Facing Depression : Lifestyle Habits That Can Prevent Risk Of Depression, New Study Finds

A healthy lifestyle involving physical activity, social connection, good quality sleep, and a healthy diet can lower the risk of depression.

That’s according to a new study by Trusted Source published today in the journal Nature Mental Health. In it, researchers identified several lifestyle factors they say reduce the risk of depression.

Factors That Reduce the Risk Of Depression.

The researchers listed these seven lifestyle factors as reducing the risk of depression:

• Having a healthy diet
• Regular physical activity
• Never smoking
• Limiting alcohol consumption to moderate amounts
• Having a frequent social connection
• Getting adequate sleep
• Keeping sedentary behavior to a minimum

Sleep Acts Powerful Against It

When we go to sleep, our brains go to work performing a critical function that affects cognition and memory. When we sleep, our body removes toxins, such as beta-amyloid, which is implicated in cognitive decline, and degenerative diseases such as Alzheimer’s disease. Inadequate sleep really can lead to challenges with, and challenges to managing emotions, which increases the risk of future depression.

Exercise

People who get moving daily enjoy a 14 percent lower risk of depression. Regular physical activity, as defined in the study. This means engaging in at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, or participating in moderate physical activity for at least five days a week or vigorous activity for more than 10 minutes once a week.

No Smoke No Stress

Never smoking decreased the risk of it by 20 percent. Cigarettes and other tobacco products may cause brain damage linked to its symptoms, the authors suggested. The study didn’t address depression risk among those who quit tobacco. However, past studies indicate that kicking the habit leads to improved overall mental health. 

Maintaining robust social connections and a supportive social network of friends, families and community decreased the risk of depression by 18 percent. While the study didn’t speculate about how having social ties uplift mood, numerous other studies do.