Panic attacks are episodes of intense fear and anxiety that can be overwhelming and can cause a rapid heartbeat, sweating, shaking, and difficulty breathing.

While panic attacks can be caused by a variety of factors, including genetics, stress, and trauma, diet can also play a role. In this article, we will explore how diet can affect panic attacks and what you can do to prevent them through dietary changes.

1. Eat a well-balanced diet

A balanced, nutrient-dense diet is key to maintaining good mental health. According to a study published in the American Journal of Psychiatry, people who ate a diet high in processed and fried foods had a significantly increased risk of depression.

Conversely, those who ate a diet high in fruits, vegetables, whole grains, and lean proteins had a lower risk of depression and anxiety.

2. Avoid caffeine and other stimulants

Caffeine can trigger anxiety and panic attacks in some people. The caffeine content of beverages varies widely, with coffee, energy drinks, and some teas having the highest amounts.

If you are prone to panic attacks, it may be best to avoid caffeine altogether or limit your intake. Other stimulants, such as nicotine and some over-the-counter medications, can also trigger panic attacks in susceptible individuals.

3. Include omega-3 fatty acids in your diet

Omega-3 fatty acids have been shown to be beneficial for mental health, including anxiety and depression. Sources of omega-3s include fatty fish, such as salmon and sardines, and plant-based sources, such as flaxseed and chia seeds.

If you do not consume enough omega-3s through your diet, you may consider taking a high-quality fish oil supplement.

4. Eat magnesium-rich foods

Magnesium is an essential mineral that plays a role in muscle and nerve function. Studies have shown that magnesium supplementation may reduce symptoms of anxiety and depression.

Foods rich in magnesium include leafy greens, nuts and seeds, whole grains, and legumes.

5. Consume probiotic-rich foods

The gut and the brain are closely connected, and research has shown that consuming probiotics can have a positive effect on anxiety and mood. Sources of probiotics include fermented foods, such as yogurt, kefir, sauerkraut, and kombucha.

6. Avoid or limit alcohol intake

Alcohol is a depressant that can exacerbate symptoms of anxiety and depression. While it may temporarily alleviate symptoms, long-term alcohol use can worsen mental health and lead to addiction.

If you choose to drink, do so in moderation and be mindful of how it affects your mental health.

7. Incorporate adaptogenic herbs into your diet

Adaptogenic herbs have been used for centuries to support the body’s response to stress and anxiety. Some adaptogenic herbs, such as ashwagandha and rhodiola, have been shown to have a positive effect on anxiety and mood.

These herbs can be consumed in supplement form or added to foods as a spice.

8. Eat foods rich in B vitamins

B vitamins are essential for nervous system function and can help reduce symptoms of anxiety and depression. Foods rich in B vitamins include leafy greens, beans, whole grains, and fortified cereals.

9. Reduce your intake of sugar and processed foods

Sugar and processed foods can cause blood sugar spikes and crashes, which can lead to mood swings and anxiety. In addition, these foods are often high in additives and preservatives, which can negatively affect mental health.

Instead, opt for whole foods, such as fruits, vegetables, and whole grains.

10. Practice mindful eating

Eating mindfully involves being present and fully engaged in the act of eating. Take the time to savor your food and pay attention to the flavors and textures.

Eating mindfully can help reduce stress and anxiety and promote a positive relationship with food.

Conclusion

While diet is only one factor in preventing panic attacks, it is an important one.

By eating a balanced, nutrient-dense diet and avoiding triggers such as caffeine and processed foods, you can support your mental health and reduce your risk of panic attacks. Additionally, incorporating adaptogenic herbs and consuming probiotic-rich foods can further support your overall well-being.