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Preventive Measures For Depression There are many things that we can do to prevent depression from returning. For instance, we can reduce the likelihood of being exposed to triggers for depression. Public health methods can potentially modify upstream determinants of the health, such as childhood adversity or poverty. However, the implementation of these strategies requires a certain level of expertise that is distinct from mental health disciplines. Exercise While we all feel down or in sad moods from time time but depression is more than just a brief sadness. It's a medical issue that has a serious impact on mental and physical health. Regular exercise and lifestyle changes that are healthy can be beneficial in preventing depression. Researchers found that jogging or walking for an hour per week or any other form of physical activity that raises your heart rate and breathing rate, can reduce depression by a third. This is similar to the efficacy of many antidepressant medications or psychotherapy, but without the side effects or stigma that can be associated with medications or psychotherapy. The researchers utilized a variety of variables to evaluate the impact of exercise, including age, sex, and co-morbidities (eg anxiety disorders). The researchers also looked at the baseline levels of depression of participants, the severity of symptoms, as well as the duration and recurrences of previous episodes. However the researchers acknowledge that there are many methodsological flaws in their research, which may contribute to the variation in effect sizes. Researchers discovered that all kinds of exercise, like cycling, running and walking, as well as high-intensity workouts like jogging or playing tennis, decreased the risk of depression. Moderate exercise was the most effective. Scientists also studied the ways exercise can help decrease depression in people with the condition. They found that it reduced the occurrence of depression by around a quarter, and improved the quality of their lives. They believe more research is required to understand the full extent that physical exercise plays in preventing depression. However they do suggest that it could be a beneficial addition to existing treatments. Certain risk factors for depression can't be changed, like a person's genes and the chemicals that are present in his brain. However, other factors 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 Depression and sleep 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 depressed patients. They were previously regarded as an epiphenomenon. However, they're now seen as a prodromal sign that predicts the onset and eventual outcome. Longitudinal research suggests that the relationship between sleep and mood is U-shaped. Both shorter and longer sleep durations are associated with a lower mood the following day. The bidirectional relationship between sleep and depression has led to a greater focus on treating sleep disorders as a prevention treatment prior to depression being diagnosed. The most recent research has discovered that insomnia that is not resolved is a major predictor of relapses in depression, and is a factor in a low recovery rate after treatment. Additionally, a recent study revealed that those with co-occurring depression and insomnia are more likely to have suicidal thoughts than people with no sleep problems. The sleep time delay of adolescents is an unusual feature that puts them at a high risk of developing depression. The delay in the onset of sleep is caused by both reduced sleep homeostatic pressure as well as the tendency to choose an appropriate time for bed based on the perceived degree of sleepiness, rather than the optimal circadian time for sleep. In addition the psychologically conditioned process of negative pre-sleep thoughts can reinforce this latency. The positive side is that the symptoms of depression and insomnia can be treated separately with a variety of psychotherapy and medication. Antidepressants and hypnotics can disrupt sleep, and may cause negative side effects such as dry mouth, fatigue and stomach upset. For this reason, the use of evidence-based cognitive behavior therapy (CBT) for insomnia and depression is needed to improve outcomes and reduce recurrence of both disorders. CBT-I (cognitive behavioral therapy for insomnia) combined with antidepressant treatment has been proven to improve sleep and depression among those suffering from both conditions. There is also some early evidence that suggests that combining these treatments could decrease the time it takes to recover from depression. Nutrition A healthy diet is an effective preventive measure against depression and should be a the basis of any treatment plan for those who suffer from depression. Most often, depression is related to nutritional deficiencies. Eating healthier foods can improve mood and increase energy levels. Studies have shown that a general healthy diet and regular exercise can be effective in stopping depression. A diet that is low in fat and contains fruits, vegetables, whole grains and protein can help reduce the risk of developing depression. Consuming a balanced diet and avoiding processed foods, can also enhance the health of an individual. Certain foods, especially those with high levels of sugar or refined carbohydrates can increase the likelihood of developing depression. Processed foods can provide an instant boost of energy however it can also trigger an increase in blood sugar levels that is followed by a rapid drop. A person should consume nutrient-dense foods that are a steady energy source over time. Certain foods have been proven to specifically enhance a person's resistance to depression, such as the omega-3 fatty acids found in fish, including walnuts and salmon. These fatty acids promote brain health, cardiovascular health, and reduce inflammation. A person should also eat plenty of fresh, vibrant legumes and vegetables that contain antioxidants. Antioxidants protect your body from free radicals that could cause nerve cell damage and cause depression. There are many things that can contribute to a person's depression, including stress and genetics. Some of these triggers are inevitable, such as the anniversary of a loss or having an ex-partner with their new partner 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 someone is experiencing suicidal thoughts you should seek immediate medical attention. You can reach an emergency counselor by calling 911 or a local emergency number or texting TALK741741. In addition, people may seek out psychological help, which is confirmed to be a secure and effective preventive measure for depression. Socialization Numerous studies have shown that being around other people reduces depression. It is believed that having close and supportive relationships with other people provides the feeling of belonging as well as a feeling of acceptance. In addition, being involved in social activities like group fitness classes and clubs can help to lower stress levels and help you to focus on your everyday problems. However it is important to note that not all types of social interactions are equally beneficial. The idea of confiding in someone who isn't a friend increases the risk of depression. In the study published in AJP in Advance, researchers employed a network perspective of a longitudinal nature to investigate the connection between depression and social support. This approach models directed relationships between variables to determine key elements and assess causal pathways. The findings suggest that a change in self-appraisal is a possible mechanism connecting social support with increased depression, and that gender is an influential variable in this relationship. The authors of the study looked at data from five different studies, including cross-sectional and cohort studies. The results revealed that social support significantly decreased depression symptoms, especially for those with high scores on the depression scale. They also discovered that social support's protective effect was partially mediated by decreased loneliness. They also found that social support aided female and male participants from depression, with men being more protected than women. Researchers believe that the results of the study show that social support could be an effective tool for preventing depression. iampsychiatry.com say that it could be possible to decrease depression-related symptoms by enhancing the availability of community-based social support services. They also recommend that it is important to maintain a strong bond with friends and family and to develop a positive self-esteem. This can be accomplished through regular exercising, getting a good night's sleep and avoiding excessive media use. The authors stress that most of the studies are cross-sectional. This means they can't determine if social support helps prevent depression over the long-term. They also note that there is limited evidence on how the impact of social support may vary over time However, one study did show that parental support during childhood helps protect against depression later in life.