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Coronavirus: my immune boosting and antiviral plans (and what to use if you’re anxious)

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coronavirus immunity

 

3/27/20: Updated with a good blog post on elderberry (addressing cytokine storm concerns); an excellent video on “The Coronavirus Explained”; 3 new and promising coronavirus/COVID-19 studies on gut health and melatonin; an excellent hand-washing video I encourage you to watch with your families; a recap on using GABA, tryptophan, DPA, glutamine and tyrosine for emotional support

3/20/20: Updated with webinar information so you can post your questions.

3/12/20: Updated as a result of the situation in Italy and the WHO pandemic declaration – Italy overwhelmed with not enough ICU beds and ventilators; predictions the USA healthcare system (and other countries) will likely not be able to handle a similar situation; stay home and immune-boosting advice from Dr. David Brady; additional resources from Dr. Elisa Song; and more on hand-washing

1/31/20: Originally published – vitamin C and foundational nutrients; my other immune boosting nutrients and first aid kit; GABA or tryptophan if you are worried, overly anxious or fearful

UPDATES 3/27/20:

Coronavirus explained, gut health, elderberry, melatonin and more

So much is changing so quickly and there is so much to learn about the coronavirus. I am spending all my time pouring through the literature, learning from other practitioners, reaching out to researchers and trying to connect some of the dots for you. For this reason I’ve decided to do an update each week to this blog and add new findings and relevant information for you.

I’ve updated this blog again TODAY with a good blog post on elderberry, an excellent video on “The Coronavirus Explained” and 3 new and promising coronavirus/COVID-19 studies on gut health and melatonin. I will be taking a deeper dive into these studies, sharing my perspectives related to the anxiety nutrition work I do. I also share an excellent hand-washing video I encourage you to watch with your families!  And a recap on using GABA, tryptophan, DPA, glutamine and tyrosine for emotional support.

Elderberry concerns about it triggering a cytokine storm – put to rest

There have been many questions about elderberry and concerns about it possibly triggering a cytokine storm. Suzy Cohen addresses all these concerns here: In Defense of Precious Elderberries

The misinformation you’re getting was based upon a research article that evaluated blood cells in test tubes. It was not a well-designed, placebo-controlled clinical trial. It was not even done on real live people (in vivo).

A number of my respected colleagues agree with her conclusions: “compounds from elderberries can directly inhibit the [flu] virus’s entry and replication in human cells, and can help strengthen a person’s immune response to the virus.” More here.

Understanding the Coronavirus

I found this video very helpful for understanding the coronavirus: The Coronavirus Explained & What You Should Do

 

New and promising coronavirus/COVID-19 studies on gut health

Here are two new coronavirus/COVID-19 gut health studies. I will be taking a deeper dive into these studies in a future blog post, sharing my perspectives related to the anxiety nutrition work I do. For now, here are the links.  It’s very preliminary research but if you tuned in to the recent Anxiety Summit 5: Gut-Brain Axis, you know how promising this is:

Although no specific antiviral treatment has been recommended to date, we speculate that probiotics may modulate the gut microbiota to alter the gastrointestinal symptoms favorably and may also protect the respiratory system

Nutritional and gastrointestinal function should be assessed for all patients. Nutritional support and application of prebiotics or probiotics were suggested to regulate the balance of intestinal microbiota and reduce the risk of secondary infection due to bacterial translocation.

Anxiety and fear were common in patients with COVID-19. Therefore, we established dynamic assessment and warning for psychological crisis.

I address anxiety in all the work I do an agree it needs to be at the forefront for everyone.  I take a deeper dive into GABA and theanine and the anxiety/sleep/immunity connections in this recent blog: GABA and theanine for easing anxiety, improving sleep and supporting immunity.

Melatonin as a potential treatment: new research

This in press and pre-proof paper on melatonin is also very promising: COVID-19: Melatonin as a potential adjuvant treatment:

Melatonin, a well-known anti-inflammatory and anti-oxidative molecule, is protective against ALI/ARDS [acute lung injury/acute respiratory distress syndrome] caused by viral and other pathogens. Melatonin is effective in critical care patients by reducing vessel permeability, anxiety, sedation use, and improving sleeping quality, which might also be beneficial for better clinical outcomes for COVID-19 patients. Notably, melatonin has a high safety profile.

I will also be taking a deeper dive into this study in a future blog post, sharing my perspectives on serotonin, melatonin, anxiety and sleep.

THE best hand-washing video!

This is THE best hand-washing video I’ve come across. It was even retweeted and acknowledged by WHO Director General, Dr Tedros Adhanom Ghebreyesus.

I’m pretty sure I may have been missing my thumbs! What about you?

handwashing

I don’t know how to share a video from twitter other than share the twitter link so I hope you can watch it.

We’re using soap at home and have one designated person in our household of four adults going out to pick up food items. This is the time we use hand-sanitizer (and gloves). Here is another blog on How to Make Your Own Hand Sanitizer in case you’re in a similar situation to us and can’t find ingredients to make more. Suzy mentions vinegar and colloidal silver in this one and shares a number of practical recipes.

IV vitamin C, oxalates, anti-malarial drugs and losss of smell and taste

It’s so encouraging that New York hospitals are treating coronavirus patients with vitamin C.  There are, however, concerns for folks who have dietary oxalate issues (with both oral and IV vitamin C). I’ve been gathering feedback and research on this topic and will hopefully have more to share next week.

