Anxiety and Magnesium

If you’ve been reading this blog for a while, you know that I struggle with anxiety. Right now, I am a lot better than I have been in the past, but I still consider myself to be anxious. It’s still something I deal with, but it’s now manageable.

One thing I’m working on right now is increasing my magnesium.

Did you know that magnesium deficiency is linked to anxiety? I don’t know if there’s always a magnesium deficiency when there’s anxiety, but our bodies certainly need magnesium if we’re anxious. Why? Because anxiety is stress and causes stress. And guess what stress depletes? Well, all of nutrients, I suppose, but yes, magnesium.

Now, I know that I need magnesium. I’ve supplemented with it before and soaked my feet in Epsom salts and magnesium chloride. But I was a little concerned about getting too much magnesium since I rarely ever eat dairy and I don’t supplement with calcium. Turns out, I needn’t have worried.

I listened to an online talk of Carolyn Dean on the Healthy Life Summit a while back and she said that the body holds tighter to calcium than magnesium. I already knew that excessive magnesium can cause bowel movements. So extra magnesium passes right out.

Another thing she said is that you might start off with minor problems like tight muscles or muscles twitches, but if the deficiency of magnesium gets chronic it can cause all sorts of problems. Problems like anxiety.

I won’t say that getting enough magnesium will take care of all anxiety disorders—that’s beyond my understanding of the body. But, if you struggle with anxiety, it may be something for you to be aware of. Beside, we all need magnesium.

According to Dean, in her book, The Magnesium Miracle, magnesium deficiency and anxiety can become part of an unfortunate cycle. When a person encounters stress, adrenaline is released—and a surge of adrenaline can cause or be interpreted as a panic attack. This adrenaline surge depletes magnesium. Low magnesium can make the body more likely to have a surge of adrenaline. So, in order to step out of this cycle, magnesium is needed.

According to Dr. Mark Sircus, it doesn’t take a huge deficit of magnesium for a person to experience symptoms of anxiety. He also said that a severe deficiency is particularly bad for the brain.

What are the symptoms of magnesium deficiency? Since magnesium is a basic mineral, essential to life, a lot of symptoms can signal a deficiency. Some of these symptoms may overlap with other deficiencies, too, but that doesn’t mean that magnesium is not needed. Everyone needs magnesium. You can find a list of symptoms here. Symptoms can include anxiety and a fast heart beat.

There are some contraindications regarding magnesium supplementation. Dean lists four of them in her book and here.

I also will mention that there may be other nutrients and support needed in addition to magnesium. I have recently started taking a supplement with B6 in it, as well.

Additional Information:

When Magnesium Makes Me Worse
"Misled...And Misfed...": What They Don't Want You to Know About Magnesium

Sources:

--. “Symptoms of Low Magnesium.” 1996-2010. http://www.ancient-minerals.com/magnesium-deficiency/symptoms-signs/

Dean, Carolyn, MD, ND. (2007.) The Magnesium Miracle.

Dean, Carolyn. March 2013. "Why You Need Magnesium." http://villagegreennetwork.com/healthy-life-summit/

Sircus, Mark. “Magnesium Deficiency Symptoms and Diagnosis.” Dec 2009. http://drsircus.com/medicine/magnesium/magnesium-deficiency-symptoms-diagnosis

Ice Cream Substitute

I don't have an ice cream maker, and I don't tend to want to take the time to actually make ice cream, anyway, BUT I often crave something creamy, fatty and sweet. Enter my ice cream substitute. Amounts are really all to taste.

coconut cream (the thick stuff)
sweetener (I usually use stevia, but you can use honey)
vanilla (try 1/4 t per cup of cream)

optional add-ins:
peanut butter or nut butter
coconut oil (gives it a nice crunch)
cocoa powder

I use coconut cream that's been in the refrigerator, so the cream is thick and cold. Then I add coconut oil and vanilla and stevia and any add-ins and stir it up. If the coconut cream is cold, the coconut oil will harden up--I love the texture. It's a nice, quick treat. Eat immediately.

Coconut milk and cream contains fructose as does honey, so beware if you have FODMAP issues.

What is Kefir?

One of my readers (who has a blog on OCD) asked what kefir is, and I thought I'd write a post on it. This is nothing technical--just the information I've picked up along the way.

