Butterflies in the stomach, a racing heart and jittery feelings are just a few of the unpleasant sensations of anxiety. A certain degree of anxiety is a normal part of life and plays an important role in keeping us safe and motivating us to find solutions to problems. But when the butterflies never seem to go away, and constant worry starts to interfere with your daily life, you may have an anxiety disorder. While there are many strategies to help you deal with anxiety, don't overlook the effect of the foods you eat.
Brain Chemistry and Food
Different areas of the brain communicate by sending messages to one another, notes Margaret Wehrenberg, author of "The 10 Best-Ever Anxiety Management Techniques." Those messages are relayed through the work of chemicals called neurotransmitters. Many neurotransmitters work collectively in your brain, but the two that are believed to have the greatest effect on anxiety are serotonin, a mood regulator, and GABA, or Gamma-Aminobutyric Acid, an inhibitory neurotransmitter that prevents overexcitement of the brain.
To boost production of both these neurotransmitters a diet rich in complex carbohydrates is suggested. Dr Eric Braverman author of the book "The Edge Effect: Achieve Total Health and Longevity With The Balanced Brain Advantage" suggests eating GABA producing foods such as: almonds, bananas, broccoli, brown rice, halibut, lentils, oats and whole grains, citrus fruits, spinach and other green leafy vegetables. The amino acid tryptophan is necessary for the production of serotonin. Complex carbohydrates are a rich source of tryptophan as is dairy and poultry.
Dietary Minerals
Minerals such as calcium and magnesium are also important in preventing anxiety. They work in tandem to help bring about a sense of relaxation. Foods rich in calcium include dairy products such as milk, yogurt and cheese; kale and other green leafy vegetables; fish such as sardines, whitebait and salmon; fruits such as figs, apricots and oranges; tofu; and eggs. Magnesium is abundant in almonds, walnuts, pecans, beans, green leafy vegetables, and sunflower and pumpkin seeds.
Foods and Beverages to Avoid
People prone to anxiety should avoid stimulants such as caffeine, found in coffee, tea, soda and chocolate. Instead of coffee or black tea, Wehrenberg recommends drinking herbal teas with calming effects such as kava and chamomile. Alcohol should also be avoided; while it may help you feel more relaxed initially, you'll become agitated as it is metabolized. Wehrenberg also recommends avoiding simple sugars, which cause blood sugar to rise and fall quickly. The drop in blood sugar creates a feeling of anxiety in the body. Wehrenberg suggests eating more complex carbohydrates with small portions of protein to help stabilize blood sugar levels.
References
- "The 10 Best-Ever Anxiety Management Techniques"; Margaret Wehrenberg; 2008
- "The Edge Effect: Achieve Total Health and Longevity With The Balanced Brain Advantage"; Eric R. Braverman, M.D.; 2005
- Acu-Cell Nutrition: Calcium and Magnesium Deficiency
