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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Hangxiety – those feels after the night before

July 23, 2019 by aletheam Leave a Comment

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Have you experienced it? The post alcohol anxiety, feeling unsettled, guilty or overwhelmed? There is a reason for this and a relationship between alcohol, neurotransmitters and alcohol.

Alcohol consumption boosts dopamine levels in the brain, the reward pathway or the dopamine pathway, is essentially overloaded and feelings of euphoria can occur. This can lead to repeated behaviour and seeking that dopamine rush again, which can amongst other factors lead to addiction.

Alcohol affects neurotransmitters, it slows the release of glutamate and increases the release of gamma-aminobutyric acid (GABA) and dopamine. The result is a mix of brain chemicals where some increases make you feel good and others enhance feelings of calm and often depression – all in all pretty damn confusing for the brain.

Glutamate can cause feelings of anxiety which is why alcohol can make us feel good as it decreases glutamate. Glutamate and GABA are at opposite ends of the see-saw, if there are high amounts of alcohol consumed there will be high amounts of GABA.

The issue with this is our bodies are super smart and constantly are trying to create balance, known as homeostasis. Due to the high GABA, the body will increase levels of glutamate which can result in anxiety.

This post alcohol anxiety is often worse in shy people, people experiencing stress and women in the luteal phase of their menstrual cycle.

If you are experiencing the hangover anxiety it’s a great idea to eat unprocessed whole foods particularly food high in B vitamins (think vegetables, free range eggs, fish, bananas, avocados and whole grains) as this helps minimise glutamate by helping it convert to GABA (the calming one). Avoid stimulants such as coffee, alcohol and sugar, get moving – head out for a walk or a gentle run, 5-10 minutes of diaphragmatic breathing and enjoy some sunshine.

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HELLO!

HELLO!

I'm Alethea, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.

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Gut Health: How to have a rockin’ microbiome

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🌱| ℕ𝕦π•₯π•£π•šπ•₯π•šπ• π•Ÿπ•šπ•€π•₯ (π”Ήβ„π•Šπ•”β„•π•¦π•₯𝕄𝕖𝕕)
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#goldcoastnutritionist #sportsnutrition

🌿      𝔸𝕝𝕖π•₯𝕙𝕖𝕒 π•„π•šπ•π•π•€      🌿
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? πŸ€” 

Some examples of this are below.

🩸 Biotin (vitamin B7) can lead to altered results in thyroid testing by falsely elevating T3 and T4 and by affecting troponin (a biomarker for heart attacks). Biotin is often found in B vitamins, prenatal supplements and often seen in hair/nails growth products.

🩸Strenuous exercise or alcohol consumption prior to testing can alter iron studies and other markers including creating kinase, thyroid hormones, albumin, bilirubin and CRP. Alcohol should be avoided 24-48hrs prior to testing.

🩸Timing - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

🩸Fasting - recommended prior to most blood tests. An overnight fast and having blood taken first thing in the morning is ideal for most testing. It is important however, to be hydrated when testing is done as dehydration can affect some markers. I’m talking water for hydration, avoid caffeine πŸ˜‰

🌱General advice is avoid supplementation approximately three days prior, avoid strenuous exercise and alcohol, maintain a similar diet with a fasting period the night before whilst remaining hydrated. This is very general and will change with the individual and current treatment so always speak to your practitioner before ceasing any supplementation/medication.
Add some potato and this is my food heaven 😍 Add some potato and this is my food heaven 😍
Athletes are often at higher risk of injury, which Athletes are often at higher risk of injury, which makes sense right, if you are involved in physical activity you are more likely to obtain an injury than sitting on the couch. Of course the benefits of physical activity over sitting on the couch are numerous, so don’t at me πŸ˜‰

Investigating why the athlete is injured is always an essential step. Worthy considerations to minimise future risk are to assess if the athlete is energy deficient, review mechanics, insufficient sleep and/or rest days, lack of strength training to name a few.

Then it’s all about recovery which involves physical rehab with a chosen practitioner such as physio, myotherapy, acupuncture, massage with reputable practitioners. And then there is nutrition! 🍏πŸ₯©βœ¨

Consuming adequate energy is necessary for healing, however some key nutrients to consider are:

✨Fractures: focus on bone building nutrients - calcium, vitamin D, magnesium
✨Inflammatory conditions (ones that end in β€œitis”- anti-inflammatory nutrients and antioxidants such as omega3, curcumin, berries, vitamin A, C, E. Not nutrition related however I found great relief in rolling the foot on a frozen water bottle for plantar fasciitis!!
✨Joint pain - grass fed hydrolysed collagen - taken in the hour prior to strength training is πŸ‘ŒπŸΌ
✨Muscle injuries - adequate protein and BCAAs can be helpful here too.

If you are finding you have recurrent injuries, stress fractures, joint pain, get in touch and we'll get you on the road to feeling great πŸ‘
Tuna Salad πŸ₯— Old favourite 😍 Tuna Salad πŸ₯— Old favourite 😍
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