???? Be Anxiety-Free TODAY!
Good Gut Queen Jill Place
The Answer to the Health Crisis IS ... Strong Gut ... Strong You ... Strong World!!
?? Hiya Gut Foodies! ??
?You may be thinking right now ... why am I doing an anxiety issue when I just did one about depression? Well ... they're linked ... can happen at the same time ... and one can definitely be caused by the other.
?But ... anxiety to me is a drifting, rapidly-escalating feeling of worry or dread that floats in and out of your consciousness. Depression is an overall sense of sadness and/or hopelessness.
?I recently heard somewhere that ... when emotions arise ... they only last about 90 seconds. It's the ruminating ... the rehashing of the thought or emotion over and over again in your mind ... that'll do you in!
?So ... anxiety treatment ... according to my research ... works better with talk therapy than medication. To that end ... I'm dishing up some more "therapy" for your anxiety.
?Some info on an anti-anxiety diet ... chilling-out supplements ... a??Paleo (anti-anxiety) Fab 'N Fast recipe ... and my very own script to reduce panic ... which is sometimes a result of anxiety.?
?Not to mention more research on depression, anxiety, and the gut and a quote from this year's (and well-deserved) best actress.
?Oh... and by the way, I would love to hear your feedback about yays and/or nays (and sections you absolutely turn thumbs-up to ... or thumbs down) about GUT FOOD ??. So drop me a line if you would... [email protected].
GUT-TIP OF THE WEEK: ANTI-ANXIETY DIET
So I thought ...I'll look up what the world thinks is an "anti-anxiety" diet. And came upon The Anti-Anxiety Food Solution by Trudy Scott.?
?And what were her diet guidelines?
And recommends a step-up pseudo-elimination diet that starts with going Gluten Free (are you surprised?) ... then Gluten Free and Dairy Free (sound familiar?) ... then Gluten and Grain Free (are you talking PALEO?).
?That more-and-more restrictive approach to see if you feel better is actually a good idea. But only reveals part of the picture for those that areseriously gut-compromised and have not been tested for food sensitivities.?
?Of course ... books are general ... and can't really address individual differences. And I remember ... when I worked in an alternative integrated cancer community ... only about 50% of my patients got better with a general diet and general supplements.
?And ... AMAZINGLY ... the diet I recommend for gut healing is VERY SIMILAR to Scott's. And very similar to the one I give out every day ... aptly named GUT FOOD.
?Actually ... it's the diet that just makes sense for ALL inflammation and ... should I say it ... GUT HEALING. If you want to get more specific about it ... it's what we ALL should be eating to maintain our health into your 80s ... 90s ... and beyond.
?Just today I got an email from an RD friend who was asking after an anti-inflammatory diet for a family member had just undergone surgery. I said ... "I can do that". She then said that there was an RD in the group.
?I'm FLABBERGASTED! Not only do I never see this ... I never hear doctors talking about an anti-inflammatory diet!
?Because it just doesn't happen ... even to diabetics ... whose doctors need to emphasize that changing their diet is part of the treatment! Most clients just say, "I just take a pill!"
?So ... it sounds like some doctors are jumping on the bandwagon to include diet in their treatment plan. But they are few and far between.?
?Whether they d or not ... I recommend LEAP Mediator Release Testing to make broad diet choices much narrower ... about 85-90% of my clients who follow the program closely see some or even complete relief.?
?So ... I encourage you ... that when you're considering treatment for ANYTHING that's ailing you ... you might want to consider a broad anti-inflammatory (ahem ... gut healing) diet too. And make it specific by food sensitivity testing. Just my take ...
RESEARCH DEETS:
?????? Imagine your gut and brain having a chit-chat over a cup of tea, discussing how you feel. This isn't sci-fi; it's the gut-brain superhighway, folks! ???? Our insides are home to a bustling city of microbes ?? that don't just help digest food but also send mood memos to our brain. ??
??? Turns out, when this microbial metropolis gets out of balance (hello, dysbiosis!), it's like dropping a text bomb ?? on our mental health, stirring up everything from the blues ??? to more serious brain boggles like anxiety and depression. ?? But here's the kicker: those tiny gut critters influence our brain's vibe by messing with neurotransmitters - the brain's text messages. ??
?So, what's on the horizon? Imagine tweaking your gut's microbial mix with psychobiotics ???? - yup, that's gut-friendly bugs and fibers - to dial down stress and brighten moods. ?? While we're still mapping out this microscopic terrain, the future's looking hopeful for turning our gut into a mood-modulating maestro. ???? Stay tuned as science digs deeper into this gut-brain gossip and how it might just be the key to unlocking happier, healthier minds. ?????
