Foods to Eat and Avoid for Someone with Anxiety

By Ryan Rivera

Have you ever experienced becoming a slave to the whims of your own anxiety? To be commanded by a mere feeling whether real or imagined? To be attacked by this horror at the most unexpected moments of your life? Well, I used to. For 7 years, I battled with my anxiety demon.

I do not know how it started. One day, it just hit me. I was doing carpentry one late afternoon and then the attack came. And as fast as it came, it stopped. I was so confused with what just happened. I went to Google to make sense of it all. Then my search led me to the culprit: MY DIET.

Why? It is because I have no family history of anxiety disorders; I have no major troubles in my life; and I have never been exposed to any traumatic event. So, I realized it must be my diet. And I was right. My diet’s lack of nutritional value and my choices being more on the greasy, salty, spicy, and sugary variety triggered my anxiety attack.

My poor food choices made me into who I am today: anxious, troubled and depressed. And since my conscience dictates me to eat healthier, I compiled a list of some of the foods I can and cannot eat. If you are an anxiety sufferer such as myself, read on and learn something.

Foods to Eat

1. Salmon

Salmon, which is rich in omega-3 fatty acids, helps keep anxiety levels in check. The omega-3 it contains helps to decrease inflammation in the body and serves as an important part of cell membrane and nerve synapses.

2. Yogurt

A study published in the Proceedings of the National Academy of Sciences last August 19, 2011, suggested that a few scoops of yogurt may be able to relieve stress, anxiety and depression. In this study, researchers found that probiotics or “good bacteria” in yogurt may have the ability to change some neurotransmitters in the brain which can alleviate stress, anxiety and depression.

3. Sweet Potato

Sweet potatoes help fight stress and anxiety as it is a good source of magnesium, a natural relaxant and anti-stress mineral. It helps keep the arteries, bones, heart, muscles and nerves healthy and in proper function. Aside from this, sweet potatoes also contain vitamin B6, C, D iron, and potassium which are significant for increased immunity to diseases and improved overall health.

4. Broccoli

A diet rich in broccoli strongly impacts the body’s detoxification system. With three glucosinolate phytonutrients working in combination, this trio helps reduce oxidative stress and increase antioxidant capacity of the blood. Aside from this, it also contains flavanoids that lessen inflammatory diseases of the body.

5. Avocado

Avocado is rich in tryptophan which aids the brain in the utilization of the essential “feel-good” hormone serotonin. This hormone helps relieve stress and insomnia, reduce the frequency of headaches, and ward off symptoms of depression.

6. Dark Chocolate

Researchers are recommending that eating 1.4 ounces of dark chocolate bar each day for the next two weeks may help people feeling stressed out improve their mood and reduce stress hormones. This effect is accounted to dark chocolate’s richness in antioxidants called flavanoids.

7. Almonds

Loaded with B and E vitamins, almonds help bolster the immune system so that the body will become more hard-wearing against illnesses at times of great physical and mental stress.

Foods to Avoid

1. Sugar

Excessive amounts of sugar found in sweets and pastries can cause a swing in blood sugar levels making one more hyperactive and emotionally unbalanced. To avoid making anxiety symptoms worse, you must always determine the sugar content of what you're eating. Read food packages to be certain.

2. Coffee

Coffee contains caffeine, a known stimulant of the central nervous system. It causes a spike in energy and an increase in heart rate that can lead to panic attacks. Because it is one of the major causes of anxiety, people experiencing anxiety attacks must cut back on their daily coffee consumption.

3. Processed Food

Preservatives and additives found in canned and processed foods can cause anxiety attacks. They deplete potassium levels in the body which is essential for nervous system function.

4. White Flour Products

White bread and other white flour-made products should be avoided by those suffering from anxiety. These foods deplete the body’s vitamin B1 or thiamine levels. Thiamine helps reduce mental confusion as well as irritability symptoms, thus improving brain function. Good sources of vitamin B1 include wheat germ and molasses, whole grains, and organ meats.

5. Alcohol

Excessive amounts of alcohol can affect the levels of serotonin in the brain. When this hormone is reduced, the body becomes more susceptible to the effects of stress, leading to anxiety and depression conditions.

Poor dietary habits and wrong food choices will definitely catch up with you soon. Not giving enough attention to what you eat will greatly compromise your health. To save you a lot of trouble, try picking healthier food choices.

Ryan Rivera provides free informational materials about anxiety and panic attacks on his website, www.calmclinic.com.

Call Monica Levin, 248-656-2505, for a holistic nutrition appointment to determine your food intolerances and get you started on your specialized diet.