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HEALTHY LIVING Fix Your. . . Anxiety


More magnesium: Magnesium protects against anxiety and depression. Most Americans are defi cient because of poor diets and too many carbonated soft drinks, which lower magnesium levels. Experts recommend about 1,000 mg a day, either from vegetables, fruits,


WHY YOU ARE ANXIOUS Stress: Major changes in life such as debilitating illness and money problems can bring on overwhelming anxiety. While a certain amount of anxiety is part of living, feelings of apprehension, helplessness, and panic strong enough to interfere with daily activities are red fl ags. Gender: Women are more likely to suff er from anxiety than men. Dietary factors: Some experts believe eating foods high in an amino acid called glutamate can bring on brain changes that cause anxiety. Small amounts of glutamate — the main neurotransmitter in our nervous system — can make us alert. However, too much causes overactivity in the area of the brain (the amygdala nucleus) that causes anxiety, which can set off panic attacks.


WHAT TO DO Eliminate glutamate: Many processed foods are fi lled with glutamates — monosodium glutamate (MSG), hydrolyzed vegetable protein, and others — added by food manufacturers to improve fl avor. Studies show that MSG can induce panic disorders in both humans and animals.


88 NEWSMAX MAXLIFE | MAY 2013


and nuts, or from supplements like magnesium citrate. White tea: Studies show that a fl avonoid in white tea reduces anxiety and calms the brain. Valerian: Supplements with this calming herb are available at health food stories. It is safe when taken in recommended doses for no longer than several weeks. Be aware that it can interact with other medications, so check with your doctor. Limit alcohol and caff eine: This includes energy drinks, especially potentially dangerous alcohol/energy drink combinations. Try relaxation techniques: Meditation soothes anxiety. And any activity


that takes you away from anxious thoughts and keeps you focused on the present moment can work. Crossword and Sudoku puzzles, drawing and painting, and even knitting can calm you, as long as the activity is repetitive and enjoyable. Music: Studies show that enjoying classical music for a half-hour is as good as taking 10 mg of Valium.


WHEN ALL ELSE FAILS Get help: Anxiety is the most common mental health problem in America, aff ecting about 40 million adults. If anxiety continually disrupts your work and relationships, you should seek professional help. Begin with your primary-care physician to rule out medical causes such as diabetes, asthma, heart disease, or thyroid problems. Anxiety is more likely to be caused by medical conditions if it starts after age 35. The two primary treatments for anxiety disorders are medications and psychotherapy, often used in combination. Cognitive behavioral therapy teaches specifi c coping skills for anxiety, and it’s generally very eff ective.


SOURCES: The Blaylock Wellness Report, National Institutes of Health, Brown University, University of Maryland, Mayo Clinic, Medco Health Solutions, and WebMD


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PLACEBO JUST AS GOOD AS PROZAC? ugar pills (or placebos) may be nearly as eff ective


for treating anxiety and depression as Prozac.


Prozac and other selective serotonin reuptake inhibitors (SSRIs) are very popular for treatment of depression and anxiety. According to the National Institute of Mental Health, “The diff erence between antidepressant use and placebo eff ect is very small, or at times, absent.” However, unlike placebos, Prozac and related drugs carry the risk of a host of side eff ects, including weight gain, impotence, and suicidal behavior.


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