Knowing the relationship between anxiety and diet helps prevent the disorder from developing into generalized anxiety , one of the most severe forms of the disease. Therefore, knowing how diet is related to anxiety attacks is one of the ways to reduce the main symptoms.
Are you looking for alternatives to regain control of these situations and overcome anxiety? See why healthy eating is so crucial to emotional health . Check out the 7 foods that should be avoided during anxiety episodes and learn more about this disorder. Enjoy reading!
After all, what is anxiety?
To a certain extent, anxiety is a natural reaction of the body, and is beneficial in most situations that serve as a warning to indicate some imminent risk. In other words, it is an adjustment mechanism that favors survival in the face of possible dangerous situations.
In short, it can be said that it is a natural attempt at “protection” for the body to defend itself. Such situations are mediated by adrenaline, a hormone produced by the adrenal glands, but whose release is coordinated by the brain.
Everyone experiences anxiety at some point. During these episodes, adrenaline is released, which prepares the body to take on important challenges. Situations where there is a need to speak in public, go to job interviews or take entrance exams or civil service exams are classic examples.
In most cases, anxiety is positive, as it induces prior organization and leads the person to prepare for that moment. However, when the situation gets out of control and causes pain in the body or symptoms that destabilize the emotional state, it is ideal to seek specialized help.
How to recognize the signs of anxiety?
Given the complexity involved in this disorder, it is important to observe whether the intensity of the symptoms compromises physical and emotional well-being and quality of life. Therefore, we have listed some signs that help identify such situations. Take a look at them!
In general, anxiety symptoms can manifest themselves through negative feelings or reactions that lead to physical illness. In more severe crises, thoughts arise that suggest the need for help. The most common are: “I’m going to go crazy”, “I’m going to die”, “I can’t live with this”, “I feel like this will be the end of me” and others like them.
In addition, typical emotional reactions arise that lead to feelings of:
- fear;
- frustration;
- shame;
- nervousness;
- voltage;
- sadness;
- depressive mood;
- irritability.
In terms of physical appearance, the most common symptoms are:
- shortness of breathe;
- tachycardia (racing heart);
- hand tremors;
- nausea and diarrhea;
- sleep impairment;
- sweating;
- headache;
- muscle pain and tension.
What are the main causes of anxiety?
Given the clear association between anxiety and eating, it is important to understand the reasons that trigger this disorder. Although it arises from multiple factors, some events can exacerbate the symptoms. Here are the most common ones:
- fear and anguish generated by insecurity about the future ;
- emotional issues linked to the end of romantic relationships;
- family conflicts that generate frequent emotional distress;
- excessive concern about the challenges involved in the daily routine;
- unemployment, decreased income, financial instability or accumulated debts;
- significant losses , such as those of loved ones, property or something of personal value.
What foods should be avoided during anxiety episodes?
We have listed the 7 foods considered most harmful during anxiety attacks . See what they are:
- sugar and sweets in general, as they reduce the immune system;
- alcoholic drinks and energy drinks, as they make the person more agitated;
- white flour-based products, as they cause constipation, irritability and bad mood;
- caffeine, mate tea, green tea and black tea, as they are brain stimulants;
- industrialized products, as they contain dyes that compromise the absorption of important nutrients;
- fried and fatty foods, as they interfere with intestinal function;
- chocolates, as they contain excess sugar and caffeine, elements that harm brain function.
What to eat to improve anxiety attacks?
Now that you know that there is an important relationship between anxiety and diet, see which foods help control this disorder.
Nuts
This food has a high amount of the mineral selenium, one of the most important for combating negative thoughts, such as sadness and lack of hope for the future. Consuming one or two nuts daily is enough to maintain a good mood.
Banana
In addition to containing Vitamin B6, bananas are very rich in potassium and tryptophan , nutrients that greatly contribute to improving well-being. This is because both Vitamin B6 and tryptophan stimulate the production of serotonin, known as one of the happiness hormones.
Dark chocolate
Though most chocolate consumers tend to like sweet chocolate, its high sugar content minimizes the antioxidant properties that help minimize anxiety. That is because the explanation is straightforward: dark chocolate contains flavonoids, a type of antioxidant that stimulates the production of serotonin. However, in the presence of excess sugar, flavonoids do not play their role.
Fish and eggs
Among the most important nutrients, taurine , an element indispensable in the production of a specific neurotransmitter that the brain utilizes for the control of anxiety, is included in lean fish and eggs, and these are good sources of tryptophan.
You may have already noticed that there is a kind of intrinsic dependency between anxiety and food. That is, proper care of your diet should be the first step to better control this disorder. Of equal importance is the consumption of natural sedatives using passionflower , which suppress anxious thoughts, lift mood and sleep better.
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