Health experts are increasingly warning that unhealthy daily routines and poor dietary habits can significantly contribute to depression, stressing that a balanced lifestyle and nutritious diet play a vital role in maintaining mental well-being.

Medical specialists explain that lifestyle choices are closely linked to both mental and physical health. While obesity is widely recognised as a major cause of numerous diseases, many people still overlook the importance of a balanced diet and rely on easily available, highly processed foods.

Experts note that constant overeating and excessive consumption of junk food not only increase the risk of physical illnesses but also contribute to mental stress, anxiety, and depression. Research suggests that the number of people experiencing depression in offices and institutions may be far higher than assumed. Early signs often include mood swings, irritability, lack of motivation, and emotional exhaustion.

People affected by depression frequently turn to medication to cope with symptoms such as persistent sadness, sleep deprivation, loss of appetite, and poor concentration. However, specialists caution that medication alone is not enough. Environmental factors, daily routines, physical activity, and especially dietary changes play a crucial role in long-term recovery and mental stability.

A study conducted at the University of Melbourne highlights the strong link between diet and mental health, stressing that managing depression requires understanding which foods to avoid and which should be included in daily meals. The research shows that high-quality, nutrient-rich food supports both brain and body function.

Similarly, findings published in the American Journal of Clinical Nutrition indicate that a higher intake of legumes, fish, fruits, and vegetables is associated with a lower risk of depression. Experts explain that the brain relies on fats, amino acids, and proteins to function properly, making foods such as nuts, seeds, and fish essential for brain cell growth and repair.

Diet also plays a key role in sleep regulation. An imbalanced diet can disrupt sleep cycles, causing people to feel alert at night and fatigued during the day—an issue commonly reported by individuals with depression. Previous studies suggest that increasing seafood consumption and reducing fast food intake can significantly ease depressive symptoms.

Research published in BMC Medicine further supports these findings, stating that diets rich in vegetables, fruits, low-fat dairy products, unsalted nuts, fish, olive oil, and eggs can substantially lower the likelihood of depression. In contrast, fast food, sugary snacks, and processed items increase the risk.

Beyond mental health, experts say certain foods act as natural medicines. Green vegetables help protect against lung disease, while folic acid-rich foods reduce the risk of anemia, stroke, and pregnancy-related complications. Foods such as salmon, mushrooms, broccoli, garlic, ginger, and turmeric reduce inflammation and boost immunity, while green tea, yogurt, oranges, pomegranates, and tomatoes support skin, hair, and overall health.

Experts conclude that improving dietary choices alongside healthy daily routines can play a decisive role in preventing depression and enhancing overall quality of life.