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Denver Nutrition, LLC
Transformation Through Nutrition
with Nutrition Therapy

Debbie Allen, MNT, CHHP
Master Nutrition Therapist

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Anxiety / Panic Attacks
Heal with Whole Food Nutrition

Panic attacks plague many people today. Anxiety is a very common problem. More women than men appear to suffer from it, but the truth may be that fewer men are willing to admit to themselves or others that they are suffering from anxiety or will seek help. Panic attack symptoms can be intense enough to make some believe they are having a heart attack or losing their minds. Many find that their lives begin to revolve around the fear of the next attack.

Panic attacks can last anywhere from a few minutes to a half-hour, and they're gravely frightening and confusing for the victim. This disorder is fairly common: 2.7 percent of Americans 18 and up have it, which makes it more common than bipolar disorder, schizophrenia and obsessive compulsive disorder [source: NIMH].
    What are the Symptoms of a Panic Attack?
  • Pounding heartbeat
  • Chest pains
  • Shaking, trembling
  • Dizziness, lightheadedness
  • Difficulty breathing
  • Flushes or chills
  • Fear of losing control and doing something embarrassing
  • Fear of dying
Many panic attacks are created by people that spend alot of their time in worrying on activities like troubles of life, money, job and relationships. This sets up a general anxiety disorder as a part of their life, because they can’t stop worrying. You are not able to relax and enjoy any occasion. In severe cases, panic attacks can make your life difficult. Diet/Nutrition
Panick attacks and anxiety can be lessened with a proper diet and balanced nutrition. Include plenty of foods in the diet which are rich in calcium, magnesium, phosphorous and potassium, vitamin C and B. All of these nutrients are easily depleted by stress.

Not only does it matter what you eat, but how you eat. Anxious, stressed out people commonly eat too fast. Give your digestive system a break. Chew your food well and slow down. If you don't chew your food well enough, you're indirectly contributing to stress, because your body won't be able to absorb all of the nutrients.
    Nutrition "Basics"
  • Eliminate processed and refined foods from your diet
  • Switch to including as many whole foods as possible.
  • Switch to natural grass fed, grazing meats.
  • Reduce your intake of sweets, because spikes in your blood sugar can lead to that racing sensation which is often a precursor to anxiety and the dreaded panic attacks.
  • Check food labels for the inclusion of MSG. Many people are quite sensitive to this product, which can adversely affect your nervous system, resulting in a stressed out feeling and often, headaches.
  • These basic changes in diet can produce substantial results.
    Consider the following nutrition guidelines:
  • Consult with a nutritionist or allergy specialist
  • Get tested for food allergies or food intolerances.
  • Get tested for hypoglycemia.
  • Eat every 3 hours to maintain balanced blood sugar.
Avoid "Trigger" foods
Avoid coffee, tea, cola, chocolate or sugar and foods containing sugar or refined carbohydrates, such as soft drinks, pastries, white bread, white rice, and alcohol.

Certain foods that we commonly eat today are not really food at all. Most packaged foods are merely chemicals disguised as food. Eat from the "Lord's Table". In other words if you can grow it, you can eat it. Shop the parameter of the store only - primarily the produce and meat sections.

Food Sensitivity Testing
diet inflammation How do you now FOR SURE what food may be causing you to be sensitive?
Get Tested!
Did you know that the most common allergy/sensitivity triggers (allergens) are eggs, milk, wheat, peanuts, and soybeans. Food sensitivities or allergies are sometimes the root cause of anxiety or panick attacks. Researchers estimate that at least 40% of the U.S. population suffers from unsuspected food reactions that can cause or complicate health problems.

Because of the high frequency of food sensitivities and the tremendous quantity of food that we eat on a regular basis, many doctors use food sensitivity testing to help get to the root cause of chronic, unexplained illnesses.
Learn more details: Food Testing
Review Sample Report: Dunwoody Sample Report

Self Care Support Systems
Anxiety and stress can be much easier to cope with when you have a support system in place. Having friends or family there to listen and give support, empathy and reassurance are very helpful. Ientify those people around you that are trustworthy and will support you without judging or criticizing.

Restful Sleep
Different people need different amounts of daily sleep. Some need 8 hours, and some may need 6, others 10. Some people can achieve restful sleep with a nap during the day. Others require a restful night of sleeping.
    To get the restful sleep you need, practice the following:
  1. Create a relaxing sleep environment.
  2. Sleep enough, but only as much as you need to feel refreshed and healthy.
  3. Keep a regular schedule for going to bed and waking each morning.
  4. Take a hot bath before bed - it's very relaxing.
  5. Drink hot tea before bed, warming and relaxing.

Talk therapy is quite effective in treating this condition. In this therapy, a Counselor may help to recognize your bad thoughts and actions. Counselors may suggest an assignment to write the thoughts that may lead to excessive panic attacks. Patients may also learn calming techniques. In this way patients may feel better just in 3 to 4 months.
    Most clients can improve their treatment by
    making few changes in their habits, as follows:
  • Avoid Caffeine and some cold medicines; which can enhance the symptoms of anxiety.
  • Obtain sufficient rest and sleep
  • Eat healthy whole foods
  • Relaxation techniques including Yoga and meditation
  • Exercise regularly. Physical activity can have calming effect on the human body.
Massage is a relaxing technique for most of the people. Massage has been cited in many studies to provide an effective method to reduce anxiety and also stress hormones in the body. Listening to music can also reduce these symptoms.

Herbal Remedies
An herbal remedy, Kava may help in reducing the anxiety. Patients should talk to their doctor before starting any herbal remedy because some herbal remedies may have harmful effects that may interfere with the medications of this disorder.

Yoga offers so many physical benefits, including a balanced mind, increased flexibility, a healthier weight, and possibly even stronger bones. But many practice yoga for the less visual effects of the exercise. Yoga holds the power to transform our minds as much as it does our bodies. Yoga - via the stretching and relaxation practice is beneficial to mental health.

In many cases today - since common foods have become so nutrient deficient - food allergies have been discovered to be a major culprit implicated in triggering anxiety and panic attacks. Ask you health practitioner or nutritionist about this.
Are you ready to get started?
Debbie Allen is a Master Nutrition Therapist and owner of Denver Nutrition, LLC.
Contact Me Now at: 303-782-4842 to begin your "Transformation with Nutrition".

Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.

If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.

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