stress & Anxiety relief
Global Pandemic > Prolonged stress > Depletion of GABA > More Stress & Anxiety
GABA (gamma-Aminobutyric acid) is considered an inhibitory neurotransmitter because it blocks, or inhibits, certain brain signals and decreases activity in the nervous system. We need this neurotransmitter to remain calm, in control, reduce feelings of overwhelm, create a balanced mood, alleviate pain and increase the ability to sleep. Adequate levels of GABA and serotonin are needed to modulate appropriate functioning of the body’s stress response system. When we find ourselves in a situation of constant stress and alarm (as we are experiencing now) we are depleting our GABA levels creating an internal environment for further feelings of anxiety, stress, depression, difficulty concentrating, muscle pain and headaches, insomnia and other sleep problems… sound familiar?
What can we do about it?
YOGA
One study noted the benefit of yoga or walking for 60 minutes 3 times a week for 12 weeks. The yoga subjects (n = 19) reported greater improvement in mood and greater decreases in anxiety than the walking group (n = 15). There were positive correlations between improved mood and decreased anxiety and GABA levels. The yoga group had positive correlations between changes in mood scales and changes in GABA levels (Streeter et al. 2010).
Another trial followed forty elderly women, randomly divided into yoga and a control group. A yoga therapy program of 60 min was given twice a week for 12 weeks that included; simple warm-up and breath-body movement coordination practices (jathis and kriyas), static stretching postures (asanas), breathing techniques (pranayamas), and relaxation. The influence of yoga in the reduction of depression and anxiety scores and improvement in self-esteem scores was statistaclly evident, most likely attributed to changes in GABA production coupled with increased parasympathetic tone and decreased sympatho-adrenal activity (Ramanathan et al. 2017).
Kriya yoga effectively decreased anxiety in patients with generalized anxiety disorder (Doria et al. 2015). Yoga and music also improved soldiers' anxiety (Telles et al. 2012) whilst another study reported a decrease in anxiety and improvement in sleep for some participants following an 8-week yoga intervention (Alexander et al. 2013).
MEDITAION & MINDFULNESS
Meditation involves the conscious and deliberate focusing of the mind. It can be practiced in many ways, from lying still to rhythmic walking. The complementary practices of mindfulness and meditation have been examined for effects on perceived stress and hormonal responses to stress. The results of this research have been encouraging, as these techniques appear to enhance GABA (as observed by brain imaging) and reduce self-reported anxiety in patients (Guglietti et al. 2013).
Clearly, mindfulness, meditation, and yoga have been a focus of study in recent years and have been shown to be GABAergic (increase GABA) as well as able to decrease subjective anxiety (Platt et al. 2016).
HERBS
Whilst pharmaceutical modulators of GABA such as barbiturates and benzodiazepines do alleviate anxiety, they also have side effects, drug interactions, and the potential to create tolerance and dependence in users. Herbal supplements also modulate GABA and do not create such side effects. Researched herbal supplements include; passionflower, kava, skullcap, withania and bacopa (Braun & Cohen, 2015). It’s best to seek the help of a qualified professional when working with these herbs to gain therapeutic amount and understand potential interactions with other medications.
FOODS
The highest GABA foods, according to an analysis published in Preventive Nutrition and Food Science include brown rice germ, sprouted grains and spinach. Certain bacteria also produce GABA, which means fermented foods, such as yogurt, kefir and tempeh, can also help you get more GABA from the food you eat.
Foods with the highest GABA, according to a 2018 review (Briguglio et al. 2018) include: cruciferous vegetables (broccoli, cabbage, cauliflower, brussels sprouts); soy beans; adzuki beans; mushrooms; spinach; tomatoes; buckwheat; peas; chestnuts; sweet potatoes; sprouted grains; rice (specifically brown rice); and white tea.