Guide to the impact of a healthy lifestyle on mental health

1. Healthy lifestyle and its overall impact

• Maintaining a balanced diet, exercising, avoiding smoking, and getting enough sleep are habits that prevent physical illnesses such as cardiovascular disease, cancer, obesity, and diabetes.

• New evidence suggests that these habits also protect against mental disorders, especially depression.

2. Relationship between healthy diet and depression

• A study by the Hospital del Mar Research Institute shows that following a healthy diet, such as the Mediterranean diet, reduces the risk of depression by 16%.

• The analysis also evaluated other diets (vegetarian, WHO, and hypertension prevention), all with protective effects, with the Mediterranean diet standing out as the most effective.

3. Physical exercise as a protective factor

Regular exercise reduces the risk of depression by 21%, according to various studies. Along with a good diet and other healthy habits, it is key to mental well-being.

4. Scientific explanations

• Gut-brain axis: What we eat affects the gut microbiome, influencing the production of neurotransmitters that impact mental health.

• Inflammation: Depression is linked to inflammatory processes. Western diets, rich in ultra-processed foods, promote inflammation, increasing the risk of depression. Healthy diets, on the other hand, protect against the risk of inflammation.

5. Alert about ultra-processed foods

A high consumption of ultra-processed foods (more than 30% of the diet) significantly increases the risk of depression, underscoring the importance of a diet based on natural, unprocessed products.

Expert summary:

Victor Perez (psychiatrist): Exercise, good nutrition, avoiding toxins, and maintaining social support are key to preventing mental disorders.

Gabriela Lugón (researcher): Diet influences mental health through the intestinal microbiome and inflammatory processes.

In short, a healthy lifestyle, both in diet and exercise, not only protects against physical illness, but is also crucial for mental health.

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