- With Mayo Clinic psychiatrist
Daniel K. Hall-Flavin, M.D.
read biographyclose windowBiography of
Daniel K. Hall-Flavin, M.D.
Daniel K. Hall-Flavin, M.D.
Dr. Daniel Hall-Flavin, board certified in general psychiatry and addiction psychiatry, is a St. Louis native looking to the Internet as a way to help people improve their health and be more active participants in their own health care by learning from Mayo Clinic's experts.
Dr. Hall-Flavin has been a member of the faculties of Cornell University Medical College, New York Medical College, and The George Washington University Medical School before joining the Mayo Clinic staff in 1996. He has special interests in adult psychiatry, addiction psychiatry, and psychogenomics. He has served as medical director of the National Council on Alcoholism and Drug Dependence from 1986 to 1999.
"With the advent of the genomics and proteomics revolution and the pace of advances in medicine, informed collaborative relationships between knowledgeable, capable health professionals and informed, proactive individuals and their families are more vital than ever," he said.
"I'm optimistic that our Internet health education activities will contribute to ever-improving health outcomes for all who participate and apply what is learned."
Complications (1)
- Depression and anxiety: Can I have both?
Treatments and drugs (1)
- Test anxiety: Can it be treated?
Lifestyle and home remedies (2)
- Coping with anxiety: Can diet make a difference?
- Herbal treatment for anxiety: Is it effective?
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Question
Coping with anxiety: Can diet make a difference?
Can you recommend a good anti-anxiety diet? Is it true that certain foods worsen anxiety and others have a calming effect?
Answer
from Daniel K. Hall-Flavin, M.D.
Coping with anxiety can be difficult, and watching what you eat may play a role in making you feel better. Although food can't cure an anxiety disorder, eating a balanced diet and limiting or avoiding certain foods may help you feel better and improve your mood. It can also help you maintain a steady energy level throughout the day. Try these steps:
- Eat frequent small meals. This will help stabilize your blood sugar throughout the day.
- Increase your intake of carbohydrates (starches). Carbohydrate-rich meals and snacks are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates (such as whole grains), and eat fewer simple carbohydrates (sugars).
- Drink plenty of water. Even mild dehydration can affect your mood.
- Limit or avoid alcohol. The immediate effect of alcohol may be calming for most people. But as alcohol is metabolized by your body, it can cause anxiety-like symptoms.
- Limit or avoid caffeine. Caffeine is a stimulant that can make you feel jittery and nervous and interfere with sleep.
- Pay attention to food sensitivities. In some people, certain foods or food additives can cause adverse reactions, including moodiness — which can lead to irritability or anxiety. Foods that commonly cause reactions include wheat, corn, soy, dairy, eggs, nuts and shellfish.
- Eat some foods that contain tryptophan. Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.
While changes to your diet may make some difference in your anxiety level, you may need treatment such as medication or counseling (psychotherapy) — especially if your anxiety is severe or interferes with your day-to-day activities or enjoyment of life.
Next questionHerbal treatment for anxiety: Is it effective?
- Kemper KJ, et al. Complementary and alternative medicine therapies to promote healthy moods. Pediatric Clinics of North America. 2007;54:901.
- Lee RA. Anxiety. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia Pa.: Saunders; 2007. http://www.mdconsult.com/das/book/body/130846680-7/0/1494/57.html?tocnode=54111716&fromURL=57.html. Accessed April 9, 2009.
- Lakhan SE, et al. Nutritional therapies for mental disorders. Nutrition Journal. 2008;7:2.
