Preventive Measures For Depression

There are many things that we can do to prevent depression from returning. For instance, we can limit our exposure to triggers for depression.

The factors that determine health in the upstream like poverty and childhood adversity are potentially modifiable through public health approaches. However, implementation of these strategies requires a certain level of expertise that is different from mental health professionals.

Exercise

Depression is more than just a temporary feeling of sadness. It's a serious medical condition that can affect both your physical and mental health. Exercise and healthy lifestyle changes can be effective in the prevention of depression.

In a major study published in 2021, researchers found that even a single hour of exercise each week -- whether walking, jogging, or doing other forms of physical activity that increase your heart rate up and your breathing increased -- could dramatically reduce the risk of developing depression by one-third. This is comparable to the efficacy of many antidepressant drugs or psychotherapy however without the negative side negative effects or stigmas that can be associated with medication or psychotherapy.

The researchers employed a range of different variables to determine the impact of exercise, including age, sex, as well as co-morbidities (eg, anxiety disorders). The researchers also looked at the baseline levels of depression of the participants, the severity of the symptoms and the frequency and duration of previous episodes. However, the researchers acknowledge that there are many shortcomings in their study methodology which could cause the variation in the effect size.

They found that all forms of exercise, including cycling, walking, running, and even high-intensity workouts like tennis or jogging -- decreased the likelihood of depression. Moderate exercise was the most effective.

The researchers also examined the natural ways to treat depression and anxiety that exercise could reduce depression in those who already had the condition, and they found that it reduced the frequency of depression symptoms by a quarter and enhanced their quality of life. They believe that more research is required to determine the significance of physical activity in preventing depression however, they suggest that it could be a valuable adjunct to existing treatments.

Some risk factors, such as the genetics of the person or chemicals in their brains, cannot be changed. However, other factors can be changed dependent on how well a person's ability to handle stress and how much he or she enjoys a good social network.

Sleep

Sleep and depression share a lesser-known connection. While the biological basis of depression is well-established it's not widely known. In fact, sleep problems are the most frequently reported complaint among depression patients and were previously thought to be an epiphenomenon for depression, but nowadays they're regarded as a symptom of prodromal that predicts both the onset and final outcome of depression. Research suggests that the relationship between mood and sleep is U-shaped. Shorter and longer levels of sleep are associated with a lower mood the following day.

The bidirectional relationship between depression and sleep led to an increased focus on treating depression without antidepressants insomnia as a prevention treatment, even before depression is diagnosed. Recent research has demonstrated that insomnia-related problems are an important predictor of depression relapse and can also contribute to a poor recovery from treatment. Additionally, a recent study has found that people who have co-occurring depression and insomnia have higher rates of suicidal thoughts than people with no sleep issues.

The sleep time delay of adolescents is a distinct aspect that puts them at a high risk of developing depression. The delay in the onset of sleep is caused by both decreased sleep homeostatic pressure and the tendency to choose an ideal bedtime based on perceived levels of sleepiness instead of the optimal time of day for sleep. This latency is also reinforced by the psychologically conditioned pre-sleep cognitive process.

The good news is that the symptoms of insomnia and depression can be treated separately with a variety of psychotherapy and medications. However, antidepressants and hypnotics can disrupt sleep and can cause adverse effects like dry mouth, fatigue and stomach upset. This is why evidence-based cognitive behavioral therapy (CBT) for insomnia and depression is needed to improve outcomes and decrease the frequency of both disorders.

CBT-I (cognitive behavioral therapy for insomnia) in conjunction with antidepressant treatment has been shown to significantly improve the quality of sleep and reduce depression in those suffering from both conditions. There is also early evidence that suggests that combining these treatments can decrease the time it takes to recover from alcohol depression treatment (Recommended Reading).

Nutrition

A healthful diet is a vital preventive measure for depression and should be a part of the drug treatment for depression plan for people who are depressed. Many times depression is linked to nutritional deficiencies and eating healthy foods can boost mood and energy levels.

Studies have shown that a healthy, balanced diet and regular exercise can be effective in preventing depression. A diet that is low in fat and includes fruits, vegetables, whole grains and protein can reduce the likelihood of developing depression. Consuming a balanced diet and avoiding processed food can improve the health of an individual.

Certain foods may increase the likelihood of developing depression, particularly those that are high in sugar and refined carbohydrates. Processed food can provide a quick boost of energy, but it can also cause an increase in blood sugar levels that is followed by a rapid decrease. A person should consume nutrient-dense foods that provide a steady source of energy over the course of time.

Certain foods, like the omega-3 fatty acid, which is found in salmon and walnuts, have been proven to improve the ability of a person to fight depression. These fatty acids promote the health of the heart, improve brain function and combat inflammation. Consume plenty of vibrant, fresh vegetables and legumes which contain antioxidants. Antioxidants shield your body from free radicals that can damage nerve cells and cause depression.

Stress and genetics are two elements that can trigger depression. Certain of these issues are unavoidable. For example, the anniversary of a lost loved one or seeing your ex with their new partner at a school event. However, a person's reactivity to these events can be decreased by focusing on relaxation techniques and changing negative thinking patterns.

If someone is experiencing suicidal urges it is important to seek non medical treatment for depression attention immediately. This is available by calling 911 or a local emergency number or by texting TALK (TALK) to 741741 to connect with a crisis counselor. Psychological therapy is also available that has been proved to be a successful and safe method of preventing depression.

Socialization

Numerous studies have shown that being with other people can reduce depression. It is believed that having close and positive relationships with others gives you the feeling of belonging as well as a feeling of acceptance. In addition, being involved in social activities like group exercise classes and clubs can help lower stress levels and take your mind off of daily stressors. However it is important to remember that not all kinds of social interaction are equally beneficial. Being a part of a group that isn't a good friend can increase depression risk.

In a study published in AJP in Advance, researchers used a longitudinal network perspective to investigate the connection between depression and social support. This method models directed associations between variables to determine key factors and analyze causal pathways. The findings suggest that a modification in self-appraisal may be a mechanism linking social support to improved depression and gender plays a significant role in this association.

The authors of this study looked at data from five different studies including cross-sectional studies and cohort studies. The results revealed that social support significantly decreased depression symptoms, especially for those who have scores that were high on the depression scale. They also discovered that the protective effect of social support was partially mediated through reduced loneliness. Additionally, they found that both male and female participants were shielded from depression through social support, with males being more protected than women.

The researchers believe that the results of their study suggest that social support is among the most powerful preventive measures against depression. They believe it could be possible to decrease depression symptoms by increasing the availability of community-based social support services. They also recommend that it is important to establish a strong bond with family and friends and to develop a good self-esteem. This can be achieved by regular exercise, getting a good night's sleep and avoiding excessive media use.

The authors point out that the majority of the studies were cross-sectional, meaning they are unable to determine if social support protects against depression in the long-term. They also point out that a limited evidence is available on how social support can vary throughout a lifetime, however one study showed that parental support during childhood helped prevent depression later on as an adult.