Researchers studied over 7,000 college students living in high-altitude areas of Tibet to understand what helps with stress and anxiety. They found that students who ate soy products more often and exercised longer had fewer mental health problems. Students who ate soy five or more times a day and exercised more than 60 minutes daily had the lowest rates of psychological symptoms. Girls reported more stress than boys. The study suggests that simple lifestyle changes—eating more soy-based foods and moving your body regularly—might be natural ways to support better mental health during college years.

The Quick Take

  • What they studied: Whether eating soy products and exercising regularly are connected to having fewer mental health problems like stress and anxiety in college students.
  • Who participated: 7,070 Tibetan college students between ages 19-22 living in high-altitude regions of China. About 40% were boys and 60% were girls.
  • Key finding: Students who ate soy products at least 5 times per day and exercised more than 60 minutes daily had the lowest rates of psychological symptoms (around 16.6% overall, but lower in this group). Students with the lowest soy intake and least exercise had much higher rates of symptoms.
  • What it means for you: If you’re a college student struggling with stress or anxiety, increasing soy foods in your diet and exercising regularly might help improve your mood and mental health. However, this study shows a connection, not proof that soy and exercise directly cause better mental health. Talk to a doctor or counselor if you’re experiencing significant mental health concerns.

The Research Details

This was a cross-sectional study, which means researchers took a snapshot of students at one point in time rather than following them over months or years. Researchers randomly selected 7,070 Tibetan college students and asked them questions about three things: how often they ate soy products, how long they exercised each day, and whether they experienced psychological symptoms like stress, anxiety, or depression.

The students were divided into groups based on their soy consumption (eating it 2 times or less per day, 3-5 times per day, or 5+ times per day) and exercise duration (less than 60 minutes, exactly 60 minutes, or more than 60 minutes per day). Researchers then compared these groups to see if there were patterns between eating habits, exercise, and mental health symptoms.

The researchers used statistical tools to analyze the data and account for other factors that might affect mental health, like age and gender. This helps them understand whether soy and exercise truly matter, or if other things are responsible for the differences.

This research approach is important because it looks at real college students in their actual environment, not in a lab setting. High-altitude regions present unique challenges for health, so studying students in these areas specifically helps us understand whether findings from other places apply there too. By asking about multiple factors at once (diet, exercise, and mental health), researchers can spot patterns that might help develop better ways to support student mental health.

This study has several strengths: it included a large number of students (7,070), used a random selection method to avoid bias, and measured multiple related factors. However, because it’s a snapshot study rather than following students over time, we can’t say for certain that soy and exercise cause better mental health—only that they’re connected. The study also relied on students’ own reports about their habits, which might not always be completely accurate. Additionally, the study was done in one specific region with one population, so results might differ in other places.

What the Results Show

Among the 7,070 Tibetan college students studied, about 16.6% reported having psychological symptoms like stress, anxiety, or depression. The students’ eating and exercise habits varied quite a bit: about 39% ate soy products two times or less per day, 40% ate them 3-5 times daily, and 21% ate them five or more times daily. For exercise, 74% did less than 60 minutes per day, 18% did exactly 60 minutes, and 8% did more than 60 minutes.

When researchers compared the groups, they found a clear pattern: students who ate soy products more frequently and exercised longer had fewer mental health symptoms. The group with the highest soy consumption (5+ times daily) and longest exercise duration (more than 60 minutes daily) had the lowest rates of psychological symptoms. In contrast, students with low soy consumption and minimal exercise had significantly higher rates of symptoms—the study showed these students were about 2.5 times more likely to experience psychological symptoms.

Girls reported more psychological symptoms (18.2%) compared to boys (14.6%), which was a statistically significant difference. This gender difference held true even when researchers looked at different soy and exercise combinations.

The study found that both soy consumption and exercise duration independently contributed to mental health. Even when researchers adjusted for other factors, the connection remained strong. Students who had just one of these healthy habits (either good soy intake or regular exercise) showed improvement compared to those with neither habit, but students with both habits showed the best mental health outcomes. The protective effect was strongest in the high-altitude environment where these students lived.

Previous research has shown that diet and exercise both affect mental health in college students generally, but few studies have looked at these factors together in high-altitude populations. This study adds to our understanding by showing that in this specific environment, the combination of soy consumption and regular exercise appears particularly beneficial. The findings align with broader research suggesting that plant-based proteins and regular physical activity support mental wellbeing.

This study has several important limitations. First, because it’s a snapshot rather than following students over time, we can’t prove that soy and exercise cause better mental health—only that they’re associated. Second, the study relied on students reporting their own habits, which might not be completely accurate. Third, the study was conducted only in high-altitude Tibetan regions, so results might be different in other populations or environments. Fourth, the study didn’t measure other important factors that affect mental health, like sleep quality, social relationships, or academic stress. Finally, the study can’t explain why soy and exercise help—just that they seem to.

The Bottom Line

Based on this research, college students—especially those experiencing stress or anxiety—may benefit from: (1) eating soy-based foods (like tofu, soy milk, or edamame) at least 5 times per day, and (2) exercising for more than 60 minutes daily. These recommendations have moderate confidence because the study shows a strong connection, but it’s not definitive proof. These suggestions work best as part of a broader approach to mental health that includes good sleep, social connections, and professional help when needed.

College students, especially those in high-altitude regions or experiencing stress and anxiety, should pay attention to these findings. Parents and college health centers should also consider these results when developing mental health programs. However, if you’re experiencing serious mental health symptoms, these lifestyle changes alone aren’t a substitute for talking to a counselor, therapist, or doctor. People with soy allergies or those who can’t exercise due to health conditions should consult healthcare providers about alternative approaches.

You probably won’t notice dramatic changes overnight. Most people need to maintain these habits for several weeks to a few months to see improvements in mood and stress levels. Start by gradually increasing soy foods and exercise, then track how you feel over time. If you don’t notice improvement after 2-3 months of consistent effort, talk to a healthcare provider.

Want to Apply This Research?

  • Track daily soy product servings (goal: 5+ times per day) and daily exercise minutes (goal: 60+ minutes). Log mood or stress level each evening on a 1-10 scale to see if patterns emerge between your habits and how you feel.
  • Start with one small change: either add one soy-based food to your daily routine (like soy milk in breakfast or tofu in lunch) OR add 15 minutes of exercise to your day. Once that feels natural (after 2-3 weeks), add the second habit. Use the app to set reminders and celebrate small wins.
  • Create a weekly dashboard showing your average soy servings, exercise minutes, and mood rating. Review it every Sunday to spot patterns. If mood improves, you’ll have concrete evidence motivating you to continue. If it doesn’t improve after 8-12 weeks, consider talking to a healthcare provider about other factors affecting your mental health.

This study shows an association between soy consumption, exercise, and fewer psychological symptoms, but does not prove that soy and exercise directly cause better mental health. This research is informational and should not replace professional mental health care. If you’re experiencing significant stress, anxiety, depression, or other psychological symptoms, please consult with a qualified mental health professional, counselor, or doctor. Dietary changes and exercise are helpful supplements to, not substitutes for, professional mental health treatment. Always consult with a healthcare provider before making significant changes to your diet or exercise routine, especially if you have existing health conditions or take medications.