Hygienic and dietary rules
In the context of anxiety (phobias, OCD, GAD), today we will discuss hygienic and dietary guidelines. These guidelines aim to provide advice on lifestyle habits and complement the therapeutic elements you will teach your patient.
Key takeaways
- Regular cardio (20-30 min, 2-3 times a week) raises serotonin and eases anxiety.
- Stimulants (nicotine, alcohol, caffeine) worsen anxiety; favor green tea or decaf.
- A dessert at each meal, within a varied and balanced diet, supports serotonin levels.
- Regular, moderate sunlight and warm-toned lighting help trigger serotonin secretion.
- A fixed sleep schedule and regular sexual activity, via oxytocin, help reduce anxiety.
THE GUIDELINES
Sport
The first thing to discuss with your patient is the resumption of exercise. Exercise, as you know, has an impact as strong as antidepressants when practiced regularly. A primary piece of advice is to resume exercise, focusing on endurance sports, or "cardio." Examples include cycling, running, brisk walking, or swimming.
The idea is that regular exercise increases serotonin levels, creating a calming effect and improving mood. It is crucial to emphasize that regularity, not intensity, is key. Dr. Malbos recommends 20 to 30 minutes of exercise, 2 to 3 times a week.
Stimulants
Another hygienic and dietary guideline is to quit stimulants. If your patient smokes, they might think smoking calms them, which is incorrect. Nicotine is a stimulant that exacerbates anxiety.
Alcohol is also a stimulant and should be consumed only occasionally. If this is too challenging, the C2Addict software with its ecological environments containing craving cues can be an ideal therapeutic ally.
Caffeine is another stimulant, so it's important for anxious patients to avoid it. Dr. Malbos suggests green tea as an alternative, noting it is healthier. If your patient cannot do without coffee, suggest decaffeinated coffee.
Diet
"Eat desserts!" This is what you should tell your patients. A dessert at each meal increases serotonin levels. However, this doesn't mean having a cake every day. The goal is not to make the patient obese.
Other than this, there are no strict dietary rules. The diet should be as varied and balanced as possible. Dr. Malbos recommends the "Yuka" app to help patients understand which foods are good or bad for their health.
Light exposure
It is important for your patients to get exposure to sunlight, as this triggers serotonin secretion. Walking, sunbathing, and beach trips are advisable, but in moderation. The idea is not to spend an entire day in the sun, but to get regular exposure throughout the week.
The type of light is also essential. Patients should favor warm-toned lamps that mimic natural sunlight or sunset hues, avoiding cold, white light.
Important: Do not neglect bedside lamps; they are crucial.
Sleep
To maintain healthy sleep rhythms, advise your patients to go to bed at a fixed time, regardless of the hour, as long as it is regular.
If patients have difficulty falling asleep, they can try meditation, relaxation exercises, or C2Hypno.
Sexual activity
Often overlooked by patients, sexual activity is very important. Regular sexual intercourse can help reduce anxiety. Inform your patients that having regular sexual relations is beneficial.
Each orgasm results in the secretion of oxytocin in the brain, providing a calming effect that lasts for a week. Thus, recommending at least one sexual encounter per week is advisable. If your patient does not have a partner, masturbation is just as effective.
You can see that these hygienic and dietary guidelines are relatively simple to implement and play a significant role in reducing anxiety in anxious patients. Consistency is key.
Also, check out our article on slogans and Schultz relaxation.
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Frequently asked questions
What type of physical exercise should be recommended to an anxious patient?
Prioritize endurance activities such as cycling, running, brisk walking and swimming. Dr Malbos recommends 20 to 30 minutes of exercise, 2 to 3 times a week. Regularity is more important than intensity when it comes to increasing serotonin production.
Is coffee discouraged for anxious patients?
Yes. Caffeine is a stimulant that can increase anxiety. Dr Malbos suggests green tea as an alternative, or decaffeinated coffee if the patient cannot completely give it up.
Should desserts be avoided in anxious patients?
No. Having a dessert with each meal can promote serotonin production. The goal remains to maintain a varied and balanced diet without excess. The Yuka app can help patients identify foods that may be beneficial to their health.
How does light exposure affect anxiety?
Exposure to sunlight triggers serotonin production. Patients can be encouraged to walk, sunbathe or spend time at the beach, while avoiding prolonged exposure. Warm-toned bedside lamps that mimic natural light are also recommended.
What should be recommended to a patient who has difficulty falling asleep?
Recommend a consistent bedtime, regardless of the exact hour chosen, to help stabilize the sleep-wake rhythm. If the patient has difficulty falling asleep, meditation, relaxation or the C2Hypno app may help.
Does sexual activity have an effect on anxiety?
Yes. Each orgasm triggers the release of oxytocin, which may have a calming effect. Weekly sexual activity may be beneficial, and masturbation can provide similar effects when there is no partner.
How can a patient be helped to stop drinking alcohol alongside lifestyle and dietary measures?
As alcohol can worsen anxiety, consumption should remain occasional. If stopping proves difficult, the C2Addict software, with realistic environments containing craving-related cues, can be used as a complementary therapeutic tool.
Author
C2Care
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