Preventive Measures For Depression
There are a lot of things we can do to prevent depression from re-occurring. For example we can decrease the likelihood of being exposed to triggers for depression.
Public health methods can potentially modify the upstream factors that affect health, like childhood adversity or poverty. These approaches require a different skill set than mental health disciplines.
Exercise
Although we all feel down or in sad moods from time to time but depression is more than a temporary sadness. It's a medical condition that can have a major impact on mental and physical health. Fortunately, there are finding the right depression treatment for depression, like exercising and making lifestyle changes which can make a significant difference.
Researchers have found that jogging or walking for an hour a week, or any other form of exercise that increases your heart rate and breath rate, could reduce depression by as much as a third. This is similar to the effectiveness of many antidepressant psychotherapy or antidepressant medication however without the negative side effects or stigma that can be associated with medication or psychotherapy.
The researchers employed a range of different variables to assess the impact of exercise, including age, sex, and the presence of comorbidities (eg, anxiety disorders). The researchers also considered the depression levels at baseline of participants, the severity of the symptoms, as well as the duration and recurrences of previous episodes. The researchers admit that their research has many methodological flaws that could cause heterogeneity or attenuation in the effect size.
They found that all forms of exercise, including cycling, running, walking and even intense workouts like tennis or jogging -- reduced the likelihood of depression. However moderate exercise was most efficient.
Scientists also studied how exercise could reduce depression for people who already have the condition. They discovered that exercise reduced the recurrence of depressive symptoms by nearly 25%, and also enhanced the quality of their lives. They believe that more research is needed to determine the significance of physical activity in preventing depression but they do suggest that it could be a beneficial addition to existing treatments.
Some risk factors for depression can't be changed, such as a person's genes and the chemicals in his brain. However, there are other factors that can be changed dependent on the degree to which a person is able to manage stress and how they are able to enjoy an active social network.
Sleep
The biological underlying causes of depression are well established however, a lesser-known link exists between sleep and depression. Sleep problems are the most frequent complaint of depression patients. They were previously regarded as an epiphenomenon. However, they're now considered an indicator of prodromal depression that can predict the onset and eventual outcome. Studies over time suggest that the relationship between sleep and mood is U-shaped with both longer and shorter levels of sleep correlated with lower moods the next day.
The bidirectional connection between sleep and depression has resulted in a greater emphasis on treating sleep disorders as a preventive measure, even before a diagnosis of depression is made. Recent research has demonstrated that insomnia-related problems are a major predictor of depression relapse and may contribute to a poor recovery from treatment. A recent study also found that people with depression and insomnia that co-occur more suicidal thoughts than those with no co-occurring disorders.
The sleep time delay of adolescents is a unique factor that puts them at high risk for depression. The delay in sleep onset is due to a decrease in sleep homeostatic tension as well as the tendency to select an appropriate time for bed based on the perceived level sleepiness and not the ideal time to fall asleep. Additionally the psychologically-conditioned process of negative pre-sleep cognitives can increase the latency.
The positive side is that the symptoms of insomnia and depression can be treated separately with various medications and psychotherapy techniques. Hypnotics and antidepressants may interfere with sleep, and may cause adverse effects such as dry mouth, fatigue, and stomach upset. CBT (cognitive behavioral therapy) is a scientifically proven treatment for insomnia and depression. It can improve outcomes and lower the frequency of recurrence of both disorders.
CBT-I (cognitive behavioral therapy for insomnia) in conjunction with antidepressant treatment has been shown to significantly improve sleep and depression in patients with both conditions. There is also early evidence to suggest that combining these treatments could reduce the time needed to recover from depression.
Nutrition
A healthful diet is an essential preventative measure against depression and should form a part of the treatment program for those who are depressed. Eating more healthy foods can boost energy and mood levels.
Research has shown that a healthy, balanced diet and regular exercise are effective in stopping depression. A diet that is low in fat and rich in vegetables, fruits, whole grains and protein can reduce the likelihood of developing depression. Consuming a balanced diet and avoiding processed foods can also enhance the health of an individual.
Certain foods can increase the risk of depression, especially those high in sugar and refined carbohydrates. Processed foods can provide an instant boost of energy, but they can also trigger a rapid rise in blood sugar that is followed by a drastic crash. One should eat nutrient-dense foods that provide a steady energy source over time.
Certain foods, like the omega-3 fats found in walnuts and salmon, have been shown to increase the ability of a person to fight depression. These fatty acids help improve brain health, cardiovascular health and help reduce inflammation. One should also eat plenty of fresh, colorful vegetables and legumes that contain antioxidants. Antioxidants shield your body from free radicals which can damage nerve cells and cause depression.
There are a variety of things that can trigger depression, such as genetics and stress. Some of these things are not a choice. For example the anniversary of a lost loved one or seeing your ex-partner with their new love at the course of a school event. The reactivity of a person to these events can be reduced by learning techniques to relax and changing negative thinking patterns.
If someone is having suicidal thoughts, he / should seek medical attention. This is available by calling 911 or an emergency number for your local area, or by texting TALK to 741741 to connect with an emergency counselor. Additionally, individuals may seek out psychological help which has been proven to be a safe and effective preventive method for depression.
Socialization
Numerous studies have shown that social interaction can reduce depression. A close and supportive relationship with others are thought to provide a sense belonging and acceptance. Additionally, participating in social activities like group exercise classes and clubs can help reduce stress levels and help to help you to focus on your everyday issues. It is important to keep in mind that not all types of social interaction are beneficial. Particularly, confiding with someone who isn't an acquaintance can increase depression risk.
In a study published in AJP in Advance, researchers utilized a perspective of a long-term network to examine the connection between depression and social support. This method analyzes the direct connections between variables to identify the most important elements and analyze causal pathways. The results suggest that a modification in self-appraisal is a possible mechanism connecting social support with improved depression and gender is an influential variable in this connection.
The authors of the study examined data from five different studies, including cross-sectional and cohort studies. The results showed that social support significantly reduced depression symptoms, particularly for those with high scores on the depression scale. They also found that the positive effect of social support was partially due to a decrease in loneliness. They also found that male and female participants were shielded from depression through social support, with males being more protected than women.
Researchers believe that the findings of the study indicate that social support can be an effective tool for preventing depression. They suggest that it may be possible to lessen depression-related symptoms by enhancing the availability of community-based social support services. They also suggest that it is essential to build a strong connection with family and friends and to develop a good self-esteem. Regular exercise, a good sleep, and avoiding excessive media use can aid in this.
The authors point out that most of the studies are cross-sectional. This means that they cannot determine whether social support helps prevent depression in the long run. They also point out that there is limited evidence about how the effect of social support might change over the life course, although one study did find that parental support in childhood can protect against depression later in life.