Making Lifestyle Choices to Reduce Depression Risk
By Cindy Nelson, Extension Associate Professor
Life is full of challenges, and most of us will experience occasional periods of sadness. However, prolonged sadness coupled with other symptoms, such as difficulty concentrating, feelings of guilt, loss of interest in things that previously produced pleasure or negatively impact quality of life, may be a sign of depression. If a person experiences many depressive symptoms that greatly impact ability to carry out daily activities, they should seek medical help.
There are multiple treatment options for depression, including prescription medication and counseling therapy, which can help the person learn new ways of coping with the stress that either caused the depression or made it worse. Research has also identified lifestyle factors that are related to depression. These healthy behaviors have been found to improve people’s recovery from a depressive episode and can prevent new or reoccurring depressive episodes.
Social Connection
One important lifestyle practice that can help protect against depression at any age is being socially involved with others. Having a large number of people in your network is not necessary. In fact, just having one or two people in whom you can confide and trust may be all you
need. Rather than size of your social network, it is the closeness you feel and the satisfaction with this group of people in your life that really matters. Linked to lower depression rates is the sense that people in your social support network are there for you, not only for socializing in
good times, but also in times of trouble.
Physical Activity
Incorporating regular physical activity into your lifestyle helps to improve the function of chemicals in the brain, including those that regulate mood. Studies find that sedentary behaviors such as TV-watching or computer use are associated with an increased risk of depression. In contrast, other studies found that regular physical activity was linked to much lower rates of depression. Exercise has shown similar benefits to antidepressant medications and cognitive-behavioral therapy as a treatment for mild to moderate depression. Though more long-term studies are needed, such positive findings are encouraging and suggest that adding some exercise to one’s daily routine may not only help to keep your heart healthy and your waistline a healthier size but may also reduce depression symptoms and depression vulnerability overall.
Healthy Diet
The foods we eat can also impact our risk for developing depression. When thinking of healthier eating habits, it is better to focus on diet, rather than on isolated nutrients. Higher consumption of sweets and foods rich in trans fatty acids, such as fast food or commercial bakery products, have been reported as contributors to higher depression risk.
Other Considerations
Other areas that can reduce our risk for depression are:
- Religious involvement and spiritual experiences
- Not smoking and avoiding heavy alcohol use
- Learning to manage stress
While many of our life experiences are uncontrollable, taking part in multiple positive health behaviors can give you greater protection from depression. These healthy lifestyle practices don’t operate independently. They can all work together toward building a healthy lifestyle.
To read the complete article on reducing depression, click on the link below.
https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2791&context=extension_curall