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Preventive Measures For Depression There are many things that we can do to prevent depression from returning. We can, for example, limit our exposure to triggers for depression. Upstream determinants of health like childhood adversity and poverty are potentially modifiable through public health approaches. However, the implementation of these methods requires a certain level of expertise that is distinct from the mental health fields. Exercise Although we all experience low feelings or sad moods from time to time but depression is more than just a temporary sadness. It's a serious medical issue that can impact your mental and physical health. Fitness and lifestyle changes that are healthy can be beneficial in stopping depression. In a major study published in 2021, researchers discovered that just an hour of exercise per week — whether walking or jogging or other forms of physical activity that raises your heart rate up and your breathing increased — could dramatically reduce the risk of developing depression by three-quarters. This is comparable to the efficacy of many antidepressant drugs or psychotherapy but without the adverse negative effects or stigmas that can be associated with medication or psychotherapy. The researchers used a number of variables to evaluate the impact of exercise, including age, sex, as well as comorbidities (eg, anxiety disorders). The researchers also looked at the depression levels at baseline of participants, the severity of symptoms and the duration and frequency of previous episodes. The researchers acknowledge that their research has many errors in their methodology that could cause the variation in results or attenuation of effect sizes. They found that all kinds of exercise, including walking, running, cycling and even intense workouts such as jogging or tennis decreased the risk of depression. Moderate exercise was the most effective. Scientists also studied how exercise could decrease depression in those who already suffer from the condition. They found that it reduced the occurrence of depression by around 25%, and also enhanced the quality of their lives. They believe more research is needed to better understand the role that physical activity plays in depression prevention. However they suggest that it can be a beneficial supplement to the existing treatments. Some risk factors, like the person's genes or the chemicals that are present in their brain are not able to be altered. However, there are types of therapy for depression that can be changed like the degree to which a person is able to manage stress and how they are able to enjoy having a strong social network. Sleep While the biological underpinnings of depression are well established however, a lesser-known link exists between sleep and depression. Sleep problems are the most common complaint of depressed patients. They were once thought of as an epiphenomenon, but they're now seen as a prodromal sign that predicts the onset of depression and its outcome. Studies over time suggest that the relationship between sleep and mood is U-shaped, with both shorter and longer levels of sleep correlated with lower moods the next day. The bidirectional relationship between sleep and depression has resulted in an increased focus on treating sleep disturbance as a preventive measure, even before a diagnosis of depression is made. Recent research has shown that persistent insomnia is an important predictor of depression relapse and can also contribute to a poor recovery from treatment. A recent study also revealed that those who suffer from co-occurring insomnia and depression have higher rates of suicidal thought than those who don't. Adolescents are especially at the risk of developing a depression disorder due to a range of behavioural and biological causes, including the delayed sleep timing that is unique to adolescents. The delayed onset of sleep is due to both reduced sleep homeostatic tension and the tendency to select a bedtime according to the perceived level sleepiness and not the ideal time to sleep. Additionally, the psychologically conditioned process of negative pre-sleep cognitives can increase the likelihood of this latency. The good news is that symptoms of depression and insomnia can be treated separately with a variety of medications and psychotherapy techniques. However, antidepressants and hypnotics can affect sleep and trigger adverse effects like dry mouth, fatigue and stomach upset. CBT (cognitive behavioral therapy) is an evidence-based treatment for insomnia and depression. It can improve outcomes and reduce the recurrence rate of both disorders. CBT-I, also known as cognitive behavioral therapy for insomnia, when combined with antidepressant medication, has been proven to improve sleep and depression significantly for those suffering from both conditions. In addition, there is preliminary evidence that combining these treatments can reduce the time it takes to recover from depression. Nutrition A healthful diet is an important preventative measure for depression and should be an integral part of the treatment plan for people who suffer from depression. Most often, depression is related to nutritional deficiencies and eating more healthful foods can help improve mood and increase energy levels. Studies have proven that a general healthy diet and regular exercise are effective in the prevention of depression. A diet that is low in fat, containing fruits vegetables as well as whole grain and protein, can reduce the risk of developing depression. In addition, eating a balanced diet and avoiding processed foods can improve the overall well-being of a person. Certain foods, specifically those high in sugar or refined carbohydrates, can increase the risk of depression. Processed foods can give you an energy boost in a short time however, they may also cause a rapid rise in blood sugar that is followed by a sudden crash. Instead, a person should eat nutrient dense foods that provide a consistent supply of energy over time. Certain foods have been proven to boost a person's resistance to depression, such as the omega-3 fatty acids found in fish, including salmon, and walnuts. These fatty acids help improve the health of the heart, improve brain function and combat inflammation. Also, a person should consume plenty of fresh, vibrant legumes and vegetables that contain antioxidants. Antioxidants protect your body from free radicals that can cause nerve cell damage and contribute to depression. Stress and genetics are two factors that can trigger depression. Some of these things are inevitable. For instance, the anniversary of a lost loved one or seeing your ex with their new love at a school event. The reactivity of a person to these events can be decreased by learning relaxation techniques and changing negative thinking patterns. If a person is having suicidal thoughts, must seek immediate medical attention. You can contact an emergency counselor by calling 911 or a local emergency number or texting TALK 741741. Psychological treatment is also offered that has been proven to be an effective and safe way to prevent depression. Socialization Numerous studies have shown that being around other people decreases depression. It is believed that having close and friendly relationships with other people provides a sense of belonging and a feeling of acceptance. Social activities, such as joining clubs or group classes for exercise, can also help reduce stress and help you focus on your daily problems. It is crucial to remember that not all forms of social interaction are beneficial. Confiding in someone who isn't a good friend can increase the risk of depression. In an article published in AJP in Advance researchers used the network perspective to study the relationship between social support, depression and a longitudinal view. This approach models directed relationships between variables to identify key factors and analyze causal pathways. The results suggest a possible mechanism that links social support to improved depression. An alteration in self-appraisal may be a key factor. The authors of this study analyzed data collected from five different studies including cross-sectional studies and cohort studies. The results revealed that social support significantly decreased depression symptoms, particularly for those who have scores that were high on the depression scale. They also discovered that the protective effect of social support was partly mediated by a decrease in loneliness. They also found that both male and female participants were protected from depression by social support, with men being more protected than women. Researchers believe that the findings of the study suggest that social support could be an effective tool for preventing depression. They believe it could be possible to lessen depression symptoms by increasing the number of community-based support services. They also recommend that it is important to maintain a strong bond with family and friends and to develop a positive self-esteem. This can be achieved through regular exercising, getting a good night's sleep and avoiding excessive media use. The authors note that the majority of the studies were cross-sectional. This means that they cannot determine whether social support protects against depression in the long run. They also note that there is limited evidence on how the impact of social support can change over the life course however one study did find that parental support in childhood can protect against depression into adulthood.