Making kefir

Kefir is like yogurt in that it is a dairy-based (if you're talking about milk kefir) probiotic food. Generally kefir is more liquid than yogurt, but that's not always the case. We all know that yogurt has good bacteria in it. Kefir does, too. In fact kefir has good bacteria and good yeasts. The bacteria in yogurt is more transient--it goes in, does some good stuff and then basically leaves. Kefir, though is really neat in that the type of bacteria/yeasts in it can actually stick around and grow in your gut. This is really great for people who have bad bacteria or very little good bacteria in their guts because it can help recolonize good bacteria.

Real kefir is made from kefir grains. These are not grains like wheat and rice--they're not really grains at all! But they look like grains. Actually they look more like a clump of cottage cheese. The grains themselves are some sort of crazy mixture of polysaccharide/bacteria/yeast thing. Don't ask me where it originally came from, but my understanding is this stuff (some of it? all of it?) has gotten passed on for generations.

When I made coconut kefir I would just stick the grains in some coconut milk and let it sit out, covered for 24 hours. Then I would remove the grains and put them in fresh milk all over again. The liquid that remains after removing the grains is the kefir. Drink it plain or add it to smoothies or put fruit in it or...consume it somehow. (You don't have to drink it right away though and you can store it in the refrigerator.)

Kefir is really easy to make, but you do have to take care of the grains. If making non-dairy kefir, like I was, the grains needs to be put in real milk every once in a while in order to keep them alive. They feed on the sugars in milk, so the coconut milk or other non-dairy milk will not feed them. They won't feed off of plain sugar, either--it's got to be milk sugars.

Source and for more information on kefir and how to care for kefir grains: Cultured Food Life.

Convenience Food on GAPS

The GAPS diet is not a “convenience food” diet. In fact, part of the diet to get away from processed, pre-packaged foods for the sake of better health. The foods on GAPS are whole foods that you make at home so you can control the ingredients and the process by which they are made. That way there is little worry that some manufacturer stuck MSG or gluten or something like that in there.

There are ways to make GAPS more convenient like bulk cooking and keeping things in the freezer, and having leftovers. I’m not really great at making things ahead, though. Most of the things I eat are made fresh, unless I have some leftovers. I do have a few things that I have bought while doing the GAPS diet that I find useful or convenient.

Canned salmon: I haven’t eaten any of this in a long time, but earlier on GAPS I relied on canned salmon quite a bit. Make sure whatever you get doesn’t have any weird ingredients.

Coconut milk/cream: Some people make their own coconut milk from coconut flakes, but I just buy them. I used to buy the milk but now I prefer the cream.

Crackers: I haven’t bought these a lot, since they are so expensive, but the ingredients in these Livin' Spoonful crackers (at right) are GAPS-legal and they have been a treat for me before. I haven't examined the ingredients of their other varieties. Of course, you can make similar crackers for yourself.

Frozen broccoli and peas: These both makes things so easy. I love having bags of frozen broccoli and peas in the freezer. I use Stahlbush Island Farms brand. I like Stahbush because not only does their broccoli taste great, but their bags are biodegradable.

Goat Kefir: This is actually a “cheat” since I doubt it’s been cultured 24 hours as GAPS kefir and yogurt is supposed to be. I also don’t tolerate it in that it causes immediate phlegm production when I drink it. If you’re not on GAPS or you’re farther along on the diet and you tolerate dairy, it’s a nice probiotic drink/snack with a mild flavor (Redwood Hill Farm is the brand). Of course it’s much less expensive to have your own kefir grains, and I had some that I used to make coconut kefir with, but I had some issues with them and tossed them.

Nut butters (almond, cashew, and peanut—which is really a legume): I try to limit myself on these though I love nutbutters. Of course they are not made from soaked nuts (nuts contained phytates that inhibit nutrient absorption and soaking reduces those phytates) and some people grind nuts into nut butter, but I just buy mine.

Sauerkraut, kimchi, and pickles: I buy Bubbie’s sauerkraut and pickles and sometimes a locally-made kimchi. It’s much cheaper to make these yourself and I started out making my own pickles and tried to make my own kimchi. The kimchi didn’t make me feel good and the pickles only turned out well if I left them out for 2 or 3 days, not longer. I needed to find a better way of keeping everything submerged in the salt water. I have since learned that a particular brand of jar called a Fido can make the process easier. But I don’t make my own ferments. I just buy them. And that works for me.

So those are some convenience foods. And of course, fresh fruit is a great convenience food as well.

I'm Still Around and I Have Some Magnesium Flakes, Too!

