Habits to Prevent Depression: What Science Says
A recent study has shown the extraordinary power of simply adding a few healthy habits to prevent depression to your life. It can substantially decrease your risk of developing depression even if you already have a genetic predisposition to it. Researchers from the University of Cambridge have examined data from almost 300,000 individuals. They concluded that individuals who met at least five out of seven healthy habits had approximately a 57% reduced chance of developing depression.
Let’s discuss these life changing habits, and how they can improve your mental health.
Sleep: The Necessity of Restorative Sleep
Restorative sleep is one of the most important factors in maintaining your mental health. The results showed that having 7 to 9 hours of sleep (in the last month) reduced the chance of developing depression by about 22%. Sleep is more than rest. It is an active mechanism in the brain that helps strengthen memories. It assists with emotional regulation. So, if you have insomnia, cognitive behavioral methods have been shown to work for long-term change.
Exercise: Natural High
Exercise remains one of the best ways to improve mood and mental health. Multiple research studies – to include this new one – have found strong associations between regular exercise and improved depression reduction.
Unlike medications that can lose their benefits over time, changes in lifestyle such as regular exercise offer lasting benefits for mental health. A simple daily walk can lift your spirits.
Nutrition: Fuel Your Mood
Healthy diets such as the Mediterranean or MIND diet have been correlated with lower levels of depression. These diets are high in vegetables, whole grains, lean protein, and healthy fats. While diets high in sugar and processed goods and refined carbohydrates are associated with higher levels of depression. In a study with college students, there was improvement in mental health after only 3 weeks of eating better.
Reduce Alcohol Consumption and Don’t Smoke
Alcohol may make you feel relaxed when you drink it, but please keep in mind that it, a depressant.
Studies suggest that the more alcohol you consume the greater your risk of having depression is. While moderate or no drinking offers your mental health better probability. Tobacco smoking is also a threat to your health, especially to your mental health. Thankfully there are programs and apps to help you quit in both cases.
Reduce how much time you are on screens
As a society, we are experiencing culture shock – we live on screens. We can see the impact on mental health. Passive sitting (i.e., scrolling through social media, binge watching television) seems to make you more susceptible to feelings of depression. Regardless of how much physical activity you are doing. You can reduce screen time with simple strategies like turning off notifications, planning days of the week where you won’t engage with screens, or replacing screen time with stimulating alternatives.
Develop social connections with your hobbies
Hobbies are enjoyable, and they are also therapeutic. Hobbies like painting, gardening, or playing board games, have been associated with lower depression scores and higher satisfaction with life. These also engage the brain, facilitate creativity, and can often include social serving.
The science behind it
The researchers used Mendelian randomization to study causation, which employs genetic information that provided the researchers with confidence that positive health behaviors did decrease depression risk instead of just being associated. This was even true for people at risk for depression which is important to note.
Additionally, the researchers found that beneficial behaviours are related to lower levels of C-reactive protein – a marker of inflammation related to depression. These findings show the connection between body and mind and how inflammation may be one way that mental health problems start.
Final Thoughts
While we cannot always avoid depression – and many people rely on professional help like therapy and medications – lifestyle changes can help us prevent and recover from depression in big ways.
The latest study confirms that small daily decisions can make a huge difference! Improving your sleep and nutrition, decreasing screen time, and cultivating hobbies are some of the easiest tactics you can have in your toolbox in the pursuit of better mental health.
If you’re looking for some motivation in health news, let this study be a reminder to start small, continue to show up, and prioritize your mental health.
