Be plagued by anxiety time to time is not a serious matter, but anxiety disorders and panic attacks are something else. They seriously impact your lifestyle, as some fears and worries are constant and can be so overwhelming that they become debilitating.
Anxiety Disorders can have many symptoms, including:
- A feeling of fear, panic and discomfort
- Sleep disorders
- Hands or sweaty or cold feet
- Difficulty breathing
- Heart palpitations
- Struggle to keep calm
- Nausea
- Numbness or tingling in the limbs
- Dry mouth
- A muscle tension
- Dizziness
The most important things to know about panic attacks and anxiety:
1. A lack of vitamins B group, including B6 and B12, and folic acid (folate) can cause anxiety disorders, because these vitamins enhance the secretion of the hormone of pleasure, dopamine. Vitamin B6 promotes the production of neurotransmitters, norepinephrine and serotonin (the hormones that regulate mood).
It is recommended to consume foods rich with folate (vitamin B9) like spinach, offal, flaxseed, or failing to take vitamin B9 supplements because our bodies do not store. A deficiency in this vitamin and all those in group B, can make you more prone to panic and anxiety disorders as it can cause symptoms ranging from paranoia to irritability.
2. Several researchers have shown that anxiety disorders and panic can be caused by a lack or poor quality of sleep. The National Sleep Foundation found that people who suffer from chronic insomnia may have serious disorders such as anxiety.
A sleep study conducted by sleep medicine department at Harvard has shown that anger, sadness, pessimism and stress are symptoms present in people who sleep only a few hours a night.
3. Calcium boosts the function of the brain and central nervous system. Its lack in the body triggers the symptoms of anxiety disorders and panic. This is why it is important to ensure the consumption of foods rich with calcium, which will at the same time ensure the proper functioning of the parathyroid gland imbalance which may cause depression.
4. A lack of magnesium can also cause some irritability, depression and anxiety. A 2006 study shows that magnesium supplements intake can relieve neurological disorders such as depression, for people who suffer from a deficiency in this mineral.
5. The researchers found that the bacterial balance in the intestines could be affected by mood. They infected mice with bacteria germ-free mice from the opposite behavior: thus, passive mice became more active after receiving bacteria from mice Active and vice versa.
6. Current medical research shows that 95% of serotonin is found in the intestines, which communicate with the brain via the vagus nerve. When thinking of a subject which annoys us, we usually feel a physical reaction in our stomach, as we have "butterflies in the stomach" such as when we are in love. However if your intestines and your stomach are not happy, consequently you will not be.
People who suffer from unexplained gastrointestinal disorders are more likely to suffer from mood disorders. A study conducted on patients who have irritable bowel syndrome shows they are 5 times more likely to suffer from anxiety disorders. In addition, this syndrome is 5 times more prevalent among people who suffer from anxiety, making it a vicious circle. Stress and anxiety can cause irritable bowel syndrome, which in turn causes increased stress levels.
The Dangers Of Anxiolytics
A study published by the Journal of Clinical Psychology proves that these drugs have a sedative effect on the people who suffer from insomnia. 25% of people who use these dangerous drugs are misdiagnosed, and researches has shown that the risk of mortality is 36% larger than normal.
Some common side effects of these anxiolytics: decreased libido, hypotension, nausea, lack of coordination, depression, violence and aggression, difficulty of thinking, memory loss, lower IQ, pulmonary hypertension, greater risk of bleeding, risk of interaction with other drugs.
To avoid these drugs and overcome symptoms related to anxiety, you can add these ingredients to your diet:
- Foods rich with calcium: dairy preferably goat, spinach, kale, broccoli, seaweed and sesame seeds will help you maintain your heart rate for panic attacks.
- Vitamin B6: nuts, avocado, brown rice, eggs, cauliflower, sunflower seeds, poultry, broccoli and potatoes are important sources of vitamin B6. In addition, the whole grain products are rich in vitamin B group which help regulate the functioning of the central nervous system, that is essential to control stress and anxiety.
- Zinc: black beans, lentils, fish, mushrooms, alfalfa seeds and pumpkin increasing zinc intake. They have a calming and soothing effect on the central nervous system.
- Complete seeds: pasta and complete bread are rich in carbohydrates and increase the level of serotonin in the brain. This hormone calm the brain and body.
- Omega-3 fatty acids: they can also eliminate anxiety , which is why you need to eat wild salmon and other fish rich in omega-3s at least twice a week.
- Tryptophan: banana, chicken, oats, nuts and sesame seeds. According to Manuel Villacorta, a nutritionist from San Francisco, this amino-acid can produce chemicals that enhance your mood and relieve stress. It is a precursor of serotonin, which helps to keep calm.
Other foods that help to reduce anxiety and to maintain calm:
- Molasses
- Garlic
- Asparagus
- Wheat germ
- Carrots
- Beer yeast
- The onions
- Papaya
- Celery
- Beet
- Stone fruits or drupe
Important:
To overcome your anxiety, you need to reduce your intake of caffeine contained in coffee, soda, tea, and energetic drinks.
To overcome your anxiety, you need to reduce your intake of caffeine contained in coffee, soda, tea, and energetic drinks.