Panic disorder describes anxiety characterized by repetitive, unexpected bouts of overwhelming fear called panic attacks and intermittent worry. Panic attacks may also cause physical symptoms such as dizziness, rapid heartbeat, breathing difficulty and abdominal discomfort. Effective treatment typically involves medication and psychotherapy with a counselor trained in cognitive behavioral therapy, according to the National Institute of Mental Health. A nutritious, balanced diet may enhance conventional treatment and help minimize your symptoms.
Fruits and Vegetables
Fruits and vegetables are superior sources of vitamins, minerals and antioxidants -- nutrients that help protect your body from infections and disease, including those that may trigger or worsen anxiety symptoms. Author of "100 Questions & Answers About Panic Disorder" Carol Berman recommends eating a healthy diet, rich in fruits and vegetables, as a useful preventative measure against panic attacks.
Whole Grains
Whole grains contain all nutritious aspects of the original grain; they are unrefined. As a result, they digest slowly and have a milder impact on your blood sugar levels than refined grains, such as white flour. The University of Maryland Medical Center recommends managing your blood sugar levels by eating frequent meals containing healthy foods, such as whole grains, for improved anxiety disorder symptoms. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, whole wheat spaghetti, steel-cut or old fashioned oatmeal, barley soup, wild rice, long-grain brown rice, quinoa and air-popped popcorn.
Low-Fat Dairy Products
Low-fat dairy products such as skim and low-fat milk, yogurt and cheeses provide valuable amounts of protein that support blood sugar balance, and nutrients such as calcium and vitamin D. Dairy products are also rich sources of tryptophan -- an amino acid that promotes positive moods and relaxation, according to MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin. Since high-fat dairy products are high in saturated fat, choose lower-fat varieties most often. If you do not consume or tolerate dairy products, consume soy and/or lactose-free equivalents for similar benefits.
Fish and Poultry
Fish and poultry also contribute rich amounts of protein and tryptophan to your diet. Fatty fish such as tuna, salmon, mackerel, herring, halibut and sardines provide the additional benefits of omega-3 fatty acids -- essential fats that promote positive brain function, according to the University of Maryland Medical Center. Omega-3 fats may help improve anxiety and other panic disorder symptoms associated with brain chemical imbalances or abnormalities. Choose the leanest cuts of poultry, such as skinless chicken and turkey breasts and poultry egg whites, most often. Healthy cooking methods include baking, broiling and grilling fish and poultry in light amounts of olive oil or nonstick cooking spray.
References
- National Institute of Mental Health: How to Get Help for Anxiety Disorders
- "100 Questions & Answers About Panic Disorder"; Carol Berman; 2009
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- University of Maryland Medical Center: Anxiety
- University of Maryland Medical Center: Omega-3 Fatty Acids
