These 7 lifestyle factors may help reduce your risk of depression, new research shows

These 7 lifestyle factors may help reduce your risk of depression, new research shows

New research has found seven lifestyle factors that may help reduce the risk of depression: alcohol consumption, diet, physical activity, sleep, smoking, sedentary behavior and social life. You don't have to follow all seven factors perfectly to reduce your risk of depression - researchers say adhering to 5-7 of the recommended factors can help. Experts recommend patients prioritize a healthy lifestyle, but understand that doing so is not guaranteed to cure or stop depression. External treatments are available and often necessary.

According to a new study, certain lifestyle factors may help reduce the risk of depression.

There are a variety of things that affect a person's mental well-being. Often factors such as genetics play a role in whether or not someone may be susceptible to developing a mental illness. But there are also variables that help reduce a person's risk of illnesses like depression.

New research published inMental health of naturefound that there are seven lifestyle factors that can help reduce the risk of depression. This includes moderate alcohol consumption, a healthy diet and regular physical activity.

To examine the connection between these lifestyle factors and depression, researchers collected data from the UK Biobank and analyzed information from nearly 290,000 people, including 13,000 people with depression. Data collection took place over a period of nine years.

Specifically, the researchers examined the following seven lifestyle factors:

Moderate alcohol consumption, healthy diet, regular physical activity, healthy sleep, no smoking, low to moderate physical activity, regular social interaction

Overall, researchers found that the more healthy lifestyle factors people pursue, the better. Participants were given a score of 0–7 based on the number of healthy habits they practiced and were divided into one of three groups: positive (considering 5–7 lifestyle factors), moderate (2–4), and unfavorable (0–1).

People in the “favorable” lifestyle group had a 57% lower risk of developing depression compared to the “unfavorable” lifestyle group; the “middle” group was 41% less likely.

“We can change our behavior and develop a healthy lifestyle to reduce the risk of depression,” said study author Barbara Sahakian, FMedSci, DSc, professor in the Department of Psychiatry at the University of CambridgeHealth.

“As a society, we often focus on our physical health, but we should spend more time focusing on our mental health and well-being,” she said.

Sahakian explained that future studies should examine how developing healthy lifestyle habits at a younger age may affect depression in adolescents. Depression rates are currently increasing in these age groups.

“It is important that children and young people have a healthy lifestyle and develop good habits in terms of nutrition, sleep, exercise, social contacts and friendships,” she said. “Schools should teach children to live a healthy lifestyle to promote brain health and mental health.” Health and well-being.”

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Is depression genetic?

How lifestyle factors influence the risk of depression

Adhering to a healthy lifestyle, as outlined in the new study, could help reduce the risk of depression. However, there are a few things that should be considered before assuming that these habits will completely solve mental health problems.

“This is a very large group study and therefore there may be differences for a particular individual,” Sahakian said. "The UK Biobank participant group is relatively healthier than the general population. There is also limited data on ethnic minorities."

Nevertheless, a healthy lifestyle is beneficial for the individual compared to an unhealthy lifestyle, Sahakian emphasized.

According to Wei Cheng, PhD, Young Principle Investigator at the Institute of Science and Technology for Brain-Inspired Intelligence at Fudan University, you don't have to follow every habit perfectly; Adhering to a combination of the lifestyle factors listed can make a big difference.

Certain lifestyle factors may also have a greater influence than others, the study authors found. A good night's sleep - between 7 and 9 hours per night - appeared to reduce the risk of depression the most, at 22%.

"When we don't get enough sleep, we may feel exhausted, irritable and lethargic," said Natalie Bernstein, PsyD, a licensed clinical psychologist and associate professor at the Chicago School of Professional PsychologyHealth.

Bernstein explained that without the right amount of sleep, it can become difficult to perform everyday activities. This can affect how well someone stays active, eats right, and is motivated to socialize with others.

“Ensuring we get enough sleep at night can be an effective way to recharge, give our bodies a chance to reset and give our minds a break,” Bernstein said.

The second most important factor in reducing the risk of depression was never smoking (20%), along with frequent social contact, which reduced a person's risk of depression by 18%.

Regular physical activity — which reduced the risk of depression by 14% — is also essential for mental health, Bernstein said. Exercise helps increase a person's energy level, she explained, which in turn relieves lethargy and increases motivation. Increased motivation can help increase a person's desire for social interactions, which can limit feelings of loneliness, isolation, and low mood.

All of these factors of a healthy lifestyle can support each other.

However, there are also other aspects of life that can have a negative impact on a person's mental health.

"It would be short-sighted to believe that these factors alone can alleviate depression, and it is important not to blame yourself if you prioritize these activities and still struggle with depression," Bernstein said.

Some episodes of depression may be accompanied by other mental or physical problems or may even be too severe to overcome with strategies or lifestyle changes alone, she said. Lifestyle changes combined with psychotropic medications and even therapy are more likely to produce effective change.

Find the right way to treat your depression

If someone believes they are doing everything they can to reduce their risk of depression but is still experiencing symptoms, psychological treatment combined with medical intervention may be recommended.

The new study focused on reducing the risk of depression and how a healthy lifestyle can help prevent depression. But that doesn't mean that a healthy lifestyle will cure your depression - nor should you assume that it's an equivalent substitute for other treatments.

If someone is suffering from depression, it is important to get it treated early and effectively. There are psychological treatments such as cognitive behavioral therapy (CBT) as well as pharmacological treatments such as selective serotonin reuptake inhibitors (SSRIs). Examples of SSRIs include Prozac and Cipralex, Sahakian said.

If you are struggling with depression, the most important thing is to ask for help.

"Seeking support from a friend, family or, if necessary, a professional counselor will help validate and validate the need for support and potentially provide them with a forum in which to explore the effects of depression," Bernstein said.

If symptoms persist for more than two weeks, are not explained by a known life stressor, and do not respond to suggested lifestyle changes, it is recommended that you contact a trained professional.

Bernstein said if the symptoms are affecting or interfering with your everyday functions, you should take the next step and seek counseling.

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