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Diet for Panic Attacks: What Foods are Good and What Foods to Avoid

Diet and Nutrition for Panic Attacks

It’s true what they say – “you are what you eat”. This old adage is even applicable to panic attacks. The foods you eat and the beverages you drink have an impact on the way you’re feeling each day as well as your reactions to stressful situations. To avoid future panic attacks and other medical condition, eating a nutritious diet is extremely important. Keep reading for a look at the link between panic attacks and diet, and what you can do about it.

A lot of people aren’t getting the dietary requirements essential for the mind and body to work well. Excessive amounts of salt, sugar and saturated fat are a key factor in the long list of health conditions that many people suffer from these days. Included on this list are panic attacks.

For example, the vast majority of all diets are deficient in chromium, a key nutrient for alleviating anxiety and fatigue. No less than 75 percent of all diets are lacking in copper, which is important for preventing depression. Folic acid, iron, magnesium, and zinc are able to ease problems with irritability, insomnia, and paranoia, but many of us aren’t getting adequate amounts of these nutrients in the food we eat.

To avoid a panic attack, your brain chemistry must be functioning optimally. If your brain has the appropriate balance of chemicals the neurotransmitters will function more efficiently. The correct nerve signals will be transmitted between cells and your sleep patterns and thoughts will be controlled in a healthy manner.

There are those who might want to talk to a dietitian to get advice on what they should be eating. However, it’s not that complicated, and you can improve your diet significantly just by following some simple strategies.

Foods To Eat for Panic Attacks

For starters, you need to be eating lots of green, leafy vegetables and fresh fruits. Lightly cooked vegetables will retain more nutrients. Broccoli, collard greens and spinach are the top choices because they are loaded with fiber, folic acid and iron.

Panic attacks begin in your central nervous system which means it’s essential to get adequate quantities of vitamin B, including vitamin B12, niacin and thiamin, which will build up the nervous system and ensure it is able to fight off a panic attack.

Aim to get around 45 percent of your calories from whole grains. Thirty to 35 percent should be comprised of asparagus, beans, broccoli, and citrus fruits.

Your meat consumption needs to be comparatively low – about 20 percent. Select lean meats and seafood as much as possible. The omega-3 fats found in tuna and salmon are very healthy.

These are all natural foods which are good for panic attacks.

Another essential step is to drink lots of water. Research has demonstrated that dehydration can lead to nervousness and panic because the brain is comprised primarily of water. Do your best to drink between four and six glasses on a daily basis.

Foods to Avoid for Panic Attacks

Stay away from overly processed foods and those with simple carbohydrates, preservatives and additives. All these chemicals simply aren’t good for you and the fewer that you put in your body the better.

Three things which can seriously exacerbate panic attacks are caffeine, sugar and alcohol. Coffee lovers who drink in excess of three or four cups per day should do their best to cut back if panic attacks are a frequent occurrence. Caffeine can interfere with the production of adenosine, a chemical in the brain that has a calming effect.

Caffeinated sodas and chocolate are just as bad as coffee. Sugar has no nutritional value and triggers hyperactivity and mood swings – hardly a good strategy in the prevention of panic attacks.

Alcohol does your system virtually no good at all because it keeps the brain from manufacturing the neurotransmitters that regulate your mood and emotions. Alcohol also robs the body of vitamins and minerals, which are necessary for building these same neurotransmitters.


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