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By David Blyweiss, M.D.
As wonderful as the holiday season can be, it can also be a time filled with stress and anxiety. Seasonal expectations, crowds at the mall, mailing deadlines and cooking marathons can make anyone feel anxious. Add in holiday travel or out-of-town guests and the holidays can become a blur of non-stop activity that can set us on edge.
Since so many of us suffer from seasonal anxiety, I want to share my favorite tips for keeping your cool no matter how hectic the holidays become.
The first target for taming holiday stress and anxiety is your diet. If your plate is filled with refined carbohydrates like white flour and refined sugar, you may be setting yourself up for anxious feelings. Instead of reaching for that Christmas cookie or jelly-filled doughnut, opt for crunchy fruits and vegetables or a handful of raw almonds. These foods are rich in vitamins and minerals that support the proper functioning of the neurotransmitters that combat anxiety.
It’s also important to eat foods protein-rich foods like fish and high fiber beans. These healthy foods help to balance blood sugar and discourage emotional eating.
During the holidays, it’s also all-too-common for people to burn the candle at both ends. Yet a nonstop, on-the-go lifestyle puts a strain on the adrenal glands and lessens your ability to cope with stress. This can result in heightened anxiety even in situations that wouldn't normally trigger anxious feelings. If you find that the demands of the season are closing in, take a step back. Cut back on your “to-do” list, make time for an exercise class or practice some deep breathing. It’s also vital to make sure you are getting 8 hours of shut-eye each and every night.
Yes, I know—adopting a healthy diet and getting enough R&R can seem like a tall order during the holidays. You might find yourself craving junk food.1 And quieting your brain long enough so you can fall asleep may seem like a pipe dream. That’s where supplements come in. The right supplement not only eases your anxiety, it can also help you make the healthy changes that keep anxious feelings from developing in the first place. Here are 2 of my favorite supplements that can keep you on an even keel all through the holidays:
- Gamma-aminobutyric acid (GABA) is a calming neurotransmitter that can help ease anxiety and stress. While the body has the ability to make its own supply of GABA from the amino acid glutamine and glucose, studies show that people with anxiety or panic disorder have low levels.2 Fortunately, taking a GABA supplement can balance boost levels and your brain to keep you calm. I recommend taking 200 mg. four times a day on an empty stomach.
- Ashwagandha has long been used by herbalists as an immune-boosting adaptogen. But this herb’s true value may lie in its ability to help the body cope with stress. A recent randomized trial of 81 Canadians suffering from anxiety found that those taking 300 mg. of ashwaganda over a 12 week period had less anxiety than those who didn’t take the herb. What’s more, they reported better concentration, mood and vitality while experiencing less fatigue.3 I’ve found this in my own practice. In fact, my patients report a relaxing effect within hours of taking a 500 mg. pill. If you are tense and anxious, try taking 500 mg. several times a week. Just don’t take it at bedtime since it can have a stimulatory effect on some people.
It’s a sad fact that stress often mars this time of year. But employing these timely tips can help you rediscover the joy of the season. Wishing you happiness for the holidays!
References:
- Hill AJ. Food craving, dietary restraint and mood. Appetite. 1991;17:187-197.
- Kalueff AV. Role of GABA in anxiety and depression. Depression and Anxiety. 2007;24:495-517.
- Cooley K. Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974. PLoS One. 2009;4:e6628.
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