THE IMPACT OF DAILY HEALTHY FOODS AND REGULAR PHYSICAL ACTIVITY ON MANAGING DEPRESSION AND ANXIETY IN YOUNG ADULTS

Abstract

Approximately 30% of young adults (ages 18-30 years) have depression and anxiety disorders, which is increasing since 2020. Barriers to adherence and access to conventional treatments.  Daily healthy dietary patterns and regular physical activity are interventions that can help reduce depression symptom severity by 30–50% (Hedges' g = 0.40–0.70) when compared to control diets (Narrative review of randomized controlled trials (RCTs), longitudinal cohorts, meta-analyses, and mechanistic studies published 2000–2025) Similar effect sizes (g = 0.45–0.80) can be achieved with aerobic exercise of 150 minutes per week at moderate intensity in mild-to-moderate cases. The synergistic effect of combined diet and physical activity interventions range from g = 0.85–1.10, which is higher than the individual effects. Key mechanisms are decreased neuroinflammatory markers (IL-6, TNF-α), increased brain derived neurotrophic factor, gut brain axis modulation and normalization of cortisol rhythms of the HPA axis. Regular physical activity and healthy food are effective, low-risk adjunctive and/or standalone interventions to treat young adult depression and anxiety. Implementation in PHC and university is warranted.