Listen to this article
Many people who have panic attacks may have symptoms like shortness of breath, sweating profusely, shaking, and feeling like their heart is beating so hard it might jump out of their chest. Also, some people will feel chest pain and a sense of detachment from reality or detachment from themselves during a panic attack, so they may think they are having a heart attack. Panic attacks can be scary events and can “hit” you quickly. Fortunately, there is a diet made up of certain foods that can help you combat anxiety and the symptoms associated with panic attacks.
As a general rule, it is important to have regular meals, to eat regularly, to stabilize your glycemia (blood sugar level). Another important rule is to avoid caffeinated drinks, alcoholic beverages and smoking, as these factors can make panic attacks worse.
Foods that help reduce anxiety
The salmon. It can be beneficial in reducing anxiety. It contains nutrients that contribute to your brain health, including vitamin D and Omega-3 fatty acids (EPA and DHA). These fatty acids, EPA and DHA, can help regulate dopamine and serotonin, which can have calming and relaxing properties. By consuming adequate amounts of EPA and DHAm, you can encourage your brain to adapt to change, allowing you to better cope with factors that trigger anxiety symptoms.
Kale or rocket leaves. Researchers at the State University of New York found that symptoms of anxiety are associated with reduced antioxidant status and that antioxidants can help with mood. Dark green leafy vegetables like kale, rich in beta-carotene and vitamin E, are needed to boost antioxidant levels and support proper brain function.
Dairy products. Milk, yogurt and cheese are valuable sources of calcium, vitamin D and protein, which help stabilize blood sugar. Dairy products also contain tryptophan, an amino acid that helps the brain produce chemicals associated with calmness and tranquility. Consume skimmed versions of milk and yogurt, kefir being also recommended if it has a lower percentage of fat.
The almonds. Studies have shown that magnesium can be an effective treatment for anxiety-related symptoms, especially since too little magnesium reduces serotonin levels in the brain. Just 30 grams of almonds (about 12 pieces) contain 75 mg of magnesium, which contributes to your daily requirement. Other magnesium sources you can try are; legumes, seeds and avocados.
Avocado. According to the doc.ro website, avocados are rich in B vitamins, which relieve stress and in heart-healthy fats, which can help reduce anxiety. Vitamin B6, for example, helps the body produce several neurotransmitters, including serotonin, which influence mood (your state of mind). B vitamins (thiamine, riboflavin and niacin) have positive effects on the nervous system, so you should include them more often in your diet if you suffer from panic attacks.[stresulșiîngrăsimibeneficepentruinim[carepotajutalareducereaanxietățiiVitaminaB6deexempluajutăorganismulsăproducămaimulțineurotransmițătoriprintrecareserotoninăcareinfluențeazădispoziția(stareatadespirit)VitamineledincomplexulB(tiaminăriboflavinașiniacina)auefectepozitiveasuprasistemuluinervosașacăartrebuisăleincluzimaidesîndietatadacăsuferideatacuridepanică
Fish meat and poultry meat. Fish and poultry provide you with high amounts of protein and nutrients, including B vitamins, iron and zinc. Nutritionists recommend that you have balanced meals that contain both protein and complex carbohydrates and healthy fats to reduce anxiety symptoms. Turkey and chicken are foods rich in tryptophan, so it is good to include them in your diet. Fatty fish such as salmon, tuna, trout and halibut provide you with good doses of Omega-3 fatty acids, those healthy fats that encourage good brain function and can help alleviate depressive symptoms associated with anxiety and its disorders.
Talk to your health care provider if you experience frequent panic attacks, and if he or she discovers that you are deficient in certain nutrients, he or she is best able to recommend nutritional supplements that may help.[cumedicultăuspecialistdacăteconfrunțidescuatacuriledepanicăiardacăacestadescoperăcăaicarențeînceeacepriveșteanumiținutriențielestecelmaiînmăsurăsăîțirecomandesuplimentealimentarecarete-arputeaajuta
Favorite Close
Please login to bookmark
2023-11-05 09:00:56
#recommended #diet #panic #attacks
