Symptoms of panic attacks can include intense fear, increased heart rate, nausea and shortness of breath, although the experience is unique to each individual. Women are twice as likely as men to develop panic disorder, and it appears to have at least some genetic cause. The usual treatment is prescription medication combined with psychotherapy, but there can be a relationship between foods and the attacks. Ask your doctor before making significant changes to your diet.
Reduce or Eliminate Alcohol
Dr. Daniel K. Hall-Flavin of the Mayo Clinic explains that while alcohol has an initial relaxing effect, it can also cause anxiety that can lead to a panic attack. Additionally, a 1991 study published in the November-December issue of "Encephale" found a significant association between alcoholism and consecutive referrals for outpatient treatment of panic disorder. Alcohol use can lead to dehydration, which Hall-Flavin says can have a negative effect on mood. Individuals with anxiety and panic disorder may turn to alcohol in order to decrease feelings of stress, according to the University of Maryland Medical Center. But once the alcohol's effect wears off, this can make symptoms worse, causing some people to drink more alcohol.
Emphasize Complex Carbohydrates
Serotonin, a neurotransmitter associated with good mood, is believed to increase in response to the consumption of carbohydrate foods, according to Hall-Flavin. In an article published in the February 20, 2004 issue of "MIT News," MIT researcher Judith Wurtman explains that the body uses only carbohydrates, as opposed to protein and fats, to regulate serotonin levels; this explains why many people experience a decline in mood when they limit the amount of carbohydrate in their diet. Wurtman adds that carbohydrate foods eaten with protein have less effect on serotonin than carbohydrates eaten alone. Sources of complex carbohydrates, which are high in nutritional value and dietary fiber, include fresh fruits, vegetables and whole-grain products.
Avoid Caffeine
Caffeine and related stimulant foods like chocolate can cause feelings of anxiousness that can lead to a panic attack, according to Hall-Flavin. There also are stimulants in some over-the-counter and prescription medications, particularly decongestants. Stimulants stimulate your nervous system and can lead to sleep disruption, which can increase stress and anxiety. If you're already consuming caffeinated products regularly, taper off slowly to decrease the risk of anxiety due to withdrawal.
Try an Elimination Diet
Some people may experience anxiety and panic attacks as a result of sensitivities to certain foods, according to Hall-Flavin. Additives such as MSG and coloring can cause an allergic response that can bring on anxiety. A good way to identify a potentially problematic food is through an elimination diet. According to the CFIDS Association of America, you start an elimination diet by avoiding foods that contain additives or dairy products, which can cause an allergic response in some people. After five to 10 days, introduce a single new food and monitor any reactions. Check with your doctor before starting an elimination diet.
References
- Mayo Clinic: Coping With Anxiety: Can Diet Make a Difference?
- University of Maryland Medical Center: Anxiety
- PubMed Health: Panic Disorder
- "Encephale": Panic Disorder and Alcoholism
- "MIT News": Carbs Are Essential for Effective Dieting and Good Mood, Wurtman Says.
- FamilyDoctor: Anxiety and Panic: Gaining Control Over How You're Feeling
