

“Low levels of zinc and vitamin B6 are frequently associated with a type of anxiety characterized by social anxiety, avoidance of crowds, a feeling of inner tension, and bouts of depression”

Chapter 8: Other Nutrients, Hormone Imbalances, Toxins, Medications, & Lifestyle Changes

“Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety… Supplemental magnesium together with vitamin B6 was shown to alleviate anxiety-related premenstrual symptoms, as well as breast tenderness and menstrual weight gain…”

As you can see, there are many factors that can affect how anxious you feel and since we are all biochemically unique it’s important to figure out and address what may be triggering your anxiety, mood issues and associated cravings.
 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Once you’ve read your copy (or listened to the audio version) I would love to hear back from you on how my book has helped you and/or family members – either here in the comments below or via an Amazon review or a review on another platform.

Feel free to post your questions too.

60+ Nutritional & Biochemical Causes of Anxiety

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puzzle pieces

I shared these 60+ Nutritional & Biochemical Causes of Anxiety on my closing call  of the The Anxiety Summit season 3.   I hope they will help you put the puzzle pieces together to resolve your anxiety.

The Foundational Causes from The Antianxiety Food Solution :

  1. Food – real whole food, organic (pesticides may be problematic), quality protein (grass-fed, wild, pastured), healthy fats; avoid junk/processed food with additives/colors/trans fats/GMOs
  2. Sugar – depletes zinc and magnesium and fills us up. We should not feel the need for treats/fruit should satisfy our desire for sweet
  3. Low blood sugar – breakfast/protein/healthy snacks/no coffee
  4. Caffeine/Coffee – even decaf coffee may be an issue. Coffee has high-levels of pesticides, affects blood sugar and affects hormones
  5. Tobacco – depletes key nutrients like zinc, vitamin C      
  6. alcohol – depletes key nutrients like zinc, vitamin C
  7. Food sensitivities – gluten (plus glyphosates/roundup affect serotonin/zinc etc), dairy, GAPs, grains
  8. Digestive system – low HCl
  9. Digestive system – Low good bacteria/probiotics
  10. Digestive system – other enzymes are low
  11. Digestive system – candida
  12. Digestive system – parasites
  13. Digestive system – leaky gut
  14. Digestive system – liver/gallbladder issues
  15. Digestive system – SIBO
  16. Brain chemicals/neurotransmitters: low GABA (covered in detail in season 4 of the Anxiety Summit) 
  17. Brain chemicals/neurotransmitters: low serotonin
  18. Brain chemicals/neurotransmitters: low endorphins
  19. Brain chemicals/neurotransmitters: low catecholamines (need for coffee/sugar) or high catecholamines. Gut health, what you eat, coffee, gluten all affect the brain chemicals
  20. Pyroluria/social anxiety – zinc, vitamin B6 and EPO (addressing this improves brain chemical imbalances and hormone imbalances)
  21. A need for zinc
  22. A need for vitamin B6
  23. A need for EPO
  24. Toxins/pesticides/plastics/BPA
  25. Medication side-effects/withdrawal (benzos are the worst)
  26. Sex hormones imbalances (especially low progesterone)
  27. Thyroid problems – hyperthyroid/Hashimoto’s thyroiditis can cause anxiety symptoms; low thyroid symptoms – amino acids are not as effective
  28. Adrenals issues: cortisol imbalance can affect how you handle stress, digestion, inflammation; high cortisol can have direct impact on anxiety levels
  29. Low total cholesterol (<150)
  30. Low levels of vitamin D, magnesium, vitamin C
  31. Low levels of vitamin B12
  32. Low levels of folate
  33. Low levels of iron (test ferritin)
  34. Not getting exercise
  35. Not working on stress-reduction (tai chi, meditation, guided imagery, yoga)
  36. Not getting out in nature
  37. Not getting at least 8 hours of sleep
[the above are all covered in great detail in my book  The Antianxiety Food Solution ]

