In order to find out why we have panic attacks - and what can be done about them, it is a good idea to eliminate our physical health and causes of our attacks - before embarking on a course of prescription medication and therapies - which may simply mask the true problem.
Many people have found that they had severe anxiety attacks, tried traditional panic attack remedies, and found no relief; and finally in desperation found out that they had food allergies, or were hypoglycemic, or were very sensitive to stimulants. After they made the changes to their diets, they were astounded at the results.
I recently read the story of a woman who had severe anxiety. She had tried prescription drugs - anti-anxiety medication, and antidepressants. She finally found a physician who diagnosed the root of the problem - food allergies. She was severely allergic to milk - and milk products like cheese, yogurt, sour cream, etc. She realized, to her dismay, that she was consuming a whey protein milkshake everyday. When she made the necessary adjustments in her diet, she found significant improvement in her anxiety. She told people reading her blog entry: "I'm happy to say that I'm feeling much, much better"!
Many other foods are not panic attack remedies, and have been found to increase your chances of becoming anxious - whether or not you are allergic to food:
Alcohol: Although drinking a glass or two of wine, or a cocktail can certainly relax you, it causes a significant drop in blood sugar. This effect will be the strongest in the morning - after indulging in an adult beverage the night before. It can cause shakiness, anxiety, and significant irritability. In addition, it can disrupt the sleep cycle. The alcohol can make it easy to fall asleep - only to wake up a couple to a few hours later - and be unable to get back to sleep.
Meat Fed with Hormones: Cows are given six hormones - including estradiol, progesterone, and testosterone. They are not destroyed at high temperatures - so we do consume them. In addition, they are given a hormone to artificially stimulate their growth. This hormone (rBGH) has been found to cause cows milk to have a slightly higher level of insulin - leading concerns about increasing the chances of getting diabetes for people with that predisposition. In other words, the hormones in meat can alter the hormone level in people - which could lead to anxiety and panic attacks. Altered estrogen levels can do this. The low blood sugar caused by increased insulin can also affect anxiety levels. As a result, it is advisable to look for hormone-free beef (or limit it), and eat fish. So far, fish is safe (as long is it is fresh and not genetically engineered in some fashion.
Preservatives: Since preservatives often have a high level of salt, it is best to avoid processed foods. It can also lead to potassium depletion which causes achiness, fatigue, anxiety, and irritability.
Salt: Salt depletes the body of potassium, a mineral important to the proper functioning of the nervous system. Avoid foods with salt additives and watch how much salt you add to food. Low potassium can lead to fatigue and irritability. It could also by extension aggravate the anxious to the point of panic.
Stimulants: Caffeine (coffee, tea, sodas etc.), nicotine and drugs (recreational - such as marijuana, cocaine, LSD, prescription - such as antidepressants, amphetamines, steroids, nasal decongestants (which increase norepinephrine and adrenaline), asthma medications, and diet pills) can stimulate metabolism, in some cases create low blood sugar. Nicotine depletes the body of nutrients (vitamins and minerals). It also is a mild central nervous system stimulant and a stronger cardiovascular system stimulant. It constricts blood vessels, increasing the blood pressure and stimulating the heart. People who smoke are often thin and nervous. The nicotine can rob them of appetite and sleep, as well as cause them to have chronic anxiety. It could lead to a panic attack when a more stressful situation arises. Caffeine can make some people feel shaky - and a bit "high". Often, you'll hear people say: "Give me a few cups of coffee, and I'm climbing the ceiling".
Sugary foods, refined foods, and foods high in carbohydrates: When eating foods with a high content of sugar, or refined foods (such as white flour), and other foods high in carbohydrates, it can cause a reactive response from the body in the form of an insulin release. This can lead to hypoglycemia. Hypoglycemia can cause severe anxiety and panic attacks. On the other hand, foods to eat that improve anxiety levels - and provide panic attack remedies are as follows (most of these foods contain Vitamin B 5 which enhances energy and stamina by supporting the adrenal glands, and decreases stress and Biotin which decreases stress, anxiety, fatigue, and insomnia): Beef: This meat contains Vitamin B1 and Vitamin B3 (Niacin) which improves brain function and decreases stress, Vitamin B6 (Pyroxidine) improves brain function, decreases stress and fatigue, and is a mood stabilizer. It also contains Choline, 5HTP, L-Tryptophan which decreases depression, anxiety, and migraine headaches, and Inositol which improves depression and anxiety.
