While chronic anxiety can be a sign of another medical condition, and it is important to tell your GP about your symptoms, adjusting your diet can be an effective way to get relief.
Chronic anxiety sufferers often experience trembling, nervousness, fatigue, increased heart rate, stomach or chest pain, excessive sweating, and difficulty concentrating. This can make life more challenging than it needs to be.
Refined or highly processed foods, caffeine and alcohol are all things to steer clear of if you experience frequent anxiety symptoms.
Instead, opt for foods which contain the following nutrients:
Including these nutrients in your diet, by eating foods similar to HelloFresh’s baked barramundi, can raise levels of serotonin (a neurotransmitter which regulates mood and anxiety), improve brain functioning, and regulate your blood sugar to stabilise your mood. It is also important to drink lots of water, as dehydration can lead to restlessness and irritability.
Here are 6 foods high in many of the aforementioned nutrients:
Fatty fish (aka oily fish) like Delicious’ pan-fried salmon is high in omega-3s DHA and EPA, which is linked with improved brain function and mental health. Research suggests that fatty fish should be consumed 2 times per week for optimal effect. Salmon and sardines are healthy options which are also loaded with Vitamin D.
Another rich source of Vitamin D, eggs are a delicious way to increase your intake of Vitamin B12, choline and tryptophan. Tryptophan is an excellent amino acid which boosts serotonin levels (similar to anti-anxiety and anti-depressant medications), leading to improved mood and lowered anxiety. Choline helps create acetylcholine, a neurotransmitter associated with mood, memory and nervous system function, along with other things.
Pumpkin seeds are a healthy snack which helps you meet your RDA for potassium and zinc – essential minerals for relieving anxiety and stress, as well as managing blood pressure. Research has shown that zinc plays a big role in the brain areas associated with emotions.
Increase your intake of magnesium and antioxidants by nibbling on some brazil nuts. These little wonders are packed with selenium, Vitamin E and magnesium, which are all known to help regulate anxiety and mood. Try adding some to SBS’ Brazil nut chocolate brownies for a delicious yet healthy treat.
Asparagus is nutrient dense, with a single half-cup providing a massive 34% of the RDA of folate. It also contains potassium, antioxidants, fibre, and an abundance of vitamins. It’s no wonder asparagus extract has been approved in China as an anti-anxiety supplement! Whether in an omelette for breakfast or a stir fry for dinner, it’s super easy to add this veggie to your next meal.
If you have chronic anxiety, there is help available. Adjusting your diet, getting plenty of exercise, a good night’s sleep and aromatherapy may all be beneficial in alleviating your symptoms. Get in touch to learn more about how our team at Integrated Health can support you.
Dr Jason Mallia Chinese Medicine Practitioner is a world renown speaker having spoken at various world congresses both in Australia and abroad. Topics include, Blood Type Medicine, Integrative Medicine, cancer, diabetes and inspirational talks to the general public.
He is also available worldwide for training on the Dorn Method an safe and gentle way to re-align the spine and the joints of the body
To Book Jason in for speaking appointments please email us at firstname.lastname@example.org
Longevity Love and other stuff! by Dr Jason Mallia Chinese Medicine Practitioner and Naturopath
Longevity is a term thrown around to describe the length of time a person may life in their lifetime . What it does not describe is the state of wellness a person may have on this process . Now , the question is, would we still be want a long life or longevity with ill health? , ,most would probably say NO , what do you say ??? In my experience as a clinician and a student of life feel that there are several important factors that increase our life span and potential for wellness in this time , a popular book called the blue Zone decribes some of these.
They include things such as:
Im my day to day practice what I see that is often deficient is the need for a Life purpose, a Passion and Love .People often come in with health conditions related to stress that is connected to these things . I ask many people do you love your job? and many respond with the answer no way its just a JOB and “thats why im here my job is stressing me” !. At this point we have the discussion about what job would you rather be doing and why are you not doing it ? After some time re-evalauting many come to the realisation that they need to follow their passion rather than just an income in their job .
The other area is the feild of LOVE, I often see diffuculty in this area or lack or this in their life weather it be in their job or in their relationships . I see many people with poor or broken relationships that is in turn starts affecting their health . When they have love in their life they seem to have a purpose and direction and rarely are unwell , when love is non-existant certain conditions arise causing ill health .
So when we think of health Wellness and longevity , ask your self what aspect of longevity is needing attention and start spreading the LOVE!
Many people now days suffers from stress, tiredness and fatigue and can not seem to break the cycle.
There are many known causes including , past viral infections, toxicity, emotional stress and simply just overwork!
In most cases rest, a change of diet or herbal meds can improve a condition, but many people don’t realise how important taking time out is.
As clinician I burnt out early as a result of working too many days and not taking enough time for me, now days I have a balanced work /life ethic to offset this happening.
For some to get back on track it is required to take a month or two off work and get away to ensure stresses are minimised. I often recommend patients take a well earned holiday.
To ensure you get the most out of your holiday I recommend the following:
My recommendation is that people take small regular breaks rather that 1 large break when all else has failed this will ensure you recharge regularly. For those on a budget try doing day trips to the sea, or blue mountains, if you can stay the night this is recommended.
And remember don’t forget take your supplements with you!
