Anxiety is a normal, healthy response that keeps us motivated, alert and focused in times that require our peak performance. It even helps us take action when we are being threatened or in danger. When anxiety does not go away and gets in the way of living and enjoying life, it becomes a chronic problem that requires professional intervention. Treatment for anxiety usually involves counseling, medication and lifestyle changes, such as in a diet.
Significance
When you are stressed, your body releases higher levels of the stress hormone cortisol. Too much cortisol can make you crave fatty, sugary and salty foods. While indulging in these foods provides a temporary fix, it actually increases your stress level. Making behavioral changes to incorporate making healthier food choices during times of stress will help reduce its effects. There are some foods you should avoid when you are feeling stressed and some that are good for reducing or alleviating it.
Caffeinated Foods/Beverages
According to the Health Central website, caffeine is the most common stress-inducing food consumed. One cup of coffee has 108mg of caffeine, and most people have a few cups of coffee per day. In small amounts, caffeine can help you stay focused and alert, but anything over 250mg has the opposite effect. You lose focus and become anxious, jittery and irritable. Limiting your consumption of caffeinated fare such as colas, chocolate, coffee and tea can reduce your anxiety symptoms.
White Sugar and Flour
Foods containing white flour and sugar decrease B vitamin levels in your body. This causes irritability and difficulty concentrating. In addition, eating pastries, cookies, cake and candy creates feelings of unhealthiness and increases anxiety levels.
Salt
Too much salt in the diet can lead to high blood pressure and increased nervous tension. Switching to unsalted pretzels or crackers and decreasing salt intake can help reduce feelings of anxiety and stress.
Protein
Foods high in protein that can energize you and are a healthier alternative to caffeine are chicken, lean beef, fish, yogurt, cheese, peanut butter, and fresh fruits and vegetables.
Starches and Carbohyrdrates
Starches and carbohydrates can induce a calming effect, but you must be careful not to overdo the carbs or you will feel more fatigued. Combining starches and carbohydrates such as rice, potatoes and pasta with protein can relax you without causing you to feel tired.