Yikes! I've only got one post out for April (until this one). I'm still around, though I have some things on my mind. I have a post on magnesium I want to write but I'm waiting to get a book from the library hold list first. So whenever that turns up, I'll be able to get onto that post.

I had been increasing my magnesium due to some things I've been reading, but unfortunately magnesium can make a person feel worse in some cases, and I think I'm one of those cases. I've been more tired and haven't been very interested in much. (I've also been working on a novel, so some of the interest I do have goes to that.) So I had to back off some on the magnesium.

I just got six and a half pounds of Ancient Minerals magnesium flakes and I'm planning to slowly reintroduce my foot baths with some Epsom salts and some magnesium flakes.

I also recently got some orange glasses that block out blue light, which is supposed to help with melatonin production. Last night was the first time I really tried them out as I stayed on the computer quite a bit working on my novel.

So there you have it.

Supplements I Take

These are the supplements I take right now. It changes! Of course, this doesn't mean that you need these supplements or that I am advising you.

Ginkgo Biloba (Oregon's Wild Harvest): I was taking this daily for my adrenals. (I am actually switching to taking it daily for 16 days and then going off for about the same amount of time.) I've found that my mind is sharper since taking it, which makes sense since it's touted as helping the memory. I like that it's also good for the eyes as I have eye problems.

Hydrocholoric Acid: I take this almost every time I eat since I have low stomach acid. Stomach acid is necessary to digest protein and low levels can lead to nutritional deficiencies as well as heartburn and bloating and other issues. I buy it locally.

Enzymes (Enzymedica): I take these occasionally if I feel like I need them, usually if I have bloating quite awhile after I've eaten. Sometimes they help, sometimes they don't.

Fermented cod liver oil (Green Pastures): I take this often. I try to take it daily, but sometimes I don't bother. My main reason for taking it is the vitamin A, but cod liver oil has other nutrients as well. I like this kind, but some people find they don't do well on the fermented cod liver oil for some reason. I don't have a problem with it, and I like that it is not heated and has no additives. (The flavored varieties do have other ingredients.)

GABA Ease (Vitanica): I take this occasionally. Sometimes it helps me sleep and sometimes it doesn't.

Vitamin D (Pure Encapsulations): I take this daily. The amount varies. I had a test last year that showed I was low. It is also beneficial in cases of low thyroid function.

Vitamin K (Vitamin Code): I started taking this recently. I don't get a lot of K2 in my diet and it's a good idea to supplement with it if you're taking high doses of vitamin D. Vitamin K2 may also be helpful in sealing up a leaky gut.

Minerals (ConcenTrace from Trace Minerals): I take this often for the magnesium. My current goal is to take 1/2 t a day. I take more temporarily if I need to get things moving.

Probiotics (Enzymedica Pro-Bio): I take this a few times a week.

I've also been drinking a tea I call Nettle-Pep, which is a combination of peppermint and nettle. Nettle is very nutritious and it's also good for hayfever.

My ultimate goal is to get off of most of my supplements, but if I find that there are some I need to stay on in order to feel good, then that's just that way it is. The tea is not really a supplement, so I can continue to drink it regardless.

Do you take supplements?


Sources:
Kresser, Chris. Aug 2010. "The Role of Vitamin D Deficiency in Thyroid Disorders." http://chriskresser.com/the-role-of-vitamin-d-deficiency-in-thyroid-disorders

Mercola, Joseph, MD. Dec 2012. "What You Need to Know about Vitamin K2, D, and Calcium." http://articles.mercola.com/sites/articles/archive/2012/12/16/vitamin-k2.aspx

Tamaro, Catherine. Sept 2006. "Vitamin K Deficiency as a Cause of Autistic Symptoms." www.gutresearch.com/VitaminK.pdf

In My Bowl: Snacks

Blueberries and coconut kefir: another good snack

If you read this post, you know that I think I need to snack to keep my adrenal function boosted. I used to eat a lot of snacks because of my hypoglycemia, but after I started GAPS, I thought that was becoming a thing of the past. Also I had heard some information that made me think it was better to wait several hours between meals. However, that is just not the case for me right now—it’s too important to keep my adrenals functioning and my blood sugar balanced.

Some of the snacks I eat:

I'd been eating some delicious date treats since my birthday this month! I will try to make a recipe soon, but it won’t be in the next few days, since now I’m off of dates for a while. I have a couple of different ways that I like to eat them but recently I was having them with a chocolate/nut-butter mixture that is super yummy.

