With approximately 40 million sufferers in the U.S. alone, anxiety is one of the most prevalent mental health problems among adults, the National Institute of Mental Health explains. Although medications, cognitive therapy and relaxation techniques can be effective ways to quell your nerves, food can also have a profound effect on your ability to cope with stress. By making several dietary adjustments, you may be able to reduce symptoms of anxiety.
Function
An anxiety-fighting diet can be an effective way to boost your mood, especially if you want to supplement or avoid traditional anxiety treatments such as medication and psychotherapy. According to the integrative health resource DrPodell.org, some alternative treatments for anxiety--including diet--can improve your overall health and bolster your body's natural healing systems, increasing your ability to overcome both physical and mental conditions. MayoClinic.com psychiatrist Daniel K. Hall-Flavin, M.D. adds that a well-designed diet can help you stay energized throughout the day, which makes you better equipped for handling stress and staying calm.
Features
An anti-anxiety diet embraces foods and eating habits that promote calmness. As Daniel K. Hall-Flavin, M.D. explains, carbohydrate-rich foods such as whole grains, starchy tubers and beans can increase serotonin levels in your brain, leading to greater feelings of relaxation. Foods high in the amino acid tryptophan--such as bananas, oats, milk, cheese, poultry, soy, nuts, sesame seeds and peanut butter--can also cause your brain to release mood-boosting chemicals, helping you feel calmer. A diet treatment for anxiety limits caffeine and alcohol, both of which can cause or aggravate feelings of anxiety. Small, frequent meals can prevent blood sugar swings, helping you maintain an even mood, and drinking plenty of water can ward off dehydration-induced irritability.
Benefits
Unlike some medications and therapy, the cost of an anxiety-fighting diet is generally low--making it an accessible treatment even if you don't have insurance or abundant finances. Diet treatments also avoid the potential side effects of anti-anxiety medications, which can include chemical dependence, drowsiness, fatigue, clumsiness, slow reflexes, dizziness, lightheadedness, impaired thinking, memory loss, slurred speech, confusion, depression, blurred vision and nausea--some of which increase your risk of having serious accidents due to sleepiness and poor coordination, HelpGuide.org explains. When effective, a diet treatment for anxiety may help improve your quality of life by minimizing episodes of anxiety.
Effectiveness
By eliminating dietary triggers for anxiety and embracing foods that soothe, you may improve your overall mood--but the effectiveness of diet isn't universal as an anxiety treatment, and food may not conquer this condition completely. Daniel K. Hall-Flavin, M.D. states that some people may require additional treatments in order to overcome anxiety, including medications and psychotherapy. If an anti-anxiety diet offers only partial relief for your symptoms, consider using conventional treatments, relaxation techniques or other anxiety-fighting strategies.
Warning
If you experience severe anxiety that interferes with your quality of life or prevents you from functioning normally, contact a mental health professional rather than attempting to treat your symptoms through diet. The Stress, Anxiety and Depression Resource Center recommends seeking help immediately if you experience an anxiety attack alongside chest pain, difficulty breathing, sweating or pain in your neck, arm or jaw.
References
- National Institute of Mental Health: The Numbers Count: Mental Disorders in America
- MayoClinic.com: Coping With Anxiety: Can Diet Make a Difference?
- DrPodell.org: Alternative Treatments for Anxiety, Depression, and Stress-Related Disorders
- HelpGuide.org: Anxiety Medication: What You Need to Know About Anti-Anxiety Drugs
- Stress, Anxiety and Depression Resource Center: Anxiety Attacks