I also have some major concerns about the anti-malarial drugs chloroquine and hydroxychloroquine and will share those, together with my perspectives on the loss of smell and taste as a possible marker of infection.

 

bouquet of hope

Until then, here is another little “bouquet of hope” from our garden to you … My darling mom-in-law brought this lovely little arrangement to me in my home office earlier this week! Aren’t I a lucky girl!?

Amino acids for emotional support, good sleep and to prevent comfort-eating

Finally, don’t forget about the amino acids for added emotional and nutritional support (our needs are higher at a time like this):

  • GABA for physical tension and anxiety (more here)
  • tryptophan for excessive worrying and feeling fearful (more here)
  • glutamine if you’re not eating well and getting blood sugar crashes, and for gut healing (more here)
  • tyrosine if you just can’t focus and want to curl up in bed (more here)
  • and DPA if you’re feeling overly emotional and weepy, comfort-eating is your support right now (more here)

This blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the products that I use with my individual clients and those in my group programs.

Please feel free to comment on any of the above new developments and share what you are learning too. And do let me know if this format is helpful for you.

Keeping you in my thoughts! And keeping you informed and empowered so anxiety is less of an issue.

UPDATES 3/20/2020:

I’m planning a series of webinars to get your coronavirus questions answered:

  1. I’m planning to interview a health coach/colleague living in Italy/Germany right now and have her share her experiences about living in lock-down and more about the situation in Europe
  2. I’m planning to interview Dr. David Brady to share his patient protocols for immunity,  testing and much more
  3. I’ll be doing one with me talking about best how to deal with the anxiety, worry and laying awake until 3am fearful.  Anxiety and lack of sleep adversely impact immunity so we have to sort that out. I’ll also cover the many nutrients for anxiety that also support immunity
  4. I’m looking for an expert to talk about vitamin C and the risks for those with dietary oxalate issues, and other viable and safe options instead of vitamin C
  5. I’ll be interviewing a doctor on the role of melatonin in counteracting severe inflammatory responses such as pro-inflammatory cytokines. It’s being theorized that older individuals are being more impacted because of low melatonin levels and it’s because children have higher levels of melatonin they are less impacted.

I hope these will be helpful for you? What questions do you have for each webinar (please list the webinar # and the question/s when you comment below. Please don’t send your questions via email – as you can imagine we are receiving a large number of emails!) Let me know what other information you are looking for.

UPDATES 3/12/2020:

The situation in Italy has me concerned

At the time of initial publication of this blog at the end of January, I was in agreement with what the Orthomolecular Medicine News Service were suggesting – we were reading a lot of media hype.

I am not one for fear-mongering, but after reading this very sobering account by two Italian doctors 2 days ago, I am now much more concerned about the coronavirus for the folks who will be most severely impacted – the elderly and the immune-compromised.

In Italy they do not have enough ventilators or ICU beds. Dr. Jason Van Schoor shared warnings from a colleague working in Northern Italy:

I feel the pressure to give you a quick personal update about what is happening in Italy, and also give some quick direct advice about what you should do.

First, Lombardy is the most developed region in Italy and it has a extraordinary good healthcare, I have worked in Italy, UK and Aus and don’t make the mistake to think that what is happening is happening in a 3rd world country.

The current situation is difficult to imagine and numbers do not explain things at all. Our hospitals are overwhelmed by Covid-19, they are running 200% capacity

We’ve stopped all routine, all ORs have been converted to ITUs and they are now diverting or not treating all other emergencies like trauma or strokes. There are hundreds of pts with severe resp failure and many of them do not have access to anything above a reservoir mask.

Patients above 65 or younger with comorbidities are not even assessed by ITU, I am not saying not tubed, I’m saying not assessed and no ITU staff attends when they arrest.

We have seen the same pattern in different areas a week apart, and there is no reason that in a few weeks it won’t be the same everywhere

You can read the entire thread on Twitter here. At first glance there is skepticism and disbelief this could be happening but a trusted colleague in San Francisco has heard similar accounts from doctors she knows in Italy. It’s thanks to her that I started digging deeper into the situation in Italy and had my mind changed.

And this article in the New York Times was also just published confirming much of this: Italy’s Health Care System Groans Under Coronavirus — a Warning to the World. They they do mention doctors being muzzled which is very concerning. We need transparency if we are to learn.

Predictions the USA healthcare system (and other countries) will likely not be able to handle a similar situation

This article supports what is happening in Italy, with serious predictions for the USA (and presumably other countries too) – What does the coronavirus mean for the U.S. healthcare system? Some simple math offers alarming answers

What does an avalanche of uncharacteristically severe respiratory viral illness cases mean for our health care system? How much excess capacity currently exists, and how quickly could Covid-19 cases saturate and overwhelm the number of available hospital beds, face masks, and other resources …

….like in Italy where this is happening right now!

This is why I am now fully behind social distancing and staying home

I’m still of the opinion I need to focus on healthy living/eating and boosting my immunity (and it’s what me and my family are currently doing) but I am now fully behind social distancing, staying home, not attending big events and not traveling – so this virus can be contained as much as possible. Knowing what I now know about Italy makes this an easy decision which is why I’m sharing it here today – even if it is frightening.

