III. How well does nutrition relieve anxiety? What do studies show?

• Diets high in sugar and meat are associated with higher anxiety in women, while
• Higher vegetable and cereal intake are associated with lower anxiety in men [10].
• Lowest levels of anxiety were found in both men and women who had a diet of
• low sugar and fat which included；
• low-fat dairy products；
• poultry； and
• light soft drinks [9].
• In adolescents, a “western” dietary pattern (high in red meat and sugars) is associated with more aggressive behaviour；
• but fresh fruit, leafy green vegetables improve behavioural problems [10].

These research findings are especially important in Asian countries like Japan and China. Whilst the “western diet” has been around for centuries in the U.S. and has thus led to the obesity epidemic in that country, Asians had traditionally avoided such high-fat and high sugar diets, until recently. Researchers have found that high-calorie, high-fat foods have been slowly making their way into the Asian diet over the last few decades, and now rates of cardiovascular disease and diabetes are on the increase. [16]. Studies on animals have found that high fat consumption lead to temporary reductions in anxiety symptoms. [13]. Stressful conditions may also lead to selection of high-fat foods over high-carbohydrate or protein options [15, 16].

Findings like these suggest that stress and anxiety may naturally lead to a high-fat food solution. Since anxiety disorders are a long-term condition in many people, consuming high fat foods cannot be a tool for reducing anxiety and counteracting stressful conditions because of its consequences to physical health. Researchers have also shown that long-term dietary changes to reduce cholesterol did not lead to increased anxiety when high-fat nutritional options were removed [11].

Alcohol use is associated with long-term physical diseases and addiction. However, researchers have found that alcohol is often used for self-medication for people with anxiety disorders. The rates of self-medication are highest in people with panic disorder with agoraphobia and social phobia [17]. Alcohol may be easier to get than medication, so people with anxiety may turn to it for a “quick fix” for their feelings of fear or panic. For them, alcohol may be a way to escape from the fear or anxiety they may not know they have or do not want to deal with.

Coupled with poor nutrition and undernourishment, alcohol dependency has been associated with increased depression and anxiety that can affect long-term heart and digestion diseases [2]. It is because of these negative factors that doctors and health professionals suggest alcohol should be avoided.