Affecting 40 million American adults — 18% of the population — anxiety disorders are the most common form of mental illness in the United States. While most people feel anxious in a tough situation, those with anxiety disorders experience worry and fear that can be overwhelming and may interfere with their daily lives. Anxiety is the body's natural response to danger. It's like an alarm that goes off when you feel threatened, under pressure or you find yourself in a stressful situation. In moderation, anxiety can help you stay alert and focused, but when anxiety is constant or overwhelming, it can interfere with your relationships, job and other activities.
The symptoms of anxiety aren't just emotional. Anxiety is more than just a feeling, and chronic anxiety can affect your health. Some of the physical side effects of anxiety include:
![counseling](https://cdn.shopify.com/s/files/1/2718/3098/files/counseling-e1466077052813.jpg)
- Upset stomach or dizziness
- Frequent urination or diarrhea
- Shortness of breath
- Tremors and twitches
- Muscle tension
- Headaches
- Fatigue
- Insomnia
Foods That Worsen Anxiety
1. Foods High in Sugar
Foods high in sugar cause blood sugar to spike and dip throughout the day. Unstable blood sugar levels can increase anxiety outbreaks, and research has linkedheavy sugar consumption with an increased risk of depression.3. Caffeine
A cup of coffee might be your favorite pick-me-up, but drinking too much can cause anxiety. Limit coffee, black tea and any other source of caffeine if you suffer from anxiety.![drinking coffee](https://cdn.shopify.com/s/files/1/2718/3098/files/drinking-coffee-e1466077266428.jpg)
3. Processed and Refined Flours
Processed and refined flours act like sugar in the body, causing blood sugar fluctuations and making you more prone to mood swings.4. Alcohol
If you turn to alcohol to calm your nerves or take your mind off of stress, you'll want to rethink it. Alcohol actually puts your body into an anxiety-like state, making it more difficult to manage stress.![shutterstock_127766126](https://cdn.shopify.com/s/files/1/2718/3098/files/shutterstock_127766126-e1466077473951.jpg)
Foods for Anxiety Relief
1. Calcium
Calcium can relax the body and reduce anxiety outbreaks. Dark leafy greens, broccoli, almonds, sesame seeds, chia seeds and orange juice are all great high-calcium food choices. Eating calcium-rich foods before bed can help promote a more restful sleep.2. Magnesium
Magnesium-rich foods such as spinach, almonds, black beans, avocado, figs, dark chocolate and bananas can help calm nerves. Magnesium nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness and irritability.![magnesium](https://cdn.shopify.com/s/files/1/2718/3098/files/magnesium-e1466077576210.jpg)