Anxiety and Panic Attacks: Foods that will Increase it
A large number of factors can cause anxiety and panic attacks. One of such many factors is the food that we consume. Other factors will include things like poor rest, lack of exercise, etc. Knowing the foods that can increase such disposition and minimizing them is a good step towards improving health. Which of the foods are prone to increasing anxiety, panic attacks and panic disorders?
Anxiety and panic attacks are to some large extent, nutrition dependent. But this is often under emphasized as one of the many risk factors for anxiety or stress. What we allow in our body can actually awaken anxiety. Fortunately, there are some things we can do to prevent panic attacks. This can be partly by controlling, avoiding or minimizing the foods that causes panic attacks. Also, taking certain foods, like ., can help control anxiety.
Foods that will Increase Anxiety and Panic Attacks
Here are some foods that have been shown to increase panic attacks, severe anxiety, depression or mood swings.
Sugar and refined starch
Most mood disorders are associated with high sugar and refined starch consumption.
Consuming large amounts of sugar causes a sudden rise in blood sugar levels. The body releases insulin to reduce blood glucose levels quickly. This may lead to blood sugar crash or hypoglycemia, which is a low blood sugar level. The series of rise and fall in blood sugar level will not only result in frequent hunger pangs but also stress, anxiety and panic attacks.
High sugar diets can also lead to lactic acid build up in the blood.
If you suffer from anxiety, you should reduce your intake of sugar and refined starch. Also try to eat complex carbohydrates like whole grains. Eating smaller meals during the day and at the right time will be very helpful in this regard.
Foods such as caffeine espresso, alcohol, cigarettes and a number of other foods promote adverse reaction in the body. This can lead to an increase in anxiety levels, nervousness and insomnia. Caffeine also deprives the body of the necessary vitamins and minerals that help balance our mood and nervous system. As a result, a minimum amount of caffeine and alcohol should be consumed. Whenever possible the better option is to avoid them altogether. The recommended dosage should be less than 100 mg per day which is about one cup of coffee.
Salt increases the risk for high blood pressure and consequently stresses the body organs. The heart, kidney etc will therefore need to work harder and will be stressed. This consequently tends to produce stress on the individual. Studies have shown that a higher intake of salt into the body indeed causes higher level of anxiety and panic attacks.
Most of the salt intake comes from processed foods. Stop buying canned or frozen foods that salt is listed as an important ingredient. It is recommended that the dose of salt consumed per day be within 1 gm salt per day.
Mono Sodium Glutamate (MSG)
Mono sodium glutamate, MSG, is a flavor enhancer that is often added to many food supplies. The high sodium levels of MSG can have a major irritating effect on the nervous system that have the following: headache, tingling, numbness and chest pain. MSG safe consumption limit is within 1/3 ounce or 9.45 grams per day.
For a substantial number of people, alcohol is often seen as a way to relax and soothe the body. Drinking too much alcohol increases lactic acid in the blood. It also causes fluctuations in blood sugar levels.
This often leads to increased fear, irritability and disturbed sleep patterns. It is best not to drink alcohol. But if you must drink, do so in a low degree and not in connection with any addiction.
If you are prone to anxiety and panic attacks, it may be time to look at your diet and possibly review it. Some quality . may be helpful.
In addition to avoiding such foods, try to relax. This can be by a simple breathing technique. Or it can be a more organized activity like meditation. This way you can automatically reduce the risk of panic attacks.