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Attack Anxiety Bootcamp

Nutritional Sheet

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Introduction

The internet is full of articles usually promoting the sale of the next best supplement for
anxiety. In moments of desperation, maybe you have bought these kind of pills that promises
quick anxiety relief. This nutritional sheet focuses primarily on the natural vitamins and
amino acids that have been shown to dramatically help reduce anxiety levels over time. As
with any lifestyle change, consistency is critical, as is discussing any vitamins you are taking
with your health care practitioner. I have also included my personal recommendation of the
two non-vitamin treatments that provided quick relief of intense anxiety symptoms. As with all
parts of Attack Anxiety Bootcamp - do not just read this information - take action!

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Extra B vitamins

If you take individual B vitamins, also take a good B-complex supplement to help prevent
imbalances among these vitamins, which work together. Specific B vitamins have been shown
to be deficient in patients with agoraphobia.

In a study of people with panic disorder, the B vitamin inositol in amounts of up to 18 grams
daily was as eective and had fewer side eects than an anti-anxiety medication. Inositol
can be very helpful with clients with obsessive and ruminating thoughts.

Vitamin B1 is important for blood sugar control and this has a major impact on anxiety.
Vitamin B3 is involved in many enzymatic processes and plays a key role in serotonin
synthesis. At does of 1,000 to 3,000 mg a day, it may be helpful for anxiety. Vitamin B5 is very
important for the adrenals and therefore helps with modulating stress.

Folic acid and vitamin B12 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 suer from anxiety or panic attacks, which stress the heart.

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Good food sources of the B vitamins include liver, meat, turkey, whole grains, potatoes,
bananas, chiles, legumes, nutritional yeast and molasses.

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Magnesium and calcium
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Magnesium is a calming mineral that nourishes the nervous system and helps prevent anxiety,
fear, nervousness, restlessness and irritability. Magnesium is also very protective of the heart
and arteries; again, this is important if you suer from anxiety or panic attacks. Supplemental
magnesium, together with vitamin B6, was shown to alleviate anxiety-related premenstrual
symptoms, as well as breast tenderness and menstrual weight gain and pain.

A typical supplemental amount is 400 to 600 mg of magnesium per day, usually with 800 to
1,200 mg of calcium, as it's typically best to get about twice as much calcium as magnesium.
However, taking magnesium alone can be helpful for anxiety, and you may actually need more
than the typical dose, perhaps as much as 1,000 mg of magnesium per day. Experiment with
dierent amounts and decide what's right for you based on how you feel, and cut back if you
get loose stools.

Taking magnesium and calcium at bedtime can also help promote restful sleep. A very
pleasant and easy way to increase your intake of magnesium is to add about a cup of Epsom
salts to a warm bathyou'll absorb the magnesium through your skin. Add some lavender
essential oil and have a wonderful calming soak before bed, and you'll sleep better too.

Dark-green, leafy vegetables, like spinach, kale and chard, contain plenty of calming
magnesium as well as good amounts of the B vitamins. Whole, unrefined grains like oats,
buckwheat, millet and quinoa also contain both magnesium and B vitamins. Other food
sources of magnesium include legumes, beef, chicken, fish (especially halibut, cod and
salmon), nuts, seeds, bananas, watermelon, figs, potatoes and green beans. Homemade bone
broths are rich in magnesium, calcium and other vital minerals, with the added bonus that the
gelatin in the broth enhances mineral absorption. Herbs are another source of magnesium.
Try chamomile, dandelion, peppermint or sage herbal tea; make a salad using fresh parsley,
nettles and dandelion; and add fennel seed, fenugreek, paprika, parsley and cayenne when
cooking.

Many high-magnesium foods are also a good source of calcium, especially spinach, turnip
greens, mustard greens, collard greens, green beans and sea vegetables. Other sources of
calcium include dairy products, sardines, sesame seeds, broccoli and celery. The herbs basil,
thyme, rosemary, oregano, dill and peppermint are also good sources of calcium, as is
cinnamon.

