Anxiety is a natural state of increased alertness and worry that can be helpful in many situations. But anxiety can become blown out of proportion and get in the way of daily life, leading to anxiety disorders. Anxiety disorders can be treated with medication and therapy, as well as lifestyle changes. Nutrition is one lifestyle factor that can play a role in triggering or lessening anxiety.
Features
Anxiety is part of the body's natural fight or flight response that is triggered by stressful life events or situations. When anxiety becomes irrational and lasts for six months or more, it is called an anxiety disorder. Anxiety disorders affect about 40 million Americans per year, according to the National Institute of Mental Health. Anxiety is affected by the foods we eat, which play a role in different chemical reactions in the body's nervous system.
Types
There are several substances that increase anxiety levels in the body. Caffeine is one of the biggest triggers for anxiety, nervousness and even panic attacks. Roland Griffiths, PhD, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of Medicine, recommends that patients who suffer from anxiety curtail their caffeine intake. Caffeine is a stimulant that increases heart rate and can cause nervousness in people who are already prone to anxiety.
Considerations
In addition to caffeine, several foods have been linked to increased anxiety levels. Consuming too much salt can raise blood pressure, putting extra strain on the heart. Salt also depletes potassium in the body, which is necessary for the nervous system to run smoothly. Edmund Bourne, PhD, psychologist and author of the "Anxiety and Phobia Workbook," recommends avoiding salty foods and limiting your daily salt intake to reduce anxiety. Artificial substances such as preservatives and chemicals in meat may also place extra stress on the body and should be limited.
Prevention/Solution
Incorporating certain foods into your diet can help reduce anxiety levels. Foods rich in B vitamins have been linked to elevating moods and decreasing depression and anxiety. Foods with B vitamins include tuna, cauliflower, mustard greens, margarine, vegetable oil, spinach, whole grains, liver, red and green peppers, cod, salmon, asparagus, oranges, strawberries, eggs, beans, fortified cereals, cantaloupe, soybeans, oats and blackberries. Avocado, spinach, fish, carrots and garlic are also recommended for curbing anxiety.
Warning
If you suffer from an anxiety disorder, it is important to seek the assistance of a licensed counselor. Anxiety disorders can vary in symptoms and intensity, and some require medication. Following a nutrition plan is helpful for reducing anxiety, but it is not intended as a cure on its own, as the underlying causes and symptoms of anxiety should also be addressed. Talking with an experienced therapist is a necessary component of combating anxiety disorders.
