Mental Health Day: Anxiety attacks can have disabling traits; add a bowl of yoghurt & 5 almonds to your daily diet

An anxiety attack can catch you off guard at a moment when you have nothing to stress about. These anxiety disorders can affect an individual's daily activity, affecting personal and professional life.

According to the National Health Portal (NHP) of India, it is the sixth leading cause of disability around the world, and affected 273 million people in 2010.

An anxiety attack happens when the overwhelming feeling of fear and worry takes over an individual. They are often caused by triggers, which an individual may not be aware of at that time. Experts believe it can be caused by genetics, environmental or due to social factors.


The NHP reported that more women experience anxiety attacks as compared to men. It lists trembling of the body, restlessness, muscle twitches, palpitations, increased heart rate, flushing, excessive sweating, rapid breathing, diarrhoea, increased frequency/hesitancy of passing urine, dizziness, dry mouth and dilated pupil as some of the common signs of anxiety attacks, which is an underlying condition of anxiety disorder.

Some other physical signs include difficulty in breathing, hyperventilation, shaking and trembling, feeling suffocated, getting chills, gas or acidity, tingling sensation, weakness or fatigue and insomnia.

People with anxiety attacks must also watch out for mental signs such as intense fear or worry, overwhelming stress, nervousness, feeling numb or confused, feeling irritated or out-of-control, difficulty concentrating or thinking, and feeling the need to escape from everything.

Poor concentration, easy distractibility and easy arousal or excitability are also signs of an anxiety attack.

ETPanache Digital spoke with Simrun Chopra, Deep Health Coach, Nutritionist and Founder of Nourish with Sim, to understand how food can help ease anxiety attacks.

Listing out the best option to keep anxiety at bay, Chopra recommended including food rich in Omega-3 fatty acids such as salmon in one's diet.

"Foods high in Omega-3 fatty acids rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are responsible for reducing inflammation and brain cell dysfunction. Furthermore, these can help reduce signs of anxiety," Chopra said.

Turmeric is another magic agent when it comes to managing anxiety. Curcumin (the bright yellow chemical) in turmeric is known to help in promoting brain health and preventing/reducing anxiety. However, due to its low bio-availability, Chopra suggested mixing turmeric with a little pepper to ensure better digestion and absorption of curcumin. "Adding turmeric tea to your bedtime routine helps," she added.

Almonds, also rich in Omega-3 fatty acids, are also great when it comes to managing anxiety. Chopra said that consuming five almonds on waking can go a long way. "They (almonds) are a powerhouse of nutrients and have the essential vitamin E and other healthy fats. It is known to promote brain health," she said.

A daily cup of yoghurt can also work wonders. This probiotic magic potion can help the gut (which Chopra calls the 'second brain'), and can help with mental health issues like anxiety.

While these foods can aid mental well-being, some items can also lead to anxiety triggers.

Caffeine, when consumed in excess, in coffee can lead to increased nervousness and jitters. The same goes for energy drinks, said Chopra. "It is best avoided and replaced with herbal tea," she added.

Chopra also shared that caffeine is responsible for reducing the production of serotonin, a type of chemical which carries messages from the brain to the body and aids body functions like sleep, mood, digestion, etc.

Small doses of coffee (like one cup a day) might work for some, but Chopra said that it's best to keep a food and feelings journal to track individual reactions. She also suggested staying clear of processed foods like processed meats, candies, breakfast cereals, etc. "The sneaky added sugars cause multiple blood sugar variations in the body, creating havoc on mood and insulin," she explained.

Alcohol may come across as a drink to calm the nerves, but it is counterproductive. Chopra said that alcohol changes the brain's levels of neurotransmitters and serotonin, making symptoms of anxiety worse. "Try to limit alcohol to one to two drinks a week for women," she advised.

Anxiety attacks can have disabling effects. At such a moment, try to take a deep breath and try listening to calming music.