II. What should I know about nutrition, medication and anxiety? When should I adjust my diet or medication due to anxiety?

• Coffee with sugar – can give you temporary boost, but you may experience irritability afterwards if you are sensitive to the highs and lows of caffeine or sugar. Caffeine can also trigger a panic or anxiety response.
• Fried food such as French fries – are very tasty but can make you feel sluggish and tired
• High-fat foods such as pastries and meat – can make you feel calm and satisfied for a while but they are harder for your body to digest and usually do not have the vitamin or nutrients you need for natural energy (see Part IV below for food and nutrient tips that are good for you and reduce anxiety). Fatty foods can decrease your desire for physical activity which generally increases your physical health and reduces anxiety.

Anxiety and stress can also influence poor eating habits. People with stress may make poorer food choices, eat on-the-go, or skip meals due to an artificial feeling of being “keyed up”. These stressed eating behaviours complicate symptoms even more, further influencing a dysfunctional relationship between nutrition, physical activity, and anxiety.

Poor eating habits give rise to mineral and vitamin deficiencies which can then lead to:

• Tension
• Nervousness
• Insomnia
• Panic attacks
• Irritability
• Sluggishness
• Interfering with your body’s anxiety response, thus preventing you to become calm naturally

By making small changes in the food you eat and how and when you choose to eat, you reduce the above deficiencies or even eliminate the foods that increase the anxiety responses and sluggishness. Adequate minerals and vitamins in the diets generally give you more energy for physical activity - which then can minimise stress or anxiety.

When using only medication or herbs to treat anxiety, nutrition and physical wellbeing play an even more important role. Some medications that can end the debilitating effects of anxiety can also cause weight gain. This disruptive change in weight associated with some medications may sometimes lead people to stop taking anti-anxiety medication altogether. There are other health risks when using medications as the main treatment for anxiety, including diabetes, and addiction. With such negative health risks associated with medication, it becomes even more vital to have nutritional options to counteract these effects and to have alternative ways to treat anxiety.

Below are benefits of several kinds of food and drinks for your reference: