The Anti-Anxiety Diet

by Ali Miller

Company: Any, non-specific

  Ideal range: 4.5–7 mg/dL

  Zinc

  Zinc promotes GABA expression and competes with copper, which can be expressed in times of panic and distress. See Chapter 5 for mention of condition, pyroluria, a genetic chemical imbalance where zinc and B6 are significantly depleted.

  Specimen: Blood test, serum

  Company: Any, non-specific

  Ideal range: 0.66–1.10 mcg/mL

  Genetic SNP Report

  Single nucleotide polymorphisms (SNPs) influence the expression of a biochemical pathway. Understanding your body’s SNPs can aid in understanding of the blueprint of your brain and anxiety tendencies based on how your body builds, converts, and excretes various compounds.

  Specimen: Blood, saliva (ensure it includes: MTHFR, COMT, GST, SOD as minimum)

  Company: Genomix Nutrition, Genova, 23 and Me

  Ideal range: Least amount of SNPs or least reactive as heterozygous versus homozygous

  HPA-Axis and Neurotransmitters

  If you are dealing with adrenaline-like chemical surges that accompany your anxiety, experience chronic fatigue and interrupted sleep, or have chronic high stress demands, it is likely HPA-axis dysfunction is the root cause of your anxiety. Assessments of this axis should take into account the steroid hormones as well as neurotransmitters as they are so integrated in expression of anxiety and regulation of mood. Here are the panels I recommend:

  Neurohormone Complete Panel

  The Neurohormone Complete Panel for men and the Neurohormone Complete Plus panel for women by Labrix is the best place to start for a thorough assessment of HPA-axis function, including salivary assessment of cortisol at four points throughout the day, DHEA, estrogen, progesterone, and testosterone, as well as urinary assessment of eight+ neurotransmitters.

  Specimen: Saliva and urine combo

  Company: Labrix. Note: DUTCH and Genova provide reports for adrenals and sexual hormones, but not neurotransmitters.

  Ideal range: WNL of each marker

  Thyroid Complete Panel

  Often the thyroid function is broadly assessed with TSH only, which does not provide direct information on thyroid hormone production or conversion of inactive T4 to active form T3. It is important to look at free hormone when assessing function of the gland as this is the form available for use. Screening for Hashimoto’s thyroiditis is important with family or personal history of hypothyroidism or symptoms of thyroid dysfunction, such as constipation, hair loss, brittle nails, fatigue, brain fog, insomnia, anxiety, and weight gain as over 80 percent of people with hypothyroid have Hashimoto’s autoimmune disease.

  Specimen: Blood test

  Company: SpectraCell, any, non-specific

  Ideal range: TSH 0.8-2.2 UIU/ML or lower (If on armor thyroid, glandular, or T3 compounded, may have medication suppressed levels of TSH)

  FT4 >1.0 NG/DL

  FT3 > 2.8 PG/ML

  TPO negative or <15

  TgAb negative or <8

  Thyroglobulin <40

  Thyroxine binding globulin 14-31

  Selected References

  For a full list of references, go to www.alimillerrd.com/the-anti-anxiety-diet.

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  Hollon, Justin, Elaine Puppa, Bruce Greenwald, Eric Goldberg, Anthony Guerrerio, and Alessio Fasano. “Effect of Gliadin on Permeability of Intestinal Biopsy Explants from Celiac Disease Patients and Patients with Non-Celiac Gluten Sensitivity.” Nutrients 7, no. 3 (March 2015): 1565–576. doi:10.3390/nu7031565.

  Jahnen-Dechent, W., and M. Ketteler. “Magnesium Basics.” Clinical Kidney Journal 5, no. 1 (February 2012). doi:10.1093/ndtplus/sfr163.

  Kennedy, D. O. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review.” Nutrients 8, no. 2 (January 27, 2016): 68. doi:10.3390/nu8020068.

  Kimura, I., D. Inoue, T. Maeda, et al. “Short-chain Fatty Acids and Ketones Directly Regulate Sympathetic Nervous System via G Protein-coupled Receptor 41 (GPR41).” Proceedings of the National Academy of Sciences 108, no. 19 (May 10, 2011): 8030–8035. doi:10.1073/pnas.1016088108.

  Kimura, K., M. Ozeki, L. R. Juneja, et al. “L-Theanine Reduces Psychological and Physiological Stress Responses.” Biological Psychology 74, no. 1 (January 2007): 39–45. doi:10.1016/j.biopsycho.2006.06.006.

  Kobayashi, K. “Role of Catecholamine Signaling in Brain and Nervous System Functions: New Insights from Mouse Molecular Genetic Study.” Journal of Investigative Dermatology Symposium Proceedings 6, no. 1 (November 2001): 115–121. doi:10.1046/j.0022-202x.2001.00011.x.

  Lakhan, S. E., and K. F. Vieira. “Nutritional Therapies for Mental Disorders.” Nutrition Journal 7, no. 2 (January 21, 2008). doi:10.1186/1475-2891-7-2.

