A new study shows that combining diet and exercise reduces depression risk by 45%, with women and older adults benefiting the most. Experts stress that lifestyle choices, coping strategies, and social support are crucial in preventing mental health disorders.
TheDigger Intelligence Unit
How Diet and Exercise Fight Depression
A groundbreaking study has revealed that maintaining both a healthy diet and regular physical activity can cut the risk of developing depression by almost half.
Researchers from Seoul National University Hospital, led by Professor Min-Seon Park, analysed data from 17,737 adults who participated in South Korea’s National Health and Nutrition Examination Survey between 2014 and 2020.
Their findings, published in the international journal Nutrients, show that participants who combined good nutrition with regular exercise had a 45% lower risk of depression compared to those with a poor diet and low activity.
The study found that 4.6% of participants exhibited depressive symptoms. Those who practised both healthy eating and regular exercise saw the greatest reduction in risk: women with both habits showed a 52% decrease in depressive symptoms, and middle-aged or elderly individuals showed a 58–59% reduction.
High physical activity alone lowered risk by 26%, while diet alone had no significant effect. The researchers noted that maintaining muscle strength through exercise is crucial to psychological well-being, particularly in older age.
Habits That Protect Your Mind
Beyond the numbers, experts emphasise that lifestyle choices are central to mental health.
Regular exercise, balanced nutrition, and consistent sleep patterns are proven to boost mood and resilience.
Coping strategies such as setting small achievable goals, maintaining daily routines, practising mindfulness, journaling, and engaging in fulfilling activities like music or volunteering can help reduce stress and restore a sense of joy.
Staying socially connected is equally vital, as isolation often worsens depression.
Talking openly with trusted friends or family, joining support groups, and seeking professional counselling when needed are important steps in managing symptoms.
Why This Matters for Everyone
Professor Park emphasises, “Combining diet and exercise lowers the risk of depressive symptoms.
If governments connect dietary education with physical activity initiatives, they could improve public mental health and reduce medical costs long-term.”
What You Can Do Now
Depression is treatable and preventable. Small, consistent changes—eating well, staying active, sleeping better, and staying connected—directly protect mental health.