Dr. David Brady, ND, author of The Fibro Fix, provides some basic advice on staying as healthy as possible in this recent video posted on Facebook. His is the calm voice of reason, sharing precautions to take during the COVID-19 pandemic and also fully supporting the social isolation and stay home message.  He does mention andrographis for antiviral support, garlic, elderberry, vitamin C, lauric acid (monolaurin), vitamin D, preformed vitamin A (as opposed to beta-carotene), zinc and echinacea as all good nutrients to consider for his patients and family.

Unfortunately, many of my colleagues are still saying it’s media hype, out of control fear-mongering, is not as bad as the flu and there is no way this could happen in a country like the USA, Australia, UK and elsewhere.  I know they’ll get on board with all this once they have this information too.

I sincerely hope I am wrong about this and things don’t get as bad as Italy. For now I’m playing it safe.

My hand-washing research

I got called out for not mentioning hand-washing when I first published this blog. My focus was to share my first-aid kit i.e. nutraceuticals I use but KT was is absolutely right

Hand hygiene is the single most important intervention for reducing healthcare associated infections and preventing the spread of antimicrobial resistance.

My assumption was that this is common knowledge but based on this statement in the same paper, perhaps this isn’t the case?

while tremendous progress has certainly been made in this field, a significant amount of work is yet to be done in both strengthening the evidence regarding the impact of hand hygiene and maximizing its implementation

With regard to what to use: antibacterial soap showed little added benefit compared with regular soap

Interestingly this paper also states “Hand hygiene is clearly effective against gastrointestinal and, to a lesser extent, respiratory infections. Studies examining hygiene practices during respiratory illness and interventions targeting aerosol transmission are needed.” I’m not sure of the implications of this for the coronavirus. For now I’m following the guidelines outlined in Dr. Song’s blog (below).

This 2017 Time article, Washing Hands In Cold Water Works As Well As Hot Against Germs, clears up what they say is often conflicting data and has some good guidelines from a study published the same year (it was looking at E. coli bacteria and not viruses): wash hands in cold water, at least 10 secs of lathering and use regular soap. Hand lotion afterwards seems to help too.

Additional resources

I’ve also got some blogs from colleagues to share with you so you have additional resources:

It’s an approach the physicians of the Orthomolecular Medicine News Service are recommending and it’s gives me a higher level of comfort in these days ahead.

As I mentioned above I do have some questions and concerns about this vitamin C IV approach (and high doses of oral vitamin C) for folks with oxalate issues (myself included) and for folks with G6PD deficiencies and hemochromatosis. I’ll share more as I learn more.

  • And this one from Dr. Song too – Handwashing and Coronavirus: Are you doing it the right way? I encourage you to watch the hand-washing demo videos she links to and show them to your children! This fact is astounding: “If 60% rather than 20% of air travelers maintained clean hands, it could slow down the spread of infections by almost 70%“
  • Dr. Song also shares How to Make a 60% Alcohol-Based Hand Sanitizer. “Washing hands with soap and water is the #1 recommended way to prevent the spread of Coronavirus. But if you don’t have access to soap and water, what can you do? The CDC recommends using a hand sanitizer with at least 60% alcohol.“
  • A blog from Paleohacks: Thieves Oil What It Is, Benefits & How to Make It. Use Thieves oil as a natural disinfectant around your home. “It’s great for wiping down counters, cleaning toys, disinfecting cutting boards, removing stale odors, freshening trash cans and gym bags, and even cleaning veggies.”

Originally published 1/31/20:

How are you handling all the coronavirus news? Worried? Anxious? Fearful? Or are calmly watching and listening and making sure your immune system is in good shape and you have natural antivirals on hand if necessary? (and updated 3/12/20 – are you taking the stay at home message seriously? much more on that below)

There are still many unknowns but I’ve been gathering some articles and resources for my own personal use. I’m not an expert in infections but since folks in my community are asking I promised to share my first-aid kit and rationale in a blog post.

I can help with the anxiety and fear aspect if all this doesn’t put your mind at ease. I cover how I use individual amino acids with my clients at the end of this blog post.

Vitamin C and other foundational nutrients

This newly published blog by Andrew Saul PhD, Vitamin C Protects Against Coronavirus, offers sage foundational advice that resonates with what I already know:

The physicians of the Orthomolecular Medicine News Service and the International Society for Orthomolecular Medicine urge a nutrient-based method to prevent or minimize symptoms for future viral infection. The following inexpensive supplemental levels are recommended for adults; for children reduce these in proportion to body weight:

Vitamin C: 3,000 milligrams (or more) daily, in divided doses.

Vitamin D3: 2,000 International Units daily. (Start with 5,000 IU/day for two weeks, then reduce to 2,000)

Magnesium: 400 mg daily (in citrate, malate, chelate, or chloride form)

Zinc: 20 mg daily

Selenium: 100 mcg (micrograms) daily

Vitamin C, Vitamin D, magnesium, zinc, and selenium have been shown to strengthen the immune system against viruses.

Additional rationale for vitamin C

In another blog by Andrew Saul PhD, Nutritional Treatment of Coronavirus, offers additional rationale for vitamin C: “Abundant clinical evidence confirms vitamin C’s powerful antiviral effect when used in sufficient quantity” and states that the “physicians on the Orthomolecular Medicine News Service review board specifically recommend at least 3,000 milligrams (or more) of vitamin C daily, in divided doses. Vitamin C empowers the immune system and can directly denature many viruses.”