Vitamin D

Vitamin D is a fat-soluble vitamin that is found in eggs and fatty fish such as salmon ad
mackerel (and cod liver oil), but your body can also make its own vitamin D after exposure to
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ultraviolet rays from the sun, though this is somewhat dependent on the season and your
geographic location. It may improve seasonal anxiety and depression that worsen during
the winter months. One study showed that vitamin D deficiency was associated with both
anxiety and depression in fibromyalgia patients. Vitamin D is also important for immunity,
bone health and heart health, and it helps protect against cancer.

Recent research on vitamin D indicates that many people are deficient in this key vitamin. I
recommend that all of my clients have their vitamin D levels checked and have found that the
majority have low levels. Vitamin D status can be measured by a simple blood test, 25-hydroxyvitamin D. Dr. John Cannell, founder of the Vitamin D Council, considers the new vitamin D
guidelines released in November 2010600 IU for adults up to age 70to be too low. He
recommends taking 5,000 IU daily until your level is between 50 and 80 ng/mL (nanograms
per milliletre), the midpoint of the current lab reference range of 32 to 100 ng/mL.

Don't be surprised if your doctor prescribes 50,000 IU per week. Once your levels are ideal, a
typical maintenance dose ranges from 2,000 to 5,000 IU per day. It's a good idea to test your
level every three months. When supplementing, be sure to take vitamin D3 (cholecalciferol).
Vitamin D2 (ergocalciferol) is the synthetic form and not eective. Recent research suggests
that it's most eective to take vitamin D with your largest meal. Also, keep in mind that a
great deal of research is being conducted on the health benefits of vitamin D, and it's a
controversial topic, so recommendations in regard to ideal level, dose and timing may change.
The Vitamin D Council is a good resource for recent findings.

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Omega-3s and omega-6s
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It's well known that omega-3s from fish oil (EPA and DHA) are eective for alleviating
depression, and one study looking at substance abusers with low fish consumption found that
supplementing with fish oil for three months resulted in less anxiety and anger. I
recommend that you eat fish, including some oil fish, such as salmon and sardines, and only
supplement with fish oil if you know for sure that your levels of omega-3s are low. A good
starting dose is 1,000 mg daily. Fatty acid tests are available from labs such as Meametrix;
results will indicate whether you need to supplement with omega-3s, omega-6s or both, and
will also indicate your levels of damaging trans fats. Many anxious people with pyroluria don't
need to supplement with omega-3s but do seem to need the omega-6 GLA, ideally in the form
of primrose oil.

Theanine and lactium

L-theanine, an amino acid found in tea, has a calming eect and reduces physiological
responses to stress. It also raises levels of GABA, the calming neurotransmitter. It also has
properties that oer protection against environmental neurotoxins. A typical supplemental
dose of theanine is 50 to 200 mg.

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Lactium, a supplement made from the casein protein in milk, has been shown to reduce stressrelated symptoms, including anxiety, emotional and social problems, and digestive issues. This
product also lowers levels of the stress hormone cortisol.

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Chamomile Tea
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Traditional healers have long recommended chamomile tea as a simple and healthy way to
relieve anxiety, and current scientific studies support this tea's long-time reputation as a stress
reliever and nerve relaxant, showing it to be an eective way to reduce anxiety and depression.

During my first year of anxiety recovery, chamomile tea was with me at all times and helped
alleviate intense symptoms when my other strategies werent eective. More than four cups a
day can lead to drowsiness but make it a part of your daily routine for full, long-lasting
benefits.

Bachs Rescue Remedy

True anxiety recovery requires physical, emotional, and energetic healing, but if you make
absolutely no other nutritional changes in your life at this moment, Bachs Rescue Remedy is
my only recommendation to you. It comes in a variety of dierent forms (I prefer the drops)
and can be used throughout the day. Most vitamin stores and/or amazon.com has this in stock.
If you are a recovering alcoholic, this product does have small amounts of alcohol in it.

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