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Preventive Measures For Depression There are plenty of ways we can prevent depression from re-occurring. For example we can decrease the likelihood of being exposed to triggers for depression. Public health approaches could modify the upstream factors that affect health, such as childhood adversity or poverty. These strategies require a different skill set than mental health disciplines. Exercise Depression is more than a sporadic feeling of sadness. It's a serious medical issue that can affect your physical and mental health. There are fortunately, ways to prevent depression, such as exercising and making lifestyle modifications that can make a huge difference. Researchers have found that jogging or walking for one hour a week, or any other form of physical activity that raises your heart rate and breathing rate, could reduce depression by one-third. This is similar to the efficacy of psychotherapy or antidepressant medications but without the stigma or side negative side effects. Researchers used a variety of variables to determine the impact of exercise. They considered gender, age, and comorbidities, such as anxiety disorders. They also considered the levels of the participants' baseline depression and the severity of their symptoms, as well as the duration and frequency of depression-related episodes in the past. However the researchers acknowledge that there are a number of methodsological flaws in their research, which may contribute to the variability and attenuation of effects sizes. Researchers found that all types of exercise, such as cycling, walking and running and high-intensity workouts like jogging or playing tennis, decreased the risk of depression. However, moderate exercise was the most effective. Scientists also studied the ways exercise can help decrease depression in people who already have the condition. They discovered that exercise reduced the recurrence of depressive symptoms by nearly a quarter, and improved the quality of their lives. They believe that more research is needed to understand the role of physical activity in preventing depression but they do suggest that it could be a beneficial supplement to the existing treatments. Some risk factors, like the person's genes or the chemicals in their brains are not able to be altered. However, there are other factors that can be changed dependent on the degree to which a person is able to manage stress and how he or she enjoys an active social network. Sleep Sleep and depression have an unrecognized connection. Although the biological cause of depression is well established, it's not widely understood. Sleep issues are the most frequent complaint of patients suffering from depression. They were previously thought of as an epiphenomenon, but they're now regarded as a sign of prodromal disease that can predict the onset and eventual outcome. Studies over time suggest that the relationship between sleep and mood is U-shaped, with both shorter and longer amounts of sleep associated with a lower mood the next day. The bidirectional relationship between depression and sleep led to an increased focus on treating sleep disorders as a prevention step prior to depression being diagnosed. Recent research has demonstrated that persistent insomnia is an important indicator of relapses in depression, and can also cause a slow recovery from treatment. A recent study also found that people who have depression and insomnia who co-occurring have more suicidal thoughts than those who don't. Adolescents are especially at the risk of developing a depression disorder due to a range of biological and behavioural factors that can contribute to the delay in sleep time that is specific to adolescents. This delayed sleep onset is due to both decreased sleep homeostatic tension as well as the tendency to choose an appropriate time for bed based on the perceived level of sleepiness instead of the ideal time to sleep. In addition the psychologically conditioned process of negative pre-sleep thoughts can reinforce this latency. The good news is you can treat depression and insomnia separately using a variety medications and psychotherapy techniques. Antidepressants and hypnotics can disrupt sleep, and may cause side effects like dry mouth, fatigue, and stomach upset. Therefore, research-based cognitive behavioral therapy (CBT) for depression and insomnia is required to improve outcomes and decrease the frequency of both disorders. CBT-I, or cognitive behavioral therapy for insomnia, when combined with antidepressant medications has been proven to improve the quality of sleep and reduce depression for those suffering from both conditions. Furthermore, there is some early evidence that the combination of these treatments can cut down on the time required to recover from depression. Nutrition A healthy diet is an effective preventive strategy to combat depression and should be part of any treatment plan for people who are depressed. A diet that is healthy can improve mood and energy levels. Studies have shown that a healthy lifestyle and regular physical activity can be effective in preventing the development of depression. A diet low in fat, containing fruits and vegetables as well as whole grain and protein, can reduce the chance of developing depression. Consuming a balanced diet and avoiding processed food can also enhance the overall health of a person. Certain foods can increase a person's likelihood of developing depression, particularly those high in sugar and refined carbohydrates. Processed foods can give you a quick energy boost however, they may also cause a rapid rise in blood sugar followed by a drastic crash. Instead, one should consume foods rich in nutrients that provide a constant supply of energy over time. Certain foods, like omega-3 fatty acid, which is found in walnuts and salmon have been proven to boost a person's ability to resist depression. These fatty acids promote cardiovascular health, brain function, and reduce inflammation. www.iampsychiatry.com of colorful fresh vegetables, legumes and fresh fruits which contain antioxidants. Antioxidants protect the body from free radicals which can cause nerve cell damage and contribute to depression. There are many things that can trigger a person's depression, including stress and genetics. Some of these things are unavoidable. For instance, the anniversary of a lost loved one or seeing your ex-partner with their new partner in a school event. The reaction 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 it is important to seek medical attention immediately. This is available by calling 911 or an emergency number for your local area, or by texting TALK (TALK) to 741741 to connect with a crisis counselor. Psychological treatment is also offered that has been proven to be an effective and safe method of preventing depression. Socialization Numerous studies have shown that having a social connection can reduce depression. It is believed that having close and positive relationships with others gives you a sense of belonging and a feeling of acceptance. Additionally, participating in social activities such as group exercise classes and clubs can help to lower stress levels and let your mind drift away from everyday problems. However, it is important to remember that not all forms of social interaction are equally beneficial. The idea of confiding in someone who isn't a friend increases the risk of depression. In a study published in AJP in Advance, researchers employed a network perspective of a longitudinal nature to examine the relationship between social support and depression. This method models directed associations between variables to determine key factors and analyze causal pathways. The findings suggest a possible mechanism linking social support and better depression. An alteration in self-appraisal may be a key element. The researchers of this study examined data collected from five different studies that included cross-sectional studies and cohort studies. The results revealed that social support significantly reduced depressive symptoms, particularly for those who have a high score on the depression scale. They also found that the protective effect of social support was partially mediated by decreased loneliness. They also found that both male and female participants were protected from depression through social support, with men being more protected than women. Researchers believe that the results of the study suggest that social support can be an effective tool to prevent depression. They suggest that it may be possible to lessen depression-related symptoms by enhancing the accessibility of community-based social support services. They also say that it's important to have a strong connection with friends and family and to build an appreciation for oneself. This can be accomplished through regular exercising, getting an adequate night's rest and avoiding excessive media use. The authors note that the majority of studies were cross-sectional, meaning that they cannot determine whether social support helps prevent depression in the long run. They also point out that a limited evidence is available on how social support varies over a lifetime, although one study found that parental support in the early years helped to prevent depression when an adult.