Sleepwise Sleep Clinics and Therapy
Sleepwise provides professional sleep therapy services and advice, including clinics, one-
Sleep & Stress
Consultants
since
1999
Sleepwise Sleep Clinics and Therapy
Sleepwise provides professional sleep therapy services and advice, including clinics, one-
SLEEP, DEPRESSION & PANIC ATTACKS
We are often asked for our advice with regard to sleep problems apparently associated with depression and panic attacks. We would always advise that you consider making a one-
If you have not already considered how your diet may be influencing your state of mind, then read the following article. You may find that the solution is as simple as changing your diet.
A pH Balanced Diet Reduces Depression and Panic Attacks
The pH balanced diet has been promoted by complementary therapists for many years as a way to reduce depression and panic attacks, however it is only recently that the medical profession has found positive evidence that brain pH influences depression, the fear response and panic attacks in some people.
This was recently reported in American Scientist (May 2010):
“A recent study from the laboratory of John Wemmie at the University of Iowa may have revealed an important new clue to the underlying cause of recurring panic attacks: It may, in effect, be a problem of pH -
“Scientists have long hypothesized that an abnormality affecting basic cellular metabolism or pH lay at the heart of the genetic vulnerability to panic disorder. One of the products of glucose metabolism is lactic acid, or lactate. Lactate is constantly being produced and consumed during brain activity, but if it accumulates in the brain, it will make the brain more acidic. Recent studies have shown that patients with panic disorder consistently build up excess lactate in their brains during ordinary mental activities. The results of the Iowa studies suggest that one of the triggers for “spontaneous” panic attacks in patients with panic disorder might be lactic acid accumulating in acid-
“The new studies show that brain pH changes are a crucial part of the mechanism of many fear behaviors.”
Changing Brain pH to Alkaline
Whilst the medical profession is looking at drugs to target excess lactic acid in the brain, the complementary therapists are promoting a balanced pH for the whole body. In fact there are claimed benefits for the whole body when it is kept slightly on the alkaline side of neutral, about pH 7.2, including reducing tissue and nerve inflammation. Inflammation can be a contributor to many different physical problems, including fibromyalgia and type II diabetes.
Reducing your body’s pH can be done three ways:
1. Diet
2. Exercise
3. Supplements
Your complementary therapist will normally recommend all three, especially exercise, however for many people significant exercise can be a problem, so if regular aerobic exercise is not an option starting with diet and supplements may be your best solution.
The Alkaline Diet
The alkalinity of food is not always what it appears to be, a food's acid or alkaline-
Lemons are very acidic, however the end-
Meat will test alkaline before digestion but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid-
Carbon dioxide acts like an acid in the body and the brain and in experiments has been directly linked to panic attacks and fear reactions in some people. “One of the most consistent findings in patients with panic disorder is that they are unusually sensitive to carbon dioxide inhalation and other laboratory procedures that increase brain acidity. Most patients with panic disorder will experience a panic attack when they inhale air containing 35% carbon dioxide, while most healthy volunteers will not.”
“Interestingly, the close relatives of panic patients will also panic during carbon dioxide inhalation, even if they have never suffered from an anxiety disorder. A hypersensitivity to acid in the brain appears to be part of the inherited vulnerability to panic attacks.”
There are many different pH Balance Charts available on the Internet, however whilst most foods are consistently categorised with regard to their acid or alkalinity forming tendencies, some foods, such as rhubarb appear as acid on one chart and alkaline on another. We suggest that if in doubt assume that it is acid-
Remember, you should not avoid acid forming foods. We stress the importance of balance but with a tendency towards being more alkaline, although it is difficult to be too alkaline.
Supplements to Balance Alkalinity
If you have an acidic forming diet and feel unable to change, or if you are unsure what your pH levels are, you may wish to take a regular dietary supplement that is designed to help you regulate your pH balance.
Studies in Germany have shown that an acidic pH level could be linked to a magnesium deficiency. Incorporating a magnesium supplement could help balance out your pH and could have many other health benefits, as magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, and bones strong. It is also involved in energy metabolism and protein synthesis. Taking magnesium and calcium before going to bed helps many people with insomnia problems, night-
Adding other supplements to your diet can also help. Try adding vitamin D, vitamin A, and calcium.
Healthy Alkaline Foods
Here is a quick list of many of the ‘good alkaline guys’ but please remember that if you are diabetic or on any other special diet that you will need to cross reference your ‘good guy’ list to ensure your dietary health requirements are not compromised.
The number indicates the relative potential of alkalinity (+) existent in one ounce (28.35g) of food. The higher the number, the better it is for you to eat.
Vegetables
Alfalfa Grass +29.3
Asparagus +1.3
Barley Grass +28.1
Brussels Sprouts +0.5
Cabbage Lettuce, Fresh +14.1
Cauliflower +3.1
Cayenne Pepper +18.8
Celery +13.3
Chives +8.3
Comfrey +1.5
Cucumber, Fresh +31.5
Dandelion +22.7
Dog Grass +22.6
Endive, Fresh +14.5
French Cut Green Beans +11.2
Garlic +13.2
Green Cabbage December Harvest +4.0
Green Cabbage, March Harvest +2.0
Kamut Grass +27.6
Lamb's Lettuce +4.8
Leeks (Bulbs) +7.2
Lettuce +2.2
Onion +3.0
Peas, Fresh +5.1
Peas, Ripe +0.5
Red Cabbage +6.3
Savoy Cabbage +4.5
Shave Grass +21.7
Sorrel +11.5
Soy Sprouts +29.5
Spinach (Other Than March) +13.1
Spinach, March Harvest +8.0
Sprouted Chia Seeds +28.5
Sprouted Radish Seeds +28.4
Straw Grass +21.4
Watercress +7.7
Wheat Grass +33.8
White Cabbage +3.3
Zucchini +5.7
Root Vegetables
Beet +11.3
Carrot +9.5
Horseradish +6.8
Kohlrabi +5.1
Potatoes +2.0
Red Radish +16.7
Rutabaga +3.1
Summer Black Radish +39.4
Turnip +8.0
White Radish (Spring) +3.1
Fruits
Avocado (Protein) +15.6
Fresh Lemon +9.9
Limes +8.2
Tomato +13.6
Non-
Buckwheat Groats +0.5
Granulated Soy (Cooked Ground Soy Beans) +12.8
Lentils +0.6
Lima Beans +12.0
Soy Flour +2.5
Soy Lecithin (Pure) +38.0
Soy Nuts (soaked Soy Beans, Then Air Dried) +26.5
Soybeans, Fresh +12.0
Spelt +0.5
Tofu +3.2
White Beans (Navy Beans) +12.1
Nuts
Almonds +3.6
Brazil Nuts +0.5
Seeds
Caraway Seeds +2.3
Cumin Seeds +1.1
Fennel Seeds +1.3
Flax Seeds +1.3
Pumpkin Seeds +5.6
Sesame Seeds +0.5
Sunflower Seeds +5.4
Wheat Kernel +11.4
Fats (Fresh, Cold-
Borage Oil +3.2
Evening Primrose Oil +4.1
Flax Seed Oil +3.5
Marine Lipids +4.7
Olive Oil +1.0
20% Discount from Health Monthly
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“alkalizing”
60% Discount from Health Monthly
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“magnesium”