Panic disorder is one of the most common neurological problems. Although the problem is managed by medicines and several therapies, giving the right nutrition to your brain enhances its effectiveness and function. And this is quite possible when you eat foods rich in vitamin B, tryptophan and omega 3 fatty acids.
Pick foods rich in vitamin B
The B group vitamins especially vitamin B6 and vitamin B12 help to improve your nervous function. Therefore, you will be advised to consume vitamin B enriched foods to calm down your mind and elevate your mood. You can eat a small serving of red meat that includes beef and lamb. Eat one egg daily to receive a good dose of vitamin B in a healthy manner. Mackerel, crab, shellfish, fortified soy and cereals, spinach, and potatoes contain good amounts of vitamin B which would prove beneficial in managing panic disorder. Also include banana, cantaloupe and watermelon to further boost intake of vitamin B.
Get enough tryptophan from foods
Tryptophan is that amino acid that acts as a precursor to serotonin, which is a neurotransmitter affecting several activities and physical functions of the body. Low level of serotonin in the body is associated with restlessness, depression, mental chaos and instability. Thus, if you have panic disorder then your doctor is bound to ask you to eat foods rich in tryptophan. The best natural sources of tryptophan include milk and yogurt. You can also rely on turkey, shrimps, almonds, cashews, and legumes like back eyed beans, kidney beans, etc. to supplement your body’s need of tryptophan.
Eat foods enriched with omega 3 fatty acids
Several research studies have correlated neurological disorders with insufficient consumption of omega-3 –fatty acid. Your brain doesn’t function well when you do not consume these healthy fats. In this perspective your doctor would advise to you increase consumption of EPA (eicosapentaenoic acids) and DHA (docosahexaenoic acids) rich foods along with the pills that you must be taking to deal with panic disorder. Best sources of omega -3-fatty acids are salmon, tuna, halibut, mackerel, and sardines. If you are a vegan or vegetarian then you need to increase consumption of almonds, walnuts, winter squash, beans, flaxseeds, olives, etc.
Consume fortified whole grains
Deficiency in magnesium, potassium and folates can lead to neurological problems and panic attacks. Whole grains and cereals, fortified with these minerals, vitamins and complex carbohydrates help in proper functioning of the brain. This is the reason why you are suggested to eat whole grain bread, pasta and oatmeal. You can have it with warm milk or prepare a sandwich with turkey, salmon and beef to tone down the anxiety symptoms.
Combine the foods and get a proper diet plan from your doctor to receive the nutritional elements properly. Apart from that, you should restrict eating and drinking processed foods, chocolates, caffeinated beverages, and alcohol, respectively to bring about improvement in the symptoms.
Written by: healthplus24.com team
Date last updated: June 25, 2014