It’s very encouraging to read that just 200mg a day“given to the elderly resulted in improvement in respiratory symptoms in the most severely ill, hospitalized patients.”

This statement from the above blog puts much of what is considered to be media hype and fear-mongering into perspective: (see below why I no longer feel this is media hype)

“The common cold is a coronavirus, and SARS is a coronavirus, so they are the same viral type” ~ David Jenkins, MD, Professor of Medicine and Nutritional Science, University of Toronto.

I do have some questions and concerns about using high doses of oral vitamin C and vitamin C IV for folks with oxalate issues (myself included). I’m actively seeking answers.

Vitamin D, olive leaf extract, oregano oil, elderberry, NAC and diet

Here are some additional links that I have found or were shared with me (thank you if you shared one of these with me!):

  • Vitamin D and the anti-viral state “These results support the hypothesis that vitamin D … may play a major role in the inhibition of viruses.” I’m very aware of the immune-boosting properties of vitamin D.
  • Olive leaf extract “decreased the duration of upper respiratory illness in high school athletes.” We always have this on hand and it appears to work well for me and my family so I’ll make sure to keep this in mind.
  • Oregano oil – per this article on Holistic Primary care “A number of preliminary in vitro or animal studies have shown that compounds in oregano oil are virustatic and virucidal against several viral pathogens.” I always have oregano oil on hand (and especially when flying) and it always works well for me at the first sign of any bug. I was pleased to come across this research even though we don’t yet have a human study.
  • Black elderberry liquid extract “displays an inhibitory effect on the propagation of human pathogenic influenza viruses” and has antimicrobial effects against bacteria responsible for infections of the upper respiratory tract. This is also a firm favorite in our household in the winter months and I seldom need more than one or two doses at the first sign of the sniffles.
  • N-acetyl-L-cysteine (NAC) “antioxidants like NAC represent a potential additional treatment option that could be considered in the case of an influenza A virus pandemic.” I’ll be giving NAC more consideration.
  • Here are some well-balanced perspectives from Peter D’Adamo on Facebook mentions drinking plenty of water, stocks, garlic (freshly crushed), onions, leeks, elderberry and Andrographis paniculata. He does say “Keep in mind these are just my opinions and observations over a thin veneer of facts.”

Consider lomatium?

Lomatium is not my first choice but I’m listing it here out of interest. Lomatium by Barlow Herbals “During the flu pandemic of 1917-1918, the root came into extensive use by the two Washoe Indian tribes near Carson City, Nevada.” I have yet to try this one but have heard Jane from Barlow Herbals talk about lomatium on a number of summits and I’m intrigued.

My first-aid kit

In summary, here is my first-aid kit: Vitamin C, zinc, extra selenium, vitamin D, magnesium, oil of oregano, olive leaf extract, black elderberry and Biocidin Throat Spray and Xlear Nasal Spray (the latter two are always on hand and I always also travel with them).

I also always have essential oils on hand: tea tree oil, eucalyptus, peppermint, rosemary, lavender and others. I’ll be adding sage per Dr. Elisa Song’s blog (see below).

This is pretty much what I always use other than adding in extra selenium, so it was very affirming to gather all this research.

trudy first aid kit
Here are just a few products from my first-aid kit.

GABA or tryptophan: if worried or overly anxious or fearful

If you’re feeling worried or overly anxious or fearful, the best way is to be informed and prepared. Interestingly, some of the very same nutrients mentioned above also help ease anxiety – vitamin C, zinc, vitamin D, magnesium and selenium and B vitamins – because they are co-factors for making neurotransmitters like serotonin, GABA and dopamine.

If all this information and being prepared isn’t enough to calm you down, then don’t forget the individual amino acids for quick relief. I use GABA for clients who are feeling physically tense and tryptophan or 5-HTP for worry-type of anxiety and if they are imagining the worst and can’t switch off their busy mind off.

We use the trial method to find the ideal amount for each person, starting low and titrating up based on symptoms and then down if not added benefits are seen.

You can find my most popular amino acid products on the supplements blog here (and with details for how to set up an account for my online store). You can find everything else I write about in the store too. Just be sure to work with your practitioner.

My thoughts are with you and all of those currently ill and those who will get ill. We will get through this together.

My hope is that you are less anxious and fearful as you become more informed.

Please share your immune-boosting remedies and your thoughts and plans.

As I mentioned above, these are resources and information I’ve gathered for my own personal use, and are in no way intended to be recommendations.

 

Essential tremor, dystonia, anxiety and cravings – diet, GABA, tryptophan, zinc and vitamin B6

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Essential tremor, dystonia, anxiety and cravings

Today I’m sharing how diet, GABA, tryptophan, zinc, vitamin B6 and other B vitamins can resolve essential tremor and sugar cravings in 2 months, and also resolve musician’s dystonia and social anxiety within 4 months.

According to Medical News Today essential tremor is a movement disorder that can cause hand tremors and “is among the most common movement disorders.” … “The tremor usually affects both sides of the body, but it may be more noticeable in the dominant hand. It tends to occur when the person is moving as well as when standing still. Genetics may be responsible for around half of the cases of essential tremor.”

Essential tremor – diet, GABA, tryptophan and B vitamins

This Croatian paper, Treatment of Essential Tremor with Multi-Modal Nutritional Therapy in a Teenage Patient, reports the “case of a 13-year-old boy with [essential tremor] causing severe functional impairment” over the previous 2 years.

