Well Fed Network

Posted by Rachel Baumgartel on Fit Fare

Anxiety rules my life. I hate to admit it, but it does. One of my goals in the next few months is to work through some of the things that cause my generalized anxiety disorder with cognitive-behavioral therapy. However, I’d also like to fight the physical effects, such as panic attacks and high blood sugar, with diet, exercise, and alternative methods.

The first step for me is diet. Here are just a few tips I’ve found:

• Avoid alcohol and caffeine. Alcohol is a depressant, which can heighten anxiety. Caffeine is a stimulant, which can wreak havoc on the nervous system, increasing the chances for a panic attack.
• Eat more complex carbohydrates and limit simple carbohydrates. When included as part of a balanced meal, whole grains may increase the amount of calming serotonin in the brain. Simple sugars, like caffeine, can stimulate the nervous system, increasing irritability and anxiety.
• Drink plenty of water. Dehydration can have a negative effect on mood.
• Think turkey! And bananas, oats, nuts, sesame seeds, or cheese. All of these contain tryptophan, which allows the brain to release chemicals that help us relax.
• Eating foods rich in B vitamins is critical. B-6 vitamins help the production of serotonin in the brain, while the other B vitamins work with B-6 to support the nervous system and help convert carbohydrates into energy. Foods that contain high levels of B-6 include sweet potatoes, avocados, salmon, and sunflower seeds. Other B vitamin powerhouses include lamb (B-12 and riboflavin), oysters (B-12), asparagus (thiamin, or B-1), barley (thiamin, or B-1), and mushrooms (riboflavin).
• Consuming foods with calcium is also important. Calcium may lower blood pressure and it assists in proper communication between nerve cells.

The next challenge for me will be finding effective exercise to decrease anxiety and the frequency of panic attacks.