Anxiety disorders like panic disorders, agoraphobia, obsessive compulsive disorder, post-traumatic stress disorder, and generalized anxiety disorder lead the individuals to significant distress and dysfunction due to an unpleasant emotional state, fear.

Anxiety and panic can interfere with normal life but certain nutrients may help the body and mind to cope. The B vitamins (niacin, thiamin, riboflavin, B6, biotin, pantothenic acid, B12, folic acid) are all important for the healthy functioning of the nervous system, especially the production of the key neurotransmitters that can help alleviate mild anxiety.

One good source of several of these nutrients is brown rice which contains thiamin (vitamin B1), vitamin B6, and niacin. Thiamin is beneficial during anxiety and panic because it facilitates neurotransmitter synthesis, promotes healthy nerve function, and converts carbohydrates in foods into energy. Vitamin B6 helps the body to manufacture neurotransmitters such as serotonin, essential for the body to cope with anxiety and panic. And Niacin helps the body to release energy from carbohydrates, control blood sugar, and maintain proper nervous system function.

Foods that are rich in complex carbohydrates, such as whole grains, brown rice, unrefined cereals and flours, and vegetables and fruits, provide your brain with a steady supply of glucose.

So here is one suggestion for feeding your brain better throughout the day:

Breakfast: Begin the day with a mixture of protein and complex carbohydrates: low-fat milk with whole-grain cereal and fresh fruit.

Lunch: To renew mental energy for the afternoon, have a salad with low-fat dressing, shrimp cocktail, or chicken breast and fresh fruit for dessert.

Afternoon Snack: Use the midday snack to supply your brain with carbohydrates. Choose fresh fruit or low-fat crackers and six ounces of fruit juice or vegetable juice cocktail.

Dinner: Start the evening with complex carbohydrates-baked potato or corn-as a side dish; choose a choline-rich entree, such as lentil soup or fish; and finish with a low-fat frozen yogurt dessert.

Bedtime Snack: Relax your brain and prepare for a good night's sleep with warm low-fat milk, honey and banana.

Time for a little natural mind styling and a stretch.