“A multi-modal nutritional therapy approach” was used to target three possible areas that could be contributing to the tremors: a poor diet that was high in sugar, low GABA levels and low serotonin. These changes were implemented:

(i) diet (specifically adopting a Mediterranean diet)

(ii) GABA (through oral supplementation) and

(iii) L-tryptophan/vitamin B pathways (Triptobel oral supplement).

The papers states: “After two months of therapy, his tremor decreased significantly and he regained normal function.”

Once the essential tremor resolved, this teen was able to resume his plans to pursue a musical career as a guitar player (which had been put on hold due to the tremor and his inability to play). What wonderful results!

I’m thrilled to see tryptophan and GABA being used for this condition and am really pleased to read this case report.  Here is my commentary on the supplements and doses he used for anyone wishing to try and replicate this nutritional approach (keeping in mind there is no one-size-fits-all).

  • He used 150 mg of the Triptobel supplement three times daily at 8 am, 1 pm, and 6 pm. One capsule of  the Triptobel contains 150mg L-tryptophan and a B vitamin complex of thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, folic acid (vitamin B9), and cyanocobalamin (vitamin B12).  The total tryptophan dose was 450mg per day. A typical starting dose for someone with anxiety is 500mg 2 x day so his dose was on the low-end.  The Triptobel was also used at mealtimes and according to the label “on a full stomach after a light meal, preferably without protein.” I like to use tryptophan between meals (away from protein) and a B complex with meals so I’m intrigued by this application (but wonder when protein was consumed).
  • He also used 750mg GABA twice daily at 10 am and 4 pm. This is considered a high starting dose for the majority of my clients with anxiety and I start low and build up to this amount.

Anxiety and low mood was not mentioned so I don’t know if they were factors.

It appears sugar and carb cravings were very likely a factor given that his normal daily diet contained “large amounts of refined sugars (chocolate, cake, biscuits, ice cream, etc).” The amino acids would have helped him with those cravings.

With regards to his diet, given how common movement disorders are with gluten issues, I would also consider I gluten-free diet which has been shown to have an adverse impact on neurotransmitter levels and B vitamins. Could gluten have triggered these nutritional deficiencies and the tremors?

And now to share a very similar case in an adult male … with a different and yet related approach.

Dystonia and hand tremors – and the pyroluria connection

This same Medical News Today article also describes dystonic tremor/dystonia as a movement disorder that can also cause hand tremors, stating that “the brain sends incorrect messages, resulting in overactive muscles, abnormal postures, and sustained undesired movements. Young adults and those in middle age are most likely to develop dystonic tremors, which can occur in any muscle.”

If you’ve been reading my recent articles on pyroluria (the pyroluria-vagus nerve connection and the introversion-pyroluria-loneliness connection) I’m sure you’ll be be interested to learn that there appears to be a strong link between pyroluria and focal musician’s dystonia (or musician’s cramp) in some individuals.

As you read in the blog above, Jay, also a guitar player, had to put his professional music career on hold due to musician’s dystonia. He also happened to have social anxiety and he started to notice improvements in his anxiety and tremors within the first 2 weeks. At the end of 4 months of being on the pyroluria protocol, he shared this:

I think it is, at this point, safe to say that the pyroluria treatment [120mg vitamin B6 and  60mg zinc) is, at least in my case, the cure for pyroluria and dystonia. 90%+ of my symptoms have disappeared, I am working extensively on repertoire and I am thinking about getting back into performing.

He says his experience was “akin to rebirth as a musician and also as a person.” How wonderful is that to read. Jay’s musician’s dystonia resolved and so did his social anxiety.

The outcome for the teen and Jay were similar and yet the approaches used were seemingly very different. This isn’t actually the case since zinc and vitamin B6 are co-factors that are needed to make GABA and serotonin.

Do you experience tremors, or have you been diagnosed with essential tremor or dystonia (or know someone who has)? And have you considered a nutritional approach?

Do share if you’ve seen success with either of the above approaches, and also experienced reduced anxiety or felt more social?

Why social anxiety, introversion and loneliness can be lethal and a simple nutritional solution

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trudy scott mindshare

It was an honor to be selected as one of fifteen participants for The Future of Health presentations at Mindshare in August 2019. I presented this to my peers in the integrative health and nutrition space but it’s applicable to everyone and I’d like to share it with you today.

Here is my video presentation: Why social anxiety, introversion and loneliness can be lethal and a simple nutritional solution  (click below to watch the video)

Here are some additional reading resources on much of what I cover in my 5 minute presentation:

This is the the amazing and inspiring group of speakers who I shared the stage with:

  • Amie Apigan – Why Attachment is the New Field of Medicine
  • Lauryn Lax – Eating Healthy is Killing You
  • Jess Sherman – Raising Resilient Kids in a Complex World: Will we Rise to the Challenge
  • Terry Wahls – Creating an Epidemic of Health – My Radical Path
  • Susanne Bennett – The Kimchi Revolution: How an Ancient Food Can Transform the Future of Health
  • Razi Berry – Love is Medicine
  • Kaylea Boutwell – I’ve Got Your Back: Novel Pain Therapies Transforming Spinal Care Outcomes
  • Dana Cohen – Hydration: 8 Glasses a Day is not the Way!
  • Elisa Song – Breathing Life into Your Kids
  • Joel Sprechman – Creating 1M Super Poopers & Evolving Crohn’s Colitis
  • Katy Kimball – My Plan to Empty Your Waiting Rooms (the Real Root Cause of Poor Health)
  • Heather Paulson – Why Choose? Using the Best of Both Worlds to Experience Health with Cancer
  • James Maskell – Group Visits: How Functional Medicine Reaches the Vulnerable
  • Mehgan Walker – Life, Liberty and the Pursuit of Chronic Disease: Why Chasing Happiness is Making us Sick

(do let me know if you’d like me to share any of these presentations in the follow-up blog)

mindshare speakers
Mindshare 2019 green room
Here are some of us in the backstage “green room” and getting ready to go on stage!