My Gut-Take:
This review article, "Anxiety, Depression, and the Microbiome: A Role for Gut Peptides"lays out the complex relationship of the "gut microbiota as a regulator of anxiety and depression, and explore the role of gut-derived peptides (chains of amino acids [proteins] as signaling molecules in microbiome–gut–brain communication"
?Think of it this away ... the body talks to all of its parts through multiple pathways ... almost like a massive wifi system. A change in one part of this system influences another part.
?Which makes sense as we know that there is a predominant gut-brain axis in our body. In other words, the brain talks to the gut ... and vice-versa ... so much that many people think of the gut as having a "second brain".
And ... since the gut talks to the brain incessantly through its molecules and what they make ... i.e. gut peptides ... it stands to reason that ... if the molecules change ... the talk will change. Which leaves the brain at risk for anxiety and depression.?
What I really love about this review study is that it explores the use of what it calls "psychobiotics" ... probiotics, prebiotics, and even diet ... for the TREATMENT of anxiety. I would say that it's a tall order because doctors know NOTHING about diets ... let alone about targeted supplements.
And the recommendations of this article for combatting anxiety and depression include "Personalized medicine may consider questions of the individual’s own microbiome, thereby necessitating the personalization of psychobiotics".??
WHOA ... "personalized medicine" is a cornerstone of Functional Medicine. Perhaps then there's a role for dietitians who specialize in these type of things to be part of the psychiatric team. HINT ... HINT ...
SUPPLEMENT TAKES:
[From my Fullscript apothecary]
Promotes: Joint Strength* Liver Detoxification* Mood and Brain Function*
Brain Metabolism SAMe methylation reactions are involved in the synthesis of neurotransmitters such as L-DOPA, dopamine and related hormones, serotonin, epinephrine and phosphatidylcholine (a component of lecithin).*
?*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
My Gut-Take:
SAMe has been a mainstay for those grappling with depression and anxiety for some time. It also has been used to strengthen joints because "critical components of connective tissue, known as glycosaminoglycans (GAGs), including glucosamine and chondroitin, are sulfated by SAMe metabolite".
And liver function as "SAMe metabolism supports the synthesis of glutathione (GSH) and glutathione-dependent enzymes ... components of the body’s ... antioxidant network and important for liver function, including phase II detoxification". In other words ... it helps the liver detoxify powerful toxins that can harm us.
领英推荐
But SAMe is mostly used as a calming agent as it helps make neurotransmitters vital for our mental health. But I don't use it myself ... or usually recommend it ... because it DOES interact with medications and other supplements.?
That's why it's recommended that you take it on an empty stomach and 2 to 3 hours away from medications or supplements. Which makes timing difficult if you're taking either or both.
And has multiple warnings listed on the apothecary ... "Individuals using prescribed medications such as antidepressants, including Selective Serotonin Re-Uptake Inhibitors (SSRIs) and MAO Inhibitors should consult a physician before using. Individuals with Parkinson’s disease, bi-polar disorder or manic depression should not use SAMe. Do not use if pregnant or nursing ... May cause gastrointestinal upset in some persons."
So why is it in my brand new Jill's Depression Champs protocol just for these GUT FOOD issues about mental health? Two reasons ... IT'S POPULAR ... and helps people! Feel free to consider it optional in this protocol ... especially if you're taking medications or have the above conditions.?
?Oh… by the way … I had to include the disclaimer above as supplements are not a medical product. But … just between you and me and the Root Cause Medicine community … they often work like gangbusters!
GUT RECIPE OF THE WEEK:
When I was a kid, I loved Egg Drop Soup ??. And didn't realize until recently that it was naturally Paleo ??.
Of course it is... it's just broth (I made it even more GUT-FOR-YOU by using chicken bone broth ??), finely grated garlic and ginger (I use a microplane ?), eggs ??, green onions ??, and some spices ???.
?I combined the best of a couple of recipes... adding some cornstarch (or tapioca starch) for that slightly-thickened texture and healing turmeric for color ??. And came up with a product that gently coaxed back to my childhood ??.
?I didn't realize until I researched it right now that New York Jews (moi born-and-raised ??) and Chinese cuisine have a loonng history. Mainly because of their close proximity on the Lower East Side of Manhattan. And the fact that there was no dairy present to violate Kosher laws ??.
?Personally, true to this history, my experience was similar. And the Chinese "greasy-spoon" (my dad loved to travel to and eat at upscale restaurants and this and a fried chicken place were the only two low-scale local "joints" I can remember us frequenting) was a weekly occurrence ??.
?New York Chinese food was strictly Cantonese... so no hot-and-sour or corn soup here. Your only pre-meal soup choice then was the Egg Drop (you paid more for Won-Ton)... chicken broth with swirls of egg topped with scallions. And... like every other early-on meal most of us consume... I often get a midnight taste-craving for it ??.
