Researchers looked at recent studies about how diet and exercise affect depression. They found that eating whole plant-based foods, avoiding processed foods, and doing aerobic exercise (like running or cycling) and strength training all appear to help reduce depression symptoms. The study also checked what major health organizations around the world recommend for depression treatment. Interestingly, while the research strongly supports using nutrition and exercise as depression treatments, many official guidelines don’t emphasize these approaches as much as they should. The researchers believe that diet and exercise should be given equal importance to medications and therapy in depression management plans.

The Quick Take

  • What they studied: Whether eating healthy foods and exercising regularly can help treat depression, and whether major health organizations recommend these approaches
  • Who participated: This wasn’t a study with human participants. Instead, researchers reviewed 73 studies about nutrition and 55 studies about exercise, plus checked recommendations from 9 major health organizations worldwide
  • Key finding: About 68% of nutrition studies showed that plant-based whole foods help reduce depression, and 89% of exercise studies showed aerobic exercise helps. However, only about half of major health guidelines recommend these approaches
  • What it means for you: If you’re dealing with depression, eating more whole plant-based foods and doing regular aerobic exercise may help alongside other treatments. However, talk to your doctor before making major changes, as these work best combined with professional mental health care

The Research Details

Researchers used a ‘mini-review’ approach, which means they carefully looked at recent scientific studies from 2024 to understand what we know about diet, exercise, and depression. They searched a major medical database called PubMed for studies published in the last year. They found 73 studies about nutrition and depression, and 55 studies about exercise and depression. Then they compared what these studies recommended with what 9 major health organizations (like those in the United States, Canada, Europe, and the World Health Organization) officially recommend for treating depression.

The researchers were looking for patterns. They wanted to know: Do the studies support using food and exercise to treat depression? What specific types of food and exercise work best? Are the major health organizations telling people about these findings? This approach helps identify gaps between what science shows works and what doctors and health organizations are actually recommending to patients.

This research matters because depression affects millions of people worldwide, and most treatment guidelines focus mainly on medications and therapy. If diet and exercise are proven to help, but guidelines don’t mention them, people with depression might miss out on helpful tools. By comparing recent research with official guidelines, this study highlights an important gap. It suggests that health organizations should update their recommendations to include nutrition and exercise as core parts of depression treatment, not just ’nice to have’ extras.

This is a review study, which means it summarizes what other research has found rather than conducting new experiments. The strength of this approach is that it looks at many studies together to find patterns. The limitation is that it depends on the quality of the studies it reviews. The researchers focused on recent 2024 studies, which means they’re looking at the latest evidence. However, they didn’t conduct a formal systematic review with strict rules about which studies to include, so some bias in study selection is possible. The fact that they compared findings to official guidelines from multiple countries adds credibility to their conclusions.

What the Results Show

The research found strong evidence that plant-based whole foods help manage depression. Out of 73 nutrition studies reviewed, 50 studies (about 68%) focused on how eating whole plant-based foods reduces depression symptoms. Additionally, 16 studies (23%) showed that avoiding ultra-processed foods (like packaged snacks and fast food) helps improve depression. Only 4 studies (5%) specifically looked at reducing animal products.

For exercise, the findings were even stronger. Out of 55 exercise studies, 49 (89%) showed that aerobic exercise—activities that get your heart pumping like running, cycling, or swimming—helps reduce depression. Twelve studies (22%) looked at resistance training (strength training with weights), which also showed benefits. However, most studies didn’t specify exactly how much exercise or what intensity works best.

When researchers checked what major health organizations recommend, they found inconsistency. Only 5 out of 9 organizations (55%) recommended plant-based nutrition for depression. Eight organizations (89%) mentioned aerobic exercise, but only 5 of those gave specific details about how much exercise to do. Just 3 organizations mentioned resistance training at all.

The research also found that reducing time spent sitting (sedentary behavior) may help depression, though only 3 out of 9 health organizations recommended this. The study noted that inflammation in the body appears to be connected to depression, and both diet and exercise help reduce this inflammation. Interestingly, while many studies looked at aerobic exercise, fewer studied resistance training, suggesting this is an area needing more research.

This research builds on existing knowledge that inflammation plays a role in depression. Previous research has suggested connections between diet, exercise, and mental health, but this review shows that recent 2024 studies are increasingly confirming these connections. The key new finding is how much official health guidelines are lagging behind the scientific evidence. While individual studies have shown diet and exercise help depression, this review reveals that major health organizations haven’t fully incorporated these findings into their official recommendations.

This study has several important limitations. First, it’s a review of other studies, not original research, so its conclusions depend on the quality of those studies. Second, the researchers didn’t use strict criteria for which studies to include, which could introduce bias. Third, they only looked at studies from 2024, so they may have missed important earlier research. Fourth, the study didn’t analyze how well the recommendations actually work in real life—just what the research suggests and what guidelines say. Finally, the study couldn’t determine the exact amount of exercise or specific foods that work best because most studies weren’t specific about these details.

The Bottom Line

Based on this research, people with depression may benefit from: (1) Eating more whole plant-based foods like vegetables, fruits, legumes, and whole grains; (2) Reducing ultra-processed foods like packaged snacks, fast food, and sugary drinks; (3) Doing aerobic exercise (like brisk walking, jogging, cycling, or swimming) regularly; (4) Including some resistance training (strength exercises) in their routine; (5) Reducing time spent sitting. These recommendations have moderate to strong evidence support, but should be combined with professional mental health treatment, not replace it.

Anyone dealing with depression or wanting to prevent it should pay attention to these findings. People already taking depression medication or in therapy may find that adding these lifestyle changes enhances their treatment. However, these recommendations are not a substitute for professional mental health care. People with severe depression should continue working with doctors and therapists. Those with physical limitations or health conditions should talk to their doctor before starting new exercise routines.

Research suggests that diet and exercise changes may take several weeks to months to noticeably affect mood. Some people might feel improvements in energy and sleep within 2-4 weeks of starting regular exercise. Mood improvements typically take 4-8 weeks of consistent changes. These benefits tend to build over time, so patience and consistency are important.

Want to Apply This Research?

  • Track daily mood ratings (1-10 scale) alongside meals eaten and exercise completed. Users can log: (1) What they ate and whether it was whole plant-based or processed; (2) Type and duration of exercise; (3) Time spent sitting; (4) Daily mood rating. Over 4-8 weeks, patterns should emerge showing how these factors correlate with mood changes.
  • Start with one small change: either add 20 minutes of aerobic exercise 3 times per week, or replace one processed food item daily with a whole plant-based alternative. Use the app to set reminders and track this single change for 2 weeks before adding more changes. This gradual approach is more sustainable than trying to change everything at once.
  • Create a dashboard showing: (1) Weekly average mood rating; (2) Exercise frequency and type; (3) Percentage of meals that are plant-based; (4) Average daily sitting time. Review trends monthly to identify which changes correlate most with mood improvements. Share this data with healthcare providers to inform treatment decisions.

This research review suggests that diet and exercise may help manage depression, but these approaches should not replace professional mental health treatment. If you’re experiencing depression, please consult with a doctor, therapist, or mental health professional before making significant lifestyle changes. This information is educational and not a substitute for medical advice. Always talk to your healthcare provider before starting a new exercise program, especially if you have existing health conditions. Depression is a serious medical condition that often requires professional treatment including therapy and/or medication.