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Foods to Eat
❖ Take a healthy whole foods diet containing fresh vegetables and fruits, nuts and whole
grains. It is the best insurance against attacks of anxiety. Fruits and vegetables are best
eaten raw such as in a salad (many vitamins and enzymes are destroyed by cooking).
❖ Make sure your diet contains foods rich in B vitamins, such as whole grains, nuts, green
leafy vegetables, eggs and fish for healthy nerves.
❖ Oats are important for the nervous system. Hazel nuts (most effective when freshly
ground) are valuable healing food for the nerves. Honey dissolved in warm milk also
has a warming effect on the nerves.

Foods to be included:

• whole grains especially brown rice, barley, millet, corn, wheat

• apricots
• asparagus
• avocados
• bananas
• broccoli
• brewer’s yeast
• brown rice
• dry frits
• figs
• fish
• garlic
• green leafy vegetables
• legumes
• pulses
• raw nuts and seeds
• sea weed
• slightly salty foods
• soy products
• eggs
• (unprocessed) leans meats and meat products

Foods to Avoid
❖ Refined, white flour and sugar products and processed foods starve the body of B
vitamins. This weakens the body and promotes feelings of anxiety. Sweet foods are
especially harmful, since their digestion cause a dramatic drop in blood sugar which
can be experienced as apprehensive jitteriness (agitation or nervousness).
❖ Avoid alcohol, caffeine and sugar products and quit smoking. They worsen anxiety.

Cut down the following foods:

• tea
• coffee
• chocolate
• alcohol
• strong spices
• sugar
• tomatoes
• eggplant
• peppers
• processed meat
• fried food
• refined cereals and grains
• candy
• pastries
• high-fat dairy products

Important Instructions
✓ Keep a diary of the food you eat and your anxiety attacks. Food allergies and
sensitivities may trigger panic or anxiety attacks. As the record will help to avoid food
that induce anxiety.
✓ Eat small frequent meal rather than 3 big meals we generally eat.
✓ Drink at least 8-10 glasses of water each day
✓ Exercise for about 20 minutes or more per day. if your body feels better, so does your
mind. Exercise and other physical activity produce endorphins — chemicals in the
brain that act as natural painkillers — and also improve the ability to sleep, which in
turn reduces stress and anxiety.