Depression is a tough challenge for many people, and it’s more common than you might think. It can make life feel heavy and hard. It can make even the brightest days seem gloomy and rob people of their joy. But there’s good news – understanding how our choices and habits affect our mood can help us fight back against depression. In this article, which is actually the conclusion of an evidence-based study published in the journal Nature Mental Health, we’ll take a closer look at 7 Lifestyle habits that can reduce depression by 57 percent.
Drinking in Moderation
A daily glass may reduce depression risk by 11%, but beware of Excess. Enjoying a glass of wine or a beer daily might lower your risk of depression by 11 percent, according to a study. However, heavy drinking paints a different picture. It’s widely known that excessive alcohol consumption can increase the likelihood of depression. The study suggests that too much alcohol can cause problems like oxidative stress, changes in the brain, and differences in brain structure and function, all of which are tied to mental health issues. To stay on the safe side, the US Dietary Guidelines for Americans recommend that women limit themselves to one drink a day and men to no more than two daily.
Close Connections
Uplifting your mood through strong bonds. Maintaining meaningful relationships with friends, family, and the community has been linked to an 18 percent decrease in the risk of depression, according to a recent study. While this study doesn’t delve into how social ties boost mood, numerous other research findings offer insights. For instance, a study in the International Journal of Health found that even a modest increase in social connections can reduce the risk of depression by 27 percent and anxiety by 18 percent over a year. Additionally, a recent study in Nature Medicine, based on surveys from 16 countries, suggests that seniors who share hobbies experience greater life satisfaction and lower levels of depression.
More sleep
Getting a good night’s sleep, consistently clocking 7-9 hours, is one of the most effective ways to reduce the risk of depression, according to recent research. It can lower the chances of depression by as much as 22 percent. While the study didn’t pinpoint the exact reasons behind the powerful influence of adequate rest on mood, previous research suggests disruptions in circadian rhythms, neurotransmitters, or hormones may play a role in increasing the risk of depression. However, the age-old question remains: Is lack of sleep a cause of depression, a symptom, or something in between?
Breaking the Sedentary Cycle
A 13% decrease in depression risk. In the study, a sedentary lifestyle was examined as a separate factor from exercise. The findings emphasized that prolonged periods of sitting are not conducive to good mental health. The study revealed that simply taking breaks and stepping away from screens, even occasionally, can lead to a 13 percent reduction in the risk of depression.
Boost Your Mood with a Little Exercise
Engaging in daily physical activity can significantly reduce the risk of depression by 14 percent. According to the study, regular physical activity aligns with the recommendations of the American Heart Association and World Health Organization. This entails dedicating at least 150 minutes to moderate activity or 75 minutes to vigorous activity weekly. Alternatively, individuals can opt for moderate physical activity on five or more days a week or vigorous activity for over 10 minutes once a week. The study attributes exercise’s neuroprotective effects to a concept called ‘muscle-brain crosstalk.’ It involves special chemicals in the muscles, known as myokines, sending signals to various organs, including the brain, to enhance overall functioning.
Leave smoking behind
A 20 percent decrease in the risk of depression was observed among those who never smoked. The study suggested that cigarettes and other tobacco products might contribute to brain damage associated with depression symptoms. Although the study didn’t explore depression risk among former smokers, previous research suggests that quitting tobacco is associated with enhanced overall mental well-being.
Eat Well to Boost Your Mood
While the study didn’t provide a precise definition of “healthy eating,” it hinted that a diet rich in fruits, vegetables, whole grains, and light on processed and junk foods could reduce the risk of depression by approximately 6 percent. Previous research has linked the Mediterranean diet, known for its anti-inflammatory properties, to lower rates of depression when compared to pro-inflammatory diets. Additionally, the DASH diet, designed to lower blood pressure and reduce cardiovascular risks, has shown greater protection against depression compared to diets heavy in meat and lacking in plant-based foods.
Source: Psychiatrist