Overcoming Anxiety

Is anxiety an issue for you? For a lot of seniors on a fixed income, anxiety is becoming an all-too-common problem. Additionally, as we age, we tend to produce less of the chemical messengers that enable our body and brain to calm down and relax.

Anxiety can elevate cortisol, which over time, if unchecked, can damage areas of the brain where memories are made—and thus increase one’s risk for memory decline, even Alzheimer’s.

To compensate, many seniors turn to calming medications like Xanax or Ativan. In fact a new study showed nearly 10% of seniors use such drugs. Often they are helpful, but another study that appeared last year found these and similar drugs can also harm the brain and also increase one’s risk for Alzheimer’s. So what’s a body to do?

How to Foster the Chemistry of Calm

We obviously don’t have room to discuss everything that might help alleviate anxiety, but assuming all else is normal, there are at least six ways to safely and effectively boost our calming chemistry to counteract stress and anxiety.

First is deeper, slower breathing. Almost any strategy that will slow and deepen your breathing may help. For example, simply counting to four while you breathe in, and again counting to four while you breathe out, can help. It’s also helpful to breathe from deep down using your diaphragm, rather than using just the top of your lungs. Simply doing half a dozen or so repetitions of deep breathing can do much to reduce the tension in your body and also oxygenate your brain.

Second, go for a walk. Almost any physical activity will deepen our breathing, but walking also helps to pump cortisol out of our system and create more of the chemistry that allows our muscles and nerves to calm down and relax. It also improves digestion and the circulation of oxygen and nutrients to the brain.

Third, eat your vegetables. Your momma was right when she told you to eat your vegetables. A recent study in Great Britain with more than 8,000 subjects showed the consumption of seven or more servings of vegetables and fruit per day was more strongly associated with mental well-being than either income or exercise.

This is because green leafy and other vegetables, beans, nuts, and seeds contain a variety of B-vitamins and minerals, like magnesium, and proteins that provide the basic building blocks to calm frazzled nerves. Their natural sugars are bonded to fibers and proteins that help slow their flow into the cell to maintain healthy blood sugar levels.This in turn reduces vulnerability to anxiety. Fermented foods like Kim chi, sauerkraut, pickles, and yogurt contain probiotics recently found to help quell social anxiety.

Fourth, go light on the meat. Red meat contains methionine, iron, and other amino acids which can increase energy and alertness, but in excess, these may contribute to inflammation and inhibit relaxation and sleep. So eat red meat sparingly.

However, most fish and other animal products, like milk and eggs, may be necessary, as they contain B12, not found in fruit or vegetables. B12 is also essential to healthy nerve function. But B-12 is hard for some seniors to assimilate from food, especially if they use antacids. In such cases B12 lozenges are often recommended and can effect a significant improvement in mood and energy within days.

Fifth, consider calming food supplements. This is especially important for those trying to break an addiction to antianxiety drugs, like Xanax, Ativan, alcohol, or cigarettes. The protein supplements L-tryptophan and L-theanine feed the chemistry that calms us down. Omega-3 fish and fish oil may also be helpful. The herbs valerian, ashwagandha, and Rhodiola can also assist in controlling cortisol and have a calming effect. Combinations of these are available at any health food store and even some grocery stores.

Finally, reading, pondering and prayer have been shown in studies to help reduce anxiety. Putting one’s trust in a Higher Power and asking for help to change things that need changing can lift burdens or bring comfort and strength as we endure them. Many things in life we cannot change, but fortunately, there is much we can do to calm anxiety.

For questions regarding this article or its contents email the author.  DavidRJL@aol.com

By David R. Larsen, MFHD