Gut Health, Circadian Balance & Habit Science: Holistic Approach to Anxiety

• by Nehha Bhatnagar (written through clinical experience and class notes using AI for formatting)

  
  

Understanding Anxiety Through a Holistic Lens

Anxiety is not just “in the mind.” It’s often a physiological signal from the body asking for balance. Lets see how gut health, metabolic stability, circadian hygiene, and habit formation profoundly affect anxiety and overall well-being.

We discussed how to distinguish between false anxiety — biologically driven — and true anxiety — a psycho-spiritual call for alignment. The goal: to practice upstream prevention through nutrition, movement, sleep, environment, and mindful supplementation.

Anxiety can feel crippling and hence knowing between true and false is helpful

Gut Microbiome and Health Foundations

Antibiotic Overuse & Microbiome Disruption

• Routine antibiotic prophylaxis can damage beneficial gut bacteria, leading to dysbiosis.

• Overuse may not prevent infections and often increases the risk of yeast overgrowth and thrush.

  
  

Microbiome Roles in Health

Your gut microbiome supports digestion, detoxification, micronutrient synthesis, and the production of short-chain fatty acids (SCFAs). It also regulates the serotonin and melatonin pathways — nearly 90% of serotonin (feel-good hormone) is produced in the gut!

Research Highlights

• Nurses’ Health Study (April 2022): Midlife antibiotic use (≥2 months over several years) was associated with reduced global cognition, learning, and memory.

  
  

• Nature Journal: Switching from an animal-heavy (Atkins-style) diet to a whole-food, plant-based diet rapidly altered microbiome composition and gene expression. Animal breakdown products triggered inflammation via bilophilia species — demonstrating how food inputs change genetic activity.

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Dietary Guidance

Prioritize fiber-rich and diverse plant foods — “happy foods” for your microbiome. These foods rapidly shift both microbial balance and gene expression.

Simple Gut-Check Practice

Observe your stool as a gentle diagnostic tool:

• Dark brown: generally healthy.

• Chalky: possible lack of green pigments.

• Yellow: may indicate infection.

• Overly foul odor: possible toxin load or imbalance.

  
  

  The Bristol Stool Chart is helpful to look at too

  
  

  

  Fibre helps the stools function optimally

  
  

Anxiety Framework: False vs. True Anxiety

False Anxiety

Physiologically rooted imbalances such as:

• Gut dysfunction or dysbiosis

• Nutrient deficiencies

• Blood sugar instability

• Inflammation or hormonal imbalance

• Sleep deprivation

• Excess caffeine, alcohol, or screen time

  
  

True Anxiety

A psycho-spiritual signal — guiding us back toward meaning, purpose, and unmet needs such as connection, rest, and authenticity.

Upstream Prevention

Address “root causes below the neck” — stabilize the body before only treating the mind.Movement, nutrition, and environment are the foundations of mental health.

Blood Sugar & Metabolic Stability

Modern diets often create dysglycemia — blood sugar spikes followed by insulin surges, cortisol release, and cravings.

Simple Rehabilitations:

• Choose real, complex carbohydrates over refined foods.

• Add healthy fats (e.g., coconut, avocado, or seeds or nuts) between meals to prevent crashes.

Stabilizing blood sugar can dramatically reduce panic and anxiety symptoms, enhancing overall resilience.

“Health is not a fragile end-state; it’s the foundation that allows us to live fully.”

Completing the Stress Cycle & Circadian Hygiene

Closing the Stress Loop

The body needs to complete the stress response. Helpful practices include:

• Shaking or dancing (1–2 minutes)

• Crying, laughing, cuddling

• Singing, breathing, or creative expression

• Progressive muscle relaxation

These signal the nervous system that it is safe again.

Light, Sleep & Circadian Rhythm

The suprachiasmatic nucleus (SCN) in the brain responds to light. Blue light at night raises cortisol and disrupts sleep.