Chamomile Tea: This tea contains apigenin and luteolin (both which are flavonoids, and have antioxidant properties). Chamomile promotes relaxation to the point of inducing a relaxing sleep.
Chocolate: In a study performed recently in Switzerland, the Nestle chocolate Research Center scientists studied the effects of dark chocolate on people's stress hormone levels. After two weeks, blood and urine tests showed that chocolate lowered levels of stress hormones in all volunteers, but there was a bigger drop for the high-anxiety people than for the low-anxiety people. It contains Magnesium which improves brain and nerve function, and muscle contraction. (We knew it had to be good for us!!"
Dairy: In general, dairy foods contains 5HTP which reduces depression and anxiety, L-Tryptophan which decreases depression, anxiety, and migraine headaches and Calcium which improves muscle contraction and relaxation, and nerve function. Milk contains B12 which improves brain function, enhances energy and stamina by supporting the adrenal glands. Cheese contains Vitamin B12 which improves brain function, enhances energy and stamina by supporting the adrenal glands.
Eggs: Eggs contain Vitamin B3 (Niacin) which improves brain function and decreases stress, and Vitamin B12 which improves brain function, enhances energy and stamina by supporting the adrenal glands.
Fish:(Contains Vitamin B3 (Niacin) which improves brain function and decreases stress, Vitamin B6 (Pyroxidine) which improves brain function, decreases stress and fatigue, and is a mood stabilizer. It also contains Choline, 5HTP, L-Tryptophan which decreases depression, anxiety, and migraine headaches, and Inositol which improves depression and anxiety. Fish with bones contain Calcium which improves muscle contraction and relaxation, and nerve function.):
1. Herring - Rich in Omega-3 fatty acids - which lower levels of stress hormones.
2. Tuna - High in lysine (a neurotransmitter). A study in 2004 found that men who experienced high levels of anxiety had a diet fortified with lysine. They immediately felt better as result. Eat about 4-5 ounces. It contains Omega-3 fatty acids found to lower adrenaline and cortisol (lowering anxiety and panic).
3. Salmon - Contains Omega-3 fatty acids. Studies have found that omega-3 fatty acids may ease anxiety symptoms by lowering levels of stress chemicals such as adrenaline and cortisol in the body.
4. Sardines - Rich in Omega-3 fatty acids - which lower levels of stress hormones.
5. Fishoil - This also contains Omega-3 fatty acids, reducing anxiety. It also helps to reduce heart disease, and improve immunity.
Fruit(contains Chromium which reduces mood swings and anxiety). Some recommendations are as follows:
1. Blackberries
2. Raspberries
3. Rhubarb
4. Strawberries
5. Bananas - High in potassium (lowering irritability and fatigue). But the sucrose content could drop your blood sugar - causing hypoglycemia. So balance them with protein. Also contains Vitamin B6 (Pyroxidine) which improves brain function, decreases stress and fatigue, and is a mood stabilizer.
Honey: A 2009 study from New Zealand found that rats that were fed high-oxidant honey were less anxious when running in a complex maze - than animals that were fed sucrose. It is certainly a better choice than sugar.
Oils: Seed and vegetable oils contain Omega-6 which reduces stress.
Pork: Pork contains Vitamin B1: which improves brain function, nervous system function, is a mood stabilizer, enhances energy, and decreases stress and Vitamin B3 (Niacin) which improves brain function and decreases stress, Vitamin B3 (Niacin) which improves brain function and decreases stress Vitamin B6 (Pyroxidine) which improves brain function, decreases stress and fatigue, and is a mood stabilizer. It also contains Choline and Inositol which improves depression and anxiety.
Poultry: in general contains Vitamin B3 (Niacin) which improves brain function and decreases stress and 5HTP which reduces depression and anxiety, and L-Tryptophan which decreases depression, anxiety, and migraine headaches. Chicken contains lysine, which reduces anxiety.
Rosemary:Sprigs of rosemary have been noted to calm nerves and help people to think more clearly.
Sage: This herb improves memory, concentration, and anxiety.
Seeds and Nuts: Seeds contain Chromium which reduces mood swings and anxiety, and Omega 6 which reduces stress. They also supply Vitamin B1 which improves brain function, nervous System function, is a mood stabilizer, enhances energy, and decreases stress. Nuts contain Vitamin B3 (Niacin) which improves brain function and decreases stress, and contains Magnesium which improves brain and nerve function, and muscle contraction. Below are some recommendations - although most nuts and seeds are good for anxiety:
1. Flaxseed (and Flaxseed oil): Flax is an abundant source of alpha-linolenic acid (ALA). This is an essential fatty acid that the body uses to make Omega-3 fatty acids (reducing stress).
