While everyone experiences anxiety on occasion, severe or long-lasting symptoms that detract from your usual life may indicate an anxiety disorder. Anxiety attacks refer to sudden-onset anxiety symptoms, such as increased heart rate, severe nervousness, irritability and/or difficulty breathing. In addition to psychotherapy, managing stressful situations and taking doctor-prescribed medications, when needed, as well as a healthy diet, limited in certain foods, may help reduce your symptoms. For best results, seek specified guidance from a qualified professional.
Carbohydrates
Carbohydrates may play an important role in anxiety disorder and the frequency and severity of anxiety attacks. Carbohydrates help your body produce calming, feel-good brain chemicals, such as dopamine and serotonin. According to a report published in "Psychosomatics" in March 2006, severe carbohydrate restriction can trigger panic attacks and other anxiety disorder symptoms in some people. Since increasing your carbohydrate consumption tends to do the opposite, incorporate carbohydrates into your meals and snacks regularly may improve your symptoms. Choose complex carbohydrate sources, such as whole grains, fruits and vegetables, most often, as they promote blood sugar and energy balance and provide more nutrients, fiber and protein than refined sources, such as white bread.
Snack Foods
The foods you choose to snack on can also affect your anxiety symptoms. Processed snack foods, such as potato chips, candy and ice cream, contain rich amounts of added sugars, which can offset your blood sugar levels and your moods. Snacking on foods that contain tryptophan -- an amino acid that promotes relaxation -- is a useful dietary strategy managing anxiety, according to Mayo Clinic psychiatrist Dr. Daniel K. Hall-Flavin. Valuable sources of tryptophan include bananas, milk, cheese, nuts, oat cereals, peanut butter and sesame seeds. While these foods won't likely trigger or "cure" an anxiety attack, incorporating them into your diet regularly may help reduce the severity or frequency of your symptoms. Keep anxiety-friendly snack foods in your home and/or work place to help prevent sudden energy crashes or intense hunger.
Protein-Rich Foods
Protein-rich foods, such as meat, poultry, fish, yogurt and legumes, digest slowly compared to other foods. For this reason, they, too, promote blood sugar balance. Lean chicken and turkey are additional sources of tryptophan. Since tryptophan requires carbohydrates to enhance relaxation, consume protein-rich foods as components of nutritious, balanced meals routinely. Since high-fat protein sources, such as red and processed meats, contain saturated fats, choose skinless white-meat poultry, egg whites, low-fat yogurt and fish more often. Legumes, such as beans, lentils and split peas, provide relatively balanced amounts of protein and fiber and contribute very little fat. Fatty fish, such as salmon, albacore tuna, herring and sardines, provide omega-3 fatty acids -- healthy fats that support brain function and heart health. According to the University of Michigan Health System, omega-3 fats may help alleviate symptoms related to anxiety and panic attacks.
Caffeine and Alcohol
As a stimulant, caffeine can cause anxiety-related symptoms, such as edginess and increased heart rate. Caffeine can also make you feel "jittery" and interfere with sleep, according to Hall-Flavin, making it more difficult to manage your symptoms. If you're on the verge of experiencing an anxiety attack, drinking coffee, black tea or an energy drink may trigger or worsen your attack. Alcohol can also disrupt sleep and cause irregular moods and, in some cases, anxiety symptoms. Daytime sleepiness caused by caffeine and/or alcohol can increase emotional irritability and motivate you to consume more caffeine, which then leads to additional troubled sleep. Limit or avoid decaffeinated coffee and chocolate, which contain modest amounts of caffeine, if you're particularly sensitive to the stimulant.
References
- University of Maryland Medical Center: Anxiety
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- "Psychosomatics"; A Case of the Re-Emergence of Panic and Anxiety Symptoms After Initiation of a High-Protein, Very Low Carbohydrate Diet; Mark J. Ehrenreich, MD et al.; April 2006
- University of Michigan Health System: Anxiety, Nervousness and Panic Attacks
