Does the deadline seem more manageable when you're armed
with a bag of cookies? It's true that food soothes. But
when life's stresses add up to an anxiety attack, you don't
need the food that you eat to make you more anxious. Here's
how the Anti-Anxiety Diet can help you choose the right
foods to stay calm -- even when you're faced with stressful
situations:
• Complex carbs act as tranquilizers
by increasing your amount of serotonin, the neurotransmitter
that calms, in your brain. This includes lots of fruits
and whole-wheat foods to increase your complex carb intake.
• Tryptophan -- a precursor
to seratonin -- has a calming effect on the body. This includes
turkey and milk choices, both of which contain tryptophan.
• Caffeine can make you jittery
and anxious. substitute a cup of calming herbal tea, such
as St. John's Wort or chamomile, for your morning pick-me-up.
• Chronic dehydration -- however
slight -- can cause feelings of anxiety. That's why your
diet must include plenty of water, often with some lemon
or lime added to liven it up.
• Frequent, small meals can
help keep blood-sugar levels even. Eat a variety of healthy
snacks to reduce the jitters that can accompany low blood
sugar.
Try the calming food plan
Anti-Anxiety BREAKFAST
option one
one whole-wheat English muffin topped with natural peanut
butter
calcium-fortified orange juice
chamomile tea
multivitamin and mineral supplement
option two
whole wheat banana
soy muffin with added raisins and walnuts (raisins are high
in B6, and walnuts in omega-3)
½ cup fat-free cottage cheese
decaf herbal tea
multivitamin and mineral supplement
option three
oatmeal with bananas
calcium-fortified orange juice
St. John's Wort tea
Anti-Anxiety
LUNCH
option one
whole-wheat pita pizza topped with low-fat cheese, tomato
sauce and fresh-sliced veggies
fresh orange sections
soda water with lime
option two
pita pocket sandwich filled with turkey, tomatoes, lettuce
and sprouts
fruit salad with banana, pineapple and oranges
skim milk
option three
three bean salad on greens
whole-wheat tortilla
chamomile tea
Anti Anxiety
DINNER
option one
quick turkey tetrazzini
mixed green salad
pot of peppermint tea
option two
pork tenderloin roast
½ acorn squash with butter and brown sugar
banana bread pudding
spring water with lemon
option three
thai tofu stir-fry
brown basmati rice
fruit salad
decaf green tea
SNACKS (choose
two a day)
mixed dried fruit and nuts
6 ounces fat free yogurt topped with fresh berries and chopped
walnuts
whole-wheat crackers with almond butter
small corn tortilla filled with hummus and sprouts
Helpful hints
Healthy Dos and Don'ts
Do:
• Take a multivitamin supplement that includes B and B6.
Even undetectable malnutrition can lead to feelings of anxiety
• Exercise daily. The endorphins produced make you feel
relaxed, plus exercise reduces muscle tension and blood
pressure
• Drink plenty of water or other fluids like herb tea
Don't:
• Consume alcohol. Sure, a glass of wine before a big date
takes the edge off, but the calming effect of alcohol is
short-lived. Once it has worn off, there is a likelihood
that your level of anxiety will actually increase
• Consume caffeine
