Diet can make a huge difference in your anxiety level. You might find that changing your diet lessens anxiety --- or you might find that your anxiety disorder is not so easily vanquished. That said, a healthy diet can greatly reduce anxiety, even if it doesn't cure it. Unlike anxiety drugs, a healthy diet has no unpleasant or harmful side effects, so there is certainly no harm in trying this natural method of curing anxiety. Getting rid of anxiety via dietary means consists of eliminating offending foods and substances from your diet and replacing them with healthy, whole foods.
Step 1
Eliminate MSG --- monosodium glutamate --- from your diet. Free glutamate acid from this common food additive can cross the blood-brain barrier and cause neural injury and death. Such findings are the reason why MSG cannot be added to baby food, according to Assumption University researcher David Tin Win.
Step 2
Get rid of sources of aspartame. Like MSG, this chemical, commonly used to sweeten diet sodas, is an excitotoxin. In the scientific community, there is concern that one of its metabolites, aspartate, may increase the risk of a variety of neurological disorders. While aspartame may or may not have an effect on anxiety, it will not hurt to eliminate it from your diet and see.
Step 3
Avoid sugar and refined carbohydrates. They can cause a spike in your blood sugar which, when it drops, can cause trembling, palpitations and other signs of anxiety. Eating large meals can also cause blood sugar spikes. Eat small meals, spaced evenly throughout the day.
Step 4
Increase your consumption of foods that are high in magnesium. A magnesium deficiency can cause anxiety and panic attacks, so make sure you get enough of this mineral. Magnesium is also reported to relax muscles, which is why many people soak in Epsom salts, which are rich in magnesium. Adding it through diet can have a similar effect in some individuals. Foods high in magnesium include almonds, beans, spinach and barley.
Step 5
Eliminate caffeine from your diet. Caffeine stimulates the central nervous system. When you are under stress, your central nervous system is already over-stimulated. Caffeine adds to this effect, increasing the symptoms of anxiety. Coffee, chocolate and energy drinks are sources of caffeine to watch out for.
Tips and Warnings
- Exercise daily. Exercise can greatly reduce anxiety and is an ideal complement to an anti-anxiety diet.
- Consult your doctor before beginning any new diet, or if your problems with anxiety persist or worsen.
References
- Assumption University of Thailand: MSG --- Flavor Enhancer or Deadly Killer (PDF)
- University at Buffalo: Nutrition
- "The Anxiety and Phobia Workbook"; Edmund J. Bourne, Ph.D.; 2005
- University of Mary Washington: Magnesium
