Anxiety occurs in most people at one time or another. Stress often triggers the condition. Chronic anxiety may indicate an anxiety disorder, treatable with medication and therapy. Diet helps you deal with occasional or long-term anxiety. Your body responds to the substances in foods that can affect your brain and your mood. A healthy diet may put you in better physical condition to help ward off anxiety.
Protein
Protein releases the amino acid tyrosine when it breaks down during digestion. When tyrosine moves from the bloodstream into the brain, it increases production of the neurotransmitters epinephrine and dopamine. These brain chemicals enhance mental alertness and boost energy. Stress from overwork or fatigue can worsen anxiety. Energizing your body with protein improves your mood and helps you avoid symptoms. Protein foods include meat, poultry, fish and dairy products such as milk, cheese and eggs.
Carbohydrates
Constant worry can make you tense, aggravated and irritable. The anxiety can lead to insomnia. Eating carbohydrates provides a calming effect to relax you and help you sleep. A good night's rest prepares you for your next day's schedule. Carbohydrates release insulin in the bloodstream. Insulin interferes with the effects of most amino acids, except for tryptophan. Tryptophan crosses over from the bloodstream to the brain and converts to serotonin, known to bring about contentment. Carbohydrates include whole grains such as bread, pasta, cereal, rice, potatoes, corn, nuts and oatmeal. Eat more carbohydrates if you find anxiety causes nervousness and affects your ability to relax.
Stress Management
Eating small meals and healthy snacks throughout the day maintains your blood-sugar levels. This provides you with the proper energy to get through the day. Always start your day with a healthy breakfast that may include fruit, yogurt and whole-wheat bread to prepare your body for daily activities. You may face stressful conditions during the day. The body releases adrenaline to deal with stress, but blood-sugar levels will drop once the stressful moments subside. Your body needs food to maintain energy levels. Keep plenty of healthy snacks on hand, such as fruit, yogurt, nuts, raisins or oatcakes. Enjoy protein-rich baked fish or chicken with vegetables for lunch. Maintaining energy levels helps combat stress and anxiety. Cut down on caffeinated drinks that bring only a temporary boost followed by sluggishness.
Deficiencies
Nutritional deficiencies can produce negative moods. Symptoms of deficiencies in omega-3 fatty acids include mood swings, depression and fatigue. Mackerel, salmon, albacore tuna, herring, lake trout and sardines contain omega-3s. Other sources include walnuts and flaxseeds. Lack of folic acid, a B-complex vitamin, may decrease serotonin levels in the brain and cause depressive moods. The folic acid in green vegetables, fruit and liver may help relieve symptoms.