We each had a maximum of 5 minutes to present and were not allowed slides or notes. The last time I had memorized my talks and had them timed was 15 years ago when I was in Toastmasters. Before that it was when I was in school. I wasn’t even sure if I could do it when I entered my proposal to speak. When practicing the day before I was still unsure I could manage. Because of my Lyme disease, my memory and word recall isn’t as great as it used to be.

If you pay close attention and you’ll notice the spot where I almost freeze – everything just went out of my head! I simply breathed in calmly, made an attempt to look like I had paused and was fortunate that most of the ending came back to me! Whew!

trudy scott mindshare 2019

 

I’d love to hear what you think of my message and if it resonates with you or a loved one. Feel free to share your pyroluria score and how you score on the introvert questionnaire.

Please also share if you’ve seen the benefits of no social anxiety, introversion and/or loneliness (or much less) when on the pyroluria protocol.

Increased sociability improves vagus nerve function: the role of social anxiety, pyroluria and low zinc

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increased sociability and vagus nerve

With the objective of taking a deeper dive into some of the favorite topics of the recent Anxiety Summit: Gut-Brain Axis, today’s blog is about the vagus nerve since Dr. Navaz Habib’s interview, Vagus Nerve Activation to Reduce Anxiety, was voted one of the favorites. I’m focusing on one tool that improves vagus nerve function that we didn’t have time to get into in great detail – and that is how increased sociability helps.  It’s all good and well to recommend getting out and hanging out with more people but if you have the social anxiety condition called pyroluria it’s really challenging, hard work and very stressful. Added stress makes pyroluria worse so it becomes a vicious cycle.

Let’s start with the research that supports the connection between the vagus nerve and increased anxiety and mood problems.  In the interview with Dr Navaz, we discussed this paper: Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders which states that “vagus nerve stimulation is a promising add-on treatment for treatment-refractory depression, posttraumatic stress disorder, and inflammatory bowel disease” and how stimulation of vagal fibers that go from the gut to the brain (afferent fibers) influences neurotransmitter production and “play crucial roles in major psychiatric conditions, such as mood and anxiety disorders.”  The gut bacteria play a major role too, “partly by affecting the activity of the vagus nerve.”

In our interview we end with very practical ways to activate your vagus nerve

  • Deep breathing exercises (mentioned in the above paper, together with yoga and meditation) and cold showers (which makes you breathe harder)
  • Gargling and using the gag reflex
  • Humming, chanting and singing (I used these approaches for my vagus nerve issue – more here on that)
  • Auricular acupuncture (which is also very effective for addictions)
  • And finally, social interaction or increased sociability, which I want to cover today

The research on the vagus nerve and being more social

Let’s look at the research on the vagus nerve or vagal tone and being more social.  This paper, Upward spirals of the heart: autonomic flexibility, as indexed by vagal tone, reciprocally and prospectively predicts positive emotions and social connectedness, reports that that vagal tone and connectedness or being more social is a two-way street i.e. it’s reciprocal

  • “…increases in connectedness and positive emotions predicted increases in vagal tone” and
  • “Adults who possessed higher initial levels of vagal tone increased in connectedness and positive emotions more rapidly than others”

In summary, the more social and happy you are, the healthier your vagus nerve is and a healthier vagus nerve leads to feeling more connected and happy.

This study was done with adults in a community-dwelling setting over 9 weeks: “adults were asked to monitor and report their positive emotions and the degree to which they felt socially connected each day.”

Address pyroluria in those who have social anxiety

Pyroluria, the social anxiety condition, was not part of the study because it’s under-recognized as a factor in anxiety.  I’d like to propose that we address pyroluria in those who have social anxiety in order to further improve social connectedness and their vagus nerve function.

Many folks with pyroluria put on a brave face in social settings and even “extrovert” which is extremely stressful. The added stress makes pyroluria worse (zinc and vitamin B6 are dumped in much higher amounts) so it becomes a vicious cycle.

Others, who are not willing to even show up because of their severe social anxiety, are not getting that social interaction and connectedness that is so crucial for improved vagus nerve function and better overall health.

Here is the pyroluria questionnaire and the pyroluria/introvert connection.

Connecting the dots further we have

By addressing the social anxiety called pyroluria with a foundation of zinc and vitamin B6, we can increase sociability and thereby improve vagus nerve function.

Have you got pyroluria and has addressing it nutritionally allowed you to be more sociable? Do you find you have better vagus nerve function when you are more sociable?  What other avgus nerve exercises have you found helpful?

Pectus excavatum and pyroluria: is there a connection?

