An anxiety or panic attack may strike without warning, resulting in intense feelings of fear, loss of control and related physiological symptoms. Consuming the right or wrong types of food, beverages and vitamins may contribute to anxiety. Shaheen Laklan and Karen Vieira with the Global Neuroscience Initiative Foundation write that recent research findings provide evidence for how proper nutrition may help improve many types of mental health problems, including anxiety.
Foods to Avoid
Certain foods and beverage may contribute to anxiety and anxiety attacks. Caffeine, alcohol and illegal drugs should be avoided. While alcohol may initially have a calming effect, Dr. Daniel Hall-Flavin, writing for the Mayo Clinic, warns that once the body begins processing alcohol, symptoms associated with anxiety may develop. Further, consumption of alcohol may result in feelings of jumpiness or being on edge, mimicking or even triggering anxiety. Very low-carbohydrate diets may contribute to anxiety symptoms as well. In a study conducted by GD Brinkworth and others with the Commonwealth Scientific and Industrial Research Organization, very low-carbohydrate diets eaten for one year, when compared with low-fat diets, was associated with more anxiety symptoms.
Vitamins and Supplements
Certain supplements and vitamins may effectively reduce how often anxiety and anxiety attacks occur. Many individuals in the general U.S. population, particularly those with mental illness, lack certain essential nutrients in their diets, writes Lakhan and Vieira. Improving nutrition, by consuming vitamins, minerals and omega-3 fatty acids, may improve anxiety. Amino acids found in some supplements promote certain neurotransmitters that may improve mental health problems. Inosital, a supplement that promotes the neurotransmitter serotonin in the brain, may limit anxiety attacks and their severity, according to MayoClinic.com.
Proper Diet
Besides maintaining a proper diet, consuming regular, small healthy meals may help improve mood. The Anxiety Disorders Association of America cautions against skipping meals. Dr. Hall-Flavin recommends eating meals including complex carbohydrates, which may increase serotonin. Meals and snacks including whole grains may have a calming effect. Simple carbohydrates, such as sugar, are not as helpful. Remaining hydrated by drinking plenty of water helps maintain a stable mood. Foods containing tryptophan, such as bananas or peanut butter, also help boost mood. As eating some foods may result in feelings of anxiety, Dr. Hall-Flavin suggests remaining aware of potential food sensitivities and then avoiding these foods.
Cautions
Prior to taking supplements or vitamins, consult with a health care professional. While improving diet and nutrition may help reduce problems with anxiety and anxiety attacks, further treatment may become needed. Dr. Hall-Flavin indicates that if anxiety significantly interferes with daily functioning, individuals should consult with a mental health professional for further treatment options.
References
- Anxiety Disorders Association of America: Tops to Manage Anxiety and Stress
- Mayo Clinic: Panic Attacks and Panic Disorder
- MayoClinic.com: Coping With Anxiety: Can Diet Make A Difference?
- Nutrition Journal: Nutritional Therapies For Mental Disorders; Shaheen Lakhan and Karen Vieira
- PubMed.gov: Archive of Internal Medicine: Long-term Effects of a Very Low-carbohydrate Diet and a Low-fat Diet on Mood and Cognitive Function; GD Buckley, JD Buckley, M Noakes, PM Cifton, and CJ Wilson