Jason Mallia Sydney Naturopath Acupuncturist
Many people complain of feeling flat when the weather cools down . In Summer due to the warmth your Qi (or energy) and Blood move around the body freely keeping you energised and healthy .However when the cold kicks in if a person has an underlying cold condition they may suffer as a result of stagnation of ther Qi and Blood . Symptoms may include , feeling flat , tiredness, acheing joints, depression and other . As a result many also dont get outside to replenish their vitamin D levels and become vitamin D deficient. Recent research has shown a link between Low plasma vitamin D and Depression .
Some tips to keep well this winter
Jason Mallia PhD naturopath Sydney
When searching for a practitioner as mentioned in my previous post it is essential they are not only qualified for the Job at hand but also are the right type of practitioner for the type of conditon you have
Below is a list of Practitioner qualfications and Associations to look out for
For more information about qualifications, please dont hesitate to call the clinic
Over my 15 years of practice it has come to my attention that Qualification for a particular modality is extremely important especially in today’s day and age where financial gain is the primary focus for some individuals. Would you let a plasterer do a job of a builder? I think not.
When it comes to healthcare you would like to think that most people check the qualifications of the attending practitioner. Further more you would also normally think the best of the practitioner doing the treatment for you . The reality of it is many do not check of the person is duely qualified leaving them open to possible issues related to care that is not appropriate.
Tips for selecting the right practitioner
From the Book Concepts of Integrative Medicine by Dr Jason Mallia PhD
Integrative Medicine is also referred to in the practice of Traditional Chinese medicine (TCM) and Modern Western Medicine. Combining both disciplines in theory and in practice can be very difficult however very achievable in an integrative approach to health. The main challenge however today is the language barrier as much of the TCM knowledge and philosophy is not easily translated into usable western medical practice.
There is not yet enough research to support some forms of TCM for western medicine understanding to advocate its use in conjunction with Western Medicine practice however it is well regarded in Complementary medicine circles as a great adjunct to other modalities. These include Naturopathic, Osteopathic and chiropractic medicine.
With these challenges TCM still has found its way into the mainstream with many medical doctors recommending its use. In Australia TCM practitioners are government accredited practitioners and is covered by health insurance. Several Integrative Medicine wards have emerged in Australia including use of Acupuncture and other complementary medicines as part of an integrated approach to healthcare. In the coming years a hospital first of its kind will be opening in Sydney Australia which has the objective of providing Eastern and Western Medicine treatment and research.
Mainstream research into TCM has mainly been in the area of pain using Acupuncture, and many studies support its use in various pain conditions. This is not to say that Acupuncture works only in this area. TCM can help in a wide variety of conditions and thousands of years of use support its efficacy. The approach however of TCM practitioners differs greatly from that of Western Medicine.
For example a patient may present with clinical depression diagnosed by Western Medical practitioner. TCM theory is based on the ancient study of the meridian system and the interconnections to the organs and tissues, diagnosis of the patient is obtained by understanding the patient’s clinical pattern from their physical signs and symptoms. These include the Pulse, Tongue, hot and cold principles, smell and other. An understanding of a patient’s pattern of illness is then built based on these findings
A TCM practitioner may refer to the Western Diagnosis of Clinical Depression as a pattern of Liver qi Stagnation with wood affecting earth, Or liver qi stagnation with heat .The approach on the other hand by Western medical is to focus on the symptoms and the biochemical imbalance that constitute the prescription of neurotransmitter balancing drugs or psychiatry referral.
In TCM an individual is assessed and once the pattern identified it is treated using a variety of therapies including Acupuncture, cupping and Moxibustion on various points to treat the pattern imbalance. In the Case of Liver qi stagnation Liv 3 is a common point used for the condition which helps patients with depression.
As recent Study at the University of Technology Sydney(Dr Kirk Wilson Etal Acupuncture in the treatment of Depression) looked at an integrative treatment of Clinical Depression using SSRI medications and Acupuncture
Patients were treated over an 8 week period and given 12 treatments of acupuncture alongside their prescribed SSRI medication. After the treatment 89.66% of the subjects reported significant improvements to symptoms compared the group who received no acupuncture and SSRI medication alone
In conclusion patients with Diagnosed Clinical depression exhibiting Liver qi stagnation as their TCM pattern diagnosis, Acupuncture is shown to be an effective adjunct therapy which may reduce dependency on SSRI Medication.
Integration of TCM into a workable care plan for patients does have its challenges however very beneficial to the patient when done effectively
Integrative TCM and Western Medicine Case Studies
Neck and Shoulder Pain and Headache, Frontal Sinus headache and sub occipital pain, with anxiety and depression, mild chronic lower back pain, low energy
Ventolin and Lexapro SSRI (long term use has tried coming off drug with no success) using a lot of pain medication (NSAIDS)
Depression, Anxiety, OCD, Asthma
Subluxation of C1 vertebra on right, pelvic rotation anterior on the right, Leg length discrepancy on right leg, Muscle hyper tonicity in Trapezius, levator scapulae and upper cervical muscle groups. Liver and general toxicity due to poor diet, stress, medication, dehydration, Gut dysbiosis related to poor diet and medications, Stress and tension related to life stresses
Red meat, little water, Tomatoes, and foods not suitable for blood type
Blood Type A diet given , drink more fruit and vegetables and drink less coffee and more water
Heavy smoker, SOB, Recently admitted to hospital for 02 therapy due to low blood oxygen, Dry cough, Cant sleep on sides due to pain, Cellulites, Legs on fire, Fatigue, Cramps, Joint stiffness
Magnesium Vit D
After 4 weeks, Pain had markedly reduced from her joints, Patient was able to walk With less SOB, Patient has been advised to stop smoking and hypnosis was recommended.