Panic attacks are characterized by sudden feelings of very intense anxiety. Often, in a panic attack the heart races, and the stress hormones (adrenaline and epinephrine) surge as the body prepares for a serious emergency. Only there is no serious emergency. Panic attacks can strike during calm activities. Certain nutritious foods help ensure proper function of the nervous system and increase the amount of calming brain chemicals, or neurotransmitters, in the body.
Calming Carbohydrates
Complex carbohydrates, found in foods such as potatoes, whole wheat bread and pasta, whole grain cereal (such as oatmeal), and root vegetables, increase the amount of serotonin in the brain. Serotonin is a chemical messenger, or neurotransmitter, that plays a key role in improving mood, calming the mind, and regulating hunger and sleep patterns. Low levels of serotonin are associated with a depressed mood. Because panic attacks may be associated with depression, and/or occur during periods of low emotions, eating foods that stimulate serotonin is beneficial. Other carbohydrate-rich foods include fruits, such as apples and bananas.
Vitamins
Certain B vitamins are essential for the proper functioning of the nervous system. Vitamin B-6, thiamin and folic acid may help regulate amino acids such as tryptophan, which is a precursor to serotonin. Eating enough vitamin B-6 rich foods, such as eggs, pork, carrots, lentils, turkey, potatoes, and soybeans, helps elevate serotonin. Vitamin C is necessary for normal function of the adrenal gland, which produces adrenaline and other stress hormones during a panic attack. It is also essential for a healthy immune system. Panic attacks can take a toll on the body and depress the immune system. Vitamin C rich foods include guava, citrus fruits, bell peppers, cabbage, potatoes, strawberries and Brussels sprouts.
Minerals
Magnesium is essential for easing muscular tension and may reduce anxiety. In addition, stress can deplete the body of magnesium, which may cause additional anxiety. Consume plenty of magnesium-rich foods, such as seafood, rice, barley, whole grain bread, nuts such as almonds, oatmeal and soybeans. Chromium is a trace mineral. Deficiency is common in those who consume too much sugar and/or alcohol as well as those who consume mainly processed foods. Chromium deficiency may cause symptoms of anxiety, such as nervousness and shakiness. Brewer's yeast offers the most chromium, but other foods rich in this mineral include seafood, prunes and peanut butter.
References
- Journal of Clinical Psychiatry; Panic disorder: diagnosis, epidemiology, and clinical course; RM Hirschfeld; 1996
- Neuromolecular Medicine; Dietary amino acids and brain serotonin function; implications for stress-related affective changes; CR Markus; May 2008
- Nutrition for Foodservice and Culinary Professionals, 7th Ed.; KE Drummond and LM Brefere; 2010
