Balanced diet, proper sleep, exercise key to getting rid of depression: psychiatrists

ISLAMABAD: Diets rich in vegetables, fruits, meat, fish, whole grains and probiotics are key to better mental health, said medical experts on Tuesday.

Speaking at the 24th International Psychiatric Conference, experts said diets high in processed foods, refined grains and sugary products are linked to a higher prevalence of anxiety, depression and other mental health disorders.

“Proper sleep and regular exercise are also indispensable pillars of mental well-being as quality sleep helps regulate mood, emotional resilience and cognitive functions. Sleep deprivation can exacerbate stress, anxiety and depression”, they told the audience.

Physical activity, on the other hand, enhances endorphin production, which promotes feelings of happiness and reduces stress levels. Exercise also improves sleep quality, creating a synergistic effect on mental health.

Experts at the conference here on “Nutrition & Mental Health: Era of Psychobiotics” highlighted transformative role of nutritional psychiatry in mental well-being.

“Nutritional psychiatry integrates food and nutrients into mental health care, addressing both physical and psychological needs of individuals”, explained Prof Dr Iqbal Afridi in his address.

He explained the gut-brain axis, a two-way communication system between brain and gut, is a cornerstone of mental health. “Our diet impacts the gut microbiome, which in turn influences neurotransmitters, inflammation, and even mood”, he said.

Evidence shows diets high in processed foods and refined sugars exacerbate inflammation and oxidative stress which are linked to conditions like anxiety and depression. Conversely, nutrient-dense diets, including Mediterranean and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets, promote better mental health outcomes, he said.

“These diets emphasise fruits, vegetables, whole grains, lean proteins and healthy fats — foods rich in vitamins, minerals and antioxidants that support brain health”, Dr Afridi added.

Delving deeper into the gut-mind connection, Prof Afridi spoke about psychobiotics — specific probiotics that benefit mental health. “Psychobiotics positively influence gut-brain axis, helping reduce anxiety, stress and depression”, Dr Afridi maintained.

He said managing gut health through diet and targeted probiotic interventions could become a cornerstone in treating mental health disorders.

Experts at the conference agreed mental well-being depends on more than just nutrition.

Dr Afridi highlighted four key pillars — nutrition with a balanced diet as a primary intervention, regular physical activity to reduce stress and improve cognitive function, adequate and quality sleep to support emotional regulation and mindfulness and relaxation techniques — to combat chronic stress.

He emphasised reducing reliance on ultra-processed foods while addressing deficiencies in omega-3 fatty acids, B vitamins, and magnesium can significantly enhance mental health outcomes.

The panelists strongly advised psychiatrists to focus on natural and balanced diets, rather than burdening patients with unnecessary supplements.

“Nutraceuticals, vitamins and minerals should only be prescribed when critically important”, they said. Promoting national and affordable diets, tailored to local foods and cultural preferences, can make mental health care more accessible and sustainable.

The conference, attended by leading mental health experts from across the country and the world, showcased growing recognition of nutritional psychiatry as an integral part of mental health care.