Anxiety is an unwanted inheritance. How can natural remedies help?

You already know that strange feeling in your chest. It’s like something’s gripping you and stopping you from breathing properly. Your throat’s a lump, your head’s buzzing. Sometimes you feel fear, which sometimes turns into panic, when you want to jump out of your own body and run away. Often you’re nervous, irritable, but other times you sink into depression, hopelessness and a feeling that you’re not worth anything. Does that sound familiar? Then you probably suffer from anxiety. Natural remedies such as Baikal coneflower, rosemary, curcumin or omega-3s can help.

Strong negative emotions, fear, and severe or prolonged stress trigger a series of biochemical reactions in the body in the area of the DNA inside our cells. It is these reactions, which we call epigenetic, that can alter the activity of some of our genes and thus contribute to a range of mental illnesses and disorders.

Epigenetic causes have been clearly demonstrated in the case of depression (we wrote about them here: Depression? Try curcumin or omega-3s!), but they are also a major contributor to anxiety.

What role do genes play?

In the case of anxiety, studies on twins have shown some degree of heritability, but no gene has yet been found to be responsible for the higher susceptibility to anxiety disorders. On the other hand, epigenetics appears to play a major role in the development of anxiety disorders, as some of the epigenetic changes in DNA are inherited, notwithstanding the fact that twins have similar lifestyles and are exposed to the same environmental influences during childhood.

Stress plays an important role in the development of anxiety, triggering a cascade of biochemical reactions in the body that can alter the activity of a number of genes. For example, studies in rodents have revealed that stress alters the phosphorylation of a protein called MeCP2, which causes a change in the activity of a gene called avp. The consequence is a change in mood, behaviour and response to stress.

However, if the activity of genes that promote stress response is increased by epigenetic means, the stress tolerance of the organism is reduced, which is a “breeding ground” for anxiety disorders. Stress, however, also affects the activity of the fkbp5 and Nr3C1 genes, which in turn also increases the body’s stress response and the risk of anxiety, and alters the production of so-called transcription factors, which are substances necessary for the correct reading of genes.

The inherited stigma of the Holocaust

The heritability of epigenetic changes involved in the development of anxiety has also been demonstrated in interesting research on the children of Holocaust survivors. The hardships in the concentration camps and the constant fear for their lives represented a huge stress, which, among other things, was manifested by an epigenetically determined change in the activity of the Nr3C1 gene.

In the animal experiments, not only the stressed individuals themselves (e.g. in the form of the absence of their mother at an early age), but even three generations of their offspring suffered from increased anxiety.

So if you are suffering from anxiety, it is very likely that it is due to stress – either stress that you yourself have been (or still are) exposed to, or traumatic events that have affected your parents or even grandparents.

Fix what went wrong

In addition to psychotherapy, benzodiazepine medications are often used to treat anxiety disorders, but they are very problematic. They have many side effects and can easily become addictive. Fortunately, there is a purely natural way to combat anxiety.

As we have already mentioned, many mental health problems can be caused epigenetically, i.e. by biochemical changes in our DNA. It is true that these changes are largely reversible, and this applies not only to those that have occurred in our lifetime, but also to those that have been inherited.

Alcohol is definitely not

Alcohol should definitely be avoided. Unfortunately, people suffering from anxiety tend to drink too much of it, as it helps to relieve the unpleasant symptoms of anxiety in the short term. In the long term, however, it does quite the opposite.

Alcohol is a significantly negative epigenetic factor that, among other things, negatively affects the production of histone deacetylases and the BDNF protein, which is essential for the formation and function of neural connections (synapses). One of the consequences of this is a worsening of psychological problems, including depression and anxiety.

Movement and nutrition will help

On the other hand, regular exercise is a very proven tool in the fight against anxiety – it not only relieves tension, but also has significant positive epigenetic effects. The optimum is 150 minutes of moderately strenuous endurance activity per week, divided into at least three parts (i.e. for example, 50 minutes of exercise 3 times a week, or 30 minutes of exercise 5 times a week). This could be for example cycling, brisk walking, more intense swimming, or even running in the case of more trained individuals. However, very strenuous physical activity can worsen psychological problems.

Nutrition is also an important aspect, which is another of the most important epigenetic factors. A balanced, healthy diet containing all the important nutrients, especially magnesium, zinc and omega-3 unsaturated fatty acids, is important in the fight against anxiety. Furthermore, research suggests that anxiety is also linked to the state of the gut microbiota, and low levels of antioxidants have often been reported in sufferers. Among specific foods, the abundant consumption of nuts and seeds, legumes (especially beans), fruits and vegetables (especially berries, artichokes, asparagus and broccoli) and certain spices (rosemary, turmeric, ginger) are good.

Nutrients and herbs with epigenetic effects can also be a great help. When taken in higher concentrations, usually in the form of dietary supplements, they can be useful in treating a range of physical and psychological problems, not least anxiety.

Meditation, which incidentally can also alter the activity of many genes in an epigenetic way, also has a positive effect, and psychotherapy can even have an epigenetic effect.

Useful herbs and dietary supplements

Baikal pine cone

The herb, widely used in traditional Chinese medicine, has very interesting effects in the field of psychological problems, and this is especially true for anxiety. The substances contained in the pine cone are among the few natural substances that can overcome the barrier between the bloodstream and the brain. In the brain, they then bind to so-called GABA receptors, which, incidentally, is the same principle by which benzodiazepine drugs work. Unlike these, however, shisha has virtually no negative side effects, does not reduce attention and does not create dependence. It is also suitable for depression. However, it is not recommended for long-term use and is usually used in a treatment of about four weeks.

Rosemary

The well-known Mediterranean herb has a positive effect on the brain and mind as a whole and has been confirmed to have a significant effect on depression and anxiety. It has also been shown to improve sleep quality. It is taken in the form of a tea or extract (in capsules).

Curcumin

The dye from turmeric root is also known to have positive effects on the psyche, both for depression and anxiety. It can be used long-term, preferably in combination with piperine, which greatly improves its absorption.

Omega-3

These unsaturated fatty acids not only have epigenetic effects, but are also a building block of nerve cells. They are therefore important for all brain processes – not just cognitive ones, but insufficient intake also increases the risk of depression and anxiety.