Chronic fatigue and Social anxiety
- Thread starter LA-girl
- Start date
Hey, welcome to the forum. Are you coping okay with SA and CFS at the moment?
LA-girl
Well-known member
Hi!
Well, discovering that I have CFS has actually helped me to understand SA as part of a big picture. For me SA is not just mental, it has som physiological explanations. For me almost none mental therapy has helped me and now I understand why. I now firmly believe that anxieties may in many cases, maybe all, have physiological cause.
When we deal with anxiety it tells you that something is wrong with the body. And as the anxiety might progress, the whole body hurts. And I believe it is vital for us to bring our body back to balance as much as we can. Many minerals and vitamins may also become depleted when having to deal with stress and anxiety; magnesium, b-vitamins, zinc and more. (I was very sceptic to all such remedies before i was dias\gnosed with cfs).
Well, discovering that I have CFS has actually helped me to understand SA as part of a big picture. For me SA is not just mental, it has som physiological explanations. For me almost none mental therapy has helped me and now I understand why. I now firmly believe that anxieties may in many cases, maybe all, have physiological cause.
When we deal with anxiety it tells you that something is wrong with the body. And as the anxiety might progress, the whole body hurts. And I believe it is vital for us to bring our body back to balance as much as we can. Many minerals and vitamins may also become depleted when having to deal with stress and anxiety; magnesium, b-vitamins, zinc and more. (I was very sceptic to all such remedies before i was dias\gnosed with cfs).
LA-girl
Well-known member
NUTRITION FOR ANXIETY
(The strange thing is that these advices are almost identical with advices for cfs)
What you should avoid:
AVOID CAFFEINE: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like.
Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.
REDUCE YOUR PROCESSED AND REFINED FOODS INTAKE:
Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fat and MSG.
REDUCE YOUR SUGAR INTAKE:
Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with artificial sweeteners, they too can cause anxiety as well as other health concerns.
REDUCE YOUR ALCOHOL INTAKE:
Yes, in small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body's need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress - which in turn can cause anxiety reactions. It can also cause depression.
The Effects of Alcohol on Anxiety:
How does alcohol contribute to Anxiety Disorders? Research has shown that alcohol ín high doses has numerous health hazards. As well as many other things ít can: increase your need for extra vitamins due to disturbed eating patterns interfere with the body’s ability to use oxygen, to process food & absorb vitamins. As a Result: High alcohol consumption makes you more sensitive to stress.
Chronic abuse of alcohol ís often associated with depression-like symptoms, which can reduce the ability to solve problems, which ín turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.
QUIT SMOKING
Smoking reduces your endurance. It causes your body to become unhealthy and promotes low adaptation to changes in your physical life. The human body can live for weeks without food. The body will live just days without water. Yet the body can only live a few minutes without oxygen. Why rob your body of this vital resource?
Exercise becomes more of a challenge on your body and smoking has been shown to effect your heart, lungs and even interfere with some of the chemicals you need to manage anxiety disorder and stress. So quit smoking as soon as you can.
top
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What to drink:
DRINK WATER INSTEAD OF SODA
Dehydration causes fatigue, confusion, dizziness and weakness. Soda is not a good source of water, it can often leave your body thirsty for more water.
TRY ORANGE JUICE FOR A TREAT
When you want to treat yourself to something sweet, try orange or grapefruit juice. It is high in vitamin C and try to buy, "not from concentrate." (Warning: Grapefruit juice can be toxic if combined with certain medications.. so ask your doctor).
Top
--------------------------------------------------------------------------------
HERE ARE SOME FOODS THAT MAY BE BENEFICIAL IN YOUR DIET:
Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.
Seek out foods that are high in Omega-3 (a fish oil):
This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream.
Add many vegetables in your diet (especially green ones)
top
--------------------------------------------------------------------------------
NUTRITIONAL SUPPLEMENTS THAT MAY BE BENEFICIAL:
Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.
GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical professional about using GABA. *
Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily - 3 times-a-day has shown to be beneficial. *
Magnesium: The supplement magnesium has been found to aid in the management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help. *
Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast. *
Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1.
Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in animals in the way that benzodiazepines such as Valium® have. *
Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ. *
Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk. *
Zinc: Zinc - and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products.
(The strange thing is that these advices are almost identical with advices for cfs)
What you should avoid:
AVOID CAFFEINE: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like.
Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.
REDUCE YOUR PROCESSED AND REFINED FOODS INTAKE:
Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fat and MSG.
REDUCE YOUR SUGAR INTAKE:
Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with artificial sweeteners, they too can cause anxiety as well as other health concerns.
REDUCE YOUR ALCOHOL INTAKE:
Yes, in small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body's need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress - which in turn can cause anxiety reactions. It can also cause depression.
The Effects of Alcohol on Anxiety:
How does alcohol contribute to Anxiety Disorders? Research has shown that alcohol ín high doses has numerous health hazards. As well as many other things ít can: increase your need for extra vitamins due to disturbed eating patterns interfere with the body’s ability to use oxygen, to process food & absorb vitamins. As a Result: High alcohol consumption makes you more sensitive to stress.
Chronic abuse of alcohol ís often associated with depression-like symptoms, which can reduce the ability to solve problems, which ín turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.
