Everyone feels nervous or stress at times. When feelings of nervousness or stress continue throughout the day for a prolonged period of time and affect daily life at home or work, they are called a disorder. Generalized anxiety disorder is characterized by continuous worry or fear. Other symptoms may include difficulty concentrating or sleeping, anger, irritability and physical symptoms such as sweating, nausea and muscle tension. Lifestyle choices, including what and how food is eaten, affect coping ability and responses to stress.
Foods to Avoid
Because anxiety is associated with heightened arousal and sensitivity, avoid foods that are stimulating. Foods that have a stimulating affect include caffeine, nicotine, sweets and refined foods. Avoid caffeinated coffee and soda and sugary foods such as candy and cake. Avoid foods with chemical additives such as preservatives, hormones and salt. Many prepackaged foods including potato chips, pre-made dinners, sausages and sandwich meats that contain preservatives and salt. Be aware of meats with hormones added. Refrain from or drink minimal amounts of alcohol. Be aware of food allergies and avoid foods that cause an allergic reaction.
What to Eat
Many foods increase the body's ability to function, enhancing ability to cope with stress. Certain foods induce relaxation. MayoClinic.com recommends eating foods with whole grain carbohydrates, such as oats and whole wheat, and foods with tryptophan, including milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds. Healthyplace.com lists several foods that can assist with remaining calm, including soda water, avocado, garlic, onions, asparagus, molasses, celery, spinach and wheat germ. Drink water throughout the day because dehydration can cause anxiety-like symptoms.
Nutrients
Bodies require certain vitamins and minerals to function properly and a deficiency of certain nutrients can reduce the ability to manage stress and may increase feelings of anxiety. According to Healthyplace.com, vitamins and minerals that can reduce anxiety include magnesium, B vitamins and calcium. Green vegetables, beans, nuts and seeds provide magnesium. B vitamins are found in green vegetables, legumes, seafoods, eggs and dairy products. Look for foods fortified with B vitamins. Dairy products including milk and cheese and foods fortified with calcium are good sources of calcium.
Eating Habits
How food is consumed can affect feelings of anxiety. Hunger increases irritability and decreases concentration. Don't skip meals and eat small meals throughout the day. Eat slowly, savoring and chewing each bite to aid digestion and give your body time to recognize when it is full.
