Dietary Recommendations for Managing Panic Disorder

Introduction

Proper nutrition plays a significant role in managing panic disorder symptoms. This guide outlines evidence-based dietary recommendations to help support your mental health.

Key Dietary Principles

Foods to Include

• Complex carbohydrates

  • Whole grains
  • Brown rice
  • Quinoa
  • Oats

• Omega-3 rich foods

  • Fatty fish (salmon, mackerel)
  • Walnuts
  • Flaxseeds
  • Chia seeds

• Magnesium-rich foods

  • Dark leafy greens
  • Avocados
  • Legumes
  • Nuts

Foods to Limit

• Caffeine
• Alcohol
• Refined sugars
• Processed foods

Meal Timing

• Eat regular meals
• Don't skip breakfast
• Space meals 3-4 hours apart
• Avoid eating large meals before bedtime

Hydration

• Maintain adequate water intake (8-10 glasses daily)
• Monitor caffeine consumption
• Consider herbal teas (chamomile, lavender)

Supplementation

Always consult your healthcare provider before starting supplements

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

Additional Considerations

• Keep blood sugar stable
• Practice mindful eating
• Document food-mood connections
• Consider working with a registered dietitian