jason009
11-19-2013, 03:52 PM
Intro: Hey my names Jason, I'm 25, I work as a chef and I live in the U.K I've been reading a lot on this forum and a lot generally about anxiety, nutrition etc. I want to use this thread as a journey to help others and offer insights on whats working for me. I'll update frequently.
Background: For the past 4 - 5 years I was drinking regularly and in the last 2 years almost every night, 4 - 6 pints most nights, some nights more some less. I started getting anxiety about 6 months ago, so I figured it was related to alcohol consumption, me consuming more and having worse withdrawals. I gave up for 2 - 3 weeks during may, I self medicated with tianeptine which made me feel great, but I was taking too much and when I ran out I spent a week being completely out of it, anxious wreck. Fast forward, I've given up alcohol now, its been 3 weeks since I last had a drink.
I feel much better now but I still get anxiety, it is a bit better and more controllable now with out alcohol playing a part. Generally speaking my anxiety is: that I feel like I'm about to lose my mind, pass out, have a heart attack or something like that. It feels horrible and I can't take my mind off during and I'm not sure what triggers it.
Any way less about anxiety. Here's what I'm doing/going to do to cure it.
Healthy body = Healthy mind...
I'm not sure how much damage alcohol has done to my body or my ability to adsorb nutrients correctly. However I've been to the Doctors and had my BP checked, Liver Enzymes checked and my Thyroid. All of which are good.
1. Eat healthy, I've cut out gluten and wheat as I often feel bloated and lethargic after a meal containing the aforementioned (even though I love a sandwich), I'm limiting my dairy intake in case I have issues with it. I'm generally aiming for a paleo diet, fresh vegetables, meat, eggs, brown rice, nuts, trying to keep it natural and simple. Avoiding anything processed such as coke and sweets, I'm not 100% strict but i'd say 95%. Eat small high protein meals regularly to keep the metabolism stable and keep blood sugar levels stable.
2. Exercise - I love weight training it's something that keeps me motivated and gives me goals to work towards, aside from that I go swimming, running, take saunas and steam rooms. Exercise releases endorphins which make you feel great, it also wears me out so I sleep better and I generally feel calming after a work out. I feel like I've let off some steam. Weight lifting is great for better glucose metabolism and insulin sensitivity. Sauna's help get rid of toxins through perspiration, help lose weight and can help combat SAD which is great for me especially during the winter.
3. Whey protein, I've been having whey protein first thing in the morning as your body has been fasting and is in a catabolic state, having a high protein meal with amino acids stabilizes blood sugar levels so you feel less hungry during the day, kick starts your metabolism so you think more clearly, slows down the production of cortisol helping release serotonin reducing stress, keeps you calm low blood sugar levels can send your emotions all over the place. Aside from that it's great for building bone strength and muscles. I might change to pea protein as I want to eliminate dairy and pea protein has a great amino acid profile, saving me cash.. Win win.
4. Supplements - I tend to read loads of stuff go out and buy all these supplements and try them all at once. I'm trying not to do that. What I take regularly: Multivitamin, Fish oil, Flax seed oil, magnesium oxide, theanine and b vitamins.
5. Drink Chamomile tea.
Supplements, what I'm going to try: Amino acids after reading the thread which is stickied (my whey only has BCAA), Taurine, Vitamin d3, ZMA ( Zinc, Magnesium, B6, I'm going to make sure the minerals are chelated for better absorption,Turmeric, Psyillium husk to increase fibre and improve digestion.
Here's a brief explanation of some supplements and the benefits I think would be good for anxiety:
#Zinc - Helps the immune system, increase testosterone, helps the skin heal, improves cognitive function, plays a role in the synthesis of serotonin and can help produce Gaba.
#Vitamin D - Low levels of vitamin D can increase fat levels, Vitamin D can lower insulin, improve serotonin and improve muscle function. It's a lot darker here in the winter and I work inside as a chef with no windows, so my sun exposure is very little, I feel I could benefit from supplementing.
#Magnesium - Helps control stress and cortisol, calming effects, beneficial for sleep, fights depression, aids insulin control.
#Vitamin C - Immunity, antioxidant, lowers insulin, reduces cortisol, increase metabolic energy, improves skin.
#B Complex - Stress depletes B Vitamins, having adequate levels is essential for a functioning nervous system.
#Taurine - Helps produce Gaba, burns fat, supports insulin health, raises testosterone, fights oxidative stress, recover quicker from exercise, better sleep, better brain function.
# Flax seed oil - Reduces inflammation ? Possibly lines the intestines helping to control leaky gut syndrome and aiding in digestion ?
# Fish oil - Increases serotonin, reduces inflammation, turns off fat storage, great stress fighter.
I will add/amend this list as and when. Any suggestions would be great.
As you can see I want to increase serotonin, increase Gaba and control my blood sugar levels and improve my digestion system.