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Pectus excavatum and pyroluria

I recently received a question about the possible connection between pectus excavatum and pyroluria, a social anxiety condition. In layman’s terms, pectus excavatum is a depression or indentation in the chest wall and is related to problems with connective tissue. This Medscape article describes it as follows:

Pectus excavatum, also known as sunken or funnel chest, is a congenital chest wall deformity in which several ribs and the sternum grow abnormally, producing a concave, or caved-in, appearance in the anterior chest wall.

It’s not something I’m familiar with other than seeing someone with this condition at the beach once (I share some pictures below) and when doing the research for this blog.

The question was posed in relation to a blog on Joint hypermobility / Ehlers-Danlos Syndrome, a connective tissue disorder that does seem to be common in those with pyroluria.

In case you’re new to pyroluria, it is a genetic condition that is frequently associated with a type of anxiety characterized by social anxiety, avoidance of crowds, a feeling of inner tension, and bouts of depression. People with this problem experience varying degrees of anxiety or fear, often starting in childhood, but they usually manage to cover it up and push through. They tend to build their life around one person, become more of a loner over time, have difficulty handling stress or change, and have heightened anxiety symptoms when under more stress. You can read more about it here.

There are also connective tissue symptoms with pyroluria with the following commonly a factor: joints popping, cracking, or aching; pain or discomfort between the shoulder blades; and/or cartilage problems. This is often due to low levels of zinc. Here is the entire pyroluria questionnaire.

Addressing low levels of the mineral zinc and vitamin B6, together with some other nutrients and stress management, are key to addressing pyroluria symptoms. The social anxiety can typically be lifted in a week and the joint and pain problems often ease in 1 to 2 months.

So now that I’ve set things up with an overview of pyroluria and EDS and the connective tissue problems, let me share what I uncovered about pectus excavatum and why I feel there is very likely a connection with pyroluria.

Pectus excavatum and low zinc – impacting connective tissue and psychological impairment

According to this 2012 paper, Pectus excavatum: history, hypotheses and treatment options

Pectus excavatum (PE) … is the most common chest wall deformity, representing 90% of all cases. Depending on the severity of PE, deviations of thoracic organs and spine deformities are known. Although PE in most instances has little or no influence on the function of the inner organs, the cosmetic appearance of the patients leads to psychological impairment which requires therapy.

In the above paper, they write about one of the hypotheses: weak cartilage through metabolism dysfunction. They report decreased levels of zinc in the pectus excavatum patients, suggesting “the lack of zinc in the diet results in a lower metabolic activity of chondrocytes.” Chondrocytes are cells found in cartilage connective tissue. In summary, one hypothesis is that low dietary zinc affects cartilage connective tissue in some individuals with pectus excavatum.

Observe the mention of psychological impairment. Could the low zinc be playing a role in this too? I address this below.

Pectus excavatum and Ehlers-Danlos, plus dental crowding

This paper, Pectus Excavatum and Heritable Disorders of the Connective Tissue, make the connective tissue and Ehlers-Danlos connection:

It seems clear that several patients affected by pectus excavatum display a typical association with connective tissue disorders, which may span from mild form like simple laxity without morbidity associated, to more severe forms such as MFS and Ehlers-Danlos syndrome

This paper also mentions “Highly arched palate with dental crowding” which is common in pyroluria and seems to be related to low levels of zinc.

The image below illustrates a moderate/severe form of pectus excavatum.

pectus excavatum
Figure 1. from Pectus Excavatum and Heritable Disorders of the Connective Tissue

Chest picture of an adolescent affected by a moderate/severe form of pectus excavatum. Written consent was obtained from the patient and the patient’s parents for publication of this image.

Vitamin B6 and high homocysteine

With regards to vitamin B6, one of the other key nutrients needed for pyroluria, one paper, Pectus carinatum repair in an adolescent with hyperhomocysteinaemia: Anaesthetic implications reports a case of a 14-year-old boy with high homocysteine. his level was 18.5 μmol/l (normal levels are within 7–10 μmol/l). He was treated with folic acid, Vitamin B6 and B12 supplements. Is this common in all cases of chest wall deformities? I don’t know but it would interesting to find out.

Pectus excavatum: social anxiety and depression

There are some older studies that report mental health symptoms, including social anxiety are common. In this 1999 paper, Funnel chest. Psychological and psychosomatic aspects in children, youngsters, and young adults, they report these reactions in children older than 11:

embarassment reactions, social anxiety, feelings of stigma, limited capacity for work, orientation towards failure, reduced tolerance of frustration and temptation, limited capacity for communication and even markedly depressive reactions are observed.

It’s understandable that the physical manifestations of this condition would lead to some of these feelings but I have to question how much of this could also be related to low zinc and low vitamin B6. Both nutrients are needed for easing pyroluria/social anxiety symptoms and making neurotransmitters such as serotonin.

Other than trying to make some connections with the research, when this question was asked on facebook, a number of people said they (or a family member) has both pyroluria and pectus excavatum.

