Understanding the Connection Between Physical Health and Anxiety

Understanding the Connection Between Physical Health and Anxiety

Written by: Jordan Kadish

Reviewed by: Melissa Cammack, LPC

The human body is a complex system of interconnected parts, and all of these parts work together and affect one another. Anxiety is a common mental health disorder that affects millions of people worldwide, and research suggests that there is a strong connection between physical health and anxiety [1]. Although anxiety is born in the brain, other parts of our physical health, like diet, sleep cycle, and exercise habits can have a tremendous effect on how anxiety manifests. This blog will explore the link between physical health and anxiety, examining how lifestyle factors such as diet, exercise, sleep, and substance abuse can exacerbate anxiety symptoms.

Diet and Anxiety

The food we eat has a significant impact on our overall physical and mental health, and there is evidence to suggest that diet can also affect anxiety levels [2]. Several studies have found a link between a diet high in processed foods, sugar, and unhealthy fats and an increased risk of anxiety. Avoiding these foods can help reduce anxiety, and will also help you stay healthier overall.

In contrast, eating fruits, vegetables, whole grains, and lean protein has been associated with lower levels of anxiety. These foods are all rich in essential vitamins and minerals that support healthy brain function, including B vitamins, magnesium, and omega-3 fatty acids.

Some specific foods that have been found to reduce anxiety symptoms and strengthen mental health are carrots, spinach, salmon, brown rice, live-cultured yogurt, and 85% dark chocolate [3]. 

Exercise and Anxiety

Regular exercise is an essential part of maintaining physical health, and it can also have a noticeable positive impact on mental health. Many research studies have yielded positive results that indicate that exercise reduces anxiety symptoms by increasing the release of endorphins, which are natural mood-boosting chemicals [4]

Regular exercise can also improve sleep quality, reduce stress, and improve overall mood, all of which can help to alleviate anxiety symptoms. Even moderate exercise, such as a brisk walk or yoga, can be beneficial in reducing anxiety.

The best type of exercise for reducing anxiety is “aerobic exercise,” commonly referred to as “cardio.” Remember, this doesn’t have to be intense exercise. Aerobic exercises like going on a bike ride, swimming, or jogging count as aerobic exercise, and all help to reduce stress. 

Sleep and Anxiety

Getting enough quality sleep is crucial for both physical and mental health, and a lack of sleep can have a significant impact on anxiety levels. Studies have found that people who suffer from insomnia are at a higher risk of developing anxiety disorders, and vice versa [5]. This creates a very unhealthy, and distressing, cycle. 

Sleep deprivation can also increase levels of the stress hormone cortisol, which can make anxiety symptoms worse. On the other hand, getting enough quality sleep can help to regulate mood and reduce stress, which can help to alleviate anxiety symptoms.

If you are having trouble sleeping due to anxiety or other factors, try practicing calming techniques around bedtime, like mindfulness, meditation, and/or journaling. This may help alleviate stress and get you into the relaxed state necessary for you to drift into sleep. Avoid screen time at least an hour before bed. Instead of watching television or scrolling on your phone, try reading a book!

Substance Use and Anxiety

Substance use, including alcohol and drugs, can have a significant impact on both physical and mental health. There is a strong link between substance abuse and anxiety, with studies showing that people who suffer from anxiety disorders are more likely to turn to drugs and alcohol as a way to cope with their symptoms [5]. 

Substance use can exacerbate anxiety symptoms and can also lead to a range of physical health problems, including liver disease, heart disease, and respiratory problems. If you're struggling with anxiety and substance abuse, it's important to seek professional help to address both issues.

The link between physical health and anxiety is clear, with lifestyle factors such as diet, exercise, sleep, and substance abuse all having a significant impact. By making healthy lifestyle choices and seeking professional help when needed, it's possible to alleviate anxiety symptoms and improve overall physical and mental health. If you're struggling with anxiety, don't hesitate to reach out to a healthcare professional for support and guidance.