Anxiety disorders are a common problem, afflicting 18 percent of adults in the United States, according to the Anxiety Disorders Association of America. Sometimes the problem is mild enough to ignore, but the symptoms can interfere with your life if you have frequent or intensive bouts of anxiety. You may get some relief from certain foods, like oatmeal, either on their own or combined with a comprehensive treatment plan.
Anxiety Definition
Anxiety is a normal reaction to stressful situations, but it can get severe enough to be classified as a mental disorder. Anxiety may have physical or mental causes or be triggered by a combination of those two things. For example, you might already be prone to stress, which gets worse because of a life event like running late for an appointment or forgetting a family member's birthday. Severe anxiety has symptoms like sweating, trembling, rapid breathing, fast heart rate and intense feelings of panic, according to the Mayo Clinic.
Oatmeal Direct Benefits
The neurotransmitter serotonin is linked to calmness and peaceful feelings, and high carbohydrate foods increase its presence in the body, Health Central writer Amy Hendel advises. However, some high-carb foods cause a fast blood sugar rise, and subsequent drop, which allows the anxiety to return quickly. Many of those foods easily cause weight gain because they are high in calories. Oatmeal is rich in whole grains and fiber, so it fights anxiety by boosting serotonin and maintaining steady blood sugar levels.
Indirect Benefits
Oatmeal is a beneficial food in many ways. Eating oatmeal regularly lowers your bad cholesterol, the Mayo Clinic advises, which decreases your heart disease risk. This effect decreases health-related anxiety, especially when the oatmeal is part of an overall heart health plan. Oatmeal is also available in individual instant packets and low sugar versions, which make portion and calorie control easier, according to Hendel. Those options relieve some stress if you are on a diet and must choose foods carefully.
Alternative
Other foods have the same anxiety lowering benefits of oatmeal, according to Hendel. Rice, pasta, and whole grain breads all increase serotonin and help keep blood sugar levels steady. Lentils have a similar effect, and they add protein to your diet. Salmon has high vitamin D and omega-3 fatty acid levels. Omega-3 is good for your heart, and vitamin D has mood stabilizing effects.
Considerations
Diet may help with mild anxiety, but you need treatment if the problem is severe, persistent and interfering with your daily life. Anxiety may also be a sign of an underlying medication condition, like diabetes, asthma or tumors that affect your hormones, the Mayo Clinic warns. Talk to your doctor, a psychologist, psychiatrist or therapist if your anxiety does not improve with self-care like dietary changes. Once potential medical conditions are ruled out, the condition is treatable with counseling, medication or a combination treatment plan.