If you do have pectus excavatum and pyroluria, getting on the pyroluria protocol will:

  • ease some of the social anxiety and depressive symptoms
  • very likely lead to less pain and discomfort
  • very possibly prevent further connective tissue issues
  • feasibly prevent pectus excavatum in future children or perhaps reduce the severity in the instance where zinc is a factor (this one is a long shot that I feel is worth further research)

I’d love to gather more information and am looking for feedback so please do share your symptoms and experiences in the comments. Let us know if you or your child or other family member has pectus excavatum and any of the following:

  • A score 15 or more on the pyroluria questionnaire and/or suffer from social anxiety
  • Have low zinc
  • Have low B6 (poor dream recall or nightmares is a clue)
  • Have high homocysteine i.e. above 10 μmol/l
  • Ehlers-Danlos syndrome or joint hypermobility
  • Dental crowding

Resources for you

I have issues with perimenopausal anxiety a couple of weeks per month and don’t want to turn to SSRIs.

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My challenges with anxiety have been hormonal. I’ve had issues with both postpartum anxiety and now perimenopausal anxiety a couple of weeks per month as I’m approaching menopause. I don’t want to turn to SSRIs but some days are pretty miserable and most other days I feel fine. Any info you have to share regarding this topic or any natural solutions would be of great interest.

When I’m working with a client who reports symptoms like this we start with serotonin and GABA support; determine if they have low zinc, low vitamin B6 and low iron. I also always ask the question: are you on the birth control pill (now or in even in the past).

I’ve blogged about much of this in the past so I’m going to share snippets and blogs for further reading.

Serotonin support with tryptophan for immediate worry-type anxiety relief

In a study published in 1999, A placebo-controlled clinical trial of L-tryptophan in premenstrual dysphoria, tryptophan was found to reduce symptoms of PMS when used in the luteal phase or second half of the cycle (i.e. after ovulation).

This is very typical when I’m working with someone with both PMS (premenstrual syndrome) and perimenopausal anxiety, depression, irritability and mood swings. It typically takes 2 to 3 cycles for an amino acid like tryptophan to have an impact on the cyclical nature of your perimenopausal symptoms.

However, tryptophan does typically start to work right away on the less severe anxiety and mood symptoms assuming you find the ideal dose for your needs. I use the trial method to help my clients figure this out.

When you boost serotonin you also reduce the worry-in-your-head and ruminating type of anxiety, and end to panic attacks and phobias, a boost of confidence, no more depression and negativity, imposter syndrome that is no more, an end to your anger issues and irritability, an improvement in sleep and no more afternoon/evening cravings for something sweet.

You can read more about tryptophan here: Tryptophan for the worry-in-your-head and ruminating type of anxiety

GABA support for relief from tension-type anxiety

During perimenopause progesterone is often low and when it is low, we can expect GABA to be low too. Research confirms low GABA and high glutamate-glutamine in premenstrual dysphoric disorder (PMDD) and that shifting hormones may lead to dysregulation of GABA which contributes to HPA axis dysfunction. The HPA (hypothalamic pituitary adrenal) axis is your stress response system and when it’s not functioning well you are more susceptible to the effects of stress and more likely to feel depressed and anxious.

If your GABA levels are low you will feel increased physical tension and insomnia. The amino acid GABA, opened on to the tongue, can provide calming results within minutes.

Dee likes the instant calm and compares how it worked as well as Xanax had worked for her in the past:

I have taken Xanax in the past for panic attacks. My functional medicine doctor suggested this product as I wanted a natural product. I was amazed how it works just like the Xanax did – instant calm feeling within 10 mins of taking 2 capsules. I use them as needed when I am having heightened stress and anxiety.

Low zinc, low vitamin B6 and/or low iron?

Low iron/ferritin is common if you’re still having a period and it’s one of the important -cofactors for making serotonin, thyroid hormones and the sex hormones. Low iron, together with low vitamin B6 plays a role in anxiety and panic attacks. In one study premenopausal women who had been admitted to the emergency room with panic attacks were found to have both low iron and low vitamin B6. I have an entire blog post on this topic here

The other key co-factor for making serotonin is zinc. You’ll want to look into and address pyroluria if you feel more anxious in social situations like family gatherings, going to church events or community picnics, or even while doing business networking or in work meetings. The key nutrients for pyroluria are zinc and vitamin B6 and both help with PMS and perimenopausal anxiety, and hormone balance.

Are you on the birth control pill?

I recently reviewed Beyond the Pill A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill by Dr. Jolene Brighten.

If you currently on the pill or have been in the recent past read the above review and get the book to give you an excellent understanding of what may be going on with your body.

Dr. Jolene shares that mood disruption is common and mentions a study in the Journal of the American Medical Association which reports the following:

women who began the pill were more likely to be prescribed an antidepressant – which means it contributes to a bit more than moodiness

She writes in great detail about Post–birth control syndrome (PBCS) which is “is a constellation of symptoms women experience when they discontinue hormonal birth control.” She has found the symptoms of PBCS typically occur in the first 4-6 months after stopping the pill. As well as mood swings and anxiety, you may also experience heavy bleeding or no period, acne, headaches, infertility, pill-induced PCOS (polycystic ovarian syndrome), hypothyroidism, gut issues and even autoimmune symptoms.

You also want to reduce your stress levels. Here are some ideas for you:

All the above is a great starting point. You also want to consider adrenal support if needed; and support liver health, together with dietary changes, addressing gut health and thyroid health, getting toxins out of your life and figuring out whatever your own root causes may be.

Here is the link to the amino acids and pyroluria supplements I use with my clients.

Have you found that any of the above has helped you with your PMS or perimenopausal anxiety?

Do you have any stress-relief tips to share with other women who find themselves so stressed out at this age?

Feel free to post questions here too.