Depression is a mental disorder that causes feelings of debilitating sadness and a loss of interest in activities you once enjoyed. It can put you in a literal depressed state where getting up from your bed to perform menial activities can also seem like a huge task, shared the American Psychiatric Association.
Harvard Health Publishing stated that depression is the result of a chemical imbalance that can be triggered by numerous factors such as traumatic events, disruptive thought patterns, or poor lifestyle patterns. A recent study published in Nature Mental Health showed how a combination of seven lifestyle changes can cut your risk of depression by 57{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d}.
Healthy Lifestyle To Fight Depression
In the study, the researchers from Fudan University, China, and Cambridge University, looked at the way daily habits affect mental health, specifically depression. They discovered that seven lifestyle choices can protect you from depression. These are:
- Healthy Diet: Eating a balanced meal three times a day, which is rich in whole grains, fruits, vegetables, and fish, and avoiding refined grains, processed meats, and red meat cuts the risk of depression by 6{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d}.
- Limited Alcohol Intake: Sticking to less than one drink per day exhibited a reduction of depression by 11{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d} in both men and women.
- Curbing TV and Computer Use: Spending fewer than four hours per day outside of work watching TV or using a computer lowered the risk of depression by 13{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d}
- Working Out: Practicing moderate physical activity for a minimum of 150 minutes, and vigorous activity for at least 75 minutes every week exhibited a 14{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d} reduction in depression risk.
- Social Connections: Staying connected with friends and family cuts down on depression risk by 18{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d}.
- Quitting Smoking: Giving up your daily cigarette showed a 20{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d} decline in depression risk.
- Quality Sleep: Getting deep sleep for seven to nine hours every night lowers the risk of depression by 22{1988d9d489508ec78ab74a3fa170fc3a0f353566b665413f00453621c0c8b81d}.
Concluding their study, the researchers shared that when they combined all these lifestyle factors to see how they affect depression risk, it turned out that having a healthy lifestyle is a powerful way to prevent depression, even if you have a genetic predisposition to it.
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However, there is a loop when it comes to depression and lifestyle, as the study revealed that depression can influence your lifestyle choices. People with depression may have trouble sleeping, experience changes in appetite, and struggle with socialising. These changes in behaviour can further impact their mental health.
Ultimately, the study shows that lifestyle has a significant impact on depression, and making healthy choices can greatly reduce your risk of experiencing depression. Unlike genetic factors, you have control over your lifestyle, and that’s good news for preventing depression.