Other supplements and ideas on my mind:
#Tryptophan
#Rhodiola rosea
#NAG
#Glutamine
Each day is an improvement. I seem to take 2 steps forwards and 1.5 steps backwards. Steady progression seems to be key, especially due to my alcohol abuse in the past.
Background: For the past 4 - 5 years I was drinking regularly and in the last 2 years almost every night, 4 - 6 pints most nights, some nights more some less. I started getting anxiety about 6 months ago, so I figured it was related to alcohol consumption, me consuming more and having worse withdrawals. I gave up for 2 - 3 weeks during may, I self medicated with tianeptine which made me feel great, but I was taking too much and when I ran out I spent a week being completely out of it, anxious wreck. Fast forward, I've given up alcohol now, its been 3 weeks since I last had a drink.
I feel much better now but I still get anxiety, it is a bit better and more controllable now with out alcohol playing a part. Generally speaking my anxiety is: that I feel like I'm about to lose my mind, pass out, have a heart attack or something like that. It feels horrible and I can't take my mind off during and I'm not sure what triggers it.
Any way less about anxiety. Here's what I'm doing/going to do to cure it.
Healthy body = Healthy mind...
I'm not sure how much damage alcohol has done to my body or my ability to adsorb nutrients correctly. However I've been to the Doctors and had my BP checked, Liver Enzymes checked and my Thyroid. All of which are good.
1. Eat healthy, I've cut out gluten and wheat as I often feel bloated and lethargic after a meal containing the aforementioned (even though I love a sandwich), I'm limiting my dairy intake in case I have issues with it. I'm generally aiming for a paleo diet, fresh vegetables, meat, eggs, brown rice, nuts, trying to keep it natural and simple. Avoiding anything processed such as coke and sweets, I'm not 100% strict but i'd say 95%. Eat small high protein meals regularly to keep the metabolism stable and keep blood sugar levels stable.
2. Exercise - I love weight training it's something that keeps me motivated and gives me goals to work towards, aside from that I go swimming, running, take saunas and steam rooms. Exercise releases endorphins which make you feel great, it also wears me out so I sleep better and I generally feel calming after a work out. I feel like I've let off some steam. Weight lifting is great for better glucose metabolism and insulin sensitivity. Sauna's help get rid of toxins through perspiration, help lose weight and can help combat SAD which is great for me especially during the winter.
3. Whey protein, I've been having whey protein first thing in the morning as your body has been fasting and is in a catabolic state, having a high protein meal with amino acids stabilizes blood sugar levels so you feel less hungry during the day, kick starts your metabolism so you think more clearly, slows down the production of cortisol helping release serotonin reducing stress, keeps you calm low blood sugar levels can send your emotions all over the place. Aside from that it's great for building bone strength and muscles. I might change to pea protein as I want to eliminate dairy and pea protein has a great amino acid profile, saving me cash.. Win win.
4. Supplements - I tend to read loads of stuff go out and buy all these supplements and try them all at once. I'm trying not to do that. What I take regularly: Multivitamin, Fish oil, Flax seed oil, magnesium oxide, theanine and b vitamins.
5. Drink Chamomile tea.
Supplements, what I'm going to try: Amino acids after reading the thread which is stickied (my whey only has BCAA), Taurine, Vitamin d3, ZMA ( Zinc, Magnesium, B6, I'm going to make sure the minerals are chelated for better absorption,Turmeric, Psyillium husk to increase fibre and improve digestion.
Here's a brief explanation of some supplements and the benefits I think would be good for anxiety:
#Zinc - Helps the immune system, increase testosterone, helps the skin heal, improves cognitive function, plays a role in the synthesis of serotonin and can help produce Gaba.
#Vitamin D - Low levels of vitamin D can increase fat levels, Vitamin D can lower insulin, improve serotonin and improve muscle function. It's a lot darker here in the winter and I work inside as a chef with no windows, so my sun exposure is very little, I feel I could benefit from supplementing.
#Magnesium - Helps control stress and cortisol, calming effects, beneficial for sleep, fights depression, aids insulin control.
#Vitamin C - Immunity, antioxidant, lowers insulin, reduces cortisol, increase metabolic energy, improves skin.
#B Complex - Stress depletes B Vitamins, having adequate levels is essential for a functioning nervous system.
#Taurine - Helps produce Gaba, burns fat, supports insulin health, raises testosterone, fights oxidative stress, recover quicker from exercise, better sleep, better brain function.
# Flax seed oil - Reduces inflammation ? Possibly lines the intestines helping to control leaky gut syndrome and aiding in digestion ?
# Fish oil - Increases serotonin, reduces inflammation, turns off fat storage, great stress fighter.
I will add/amend this list as and when. Any suggestions would be great.
As you can see I want to increase serotonin, increase Gaba and control my blood sugar levels and improve my digestion system.
Other supplements and ideas on my mind:
#Tryptophan
#Rhodiola rosea
#NAG
#Glutamine
Each day is an improvement. I seem to take 2 steps forwards and 1.5 steps backwards. Steady progression seems to be key, especially due to my alcohol abuse in the past.