2. Hazelnuts: Rich in potassium - and providing the same amount of potssium as a banana (reducing fatigue and irritability). They also supply Vitamin B1 and Vitamin B3.
3. Peanuts: Rich in potassium - reducing fatigue and irritability. It provides 500 mg of potassium (more than a banana). Also supplies Vitamin B1 and Vitamin B3, L-Tryptophan which decreases depression, anxiety, and migraine headaches, and 5HTP which reduces depression and anxiety.
4. Pine nuts: They are rich in potassium - reducing fatigue and irritability. Pine nuts supplies 500 mg of potassium (more than a banana). They also provide Vitamin B1 and Vitamin B3.
5. Pistachios: They are rich in potassium - reducing fatigue and irritability. They provide 500 mg of potassium (more than a banana). They also contain Vitamin B1.
6. Pumpkins Seeds: Contain Omega-3 fatty acids.
7. Sunflower seeds: They are rich in potassium - reducing fatigue and irritability. It provides 500 mg of potassium (more than a banana). They also contain Vitamin B1 and Vitamin B3. 8. Walnuts: Contain Omega-3 fatty acids found to lower adrenaline and cortisol (lowering anxiety and panic). They are rich in potassium - reducing fatigue and irritability. They provide 500 mg of potassium (more than a banana). They also contain Vitamin B1 and Vitamin B3.
Vegetables(Green leafy vegetables contain Vitamin B3 [Niacin] which improves brain function and decreases stress, Vitamin B6 (Pyroxidine) which improves brain function, decreases stress and fatigue, and is a mood stabilizer, and Chromium which reduces mood swings and anxiety. Dark green vegetables contain Magnesium which improves brain and nerve function, and muscle contraction.):
1. Asparagus
2. Avocado
3. Barley: Contains 5HTP which reduces depression and anxiety, and L-Tryptophan which decreases depression, anxiety, and migraine headaches.
4. Beans: Contains lysine which reduces anxiety.
5. Broccoli: Contains Calcium which improves muscle contraction and relaxation, and nerve function.
6. Cabbage
7. Cauliflower
8. Corn: Contains PABA which combats fatigue, irritability and anxiety
9. Eggplant
10. Kale contains Calcium which improves muscle contraction and relaxation, and nerve function.
11. Legumes: Contain Vitamin B1 and Choline - which improves depression and anxiety, and Magnesium which improves brain and nerve function, and muscle contraction.
12. Potatoes
13. Radishes
14. Rice (brown): Contains PABA which improves fatigue, irritability and anxiety and 5HTP which reduces depression and anxiety. L-Tryptophan decreases depression, anxiety, and migraine headaches.
15. Soybeans: Contains 5HTP which reduces depression and anxiety, and L-Tryptophan which decreases depression, anxiety, and migraine headaches.
16. Squash
17. Spinach
18. Zucchini
Water: Water is essential to help the body relieve itself of poisons through the kidneys, bowels, skin etc. It also helps to transport vital nutrients, hormones etc. to the rest of the body. As a result, people are happier, healthier, and less anxious.
Whole grain breads/cereals- such as wheat, or bran cereal, bread or muffins: These foods contain Vitamin B1 which improves brain function, nervous system function, is a mood stabilizer, enhances energy, and decreases stress, Vitamin B3 Vitamin B3 (Niacin) which improves brain function and decreases stress, Vitamin B6 (Pyroxidine) which improves brain function, decreases stress and fatigue, and is a mood stabilizer, B12 which improves brain function, enhances energy and stamina by supporting the adrenal glands. Wheat contains PABA which combats fatigue, irritability and anxiety. Grains also contain Choline and Inositol which improves depression and anxiety and Chromium which reduces mood swings and anxiety. Whole grain cereals contains Magnesium which improves brain and nerve function, and muscle contraction.
In conclusion, there are a lot of steps that have to be taken to achieve wholeness - for people who suffer from panic and anxiety attacks. Some people will find that by simply eliminating certain foods - that they are fine from then on. Others will find that the reason for their panic attacks is more emotional in nature (perhaps due to trauma) - or due to chronic ailments (diabetes, hypoglycemia, etc.). These people will need to maintain a lifetime of careful maintainance by using panic attack remedies such as great nutrition, therapy, herbal medicine, acupuncture, acupressure, seeing their physician, etc. Whatever it takes, it is worth it! You will save yourself years of suffering if you take care of you!
