Coping with anxiety can be difficult, and watching what you eat may play a role in making you feel better. Although food can't cure an anxiety disorder, eating a balanced diet and limiting or avoiding certain foods may help you feel better and improve your mood. It can also help you maintain a steady energy level throughout the day.
Try these steps:
* Eat frequent small meals. This will help stabilize your blood sugar throughout the day.
* Increase your intake of carbohydrates (starches). Carbohydrate-rich meals and snacks are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates (such as whole grains), and eat fewer simple carbohydrates (sugars).
* Drink plenty of water. Even mild dehydration can affect your mood.
* Limit or avoid alcohol. The immediate effect of alcohol may be calming for most people. But as alcohol is metabolized by your body, it can cause anxiety-like symptoms.
* Limit or avoid caffeine. Caffeine is a stimulant that can make you feel jittery and nervous and interfere with sleep.
* Pay attention to food sensitivities. In some people, certain foods or food additives can cause adverse reactions, including moodiness — which can lead to irritability or anxiety. Foods that commonly cause reactions include wheat, corn, soy, dairy, eggs, nuts and shellfish.
* Eat some foods that contain tryptophan. Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.
While changes to your diet may make some difference in your anxiety level, you may need treatment such as medication or counseling (psychotherapy) — especially if your anxiety is severe or interferes with your day-to-day activities or enjoyment of life.
source: mayoclinic
No comments:
Post a Comment