Table of Contents
Acknowledgments iv
Foreword ix
Introduction 1
My Story 2
Anxiety Statistics and Facts 3
Causes of Anxiety 5
What Is a Natural Approach and Why Use It? 5
Overview of the Book 6
1 Figure Out Your Optimum Antianxiety Diet 8
The Antianxiety Food Solution Diets 10
Foods to Include 14
Foods to Avoid 31
Eat Bonus Foods 33
Summary of Quantities and Combinations to Eat Each Day 35
Recipe and Food Resources 36
Wrapping Up 37
2 Avoid Sugar and Control Blood Sugar Swings 40
Sugar Consumption Questionnaire 41
The Harmful Effects of Sugar and Sweeteners 42
Sugars and Sweeteners Defined 44
Where Sugar Is Found 47
Artificial Sweeteners 49
What to Use Instead of Unhealthy Sugars and Artificial Sweeteners 49
Control Blood Sugar Swings 51
Low Blood Sugar Questionnaire 51
How Quickly You Can Expect Improvements 56
If You Have a Sugar or Carb Addiction and Can't Quit 57
3 Avoid Caffeine, Alcohol, and Nicotine 58
Coffee and Caffeine 58
Alcohol 63
Nicotine 65
How Quickly You Can Expect Improvements 66
4 Address Problems with Gluten and Other Food Sensitivities 67
Food Sensitivities Questionnaire 68
Why Food May Be Affecting Your Mood 70
True Food Allergies 72
Food Sensitivities or Delayed Food Reactions 72
Problems with Gluten 73
Testing for Gluten Sensitivities 75
Alternatives to Grains That Contain Gluten 80
If Gluten Isn't a Problem 81
Problems with Dairy Consumption 81
Problems with Other Foods 82
Problems with All Grains, Starchy Vegetables, and Legumes 83
Using Amino Acids to Reduce Cravings 86
Allergies and Anxiety Due to Low Blood Histamine 88
How Quickly You Can Expect Improvements 89
5 Improve Your Digestion 90
Poor Digestion Questionnaire 92
The Digestive Process 94
Eating Guidelines for Good Digestion 96
Causes of Poor Digestion and How to Improve Your Digestion 99
Foods and Nutrients for Healing a Damaged Digestive System 106
Liver or Gallbladder Problems 107
How Quickly You can Expect Improvements 108
6 Balance Brain Chemistry with Amino Acids 109
Gaba 111
Low GABA Questionnaire 112
Serotonin 113
Low Serotonin Questionnaire 114
Catecholamines 117
Low Catecholamines Questionnaire 117
Endorphins 118
Low Endorphins Questionnaire 119
Testing for Levels of Amino Acids 121
Drug of Choice 122
Guidelines for Supplementing with Amino Acids 123
Amino Acid Precautions 124
Amino Acids and SSRIs 125
How Quickly You Can Expect Improvements 126
7 Address Pyroluria or Low Levels of Zinc and Vitamin B6 127
Pyroluria Questionnaire 128
Prevalence of Pyroluria and Co-occurring Disorders 131
Testing for Pyroluria 133
Zinc, Vitamin B6 and Fatty Acids for Pyroluria 137
How Quickly You Can Expect Improvements 143
8 Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes 144
Basic Supplements 144
Individual Nutrients for Anxiety 148
Hormone Imbalances 152
Reduce Your Exposure to Toxins 155
Understand the effects of Medications 157
Make Important Lifestyle Changes 159
Parting Words 163
Appendix 1: Sue's Story 165
Appendix 2: Food, Mood, Energy, Cravings, and Sleep Log 169
Resources 171
Internet Resources 171
Lab Tests 173
Recommended Reading 174
References 177