Other possible nutritional/biochemical/physical causes of anxiety/depression

  1. Drug-induced nutrient deficiencies (for example: the birth control pill depletes vitamin B6, folate, magnesium)
  2. MVP (mitral valve prolapse) – it feel like the “heart is skipping a beat” (magnesium may help)
  3. Infections – strep can cause OCD/PANDAS/PANS. Also consider: H/Pylori, Lyme disease, clostridia
  4. Heavy metals like mercury or lead.  We covered mercury in season 2 – Your hidden mercury burden: A likely root cause of the other root causes of anxiety and mercury/lead detox in season 4 with Dr. John Dempster
  5. Anything that increases inflammation in the body (high CRP is a good clue)
  6. Herbicide/Roundup use in the home/garden
  7. Genetic polymorphisms – MTHFR, COMT, MAOA, GAD – Dr. Ben Lynch is an excellent resource and has shared his expertise on season 2 – Anxiety: Biochemical and genetic predispositionsand season 3 – How Methylfolate can make you Feel Worse and even Cause Anxiety
  8. Apolipoprotein E ?4 (ApoE ?4) gene polymorphism
  9. Other possible hormone issues: high prolactin, low oxytocin
  10. Histamine reaction to certain foods (Yasmina covers this in her interview in season 3: Histamine-containing Foods: their Role in Anxiety, Depression and Schizophrenia )
  11. Oxalates reaction (berries, leafy greens, nuts). A good resource is lowoxalateinfo
  12. SIBO and FODMAPs/fructose malabsorption (affects serotonin levels)
  13. Too much of some nutrients: fish oil, a B complex, tyrosine, folate
  14. Low lithium (impacts GABA levels)
  15. Copper toxicity i.e. high copper and low zinc
  16. EMFs, air pollution, noise pollution, cell phone use, smart meters
  17. Marijuana use – used recreationally or as medical marijuana (Dr. Hyla Cass covers this in season 4 of the Anxiety Summit – cognitive issues, anxiety, psychosis, schizophrenia, social anxiety)
  18. Toxic mold exposure (Dr. Jill Carnahan covers this in season 3)
  19. Fluoride exposure
  20. Poor mouth health
  21. Toxoplasma gondii
  22. Metals/chemicals/drugs in the tap water
  23. Low leptin (signals satiety/fullness) and high ghrelin
  24. Over-the counter drugs, inner ear issues/cochlear damage, light sensitivity (Sharon Heller shared Hidden Causes of Anxiety on season 2) 
  25. Physical pain (from an injury)
  26. Gas leaks
  27. Plastics/BPA
  28. Accutane, the acne drug can lead to psychiatric disorders in some people

May 14, 2016 updates after Season 4 of the Anxiety Summit:

   66. Leptin resistance, obesity, skinny-fat and high body fat % (Mike Mutzel covers this in season 4 – anxiety, inflammation, microbiome, PTSD, cortisol and HPA axis)

   67. Fluoroquinolone antibiotics (Lisa Bloomquist covers this in season 4 – anxiety, psychosis, connective tissue damage, mitochondrial impacts)

   68. Low histamine/histapenia/overmethylation or high histamine/histadelia/undermethylation – read more here and the season 4 interview with Dr. William Walsh

   69. Lack of community and social connection (James Maskell covers this in season 4)

Note: these causes do not include psychological or physical trauma or abuse (both past and current).

If the idea of 60+ causes feels too overwhelming and scary for you start with the basic food changes and look at the Amino Acids Mood Questionnaire from The Antianxiety Food Solution. GABA and serotonin support benefits most of my clients.  You can see how to do a trial here  and find the products I use with my clients here – such as tryptophan and GABA.

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

The Anxiety Summit – 60+ Nutritional & Biochemical Causes of Anxiety and Recommended Supplements

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Trudy Scott, host of The Anxiety Summit, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution presents:

Closing call: 60+ Nutritional & Biochemical Causes of Anxiety and Recommended Supplements

  • 60+ Nutritional/biochemical causes of anxiety and associated solutions
  • 4 degrees/levels of anxiety I see and response to the 60+ causes
  • The unique ability of the body to heal
  • Testing I use with my clients and what tests I’d run if everyone had unlimited funds
  • My recommendations:  supplements
  • My message of hope

I mentioned the speaker blog posts.  You can access them all here: The Anxiety Summit Season 3: All the speakers and topics

I also referred back to speakers and topics from season 1 and 2 so here are those links:

The Anxiety Summit Season 2: All the speakers and topics

The Anxiety Summit: All the speakers and topics (this is summit 1)

If the idea of 60+ causes feels too overwhelming and scary for you here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution. Serotonin support in the form of tryptophan or 5-HTP may help

As Dr. Peter Bongiorno said in his interview: Serotonin and Anxiety, Happiness, Digestion and our Hormones

There can be multiple factors involved as to why someone has anxiety. How you’re going to work through these factors successfully is going to be very different for each person.

