Anxiety can affect how a person approaches everything from work to diet. Some people use food as a coping mechanism to deal with stress, while others forgo food altogether when they are suffering from anxiety. Certain foods can make anxiety worse, while others may reduce the symptoms. A healthy diet can make a big impact when a person is combating anxiety, reports the Mayo Clinic.
Features
Stress and anxiety can lead to a host of unhealthy eating behaviors, from under-eating to binging on junk food, reports Psychology Today magazine. Although the initial energy boost from a high-sugar and high-fat snack can alleviate stress temporarily, these foods tend to aggravate symptoms of anxiety in the long term. A change in diet will not eliminate symptoms in people with a severe anxiety disorder, but it can help. In a study reported in Psychology Today, nearly 90 percent of study participants reported a significant improvement in mental health after they made changes to their diet and eating behavior.
Foods That Help
The amino acid tryptophan can improve mood and encourage a sense of relaxation in people with anxiety, according to the Mayo Clinic. Foods containing tryptophan include poultry, cheese, soy, bananas, sesame seeds, milk and oats. An increase in carbohydrates in the diet can also help counter anxiety symptoms. Carbs elevate serotonin levels in the brain, which promotes a feeling of calm. Complex carbohydrates such as whole grains are more effective than simple carbohydrates such as sugar. B vitamins are also beneficial and can be found in fish and dark green leafy vegetables, reports Psychology Today.
Foods to Avoid
Certain foods can aggravate the symptoms of anxiety. Because it is a stimulant, caffeine can increase nervousness and should be avoided. Alcohol can also intensify the symptoms of anxiety as it is metabolized by the body. People with anxiety should avoid foods to which they are sensitive, such as wheat, corn, dairy or shellfish. In addition to physical discomfort, food sensitivities can trigger mood shifts, the Mayo Clinic reports.
Strategy
For people with anxiety, how you eat is as important as what you eat. The Mayo Clinic recommends eating small meals throughout the day, which keeps blood sugar stable. People who forget about food when they are stressed should plan meals in advance and stick to a consistent eating schedule. People who binge on junk food to cope with anxiety should purchase healthy snacks to have on hand.
Considerations
According to research reported by the American Psychiatric Association in 2005, there is a strong link between eating disorders and anxiety. In a study of 672 people with eating disorders by the Price Foundation Collaborative Group, more than two-thirds reported experiencing an anxiety disorder at some point in their life. The majority said they experienced the anxiety disorder well before the onset of their eating disorder. This could mean people with anxiety disorders are predisposed toward eating disorders.
