Dietary Guidelines for Managing Panic Disorder

Introduction

Diet plays a significant role in managing panic disorder symptoms. Following these dietary guidelines can help stabilize mood and reduce the frequency and intensity of panic attacks.

Key Dietary Principles

Foods to Include

• Complex carbohydrates
  • Whole grains
  • Brown rice
  • Quinoa
  • Oats
• Omega-3 rich foods
  • Fatty fish (salmon, mackerel)
  • Walnuts
  • Flaxseeds
• Magnesium-rich foods
  • Dark leafy greens
  • Almonds
  • Avocados

Foods to Limit or Avoid

• Caffeine
• Alcohol
• Refined sugars
• Processed foods
• Energy drinks

Meal Timing and Structure

1. Eat regular meals at consistent times
2. Don't skip breakfast
3. Keep healthy snacks available
4. Maintain blood sugar stability with 4-6 small meals

Hydration Guidelines

• Drink 8-10 glasses of water daily
• Monitor caffeine intake
• Avoid dehydrating beverages

Supplementation Considerations

Consult your healthcare provider before starting any supplements

• Vitamin B complex
• Magnesium
• Vitamin D
• Omega-3 fatty acids

Additional Recommendations

• Keep a food diary to track triggers
• Practice mindful eating
• Plan meals ahead
• Establish regular eating routines

When to Seek Help

Consult your healthcare provider if:

• Dietary changes don't improve symptoms
• You experience new food-related anxiety
• You need personalized nutrition guidance