Foods contain substances that can affect neurotransmitters, chemicals in the brain that regulate your physical and emotional responses. Amino acids from proteins can increase levels of certain neurotransmitters to change your mood and motivation. Tyrosine, an amino acid, may contribute to your anxiety levels by exciting you as well as providing you with energy. Knowing when to eat certain foods that release tyrosine into your body helps to control your feelings and responses.
Stress
Anxiety often results from stress. It can provide you with a positive way to overcome tense situations. You can use your anxiety to reach solutions. Prolonged anxiety, however, can cause you to worry too much or even lead to anxiety disorder, in which you become overly anxious about everyday situations. You need to keep your energy levels high enough to deal with stressful situations. Foods that provide you with energy sources play a role in dealing with stress and anxiety.
Amino Acids
Protein in food breaks down into amino acids during digestion. The amino acid tyrosine enters the bloodstream and then heads to the brain network, Middle Tennessee State University explains. While in the brain, tyrosine increases the production of dopamine, epinephrine and norepinephrine, neurotransmitters that increase your levels of mental alertness and energy. Protein foods can help lift your mental and physical abilities so you can deal with anxious feelings.
Protein Foods
High-protein foods include meat, poultry, fish and dairy products. Including protein foods in your breakfast and lunch can provide you with energy during the day, usually when you need a mental and physical boost. However, certain situations may cause you to become too tense and increase your anxiety. You can adjust your energy needs by including protein foods and snacks that also contain carbohydrates, such as legumes, milk and cheese.
Carbohydrates
Carbohydrates provide calming effects that may help prevent or avoid anxiety, depending on how much you are affected by stress. Carbohydrates also include whole grains, such as bread, cereal, pasta and oatmeal. Carbohydrates relax you from too much stress by releasing insulin into the bloodstream. Insulin blocks out many amino acids, but leaves the amino acid tryptophan alone. Tryptophan travels from the bloodstream to the brain where it converts to serotonin, a neurotransmitter that provides relaxation and helps with sleep.
Food Balance
While you may need energy-boosting tyrosine from protein foods to get you through the day, you may want to take it easy on protein if you find your anxiety to be overbearing. In that case, eat more carbohydrates to provide a sense of calm. Having a breakfast that includes fruits, vegetables or yogurt, high in protein, can provide you with mental alertness and energy to start the day. Balancing your protein and carbohydrate needs during the day helps keep you alert while avoiding anxiety. Eat more carbohydrates in the evening to relax and get plenty of sleep to face the next day. Eat healthy meals and snacks throughout the day to maintain your blood sugar levels, Psych Central notes. Blood sugar levels drop following stressful situations, so your body needs to draw on food for sustained energy.
