Panic attacks bring sudden, intense fear and physical symptoms, such as a rapid heartbeat, chest pain, stomach pain and sweating, often for no apparent reason. You may experience one or two panic attacks in your lifetime or recurrent attacks, which may indicate panic disorder. Panic disorder affects roughly 6 million American adults, according to the National Institute of Mental Health, and often coexists with other problems, such as depression. While healthy dietary changes aren't known to stop panic attacks, they may support other treatment forms in managing your symptoms.
Relationship
The cause of panic attacks and panic disorder remains unknown. However, genetic factors, stress and the way your brain functions may play a role. For this reason, eating a healthy, balanced diet that promotes blood sugar, mood balance and healthy brain function may be important. Symptoms of physical conditions related to diet, such as acid reflux, blood sugar imbalance and hormonal shifts, are often mistaken for the onset of panic attacks, according to Gary Null, author of "The Food-Mood-Body Connection." Managing these conditions is important because the belief that you're having a panic attack can trigger a full-fledged attack. Because nutrient deficiencies, eating too few calories, skipping meals and overeating can exacerbate anxiety, depression and related symptoms, eating balanced, nutritious meals at regular time intervals may help prevent the worsening of your condition.
Helpful Foods
Foods that promote blood sugar balance include whole grains, lean protein sources and fresh fruits and vegetables. Increasing your carbohydrate intake, preferably by eating more whole grains, may help your brain produce more of the feel-good brain chemical serotonin, according to psychiatrist Dr. Daniel K. Hall-Flavin. Foods rich in the amino tryptophan, such as dairy products, soy, bananas, potatoes, poultry and nuts, help your brain use serotonin properly and may promote a sense of calmness. Omega-3 fatty acids, prevalent in ground flaxseed, walnuts, canola oil and cold-water fish, such as salmon, mackerel, tuna, sardines and halibut, play an important role in brain function. Furthermore, an omega-3 fatty acid deficiency may trigger depressive symptoms.
Foods to Limit
Foods that may offset your blood sugar levels and moods include sugar, enriched flour products, salty snack foods and beverages containing caffeine or alcohol. When you do consume a sugary food, such as ice cream, candy or white bread, enriched pasta or potato chips, eating a fiber or protein-rich food, such as legumes or low-fat milk, at the same meal may help prevent blood sugar spikes. Foods affect people differently, so take note of and limit items that seem to worsen your symptoms. If you're unsure how foods affect you, discuss your concerns with a qualified dietary or medical professional.
Dietary Habits
Although no specific diet for panic disorder exists, the University of Maryland Medical Center recommends that people with anxiety disorders eat small, frequent meals containing complex carbohydrates, protein and healthy fat for stabilized blood sugar levels. At breakfast, for example, consume whole grain cereal topped with low-fat milk, fresh fruit and ground flaxseed. A balanced lunch may include brown rice, grilled salmon or tuna and a vegetable salad. Stay properly hydrated by drinking water throughout each day. To prevent sleep difficulties and acid reflux, avoid fatty foods, sugar, caffeine and overeating, particularly near bedtime. If you have difficulty meeting your nutrient needs through food alone, discuss the potential need for dietary supplements with your doctor.
References
- National Institute of Mental Health: Panic Disorder
- MayoClinic.com: Panic Attacks and Panic Disorder Causes
- "The Food-Mood-Body Connection"; Gary Null
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Maryland Medical Center: Anxiety
