The Correlation between Nutrition and Anxiety Disorders

Anxiety disorders are one of the most common psychological disorders in Poland, with up to 14% of the European Union population experiencing severe anxiety symptoms (Z. Kroplewski, A. Serocka, M. Szczelniak, 2019). In recent years, there has been a significant increase in the number of people affected by these disorders due to the epidemiological situation and political events. Research conducted in Poland immediately after the outbreak of the pandemic shows that up to 75% of those surveyed suffer from severe anxiety (M. Babicki, A. Mastalerz-Migas 2021). Anxiety disorders can be generally described as excessive protective reactions to the environment, triggered by unrealistic ideas and thoughts about dangers (Z. Kroplewski, A. Serocka, M. Szczelniak, 2019). To be diagnosed as an anxiety disorder, they must last at least 6 months and not be associated with other mental disorders or the use of psychoactive substances (J. Stasiuk et al., 2014). Anxiety disorders include generalized anxiety disorder, panic disorder and social phobia, as well as agoraphobia (fear of open spaces). These disorders are often overlooked, leading to ineffective and prolonged treatment. Treatment includes taking medication and receiving psychotherapeutic or psychological support. It has been proven that women are more likely to suffer from anxiety disorders than men (B. Bandelow, S. Michaelis, D. Wedekind, 2017). This may be due to the fact that women generally do not suffer as much from their illnesses as men and therefore seek help more often than men. These disorders most commonly occur in young age: phobias between the ages of 3 and 10 and generalized anxiety disorder and panic attacks between the ages of 20 and 24 (B. Bandelow, S. Michaelis, D. Wedekind 2017). However, they can also occur later in life. They usually have a chronic course and significantly impair daily functioning. Anxiety disorders include many different disorders, making it impossible to determine the cause. They can have biological, genetic, behavioral, or psychological causes, but further research is still needed on this topic. The main symptoms of anxiety disorders include, among others, anxiety, worry, sadness, attention problems, sleep disturbances, migraines, respiratory problems, sensory disturbances, swallowing problems, digestive disorders, tachycardia, concentration problems, tension, compulsive thoughts and behaviors, avoidance of anxiety-provoking situations, alienation, and panic attacks.

The Western diet, the dietary model of the developed world, primarily relies on high-processed products rich in sugar, salt, and saturated fats. This model of nutrition lacks diversity in fresh fruits and vegetables, as well as dietary fiber. Such a diet is not very nutritious, which undoubtedly affects physical health, but it also turns out to have an impact on mental health. Increasingly, special dietary recommendations are being used to support the treatment of behavioral disorders, which is evidence that the way of eating affects the most important nutrients that affect well-being. A meta-analysis of over 1000 studies showed that nutritional interventions can be helpful in improving mental health in about 50% of cases (R. S. Opie et al. 2015). Researchers have also observed that the diet of people with anxiety disorders is usually of low quality and rich in trans fats and refined sugar (D. Gibson-Smith et al. 2018). Such a diet may result from the health status of patients - they do not have the strength and desire to prepare healthier meals, creating a vicious circle. One of the main components of the Western diet is fat, especially saturated fat, which is available not only in animal products but also in salty snacks, sweets, or vegan food. Studies show that a high fat content can have an impact on anxiety disorders. Mice fed a fat-rich diet for 12 weeks showed a higher level of the stress hormone cortisol and more behaviors indicating anxiety (S. Sharma, S. Fulton 2013). Trans fats have an even greater impact on the level of anxiety - a diet that does not contain them negatively affects cognitive functions. However, it should be noted that the studies were conducted only on animal models (M. Murphy, J. G. Mercer 2013). Lipids in this form are most often found in ready-made food - in the list of ingredients, one should look for them under the name trans fats or hydrogenated fats. Simple sugar is another substance whose content in modern nutrition is significant. A high intake of sucrose in the daily menu increases the level of anxiety (M. Murphy, J. G. Mercer 2013). The effects of consuming large amounts of sugar are visible already 10 minutes after eating and affect the entire hormonal system - not only cortisol but also hunger and satiety hormones.

Excessive calorie consumption is associated with the risk of obesity, which can lead to the development of other related diseases, including memory problems, more frequent anxiety symptoms, and higher levels of stress (M. Murphy, J. G. Mercer 2013). Other research suggests that consuming processed food may have a greater impact on the development of disorders than exceeding daily energy requirements, implying that the quality of the food consumed may be more important for the health of the nervous system than the quantity (F. N. Jacka et al. 2010).

Anxiety disorders are a serious condition that can have many causes, and treatment can be relatively complex. It is worth noting that an appropriate diet cannot completely eliminate the problem, but can significantly improve quality of life and the effectiveness of therapies conducted by a doctor and other specialists. It is difficult to talk about one effective nutritional solution, as each individual has different needs and preferences. However, there are some changes that can be made in their diet to not only improve their well-being, but also to reduce their risk of developing anxiety disorders.