Physical activity plus fruit-vegetable consumption reduces the risk of depression by 80%.

(Fann et al., 2022)

Depression is one of the most common mental disorders in the world, and it is estimated that during the COVID-19 pandemic, there was a 23 percent increase in major depressive disorders globally. 

Although the causes of depression are complex, researchers are beginning to understand how specific lifestyle interventions can reduce the risk of depression. Physically active people, for example, have fewer depression symptoms than those who do not exercise.  High consumption of fruits and vegetables has also been linked to a lower risk of depression. However, no study has yet looked into the effectiveness of combining physical activity with a high fruit and vegetable intake in lowering the risk of depression.

Fann et al., 2022 a 16-year longitudinal cohort study that examined the association between physical activity and intake of fruits and vegetables and the risk of depression in 1,795 middle-aged and older Taiwanese adults.

Researchers grouped the participants into low, moderate, and high levels of physical activity and fruit–vegetable intake. 

Physical Activity 

Low – Less than 450 metabolic equivalents per week

Moderate – Between 450–750 metabolic equivalents per week

High – More than 750 metabolic equivalents per week

Fruit-vegetable intake

Low – Less than seven servings per week

Moderate – 7-9 servings per week

High – more than nine servings per week

Results:

• When high physical activity and high fruit-vegetable intake were compared separately, each was associated with a 40% lower risk of depression.
• Combined high physical activity and fruit-vegetable intake reduced the risk of depression by 80%.
• Combined high physical activity and low or moderate fruit-vegetable intake were linked to a 70% lower risk of depression.
• Combined low or medium physical activity and high fruit-vegetable intake were linked to a 65% lower risk of depression.

Reference:

Fann LY, Huang SH, Huang YC, Chen CF, Sun CA, Wang BL, Chien WC, Lu CH. The Synergetic Impact of Physical Activity and Fruit and Vegetable Consumption on the Risk of Depression in Taiwanese Adults. Int J Environ Res Public Health. 2022 Jun 14;19(12):7300.