Anti-Anxiety Diet

If you suffer from anxiety and panic attacks there are certain foods that you can eat that can help naturally calm your condition. If incorporated into your weekly meals you can create your own customized anti-anxiety diet.

Many common foods have nutrients that can reduce symptoms of anxiety and panic. Numerous medical studies have been done to identify these anxiety-reducing nutrients. We'll start with the B Vitamin family - which is one of the best.

-Vitamin B1(Thiamin): Thiamin is beneficial during anxiety and panic because it facilitates Neurotransmitter Synthesis, promotes healthy nerve function, and converts carbohydrates in foods into energy.

-Leading Food Sources of Thiamin (B1): Asparagus, Soy milk, Barley, Oats, Wheat, Sunflower Seeds, Tuna, Brazil Nuts, Salmon, Pork, Pasta, Rice, Avocados, Mussels.

-Vitamin B2(Riboflavin): Riboflavin is beneficial for anxiety and panic because it converts other B vitamins to useful forms so that they can do their work. In addition, since it aids in the production of infection-fighting immune cells, riboflavin helps bolster the immune system.

-Leading Food Sources of Riboflavin (B2): Avocados, Clams, Yogurt, Milk, Pork, Lamb, Duck, Mushrooms.

-Vitamin B6: Vitamin B6 helps the body to manufacture brain chemicals(neurotransmitters), such as Serotonin, essential for the body to cope with anxiety and panic. Vitamin B6 may also help boost the immune system during times of anxiety.

-Leading Food Sources of vitamin B6: Sweet potatoes, Avocados, Bananas, Mangoes, Sunflower Seeds, Tuna, Chick-peas, Salmon, Pork, Potatoes,

Turkey, Chicken, Bok Choy, Rice, Barley.

-Vitamin B12: Vitamin B12 helps the body to cope with anxiety and panic because it works in concert with other B vitamins. B12 supports the nervous system and assists the body in converting food into energy.

-Leading Food Sources of vitamin B12: Beef, Yogurt, Tuna, Lamb, Oysters, Trout, Crab, Clams.

-Folic Acid: Folic acid is an important member of the B Vitamin family and is required along with the others when the body is dealing with anxiety and panic. Research suggests that folic acid may help relieve depression, which is often associated with anxiety and panic.

-Leading Food Sources of Folic Acid: Asparagus, Beets, Brussels Sprouts, Bok Choy, Peas, Beans, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Cabbage, Savoy, Spinach, Broccoli, Avocados.

-Niacin: As a member of the B vitamin family, niacin is required along with the other B vitamins when the body is coping with anxiety and panic. Niacin helps the body to release energy from carbohydrates, control blood sugar, and maintain proper nervous system function.

-Leading Food Sources of Niacin: Rice, Lamb, Pomegranates, Tuna, Chicken, Turkey, Wheat.

-Pantothenic Acid: The body relies on pantothenic acid (also know as vitamin B5) to support the response to anxiety and panic. Pantothenic acid helps produce stress hormones during times of psychological difficulty (emotional upset, depression, anxiety), as well as during other types of strain, such as chronic fatigue and quitting smoking.

-Leading Food Sources of Pantothenic Acid: Avocados, Salmon, Mushrooms, Sunflower Seeds, Yogurt.

-Alpha-Linolenic Acid: Some scientists believe that people who suffer from panic attacks may be deficient in alpha-linolenic acid. In one study, individuals suffering from panic attacks for over 10 years experienced a significant improvement within two or three months of consuming increased amounts of alpha-linolenic acid.

-Leading Food Sources of Alpha-Linolenic Acid: Salmon, Tuna.

-Biotin: Biotin assists the body in metabolizing protein, fats, and carbohydrates from food. It is important during times of anxiety and panic because it plays a special role in helping the body to use glucose and promotes overall equilibrium along with the other B vitamins.

-Leading Food Sources of Biotin: Cauliflower, Peanuts, Eggs, Cheese.

-Calcium: Calcium is needed for normal communication among nerve cells and for muscle contraction, all vital in supporting the body during anxiety and panic. Some research indicates that dietary calcium may help lower blood pressure, which can be raised during times of anxiety.

-Leading Food Sources of Calcium: Broccoli,

Amaranth, Milk, Bok Choy, Kale, Cheese, Beans, Tofu, Soybeans, Salmon, Yogurt.

-Magnesium: Magnesium may be beneficial during anxiety and panic because it helps muscles to relax.

-Leading Food Sources of Magnesium: Spinach, Avocados, Chocolate, Pumpkin Seeds, Oysters, Sunflower Seeds, Brazil Nuts, Buckwheat, Amaranth, Quinoa, Almonds, Barley.

Your goal should to add as many as these anxiety-reducing nutrients into your diet as you can. It should be relatively easy with so many different choices. Your newly created anti-anxiety diet is a great first step that can lead to an enormous reduction in anxiety-causing stress.

3 Anxiety-Inducers To Avoid

Now that we've learned about anxiety-reducing nutrients found in our common foods it is time to learn what you must avoid.

Here we will examine the opposite of the anxiety reducers - the anxiety stressors.

Anxiety stressors come in many shapes & forms but the following three are the most common:

1)Alcohol

2)Caffeine

3)Sugar

Alcohol and other depressants can worsen anxiety symptoms and even trigger panic attacks in some individuals. Personally, when I was suffering from horrific panic attacks I would turn to alcohol to 'self medicate'. Please trust me - this is NOT the answer. It did not solve my anxiety problems, it only made me temporarily forget them. Looking back, I know now that I was only replacing one problem with another one. It's debatable which one is worse. Statistics show that people with anxiety disorders are two to three times more likely to have alcohol or other substance abuse problems compared to the general population.

Caffeine and other stimulants can also aggravate anxiety symptoms. Numerous studies show caffeine increases anxiety and may cause insomnia. This increases your susceptibility to panic episodes. It's best to avoid or reduce your caffeine consumption. If you love coffee in the morning like I do simply switch to decaf - you'll still get nearly the same benefits and taste without the caffeine.

Sugar is the third primary anxiety stressor. Excessive sugar consumption increases blood lactate levels which may induce panic attacks in some people. The good news is there are many good alternatives to sugar these days. Some tips to reduce sugar consumption:

-buy unsweetened breakfast cereal

-choose fresh fruit over canned fruit preserved in heavy syrup

-pick 100% juice products over fruit drinks or soda pop

-reduce the amount of sugar in recipes. You probably won't even taste the difference.

Avoiding these three anxiety-stressing substances, combined with your newly created anti-anxiety diet discussed in the first section will give you a good natural foundation to lesson your anxiety and panic. Now its up to you to put it into practice! Remember, knowledge is power - but only if you take action on that knowledge.