“I would be anxious before I even left the house, and it would escalate... I would feel sick in my stomach -- it almost felt like I had the flu. My heart would pound, my palms would get sweaty," said a patient with social anxiety disorder, according to the National Institute of Mental Health. While many people experience occasional anxiety in social situations, the disorder causes severe symptoms that detract significantly from your life. Your dietary habits can influence your symptoms, regardless of their severity. For best results, seek guidance from your doctor or dietitian before altering your diet.
Function
Although a diet specific to anxiety does not exist, according to the University of Maryland Medical Center, a balanced diet, based on nutritious foods is important for maintaining physical wellness and strength. Your diet should also promote positive blood sugar levels and brain function, both of which can influence your moods. Keep in mind that dietary changes should complement, not replace, doctor-recommended treatment.
Helpful Foods
For improved anxiety symptoms, MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin recommends eating more carbohydrates. In addition to supplying energy to your body and brain, carbohydrates are believed to increase the amount of serotonin, a chemical that promotes calmness, in your brain. Choose complex sources, such as whole grains, vegetables and fruits for ample nutrients and blood sugar control. The amino acid called tryptophan, which is prevalent in dairy products, soy, fish, meats, nuts and seeds, helps your brain use serotonin properly.
Foods to Limit
Consuming stimulants, such as caffeine, can cause or worsen anxiety, particularly if you consume it shortly before social events. And although alcohol may seem calming initially, as your body processes it, it can make you feel edgy, according to Flavin. For improved blood sugar control, limit refined foods, such as white bread, candy, regular soft drinks and low-fiber cereals, like puffed rice. Avoid eating refined foods on their own in particular, which increases your chances for blood sugar imbalances. Eating candy on its own, for example, is more likely to offset your blood sugar than having candy with a glass of milk. Emphasize foods high in omega-3 fatty acids, such as salmon, halibut, herring, flaxseeds and walnuts, for positive brain function.
Eating Habits
Particularly when you have a social event upcoming, plan ahead by eating properly beforehand. The UMMC recommends eating frequent small meals containing protein, complex carbohydrates and healthy fats. If your meals are spaced broadly apart, have a balanced snack, such as fruit and yogurt or peanut butter on whole grain bread; skipping and delaying meals can interfere with your moods, energy levels and blood sugar. Overeating can also worsen your physical and emotional health, according to Flavin, so stick to reasonable portion sizes. And even modest dehydration can contribute to anxiousness, so drink water throughout each day. Additional hydrating options include low-fat milk, broth-based soups, herbal tea, and fresh fruits and vegetables.
References
- National Institute of Mental Health: Social Phobia
- University of Maryland Medical Center: Anxiety
- MayoClinic.com: Coping With Anxiety: Can Diet Make a Difference?
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load
- University of Maryland Medical Center: Tryptophan
- University of Maryland Medical Center: Omega-3 Fatty Acids
