iffat
08-07-05, 11:44 PM
The below information might be useful as to what to eat and what to avoid
for someone suffering from feelings of anxiety:
A diet high in complex carbohydrates ensures adequate production of
serotonin.
The key here is complex carbohydrates and not simple sugars. Eat plenty of
vegetables, both raw in salads and cooked. Eat whole grains and use whole
wheat bread and toast instead of white breads and brown rice instead of
white rice. Avoid excess sugar and refined and processed foods in your diet.
Rely more on fresh whole fruits for a sweet treat rather than sugar filled
desserts and sweets. Try a slice of whole wheat toast with a teaspoon of
honey sprinkled on it, or a cup of warm milk sweetened with a teaspoon of
honey.
Include more legumes in your diet like lentils, beans, peas, and soy
products.
The amino acid tryptophan has a calming effect and is found in peanuts,
bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers. Eat more
of these foods as small snacks throughout the day, or as a bedtime snack to
promote sound sleep.
A deficiency of the B vitamins can cause low levels of serotonin in the
brain. Supplement 50 to 100 mg of a vitamin B complex along with 800 mcg of
folic acid daily to increase production of serotonin.
A substance called phenylethanolamine found in chocolate and hard cheeses
may increase symptoms of anxiety. Omit these foods for a while to see if
your symptoms will improve.
Caffeine should be avoided since it is a stimulant and may worsen your
feelings of anxiety. Sharply reduce or eliminate consumption of coffee, tea,
cola drinks, and chocolate.
Tyramine increases the release of norepinephrine, which also stimulates the
brain, an undesirable result for someone suffering from anxiety. Stay away
from these foods that contain tyramine: bacon, cheese, chocolate, eggplant,
potatoes, sugar, sausage, spinach, and tomatoes.
Safe herbs to use for their relaxing effect include chamomile,
passionflower, catnip, peppermint, and valerian.
Regular exercise relieves stress, tension, and anxiety and improves mood.
Try taking a daily short walk, swim twice a week, go bicycling or enroll in
an aerobics class.
One of the best anti-anxiety treatments is the breathing exercise explained
below.
Relaxation Breathing Techinique:
1.<SPAN></SPAN> Place the tip of your tongue on the tissue right behind your upper front
teeth and keep it there through the entire exercise.
2.<SPAN></SPAN> Exhale through your mouth, making a whoosh sound.
3.<SPAN></SPAN> Close your mouth and inhale quietly through your nose to a silent count of four.
4.<SPAN></SPAN> Hold your breath for a count of seven.
5.<SPAN></SPAN> Exhale completely through the mouth, with a whoosh sound to a count of eight.
6.<SPAN></SPAN> Repeat this cycle three more times for a total of four breaths.
This breathing exercise is a natural tranquilizer for the nervous system. Do
it at least twice a day and whenever you are upset, tense, or having
difficulty falling asleep.
By Amal AL-Sibaie (Dietitian and columinst for the Saudi Gazette)</P>
for someone suffering from feelings of anxiety:
A diet high in complex carbohydrates ensures adequate production of
serotonin.
The key here is complex carbohydrates and not simple sugars. Eat plenty of
vegetables, both raw in salads and cooked. Eat whole grains and use whole
wheat bread and toast instead of white breads and brown rice instead of
white rice. Avoid excess sugar and refined and processed foods in your diet.
Rely more on fresh whole fruits for a sweet treat rather than sugar filled
desserts and sweets. Try a slice of whole wheat toast with a teaspoon of
honey sprinkled on it, or a cup of warm milk sweetened with a teaspoon of
honey.
Include more legumes in your diet like lentils, beans, peas, and soy
products.
The amino acid tryptophan has a calming effect and is found in peanuts,
bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers. Eat more
of these foods as small snacks throughout the day, or as a bedtime snack to
promote sound sleep.
A deficiency of the B vitamins can cause low levels of serotonin in the
brain. Supplement 50 to 100 mg of a vitamin B complex along with 800 mcg of
folic acid daily to increase production of serotonin.
A substance called phenylethanolamine found in chocolate and hard cheeses
may increase symptoms of anxiety. Omit these foods for a while to see if
your symptoms will improve.
Caffeine should be avoided since it is a stimulant and may worsen your
feelings of anxiety. Sharply reduce or eliminate consumption of coffee, tea,
cola drinks, and chocolate.
Tyramine increases the release of norepinephrine, which also stimulates the
brain, an undesirable result for someone suffering from anxiety. Stay away
from these foods that contain tyramine: bacon, cheese, chocolate, eggplant,
potatoes, sugar, sausage, spinach, and tomatoes.
Safe herbs to use for their relaxing effect include chamomile,
passionflower, catnip, peppermint, and valerian.
Regular exercise relieves stress, tension, and anxiety and improves mood.
Try taking a daily short walk, swim twice a week, go bicycling or enroll in
an aerobics class.
One of the best anti-anxiety treatments is the breathing exercise explained
below.
Relaxation Breathing Techinique:
1.<SPAN></SPAN> Place the tip of your tongue on the tissue right behind your upper front
teeth and keep it there through the entire exercise.
2.<SPAN></SPAN> Exhale through your mouth, making a whoosh sound.
3.<SPAN></SPAN> Close your mouth and inhale quietly through your nose to a silent count of four.
4.<SPAN></SPAN> Hold your breath for a count of seven.
5.<SPAN></SPAN> Exhale completely through the mouth, with a whoosh sound to a count of eight.
6.<SPAN></SPAN> Repeat this cycle three more times for a total of four breaths.
This breathing exercise is a natural tranquilizer for the nervous system. Do
it at least twice a day and whenever you are upset, tense, or having
difficulty falling asleep.
By Amal AL-Sibaie (Dietitian and columinst for the Saudi Gazette)</P>