Hypoglycemia, also known as low blood sugar, causes mental and physical reactions because your body does not get its necessary supply of sugar, or glucose. Anxiety often results from hypoglycemia. Other symptoms include heart palpitations, fatigue, sweating, tremor and hunger. In severe cases, visual disturbances, confusion and even seizures and loss of consciousness can occur. Hypoglycemia requires medical care, which includes practicing a healthy diet to help return sugar levels to normal, which helps relieve anxiety.
Causes
Diabetics and non-diabetics can have hypoglycemia. Diabetics may take too much insulin, miss meals or drink too much alcohol. Other causes of hypoglycemia include an inappropriate diet, fasting and strenuous exercise, according to the University of Maryland Medical Center. Underlying disorders, such as hormone deficiencies or organ failure, may cause hypoglycemia, so you need to see a doctor to rule out other conditions.
Foods to Avoid
Anxiety may occur because of the weakness or other physical symptoms you experience from hypoglycemia and the foods you eat. Your doctor may test you for food allergies that could cause symptoms. Possible allergens include dairy products, corn, preservatives and chemical food additives. Avoid refined foods, such as white bread, pasta and sugar. Other breads and grains to avoid include presweetened cereals, sweet rolls, pastries, donuts, frosted cakes, pies and cookies. Sugary foods can wreak havoc on your blood sugar levels, causing anxiety and other hypoglycemic symptoms.
Carbohydrates
Whole grains contain more nutrients and fiber than refined grains and may help combat anxiety. Whole-grain bread, pasta and cereal as well as oatmeal, brown rice and barley contain carbohydrates. Carbohydrate-rich foods help produce t he chemical serotonin that provides a relaxing effect by activating the amino acid tryptophan, which converts to serotonin in the brain. Include plenty of fruits and vegetables, which also contain carbohydrates, in your meals. However, avoid fruits canned in heavy syrup or candied fruit.
Low-Fat Foods
A healthy hypoglycemic diet may include lean meat, poultry and seafood, according to Jackson Siegelbaum Gastroenterology. Avoid high-fat meats, such as marbled meats, hot dogs, cold cuts, sausage and bacon. Milk and milk products may contain high amounts of saturated fat. Instead, consume skim milk, 1-percent milk, low-fat yogurt or low-fat cheese.
Drinks and Snacks
Drink decaffeinated teas or coffee, herbal teas, diet decaffeinated sodas, unsweetened fruit juice or water. Avoid caffeine and caffeinated beverages; these drinks can stimulate the production of adrenaline and worsen hypoglycemic symptoms. Caffeine can also intensify your feelings of anxiety. For snacks or desserts, you may include jelly, jam or gelatin that is unsweetened or made with sugar substitutes. Artificial sweeteners do not contain sugar to disrupt blood sugar levels. Avoiding high-fat foods and sugars helps you maintain a healthy weight. Excess weight can interfere with the body's ability to regulate blood sugar.
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