Panic attacks are an acute form of anxiety marked by intense feelings of fear; however, there may be no discernible trigger. Panic disorder may be accompanied by a general sense of anxiety between attacks. Attacks may produce symptoms such as chest pains, rapid heart rate, chills, hot flashes, trembling and nausea, according to the University of Maryland Medical Center. Although diet may not cure panic attacks, dietary changes may reduce the frequency and severity of attacks.
Calcium-Rich Foods
Although calcium is best known for its role in bone health, this mineral may help reduce mental and physical stress caused by panic attacks, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Calcium may help soothe your central nervous system, reducing the frequency of panic attacks. Boost your intake of calcium by consuming foods such as broccoli, salmon, dairy products, asparagus, cabbage and sesame seeds.
Whole Grains
Whole-grain breads, pastas, cereals, crackers and bagels may help relieve anxiety and reduce the severity of panic attacks. These foods contain complex carbohydrates, which may promote the production of serotonin, according to MayoClinic.com. Serotonin is a neurotransmitter chemical that may help regulate mood and promote a sense of calmness. Limit white breads and pastas, which are simple carbohydrates that can cause rapid blood glucose fluctuations.
Vitamin C-Rich Foods
Vitamin C is an immune system stimulant that may help protect your body against bacterial and viral infections during stress. It offers antioxidant benefits, which may reduce damage caused by free radicals and cortisol, a toxic chemical released by your brain during panic attacks. Vitamin C also has a calming effect on your nervous system. Increase your vitamin C intake by consuming foods such as red bell peppers, cayenne peppers, spinach, strawberries, citrus fruits, tomatoes, kale and mangoes.
Pantothenic Acid-Rich Foods
Pantothenic acid, more commonly known as vitamin B-5, is a B vitamin known for its antistress benefits. It may help enhance your body's production of serotonin and dopamine, which help reduce anxiety and calm your nervous system. Pantothenic acid also improves metabolism of nutrients, such as fats and carbohydrates, which are necessary for proper brain function. Pantothenic acid is found in foods such as tuna, salmon, eggs, rye, mushrooms and walnuts.
References
- University of Maryland Medical Center: Panic Disorder
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- MayoClinic.com: Generalized Anxiety Disorder