Practical Strategies:

• Wear blue-blocking glasses or simply minimize screen use after sunset.

• Use warm or fire-like lamps (think Homa ritual aesthetics).

• Avoid night shifts when possible.

• Align sleep with natural light-dark cycles.

Habit Science & Behavioral Design

The Habit Loop: Cue → Routine → Reward

Our brain automates repeated behaviors to conserve energy. Dopamine rewards novelty, which is why social media feels addictive.

Building New Habits

Neuroplasticity allows new pathways to form in 67 days.

Core principles:

• Make behaviors easy, enjoyable, consistent.

• Add micro-celebrations to reinforce them.

• Intercept cues: change routes to avoid triggers.

• Redesign environment: remove junk food, create “green zones.”

Decision Context Matters

• Make lifestyle decisions in nature (“Vitamin N”) rather than under fluorescent light.

• Move before screen time — even 10–20 minutes of jumping or yoga can reset your brain.

The brain prioritizes survival over happiness; it consumes high glucose and offloads non-essentials. Raising vitality (prana) and awareness helps override subconscious patterns.

Integrative Nutritional & Herbal Supports

Addressing constipation, insomnia, and anxiety together often yields the best outcomes.(Always consult a qualified practitioner before use.)

Concern	Suggested Support	Notes / Dosage
Constipation	Haritaki, Rhubarb, Triphala	Gentle bowel regulation
Anxiety & Stress	Ashwagandha	~5 g/day initially, then 2 g twice daily
Menopausal Support	Shatavari	~15 g/day, divided doses
Sleep & Calm	Shankhapushpi, Valerian, Tagara root, Jatamansi	Take at night
General Health	Chyawanprash	~2 tbsp/day
Anti-aging & Immunity	Guduchi	1–2 g/day; glandular and brain support
Antimicrobial Support	Garlic	Raw or capsule form (up to ~10/day)
Fast-acting Calm	Lavender	1–6 pills; onset ~10 minutes
Stress, Sleep, Digestion	Magnesium (glycinate)	High-absorption forms recommended

Integrative Takeaways

• Stabilize before you escalate — blood sugar, gut health, and circadian rhythm must come before medication or purely talk-based therapy.

• Integrate somatic stress-completion, environmental design, and habit interception for sustained results.

• Recognize false anxiety as a physiological imbalance, while honoring true anxiety as spiritual feedback guiding your life.

  
  

Risks & Considerations

• Overuse of antibiotics can impair cognition and microbiome integrity — use only when clearly indicated.

• Nighttime blue light exposure undermines recovery.

• Habit change demands consistency — expect ~2 months for deep rewiring.

  
  

Action Steps for Teams & Individuals

• Nutrition Lead: Create a whole-food, plant-forward meal plan emphasizing fiber & fermented foods.

• Clinical Team: Design a False vs. True Anxiety Checklist covering gut, sleep, and blood sugar health.

• Behavioral Health Team: Develop a Habit Interception Toolkit (cue mapping, route shifts, micro-celebrations).

• Sleep Coach: Offer a Circadian Hygiene Guide with light, sleep, and stress completion practices.

• Integrative Medicine Team: Finalize a Herbal & Supplement Reference (dosages, contraindications).

  

  Vitamin N (Nature) is an overlooked cure

Final Reflection

When we align physiology with consciousness, the nervous system feels safe enough to let go of fear. Through gut nourishment, rhythm, and compassion, we don’t just manage anxiety — we transform it into clarity and strength.

P.S- Orthomolecular Medicine has some solid evidence on a whole host of supplements such as Vitamin B3 in the form of Niacin, and Vitamin C, amongst others that show significant results for anxiety issues.

Agnihotra Homa Therapy has been shown to be extremely effective with any mental afflictive states. Reach out to me on connect@theholisticshala.com to learn more on this ancient practice.

If this blog was helpful to you, you may wish to consider a community of like-hearted professionals at a nominal rate today! Visit www.theholisticshala.com to know more.