1 in 8
People with a mental disorder
About 970 million people — 1 in 8 worldwide — live with a mental disorder.
Source: WHO 2022
Psychological health
Mind and body are connected. Food, movement, sleep and relationships all shape mood, stress and mental wellbeing.
Mental health worldwide
1 in 8
people worldwide live with a mental disorder (WHO)
280M
people live with depression
~25%
rise in anxiety and depression in the first year of COVID-19
1.5×
exercise was about as effective as therapy or medication for mild-moderate depression in a large review
Food and mood
Evidence
Mediterranean-style eating
In the SMILES trial, a healthier diet improved symptoms of depression.
Omega-3 fats
Oily fish and walnuts support brain cell membranes.
Steady blood sugar
Regular balanced meals help avoid irritability and low mood.
Gut–brain link
Fibre and fermented foods feed gut microbes that talk to the brain.
Less ultra-processed food
High intake is linked to higher rates of depression.
Mind the caffeine and alcohol
Both can worsen anxiety and sleep.
Daily habits that protect your mind
- Move for at least 30 minutes — walking counts
- Spend time outdoors and in daylight
- Keep regular sleep and wake times
- Talk to friends and family; connection protects
- Practise slow breathing: 4 seconds in, 6 seconds out, for 5 minutes
- Limit news and social media when they make you anxious
- Write down three good things each evening
Mindful eating
Slow down
Put your fork down between bites.
Notice hunger
Ask: am I hungry, or bored, tired or stressed?
No screens
Eating without distractions helps you notice fullness.
Be kind to yourself
No food is 'good' or 'bad' — guilt doesn't help healthy habits.
When to seek help
- Low mood or worry most days for two weeks or more
- Losing interest in things you used to enjoy
- Big changes in sleep, appetite or weight
- Feeling hopeless or thinking about self-harm — get help now
- Eating patterns that feel out of control
You are not alone
Mental health conditions are common and treatable. Your doctor is a good first step; talking therapies, support groups and, where needed, medication all help.
World health facts
All facts280M
People with depression
Depression affects around 280 million people globally.
Source: WHO 2023
32%
Remission with diet support
In the SMILES trial, 32% of people with depression on a healthier diet reached remission vs 8% in the control group.
Source: Jacka et al., BMC Med 2017
Related articles
More in Mind & Life
Sources
- • WHO Mental disorders fact sheet (2022)
- • SMILES trial (Jacka et al., BMC Medicine 2017)
- • Singh et al., Br J Sports Med 2023
- • WHO physical activity guidelines (2020)
General information, not a replacement for professional care. If you are in crisis or thinking of harming yourself, contact your local emergency number or a crisis helpline right away.