Currently... living in Los Angeles with its multiple Asian options... I mostly go for hot-and-sour, war won ton, or miso soup ??.
But... this easy recipe for Paleo Egg Drop Soup is so simple that it can be made... and comfort you... in minutes. It's been cold and rainy here... maybe that's why I'm thinking of making it today ??.
Don't worry about the seemingly LONG ingredient list... it's mostly spices... which really make this otherwise flavor-benign dish... there's really about six main ingredients. And... since this comes together in five minutes and cooks in less than ten... why don't you make it too? Eat it UP! ??
MICRO-MINDFULS:
I'm departing from my "Back to Basics" (will return soon with touch, sight, and my fav ... taste) Miicro-Mindfuls to give you YET ANOTHER mood-lifting script. And this one is something I've done myself for anxiety ... with great success ... for YEARS!?
It combines my fav "ordering myself to breathe" command with something that I do when I'm practicing Havening ... a new trauma technique that I'm studying (and will share with you soon). It just makes sense to rate your anxiety along the way as you're doing a practice ...
Perhaps you should do this with ALL your mindfulness practices. As well as reminding yourself often to breathe.
Put “breathe” signs on your mirror, kitchen cabinet, or dashboard to remind you to breathe, mindfully and deeply (and tell yourself out loud using your name ... i.e. "Breathe, Jill").?
In stressful situations and/or emergencies ... when you find yourself starting to feel tense, anxious, or in pain, use your breathing to calm you ... take 3 to 5 mindful breaths ... but even one can make a difference.?
You'll find this on the "My Micro-Mindfuls" page of my website! I'm designing these to use anywhere you feel stressed ... even if you're standing in a long checkout line or when you feel overwhelmed at work.
So download this one (NUMBER TEN) on your phone or other device so that you can use it whenever and wherever you’d like. I created a playlist on my phone music app and am downloading these weekly.
And … as more and more free mindfulness (and also guided imagery) snippets become available … you can pick and choose what resonates with you to create your very own playlist. So let’s begin …
Anxiety Away ????♂?Heartbeat Harmony ??
?Wherever you are ??, when you begin to feel a tightness in your chest ?? or other signs of overwhelm ??... or when you begin to spontaneously breathe quickly ????... heavily... or stop breathing... or experience any other strange sensations in your body ??... you may be on the brink of an anxiety or panic attack ??.?
To stop this before it becomes out of control... take a moment to S.T.O.P... STOP what you're doing... TAKE a deep breath ???... OBSERVE your thoughts and emotions ????... PROCEED with renewed clarity ??. And now rate your anxiety on a scale of 1 to 10... 10 being the most... and note it...
Now begin to breathe slowly and patiently in and out through your nose ??. Intentionally place your attention on your breath... and take three deep... slow breaths... allowing yourself to be fully present with each one.
Breathe in... and breathe out. Breathe in... and out... slowly... deeply... fully. Breathe in... and out... committed to the breath as it moves in and out through the nose... feeling the sensation of breath is it moves the body.
Recommit to each breath in... and each breath out by saying to yourself or out loud... “BREATHE... YOUR FIRST NAME”... “Breathe (say your name)... Breathe (say your name)... Breathe (say your name)”????
Keep breathing in this way... rating your anxiety on a scale of 1 to 10 along the way... until the number is 5 or below.
Once you can rate it in this way... begin to look upon your breath with wonder and awe ??. Notice also a warm sensation of gratitude ?? arising in your heart ??.
Continue to watch the breath... and let this warmth or this light of gratitude... grow and expand... rating your anxiety along the way to see if the number goes down or up.
If it goes up... take a moment and return to the process of saying to yourself or out loud... “BREATHE... YOUR FIRST NAME”... “Breathe (say your name)... Breathe (say your name)... Breathe (say your name)”????
If the number continues at or returns to 5 or less... now focus on growing that warm sensation of gratitude... feel it wrapping itself around and cradling the heart in that warmth and calm.??
Take a moment to be aware of your heart and your heartbeat... feel or hear your heartbeat in your chest... or just trust that it’s there... now visualize a golden light ?? around your heart and see it slowly grow until it glows throughout your entire body.
Rate your anxiety now... continue to tell yourself to breathe... and continue in this way as long as you like until your anxiety is consistently under a 5. Use this process whenever you’d like whenever you feel that tightness or anxiety rise in your chest. ?
ANXIETY QUOTE:
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Dietitian Jill Place, Heal Your Health Now LLC, 5426 Tyler Avenue, Arcadia, CA 91006, United State