Here is the list of the 60+ Nutritional/biochemical causes of anxiety.  (Just click on this link to see all of them)

Here is the list of supplements: The Antianxiety Food Solution Amino Acid and Pyroluria Supplements (Just click on this link to see all of them)

Here is the: Nutritional testing for figuring out the root cause/s of your anxiety (Just click on this link to see all of them)

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

Breast Cancer Awareness: don’t be driven by fear

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DrNalini Chilkov’s new book
Dr. Nalini Chilkov’s new book

October is Breast Cancer awareness month so here are 7 resources to keep you informed, hopeful and inspired to take charge of your overall health and breast health – for prevention and healing – and no more fear!

#1 Reduce stress in your life. Here is a blog post I wrote in 2010 with information from my colleague Ellyn Hilliard: 10 Unique Ways to Support You During Breast Cancer Awareness Month

Reduce the stresses in your life. Calm the nervous system. Meditate, go on a walk…

Start to look at chemicals in your life. Find natural alternatives to cleaning products.

#2 Exercise to prevent cancer and have fun at the same time

up to a third of breast cancer cases in Western countries could be avoided with a nutritious diet and exercise

If exercise is a chore, find something fun to do and it will be a totally different experience

#3 Be aware that a lot of pinkwashing goes on – it’s quite awful how people are being taken advantage of. And know there is so much you can do that is healing and preventative. You can read more here: Pinkwashing for the cure (ridiculous!) or green for prevention?

Pinkwasher: (pink’-wah-sher) noun. A company or organization that claims to care about breast cancer by promoting a pink ribbon product, but at the same time produces, manufactures and/or sells products that are linked to the disease.

Helyane Waldman’s book “The Whole-Food Guide for Breast Cancer Survivors: A Nutritional Approach to Preventing Recurrence”

Rebecca Katz’s “The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery”

#4 Ann Louise Gittleman, author of The Fat Flush Diet and Get the Sugar Out, just posted a great blog on how to become a breast health warrior

Raise your daily Vitamin D intake (D is like a hormone rather than a vitamin) to at least 1,000 – 4,000 IU to reach a level of at least 52 ng/mL. Women with serum levels at

Get the Sugar Out! Plain and simple, cancer feeds on sugar which is known to immobilize white blood cells for up to five hours.

#5 Dr Nalini Chilkov is my cancer referral source and she has a new cancer booklet called 32 Ways to OutSmart Cancer. It has beautiful back-to-basics advice about eating nourishing nutrient-dense, antioxidant- and polyphenol-rich real whole food. I especially like the section on herbs and spices and love the chapter on gratitude. Here is a yummy salmon recipe from her blog.

#6 Be hopeful and optimistic. My colleague Fran Sussman shares her journey and story of recovery from breast cancer in this article called I am a breast cancer survivor: There is hope. Fran will be offering six-week support classes for women diagnosed with breast cancer starting in December.

I’ve come through it, with great resilience and rebounding health. I feel better than ever post-breast cancer, at age 60. I am healthy; my doctors concur.

What can you do for prevention? Support your body with optimal nutrition, exercise, sleep and hydration. Use nutrition to minimize inflammation and insulin resistance.

 Acknowledge and work with your fear, but don’t be driven by it.

#7 And my final piece of advice is stated so beautifully by Fran: “Acknowledge and work with your fear, but don’t be driven by it.” Anxiety and depression is very common in people who have been diagnosed with cancer.  This is understandable, but I encourage you to look for and get support in this area too, so you are not driven by your fear.

You may need to address low GABA levels, keep your blood sugar stable with good quality protein at breakfast, support your adrenals, and drink calming carob instead of coffee.  There is so much you can do.

If you’re looking for more great resources for your healing journey, I invite you to join us on The Anxiety Summit, Nov 3-16, and learn more about nutritional and natural solutions for anxiety.  The topics our expert address will also lead to improved overall health, improved heart health and will help with cancer prevention too.