  Lee, B., B. Sur, M. Yeom, et al. “Effect of Berberine on Depression- and Anxiety-Like Behaviors and Activation of the Noradrenergic System Induced by Development of Morphine Dependence in Rats.” The Korean Journal of Physiology & Pharmacology 16, no. 6 (December 2012): 379–386. doi:10.4196/kjpp.2012.16.6.379.

  Lenze, E. J., R. C. Mantella, P. Shi, et al. “Elevated Cortisol in Older Adults With Generalized Anxiety Disorder Is Reduced by Treatment: A Placebo-Controlled Evaluation of Escitalopram.” The American Journal of Geriatric Psychiatry 19, no. 5 (May 2011): 482–490. doi:10.1097/jgp.0b013e3181ec806c.

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  Pizzorno, J. “Glutathione!” Integrative Medicine 13, no. 1 (February 2014): 8–12.

  Reddy, D. S., B. W. O’Malley, and M. A. Rogawski. “Anxiolytic Activity of Progesterone in Progesterone Receptor Knockout Mice.” Neuropharmacology 48, no. 1 (January 2005): 14–24. doi:10.1016/j.neuropharm.2004.09.002.

  Risbrough, V. B., and M. B. Stein. “Role of Corticotropin Releasing Factor in Anxiety Disorders: A Translational Research Perspective.” Hormones and Behavior 50, no. 4 (November 2006): 550–561. doi:10.1016/j.yhbeh.2006.06.019.

  Russo, A. J. “Decreased Zinc and Increased Copper in Individuals with Anxiety.” Nutrition and Metabolic Insights 4 (February 7, 2011): 1–5. doi:10.4137/nmi.s6349.

  Sarris, J., G. I. Papakostas, O. Vitolo, et al. “S-adenosyl Methionine (SAMe) versus Escitalopram and Placebo in Major Depression RCT: Efficacy and Effects of Histamine and Carnitine as Moderators of Response.” Journal of Affective Disorders 164 (August 1, 2014): 76–81. doi:10.1016/j.jad.2014.03.041.

  Sartori, S. B., N. Whittle, A. Hetzenauer, et al. “Magnesium Deficiency Induces Anxiety and HPA-Axis Dysregulation: Modulation by Therapeutic Drug Treatment.” Neuropharmacology 62, no. 1 (January 2012): 304–312. doi:10.1016/j.neuropharm.2011.07.027.

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  Selhub, E. M., A. C. Logan, and A. C. Bested. “Fermented Foods, Microbiota, and Mental Health: Ancient Practice Meets Nutritional Psychiatry.” Journal of Physiological Anthropology 33, no. 1 (2014): 2. doi:10.1186/1880-6805-33-2.

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  Taiwo, A., F. B. Leite, G. M. Lucena, et al. “Anxiolytic and Antidepressant-like Effects of Melissa officinalis (Lemon Balm) Extract in Rats: Influence of Administration and Gender.” Indian Journal of Pharmacology 44, no. 2 (March 2012): 189–192. doi:10.4103/0253-7613.93846.

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  Wu, A., E. E. Noble, E. Tyagi, et al. “Curcumin Boosts DHA in the Brain: Implications for the Prevention of Anxiety Disorders.” Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease 1852, no. 5 (May 2015): 951–961. doi:10.1016/j.bbadis.2014.12.005.

  Acknowledgments

  Many thanks to:

  •Brady, my amazing husband, who makes me laugh and keeps me grounded while providing support for our journey and my ability to share my passion with you all.

  •Stella, my daughter, who brings light to my life and a daily connection to appreciating simplicity and nature’s wonder.

  •My mom, Nancy, and my dad, Jim, for encouraging me and teaching me to be kind and believe in myself.

  I’d also like to acknowledge Becki Yoo, RD, LD, who manages my clients in the Houston, Texas, Naturally Nourished office and supports the brand with creative content and a rockstar hustle. She developed the following recipes for www.alimillerRD.com: Butternut and Brussels Breakfast Hash (page 99), Prosciutto Egg Cups (page 102), Smoked Wild Salmon Scramble (page 103), Whole Roasted Cauliflower (page 116), Sweet and Sour Pork Meatballs (page 131), Almond Flour Chicken Piccata (page 135), and Matcha Coconut Gummies (page 149). In addition, the following recipes were developed in collaboration with Becki and were originally featured on www.alimillerRD.com: Paleo Pumpkin Protein Pancakes (page 105), Coconut No-Oatmeal (page 107), Mediterranean Tuna Salad (page 132), Truffled Egg Salad (page 133), and Spaghetti Squash Bolognese (page 138).

  About the Author

  Ali Miller, RD, LD, CDE, is an integrative functional medicine practitioner with a background in naturopathic medicine. She is a registered and licensed dietitian, certified diabetes educator, and has contagious passion for food as medicine. She develops clinical protocols and virtual programs using nutrients and food as the foundation of treatment. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional approach to healing the bod
y addressing the root cause of imbalance. Ali’s message has influenced millions through media with television segments, magazine features, her award winning podcast Naturally Nourished, and within the medical community as a keynote at many professional conferences. Ali’s expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcasts, virtual learning, and access to her virtual practice Naturally Nourished.