Generalized anxiety disorder (GAD) is a common condition characterized by frequent emotional stress and nervousness that make it difficult to concentrate, sleep well or relax. You may also experience fatigue, muscle tenseness and irritability. In addition to treatment, which may involve individual counseling, support groups, relaxation exercises and/or medications, a healthy diet may help improve your symptoms. For best results, seek specific guidance from a qualified health care professional before making significant dietary changes.
The Diet Link
GAD can affect your eating habits. If issues surrounding food, eating or your body weight trigger anxiousness, you may have difficulty eating properly or experience worsened symptoms at meal times. But, your eating habits also provide a potential treatment tool. A nutritious diet, according to the University of Maryland Medical Center, may help reduce the impact of anxiety associated with GAD. Certain foods, beverages and dietary habits may also offset blood sugar and energy levels and exacerbate symptoms.
Beneficial Foods
Most healthy foods suit an anxiety disorder-friendly diet, but certain foods may provide exceptional benefits. MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin recommends increasing your carbohydrate intake, preferably in the form of fruits, vegetables and whole grains, for improved levels of serotonin -- a "feel-good" brain chemical. Protein-rich foods, such as poultry, nuts and low-fat dairy products, support blood sugar balance and provide tryptophan -- an amino acid that promotes feelings of calmness.
Foods to Avoid
Consuming excessive amounts of sweets and other refined carbohydrate sources, such as enriched breads, pasta and cereals, may cause blood sugar spikes and intensify anxiety. Caffeinated foods and beverages, such as chocolate, coffee and soft drinks, may pose similar effects. Food allergies and intolerances may also trigger anxiety disorder symptoms, according to cognitive-behavioral therapist Cynthia Last. Common allergens include dairy products, wheat, seafood, soy and nuts. If you feel that particular foods or ingredients worsen your condition, seek guidance and proper testing from your doctor.
Dietary Habits
If your anxiety symptoms center around your weight, food or eating, learning positive ways to improve your eating behaviors and attitudes is important. Seek guidance from your mental health care provider, if you feel challenged in these areas. Hall-Flavin suggests that people with anxiety disorders consume small, frequent meals and stay properly hydrated -- practices that may help prevent mood and energy imbalances. Incorporating foods you find soothing may also help relieve anxiousness. When possible, opt for healthy comfort foods, such as oatmeal with sliced banana, or whole-grain crackers with peanut butter. Eating in a pleasurable atmosphere, limited in distractions, and eating slowly may also enhance calmness.
References
- University of Maryland Medical Center: Generalized Anxiety Disorder
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- "Help for Worried Kids: How Your Child Can Conquer Anxiety and Fear; Cynthia G. Last; 2005
