Panic attacks, a type of anxiety disorder, are episodes of extreme anxiety or terror out of proportion to any actual threat. They can come on without warning, in response to mild stressors or even while you sleep, and they can have intense physical symptoms such as trembling, nausea, racing heart rate, dizziness, sweating, cramps, chest pain or a choking feeling. Although several things can cause panic attacks, good-quality sleep and nutrition may help you avoid future episodes.
Sleep and Panic Attacks
Insufficient or poor-quality sleep is a frequent symptom of panic and anxiety disorders, but researchers now believe that it may also contribute to their formation. The National Sleep Foundation reports that those with persistent insomnia are at significantly increased risk of psychiatric disorders like anxiety. Harvard Medical School's Division of Sleep Medicine describes studies in which subjects who slept only four hours a night showed symptoms of stress, anger, sadness and reduced optimism.
B Vitamins
Inadequate levels of the B vitamins, especially B12, B6 and folate, have been linked to mental disorders. Vitamin B6 helps produce neurotransmitters and the mood-regulating hormones serotonin and norepinephrine. "Psychology Today" reports that in a recent Finnish study, vitamin B12 was effective in the treatment of depression. Folate works with B6 and B12 to create dopamine, the pleasure hormone. Your body does not store folate, so you must consistently eat folate-rich foods or take a supplement. B vitamin deficiency can cause symptoms from irritability to paranoia, all of which can make you more vulnerable to anxiety and panic disorders.
Calcium and Magnesium
Calcium is essential to the health and resiliency of the brain and central nervous system. A deficiency of this essential nutrient may cause symptoms of an anxiety or panic disorder. Your parathyroid gland regulates the amount of calcium in your body, but you should support its function by making sure you have adequate dietary or supplementary calcium. Magnesium deficiency can also contribute to neurological dysfunction, causing feelings of irritability, anxiety and depression. A 2006 study showed that magnesium supplementation improved symptoms of depression in magnesium-deficient individuals.
Next Steps
If you have panic attacks, you should seek treatment from a doctor or psychiatrist. If you'd like to support your treatment, the adult daily recommendation of vitamin B6 supplementation is 1.3 mg a day, along with 2.4 mcg of B12 and 400 mcg of folate. For calcium, the RDA is around 1,000 mg. Magnesium is more variable, between 270 and 400 mg daily. However, these recommendations vary depending on your age, sex, health and other factors like pregnancy, lactation or medications. Talk to your doctor about the right dose for you. A diet rich in dark leafy greens, oily fish, lean protein, whole grains and a variety of fruits and vegetables is the best way to maintain balanced nutrition. To support healthy sleep, turn off your television and computer at least one hour before bed, and make sure your bedroom is dark, quiet and reserved for sleep. Avoid alcohol and caffeine, since they can disrupt sleep patterns. If sleep problems continue, see your doctor for other options.
References
- MayoClinic: Panic Attacks and Panic Disorder; Mayo Clinic Staff; May 2010
- National Sleep Foundation: Sleep Hygiene, Insomnia and Mental Health; Michael Perlis; 2004
- Harvard Medical School's Division of Sleep Medicine: Sleep and Disease Risk
- University of Maryland Medical Center; Calcium; Steven D. Ehrlich; 2009
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich; 2009