QUIT SMOKING
Smoking reduces your endurance. It causes your body to become unhealthy and promotes low adaptation to changes in your physical life. The human body can live for weeks without food. The body will live just days without water. Yet the body can only live a few minutes without oxygen. Why rob your body of this vital resource?
Exercise becomes more of a challenge on your body and smoking has been shown to effect your heart, lungs and even interfere with some of the chemicals you need to manage anxiety disorder and stress. So quit smoking as soon as you can.
top
--------------------------------------------------------------------------------
What to drink:
DRINK WATER INSTEAD OF SODA
Dehydration causes fatigue, confusion, dizziness and weakness. Soda is not a good source of water, it can often leave your body thirsty for more water.
TRY ORANGE JUICE FOR A TREAT
When you want to treat yourself to something sweet, try orange or grapefruit juice. It is high in vitamin C and try to buy, "not from concentrate." (Warning: Grapefruit juice can be toxic if combined with certain medications.. so ask your doctor).
Top
--------------------------------------------------------------------------------
HERE ARE SOME FOODS THAT MAY BE BENEFICIAL IN YOUR DIET:
Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.
Seek out foods that are high in Omega-3 (a fish oil):
This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream.
Add many vegetables in your diet (especially green ones)
top
--------------------------------------------------------------------------------
NUTRITIONAL SUPPLEMENTS THAT MAY BE BENEFICIAL:
Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.
GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical professional about using GABA. *
Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily - 3 times-a-day has shown to be beneficial. *
Magnesium: The supplement magnesium has been found to aid in the management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help. *
Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast. *
Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1.
Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in animals in the way that benzodiazepines such as Valium® have. *
Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ. *
Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk. *
Zinc: Zinc - and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products.
one of my best mates has exactly this problem
she has SA, ME and CFS and also thyroid and bone disorders
unfortunatly she's in phyche hospital at the moment, as her depression also got so bad she attempted suuicide, they are trying a multitude of treaments but nothing has worked so far, only thing that seems to have worked ok is occupational therapy, she says because of such a multitude of ailments she's never 100% as if its not one thing its another that is basically flooring her and making her unable to function, just got back from visitng her today and she's got worse, I'm considering having her come stay here for abit and with another freind nearby, she has a few freinds nearby and I think with combined support it might inprove things, where she is living at the mo she is isolated, this caused agorophobia and SA to creep back in, then leading to depression.
she's looking into seeing a dietition as I gather that can help abit with CFS
she has SA, ME and CFS and also thyroid and bone disorders
unfortunatly she's in phyche hospital at the moment, as her depression also got so bad she attempted suuicide, they are trying a multitude of treaments but nothing has worked so far, only thing that seems to have worked ok is occupational therapy, she says because of such a multitude of ailments she's never 100% as if its not one thing its another that is basically flooring her and making her unable to function, just got back from visitng her today and she's got worse, I'm considering having her come stay here for abit and with another freind nearby, she has a few freinds nearby and I think with combined support it might inprove things, where she is living at the mo she is isolated, this caused agorophobia and SA to creep back in, then leading to depression.
she's looking into seeing a dietition as I gather that can help abit with CFS
Hope your mate is feeling a bit better soon Remus, must be awful having so many illnesses.
Naomi x
Naomi x
Yeah hospital doesn't really seem like much of a solution.
Thinking of you and your mate x
Thinking of you and your mate x
LA-girl
Well-known member
I'm sorry to hear that 
Guess I'm lucky compared to her. The prooblem with CFS or M.E ,which by the way is just another name of the same disease, is that if you continue to experience stress even if you get worse it takes a long time and more agressive treatment to recuperate. Stress can be so many things. The important thing though is that they can regenerate if you just give them enough rest and proper treatment. My opinion is that alternative treatment at a serious clinic which have a history in treating cfs often is the best choice in order to recover.
I would seriously advice her to seek such a clinic as ordinary doctors and hospitals still has little to offer cfs patients.
Guess I'm lucky compared to her. The prooblem with CFS or M.E ,which by the way is just another name of the same disease, is that if you continue to experience stress even if you get worse it takes a long time and more agressive treatment to recuperate. Stress can be so many things. The important thing though is that they can regenerate if you just give them enough rest and proper treatment. My opinion is that alternative treatment at a serious clinic which have a history in treating cfs often is the best choice in order to recover.
I would seriously advice her to seek such a clinic as ordinary doctors and hospitals still has little to offer cfs patients.
LA-girl
Well-known member
Hi!
I found this web-site which could be of good help. I have heard a lot of promise into this type of therapy although it might seem a bit odd at first.
The therapist is a person who struggled with CFS (M.E) for 10 years.
Luckily this clinic is located in UK. I live in Norway, but I think this technique is spreading to more and more countries.
http://www.fatigueanswers.com
Here is another link:
http://www.cfs-me.co.uk/
I found this web-site which could be of good help. I have heard a lot of promise into this type of therapy although it might seem a bit odd at first.
The therapist is a person who struggled with CFS (M.E) for 10 years.
Luckily this clinic is located in UK. I live in Norway, but I think this technique is spreading to more and more countries.
http://www.fatigueanswers.com
Here is another link:
http://www.cfs-me.co.uk/