Food plays an important role in managing anxiety. Various foods cause anxiety and panic attacks, while some calms these conditions. People often have panic attacks after eating too much.
What Is Anxiety?
Anxiety is a feeling of future events. It occurs due to prolonged stress about a particular event. Anxiety, for a very short period, occurs in most people. But if it exists for longer than six months, and starts interfering with your routine life, then it is the time to consult with your doctor.
What Are Panic Attacks?
Panic attack in the patient is characterized by severe fear triggered without any real danger. The patient with a panic attack has the feeling of a heart attack or near death. It strikes without any warning. Symptoms of panic attacks include sweating, nausea, abdominal pain, hot flashes, headache, chest pain, and numbness or tingling sensation.
[Also Read: Reasons for abdominal pain]
Causes Of Anxiety And Pain Attacks
The following are some of the causes of anxiety;
- Environmental factors related to personal or professional life
- Medical diseases such as heart disease or diabetes
- Withdrawal for illicit substances
The following are some of the causes of a panic attack;
- Family history of panic disorders
- Traumatic events
- Major stress
- Excessive smoking or excessive intake of caffeine
List Of Foods That Cause Anxiety And Panic Attacks
The following are some of the foods that either initiate or aggravates anxiety and panic attacks;
A high level of caffeine alters the level of serotonin in the brain resulting in depression. It also causes nervousness and anxiety. People who suffer from anxiety should avoid coffee and opt for other drinks such as green tea.
People, who are gluten intolerant or suffering from celiac disease, should avoid gluten as it results in anxiety.
3. Fried Foods
Besides causing negative effects on your cardiovascular health, fried foods also exacerbate the symptoms of anxiety. They also have little nutritive value.
Various additives are present in soda. Aspartame is one of them. Aspartame is known for causing anxiety, mood swings, headache, and insomnia.
5. Refined Sugar
Refined sugar not only increases or initiates the symptoms of anxiety but also reduces your body’s strength to fight with stress and anxiety.
6. Processed Food
Gut health is considered important for maintaining mental health. Processed foods are not good for the gut due to the presence of sugars and preservatives.
7. Foods Rich In Sodium
Eating foods that are rich in sodium may alter neurological health. The high salt content in food for a prolonged time may increase anxiety and panic attacks.
Alcohol alters mental functioning by affecting the brain’s serotonin level. In many people, the intake of even a small amount of alcohol is enough to initiate anxiety symptoms.
Ketchup contains a lot of sugar and may cause anxiety and panic attacks.
Eating doughnuts on a routine basis adds to the anxiety. This is due to the presence of fats and slow absorption of the flour due to the reduced amount of fiber.
Foods To Eat In Anxiety And Pain Attacks
Following are some of the foods that improve anxiety and panic attacks;
1. Dark Chocolate
Because of the high content of polyphenols and tryptophan, dark chocolates improves mood and improves blood flow to the brain.
Salmon contains a high amount of omega-3 fatty acids like EPA and DHA. These omega-3 fatty acids improve the concentration of serotonin and dopamine.
3. Pumpkin Seeds
Pumpkin seeds are a good source of various minerals like zinc and magnesium. These minerals alter the functioning of the brain and manage anxiety.
Yogurt is a powerful probiotic that has a positive effect on brain health. Study indicates that increased use of yogurt in the diet helps in increased happiness.
Chamomile contains various flavonoids. These flavonoids are responsible for the anxiety-reducing effect of chamomile.
Turmeric is a powerful antioxidant and possesses anti-inflammatory properties. It is used in managing anxiety disorder.
7. Green Tea
Green tea contains L-theanine, which reduces stress and anxiety. It also reduces the level of cortisol. Cortisol is a hormone that is related to stress and anxiety.
Avocado contains various B vitamins that relieve stress. It also helps in the synthesis of various neurotransmitters.
Various foods cause anxiety and panic attacks. People experience anxiety after eating some types of food.
Rohit Jain is an IPR Specialist and Medical Content Writing Expert. For over a decade, he has written several articles in the areas of female infertility, Erectile dysfunction, hemangioma, cervical cancer, monoclonal gammopathy of undetermined significance, mononucleosis, mitral valve disorder, nerve sheath tumor, shin splints, mild cognitive impairment, cellulitis, brain metastases, atelectasis, MCAD deficiency, lymphoma, sepsis, cardiac rehabilitation and metabolic disorder among others.