Anxiety and Diet

Are you pouring your fifth cup of coffee already? If so, it’s not too surprising that you anxieties are getting the best of you and the things which cause most people only a little stress like moving, starting a new job, having a child and so on are causing you total paralysis. A poor diet and excessive consumption of caffeine and alcohol can trigger anxiety attacks and exacerbate existing anxiety issues. You can reduce your anxiety by making some simple lifestyle changes.

There are many different things which can cause anxiety and trigger attacks, but your diet and other lifestyle factors make a big difference. By limiting your intake of alcohol and caffeine, you can keep your anxiety levels lower and reduce anxiety attacks. Since caffeine is a stimulant, consuming excessive amounts of caffeine can worsen anxiety problems.

Excessive caffeine and alcohol intake upsets your natural chemical balance, making your nervous system work overtime. Caffeine’s stimulant effects cause elation at first and then an anxious state when it starts to wear off. Try reducing your coffee consumption or even breaking the habit - you’ll be surprised how much calmer and more naturally energetic you’ll be.

Alcohol is of course a depressant. Again, there is elation at first, followed by a fatigued, often anxious state. You should reduce or eliminate your alcohol intake if you want to reduce the frequency and severity of your anxiety attacks. It’s fine to have a drink or two on occasion, but if alcohol tends to cause you to become more anxious, then it should be avoided altogether. Make sure to drink enough water every day; dehydration causes your moods to destabilize and can also set off anxiety or panic attacks.

Your blood sugar level affects your mood and your anxiety level. By eating smaller meals, you can keep this and your anxiety level stable. Don’t skip breakfast - it sets the tone for your metabolic rate all day. Eat a healthy diet with whole grains and fresh fruits and vegetables; these increase the levels of serotonin in your brain naturally. Serotonin makes you feel calmer and more at ease.

You should also incorporate tryptophan-rich foods into your diet. This amino acid is necessary for the production of melatonin and serotonin, which regulate moods and help you get restful sleep. Foods which are good sources of tryptophan include nuts, bananas, oats, dairy products, soy-based foods and poultry.

Fiber rich food also adds to a sense of well-being because this regulates the sugar levels in the body. Women who are menopausing should take more calcium rich foods to reduce irritability, fatigue, and depression. Do you have adverse reactions to some food? Avoid food that makes you irritable and moody. Nuts, wheat, corn, eggs, dairy, and shellfish should be avoided if you experience mood swings after eating any of these.

Keep your salt intake low. Your body naturally makes potassium and sodium from other dietary sources and a diet which is high in salt increases your sodium levels, which leads to water retention and increases blood pressure. Excessive sodium intake also causes irritability and mood swings in many, so steer clear of high-sodium foods, especially junk food. Refined sugars and artificial sweeteners should also be avoided; these ingredients can exacerbate anxiety and make panic attacks worse.

Diet is an important factor when treating anxiety attacks but it is best to seek medical advice especially if you are experiencing severe panic attacks.