Healthy Body, Healthy Mind

Anxiety and depression have many different causes. When the reason for your anxiety is unclear, and nothing can reasonably explain it, it may not be ‘you’ – it may be your physical health that is reason for the way you feel.

Dealing with physical health issues really can help to improve mood changes, negative thoughts, irritability, poor sleep, brain fog, and that ongoing, grinding fatigue. Lots of people 'soldier on' with their symptoms, believing that whatever is wrong with them, they should be able to 'pull themselves together' and get on with their life. You might be amazed at some of the simple fixes there are to try before considering medication. (See Part 2)

Iron, Iodine and Gluten

If you haven't already done so, a trip to your doctor may be helpful in recognising any nutritional deficiencies you might have, which are actually quite common. Two of these are low iron levels, and thyroid problems. If you have one, or both of these, they are usually straightforward to fix.

Iron For iron levels, your doctor can order a blood test for you and treat you according to the results. An iron supplement or diet change can quickly help boost your energy and mood.

If your thyroid is over or under active, it can be mistaken for anxiety or depression. Millions of people, mostly women, around the world suffer from some form of thyroid disease. There is a strong hereditary component of some thyroid problems, but that doesn’t mean you can't do anything about it. One common factor that contributes to thyroid disease is gluten sensitivity. Studies show a strong link between both Hashimoto’s, Graves Disease and gluten, to the point where researchers are suggesting all people who have autoimmune thyroid disease be tested for sensitivity to gluten. This does not mean you have coeliac disease though. Gluten contributes to thyroid disease because the protein molecule in gluten closely resembles the structure of thyroid gland cells. When the immune system recognises the presence of similar, (but non-thyroid) cells, it develops antibodies to destroy them, and with it, destroys thyroid cells.

You can check for gluten sensitivity with your health professional, or just try going without gluten for a few weeks. Many people report feeling better within a short period of time after going gluten-free. If you feel the benefit, is important to remain gluten-free for at least six months. Even though you may feel better and think ‘just a little bit won’t matter’, the immune reaction to gluten lasts for up to six months after you have stopped eating gluten-containing foods.

Going gluten free is becoming much easier, with a wide range of gluten-free breads, cakes and biscuits being more available. Check food labels thoroughly, or a trip to a Gluten-Free website will provide detailed information on gluten-containing foods.

Iodine Your thyroid might also benefit from some more iodine, as iodine deficiency, is also surprisingly common. Iodine levels are checked by having a urine test. It is found in a range of foods that include eggs, seafood, seaweed, iodised salt and other marine products.

Vitamin D Other issues a blood test can reveal, are vitamin D and B vitamin levels which can also underlie depression. also checked in a blood test, is 'the sunshine vitamin' and is a 'mood-boosting' hormone. Getting out in the sun can literally 'change your mind' and improve your mental health. A supplement is safe to take, and essential if you are pregnant, but nothing beats being in the sun itself to boost your mood.

The B group vitamins have a lot to do with your nervous system and vitamin B deficiencies are again, surprisingly common, particularly if you eat lots of white flour products. I have seen dramatic improvement in a good quality B vitamin supplement increasing the feelings of wellbeing in those who are found to be deficient. Whole grains, protein foods and leafy green vegetables are good sources of the B vitamins.

Blood Sugar Levels

If you feel irritable and anxious when you can’t eat immediately – the sugar levels in your blood may have hit rock bottom, causing brain fog and irritability. This can be related to what you ate, (or didn’t eat) a few hours earlier. Regular meals help to keep your blood sugar and energy levels stable. Because sweet food can cause big fluctuations in blood sugar, it can also cause fluctuating mood levels. Simply avoiding sugary foods and eating protein foods regularly can improve the way you feel. Regular meals with fish, meat, eggs, plus vegetables and fruit, and whole grains are a good recipe for stable blood sugar levels.

Food sensitivities

You body may be reacting to wheat, gluten and a range of other foods that can cause mood reactions. If there are times when you simply have to eat a particular food, like milk, sugar, or chocolate, it can mean your body is sensitive to them, which is called a 'food sensitivity'. Foods you are sensitive to may be wreaking havoc with your body chemistry, your mood and your life. You can get tested for these too, with an IgG finger pick test, being ordered by an Integrative doctor or natural therapist.

By now, you can see that amid feeling anxious, a look at your diet, getting tested and taking some supplements could really help with the way you are feeling.

Sleep

Poor sleep and anxiety can go hand in hand. Regular bed times and waking times help, sleeping in a darkened room and use an eye mask and earplugs if needed! See the blog post on Sleep.

"It's Your Brain Chemicals"

You may have been told your depression is due to a ‘chemical imbalance in your brain’ which needs to be treated with prescription medication. That may be true, but not before you have had that blood test and check up. Medication may well be helpful, but it won't help with the underlying reason(s) for your anxiety.

Book: ‘A Mind of Your Own’

This book by psychiatrist Doctor Kelly Brogan, who rarely prescribes antidepressants to her clients, describes many ways that people with depression can avoid medications. It is important to avoid antidepressants before and during pregnancy, as they are an identified risk factor for autism.

Without addressing these potential physical health issues, taking medication long-term is a possible outcome, but this could leave the real reason you feel the way you do unrecognised or treated. Integrative doctors, supportive GPs and naturopaths can conduct the tests you need to identify these health problems.

Your recovery might surprise you!

Anxious and Depressed? Some Health-Giving Strategies to Try (Part 1)