Study shows that yes, exercise and proper diet does help with anxiety in college

It’s true what people say – exercise, proper food, and good sleep will reduce anxiety in college. 

Physical activity, combined with healthy lifestyle habits and proper dietary nutrition, can help alleviate anxiety, according to a recent study by Frontiers in Psychology, an open-access academic journal covering all aspects of psychology. The study aimed to offer solutions for anxiety among college students, in light of mental health becoming a (topic of increasingly widespread concern over the past decade). This particular group always had a high risk of developing mental disorders, and numbers continue to rise after COVID-19.

Researchers from Thailand’s Silpakorn University surveyed 498 college students (236 males and 262 females, between 18 and 20 years old) from three universities in Fujian, China. They collected data via surveys centred around demographics, physical activity levels, lifestyle habits, and dietary nutrition. Each survey asked questions about how often the students exercised vigorously, whether their food preference was light or salty, and their levels of nervousness and anxiety over the past two weeks.

The study is one of many that aim to alleviate anxiety and other mental disorders in college students. While college is usually a time for achievement, growth and personal prowess, it also introduces new pressures, challenges, and sometimes disappointment and loss. With that comes negative emotions like anxiety and depression. If this remains unaddressed, college students will have increased vulnerability to obesity, substance abuse, and other conditions with long-lasting effects. 

While these solutions may not be a cure-all, perhaps they’ll still be a good way to handle anxiety in college. Source: AFP

Addressing increasing anxiety in college students

A 2024 report by authors Jessica Bryant and Lyss Welding from Best Colleges compiled information from The American College Health Association. Over 55,000 college students took a survey, which revealed that 76% of them experienced moderate to serious psychological distress, another 36% were clinically diagnosed with anxiety, and another 28% had depression. 

The findings revealed that exercise, dietary nutrition, and lifestyle habits all played significant roles in alleviating anxiety in college students. Physical activity alone accounted for 36.93% of reduced anxiety – compared to medications, it’s the most favourable intervention for its low costs, high compliance, and minimal side effects. 

“Physical exercise is effective in increasing cerebral blood flow, inhibiting the secretion of pro-inflammatory cytokines, and effectively stimulating the central nervous system, thereby alleviating anxiety and other negative emotions,” the study says. 

Inadequate sleep, consuming too much salt, caffeine, and alcohol will also contribute to anxiety in college students. The study found that a healthy lifestyle and good diet will reduce anxiety up to 24.9%. 

“A healthy diet provides the body with the nutrients, which play an important role in the synthesis and regulation of neurotransmitters such as serotonin, dopamine, and norepinephrine, which regulate mood and reduce anxiety symptoms,” the study states. “A regular schedule and adequate sleep can help maintain the body’s biological clock and rhythms, increase the body’s resistance and coping ability, and reduce stress and anxiety.”

The researchers also pointed out that most college students facing mental health issues such as anxiety choose to self-manage and self-heal, as compared to directly seeking professional counselling. Being college students, they may not have the resources or finances to afford the high cost of treatment.

“This makes the conclusions of this study all the more important. This type of conditioning is not only affordable, but also an important reference for the self-management and rehabilitation of college students with anxiety disorders,” the study concludes.