Another thing I’ve been eating for a snack is salted apples. Yes, it’s just like it sounds. I need plenty of salt for my adrenals, and since I don’t want my sodium/potassium balance thrown off by the fruit*, I put salt on my apples. It’s tasty.

I also love coconut water, and sometimes I keep a bottle of it in the fridge for when I need a quick pick-me-up. It’s handy if I’ve let myself go too long between meals, and I enjoy the taste.

Leftovers are another great snack that I don’t utilize often enough. The problem is that I don’t often make enough food to have very many leftovers. But leftovers can be a good snack to have around.

What are your favorite snacks?

*Check out Adrenal Fatigue: The 21^st Century Stress Syndrome by Dr. James Wilson for more information about salt and the adrenals.

Vitamin A and Beta Carotene

If you ever look at nutritional information around the internet or on the back of packages, you will probably see the amount vitamin A listed in certain plant products. This is frustrating to me, because there is not vitamin A in plant products. There are carotenoids, and they not the same thing.

I used to think it was just as good. I would buy either vitamin A or beta carotene pills, and actually I may have preferred the beta carotene, because I thought my body could make the amount of vitamin A I needed from it.

But I think that for much of my life, I have been deficient in vitamin A. I have poor eyesight and have worn glasses since I was in third grade. I’ve had many times in my life that I had bumps on the backs of my arms from a lack of vitamin A. I’ve had times where my night vision was poor. I used to get a lot of respiratory infections, as well.

The thing is not everybody can make vitamin A from beta carotene and other carotenoids. Those with low thyroid function may not convert carotenoids to vitamin A very well (2). And even those who can make it don’t make it in a 1 to1 ratio. So don’t think that if you’re eating kale or carrots or pumpkin that you’re getting plenty of vitamin A. You’re getting carotenoids.

Where do you get vitamin A? Well, besides your body making it, you get it from animal products. Of course, liver is the best source, but many people do not eat liver. I take fermented cod liver oil. There is also some vitamin A in meat, eggs, and whole dairy products (1).

Vitamin A is good for your skin and your eyes and for helping to protect you from infections.

Sources:

1. --. “Sources of Vitamin A.” 2005-2006. <http://www.vitamins-supplements.org/vitamin-A-sources.php>

2. --. Super Nutrition’s Fact vs Fiction. “The Truth About Vitamin A (Retinol) and Beta Carotene.” No. 6d, March 2009. <www.supernutritionusa.com/images/pdfs/VitaminALongVersion.pdf>

3. Johnson, Larry E., MD, PhD., rev. “Vitamin A.” December 1012. <http://www.merckmanuals.com/professional/nutritional_disorders/vitamin_deficiency_dependency_and_toxicity/vitamin_a.html>

Adrenal Fatigue and Carbs

I’ve had adrenal fatigue for a long time. In the time that I’ve been on GAPS, overall my fatigue has continued. I have a hard time getting up in the morning, and I run out of energy. I get stressed easily. Now, I’ve stuck to a fairly low-carb diet most of the time I’ve been on GAPS. Too much fructose feeds my SIBO and makes me feel bad. And I know that having sugar can spike the blood sugar and cause a crash. So I thought I was doing better with the low-carb diet.

But I kept reading posts and stories of people who thought that low-carb was bad for their adrenals. Most of what I saw was anecdotal though, and for a long time, I wasn’t buying it. However, I knew there was something missing for me. Recently I have been thinking that maybe I don’t convert my glycogen (stored energy) into glucose (active energy) very well. So maybe I need more carbs.

Today I think I read the answer (for me, anyway). It’s not quite so simple as needing more carbs, but I was on the right track. According to Dr. James Wilson’s book, Adrenal Fatigue: The 21^st Century Stress Syndrome, people with adrenal fatigue can have a hard time converting glycogen into glucose.

Without that glucose, my cells are not getting energy!

The solution? Snacks. I need to start snacking and not going hours between meals. Prior to reading this, I was also increasing my carbs a little, but I still have to be careful not to overdo the fructose. So there you have it. This information has got me all jazzed up, so I wanted to share it.

If you have adrenal fatigue, do check out Dr. Wilson’s book.

Sources:

Rawfoodexplained.com

Wilson, James L. (2001) Adrenal Fatigue: The 21^st Century Stress Syndrome.