Move, Rest, Nourish: A Lifestyle Approach to Depression

Depression can make it hard to find motivation or energy, but even small steps toward physical movement, good sleep, and eating healthy can make a difference in how you feel. This resource covers three of the six pillars of lifestyle medicine for depression, which are important parts of your journey to recovery, along with talk therapy, medication, or other treatments your doctor may recommend if necessary.

Why Movement Matters

Physical activity improves sleep, boosts energy levels, and helps with overall health.

• The best form of exercise for mental health is the one you’ll actually enjoy and stick with.
• Research from the British Medical Journal published in 2024 showed improvement in depression with every exercise activity (including dance, walking or jogging, yoga, aerobic exercise, and resistance training).
• Aim for three to five sessions per week, about 45–60 minutes each time. If you’re feeling low, start small and be kind to yourself.

Find Ways to Get Moving: Look for easy, evidence-based tools to get started.

• HHS guidelines, Physical Activity Guidelines for Americans (2nd Edition), includes recommendations on how much and what kinds of activity support health and well-being.
• TrailLink® by Rails-to-Trails Conservancy is a free, map-based directory of more than 40,000 miles of walking, biking, and hiking trails across the United States.

Why Sleep Matters

Adequate sleep is important for regulating our emotions, improving our thinking and memory, and overall mental health.

• For adults, the recommended amount of sleep is at least 7 hours a day.
• Make your bedroom a haven for rest to achieve optimal sleep. This includes minimizing light, reducing noise, and keeping electronics outside the room.
• Building healthy habits for better sleep by reducing late-night eating and decreasing napping during the day.

Why Nutrition Matters 

Food fuels our bodies and minds. The better we treat our bodies, the more positive the impact on our mental health. Eating healthy improves our overall mood and physical health.

• Research shows that increasing the range of fruits and vegetables we eat improves our psychological health, and that healthy dietary patterns (like the Mediterranean Diet) are associated with a lower risk of depression.
• Healthy eating tips:
  • Make cooking easy: Use the microwave to make simple, nutritious meals with instant brown rice, frozen veggies, or frozen edamame.
  • Aim to eat whole foods over processed foods: Make at least one change to your diet in the week, whether it’s eating one meal with plant-based proteins like beans or eating an orange instead of drinking orange juice.
  • Keep track of when you eat: Think about if you’re eating because you’re hungry or if it’s because of emotions like feeling bored, sad, or stressed.
  • Remember to look at the nutrition facts label: These labels include important information about what you’re eating, including how much salt, sugar, and fat are in your food.
• Free Resources to Support Nutrition:
  • MyPlate has replaced the food pyramid: Check out the US Department of Agriculture’s recommendations for what your plate can look like and recommendations for achieving your food goals.
  • The CDC, American Heart Association, American Diabetes Association have compiled resources to improve our nutrition.
  • Food assistance is available through the government and at the state level. Check out where your local food banks & pantries are and see if you are eligible for SNAP benefits.

When to Seek Additional Help

• • If sadness, fatigue, or loss of interest last more than two weeks, reach out to your primary care doctor or mental health professional.
• If you ever feel hopeless or think about harming yourself, reach out for help right away. Call or text 988, the National Suicide & Crisis Lifeline which is available 24/7, or go to your nearest emergency department.

Information on the other three pillars of lifestyle medicine for depression can be found through the American College of Lifestyle Medicine.

This resource was written by Amy Cheung, M.D., and Thomas Pak, M.D. 

This information is for general educational purposes and is a substitute for advice. Consult your healthcare provider before starting a new exercise program, or major changes with your nutrition and sleep.