Panic disorder is a chronic condition characterized by periods of severe anxiety or intense fear that can last minutes or hours, according to the University of Maryland Medical Center. It is a type of anxiety disorder that can produce symptoms such as nausea, vertigo, sweating, accelerated heart rate and chest pains. Panic attacks can occur as a response to specific stimuli, or they may occur without any specific trigger. Although food cannot cure panic attacks, nutritional choices may reduce the frequency and severity of attacks. Talk to your physician before altering your diet to address panic attacks. Nutrition is not a replacement for the attention of a physician or psychological professional.
Calcium-Rich Foods
Calcium is the most abundant mineral in your body and is best known for its role in maintaining strong teeth and bones. This mineral may also have a calming effect on your central nervous system and may help reduce the severity of panic attacks, according to Phyllis Balch, author of "Prescription for Nutritional Healing." It may also help your body maintain a regular heart rate during panic attacks, which may prevent damage to the heart muscles. Boost your intake of calcium by consuming dairy products, kale, spinach, broccoli, tofu, sesame seeds and kelp.
Pyridoxine-Rich Foods
Pyridoxine, also known as vitamin B-6, is part of the B complex family of vitamins. All of the B vitamins help regulate the function of the central nervous system; however, pyridoxine may be particularly effective at soothing your nerves, according to Herbs2000.com. It also helps your body absorb and use protein and fats from food sources for nervous system and brain cell repair. This may help reduce the effects of panic attacks. Avocados, walnuts, brown rice, sunflower seeds, eggs, poultry, potatoes and broccoli are rich sources of pyridoxine.
Zinc-Rich Foods
Zinc is a trace mineral that is essential for the synthesis of proteins from food sources and is necessary for the formation of strong bone cells. This mineral may also be useful for panic attacks -- it may help calm your central nervous system, according to Balch. Zinc may also boost the function of your immune system, which becomes compromised during periods of stress and anxiety. This may help ward off bacterial and viral infections during and after panic attacks. Increase your zinc intake by consuming foods such as black beans, fish, lentils, mushrooms, pumpkin seeds and alfalfa.
Whole Grains
Opt for whole-grain pastas, breads, bagels, tortillas and muffins instead of white-flour versions. White flour is a simple carbohydrate that may irritate your central nervous system, according to Balch. Conversely, whole-grain products provide nutrients and calories without increasing your risk for panic attacks. Also, whole-grain products are rich sources of B vitamins, which are essential for the management of anxiety and stress.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- Herbs 2000: Panic Attack
- University of Maryland Medical Center: Panic Disorder
- University of Maryland Medical Center: Panic Disorder Overview
