Preventive Measures For Depression
There are a variety of things we can do to prevent the recurrence of depression. For example, we can reduce the likelihood of being exposed to triggers for depression.
Upstream determinants of health like poverty and adversity in childhood can be addressed by using public health strategies. However, implementation of these methods requires a skill set that is distinct from the mental health fields.
Exercise
Depression is more than a temporary feeling of sadness. It's a serious medical condition that can affect your mental and physical health. Fitness and lifestyle changes that are healthy can be effective in preventing depression.
Researchers have found that jogging or walking for an hour a week or any other type of physical activity that increases your heart rate and breathing rate, could reduce depression by as much as 1/3. This is similar to the effectiveness of psychotherapy or antidepressant medications but without the stigma or adverse negative effects.
Researchers utilized a variety of variables to assess the effects of exercise. These included gender, age and comorbidities, such as anxiety disorders. They also considered the participants' baseline levels of depression and the severity of their symptoms, and the duration and recurrence of previous episodes of depression. The researchers admit that their study has a number of methodological flaws which could lead to variations in effect sizes.
They found that all kinds of exercise -- such as cycling, walking, running and even intense workouts such as jogging or tennis -- decreased the likelihood of depression. However natural remedies for depression was most effective.
The researchers also examined how exercise could help reduce depression in people who already had the condition. They discovered that it reduced the recurrence of depression symptoms by a quarter, and also improved their quality of life. They believe more research is needed to better understand the role that physical exercise plays in preventing depression. However, they suggest that it could be a valuable supplement to the existing treatments.
Some risk factors, such as the genes of the person or the chemicals that are present in their brain are not able to be altered. However, other factors can be changed dependent on how well a person can tolerate stress and how much they are able to enjoy a good social network.
Sleep
Sleep and depression have a less-understood link. While the biological root of depression is well-established, it's not widely known. In fact, sleep problems are the most common complaint among depressed patients and were formerly regarded as an epiphenomenon for depression, but nowadays they're seen as a prodromal symptom that predicts both the onset and outcome of depression. Longitudinal research suggests that the relationship between mood and sleep is U-shaped. Shorter and longer sleep amounts are associated with lower moods the next day.
The bidirectional relationship between depression and sleep led to an increased focus on treating sleep disorders as a preventative measure even before depression is diagnosed. Recent research has shown that persistent insomnia is a major predictor of depression relapse and may also contribute to a poor recovery from treatment. Additionally, a recent study found that individuals who suffer from insomnia and depression experience higher rates of suicidal thoughts than people with no sleep issues.
The sleep time delay of adolescents is a unique aspect that puts them at a high risk for depression. The delay in onset of sleep is caused by both reduced sleep homeostatic pressure as well as the tendency to select an ideal bedtime based on perceived levels of sleepiness instead of the ideal circadian 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 the symptoms of depression and insomnia can be treated separately with various psychotherapy and medication. However the hypnotics and antidepressants may affect sleep and trigger adverse effects like dry mouth, fatigue, and stomach upset. For this reason, the use of evidence-based cognitive behavior therapy (CBT) for depression and insomnia is required to improve outcomes and decrease recurrence of both disorders.
CBT-I (cognitive behavioral therapy for insomnia) in conjunction with antidepressant treatment has been proven to improve sleep and depression in patients with both conditions. There is also some early evidence that suggests that combining these treatments may reduce the time required to recover from depression.
Nutrition
A healthy diet is a good preventive strategy to combat depression and should form part of any treatment plan for those who suffer from depression. Many times depression is linked to nutritional deficiencies, and eating more healthful foods can help improve mood and increase energy levels.
Studies have proven that a healthy diet as well as regular exercise are effective in preventing the onset of depression. A diet low in fat and high in fruits, vegetables, whole grain and protein can lower the risk of depression. Consuming a balanced diet and avoiding processed foods, can also enhance a person's well-being.
Certain foods may increase the risk of developing depression, specifically those that are high in sugar and refined carbohydrates. Processed foods may provide an energy boost in a short time, but they can also cause a rapid rise in blood sugar that is followed by a sudden crash. One should eat nutrient-dense foods that provide a steady energy source over time.
Certain foods, like the omega-3 fatty acid, which is found in walnuts and salmon have been proven to improve a person's ability to resist depression. These fatty acids help improve the health of the brain, cardiovascular health, and reduce inflammation. Eat a variety of vibrant fresh vegetables, legumes and fresh fruits which contain antioxidants. Antioxidants protect your body from free radicals that could cause damage to nerve cells and contribute to depression.
There are a variety of things that can contribute to a person's depression, including genetics and stress. Certain of these are inevitable. For instance, the anniversary of losing a loved one or seeing your ex-partner with their new partner at the course of a school event. The reactivity of a person to these events can be decreased by learning techniques for relaxation and changing negative thinking patterns.
If someone is experiencing suicidal feelings you should seek immediate medical attention. You can contact a crisis counselor by dialing 911 or a local emergency line or by texting TALK 741741. Psychological treatment is also offered that has been confirmed to be a safe and safe method to avoid depression.
Socialization
Numerous studies have shown that being around people can reduce depression. It is believed that having close and supportive relationships with other people gives you an atmosphere of belonging and a sense of acceptance. Social activities, such as joining clubs or group fitness classes, can also help reduce stress and distract you from your everyday problems. It is important to keep in mind that not all types of social interaction are beneficial. Being a part of a group that isn't a close friend increases the risk of depression.
In a study published in AJP in Advance researchers used the perspective of a network to study a relationship between social support, depression and a longitudinal perspective. This method analyzes the direct connections between variables in order to identify the most important elements and evaluate causal pathways. The results suggest a possible mechanism linking social support with improved depression. The modification of self-esteem could be a major factor.
The authors of the study examined data from five different studies, which included cross-sectional and cohort studies. The results revealed that social support significantly reduced depression symptoms, particularly in those with 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. In addition, they identified that both male and female participants were shielded from depression by social support, with males being more secure than women.
The researchers believe that the study's findings show that social support is among the most effective preventive measures against depression. They believe that increasing the accessibility and accessibility of social support services within the community could help to reduce depressive symptoms. They also recommend that it is crucial to establish a strong bond with family and friends and to develop a positive sense of self-worth. This can be achieved by regular exercise, an adequate night's rest and avoiding excessive use of media.
The authors mention that the majority of studies were cross-sectional. This means they are unable to determine if social support helps prevent depression in the long run. They also point out that only a small amount of evidence exists on how social support varies over time, but one study found that parental support in childhood protected against depression as an adult.