Study suggests that behaviors can affect more than genetics when it comes to depression.
Many of us are aware of the advantages of healthy behaviors for our physical health, such as keeping a nourishing diet and frequent exercise. They can aid in the prevention of chronic diseases including diabetes and heart disease. However, a study that was released in Nature Mental Health on September 11 highlights the substantial effect that these practices have on our mental health.
What is depression?
Depression (also known as major depression, major depressive disorder, or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how a person feels, thinks, and handles daily activities, such as sleeping, eating, or working.
Do you need to talk to someone?
If you or someone you know is struggling or in crisis, help is available.
USA : Mental health America
Canada : Mental health support Canada
7 Behaviors to Reduce Depression Risk
Researchers followed 287,282 participants from the UK Biobank, a sizable scientific database and research resource, over the course of nine years. Of these, 12,916 people reported suffering depression during this time. Their research revealed seven healthy lifestyle traits linked to a markedly lower risk of depression:
- Quality Sleep
- Social Interaction
- Avoid Smoking
- Regular Physical Activity
- Avoiding Sedentary Behavior
- Limiting Alcohol Consumption
- Healthy Eating
Quality Sleep: Getting seven to nine hours of sleep each night significantly cut the incidence of depression by 22%.
Social Interaction: Research has shown that frequent social interaction reduces the incidence of depression by 18% and is especially beneficial in preventing repeated depressive illnesses.
Avoid Smoking: Smoking cigarettes increased the risk of developing depression by 20%.
Regular Physical Activity: In line with the 150 minutes of weekly exercise suggested by the Physical Activity Guidelines for Americans, regular physical activity reduced the risk of depression by 14%.
Avoiding Sedentary Behavior: A 13 percent lower incidence of depression was found when people were active throughout the day as compared to sitting for extended periods of time.
Limiting Alcohol Consumption: In keeping with the Dietary Guidelines for Americans’ advice, cutting back on alcohol consumption resulted in an 11 percent lower incidence of depression.
Healthy Eating: Eating healthily reduced the risk of depression by 6%. A growing body of research demonstrates that diet affects mental health, highlighting the value of entire foods such fruits, vegetables, nuts, and seeds.
Genetic vs. Lifestyle Risk
Based on their adoption of healthy living practices, participants were divided into three groups: unfavorable (0 to 1), intermediate (2 to 4), and favorable (5 or more) lifestyle. In comparison to individuals with less than two good behaviors, those in the intermediate group had a 41 percent lower risk of depression, and those with a favorable lifestyle had a startling 57 percent lower risk.
Researchers also evaluated participants’ genetic susceptibility to depression based on particular genetic variations. The likelihood of developing depression was 25% lower in those with the lowest genetic risk compared to those with the highest genetic risk. A notable finding was that a healthy lifestyle had a greater impact on lowering the risk of depression than heredity.
Stressing the Influence of Healthful Behaviors
While genetics can raise the likelihood of depression, Dr. Sahakian emphasizes that healthy practices may be even more important. She also stresses the significance of these findings. These findings demonstrate the potential of concentrating on public health initiatives that support healthier environments and lifestyles, thereby lowering the risk of depression before it manifests. This viewpoint is shared by Srijan Sen, MD, PhD, a professor of depression and neurosciences, who emphasizes that tackling societal issues, workplace issues, and educational issues to promote healthier lifestyles can be more beneficial than relying entirely on interventions after people become ill.
It’s critical to understand that these lifestyle choices enhance rather than substitute for expert mental health care. Dr. Sen stresses that placing more of an emphasis on these elements can lessen the need for psychiatric therapies and help people manage depressive episodes successfully. These findings also highlight the importance of fostering healthy habits in kids and teenagers at home and in school. For younger generations, maintaining a healthy lifestyle is especially important because the brain continues to grow through late adolescence.
The Problem of Increasing Depression Rates
According to the 2023 Gallup National Health and Well-Being Index, rates of depression have been rising, with roughly 29 percent of U.S. adults having a diagnosis at some point in their lives. With differences in rates between racial and ethnic groupings, this growth has been particularly noticeable among women and young adults. It is difficult to address these differences since social and structural variables frequently affect one’s ability to get nutritious diet, exercise, social connection, and enough sleep. These difficulties are acknowledged by Jane Gagliardi, MD, a psychiatrist and board-certified internist at Duke Health, who also emphasizes the need for social measures to improve access to these essential components.
Pay Attention to What You Can Control
When promoting healthy behaviors, doctors underlines the significance of taking into account each patient’s particular situation and ability. Promoting good eating, regular physical activity, and engaging in enjoyable social interactions can all be helpful steps toward enhancing mental health. In summary, these data offer strong proof of the effectiveness of healthy practices in lowering the risk of depression. While genetics do play a part, lifestyle decisions have a more significant impact, highlighting the possibility for societal change and early interventions to build a world with better mental health.
What is the best exercise for your mental health?
Running is often one of the most celebrated exercises for combining physical fitness with mental wellbeing. Swimming, walking, hiking, aerobics classes, dancing, cross-country skiing, and kickboxing are other useful activities.
Can you treat yourself out of depression?
Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior, your physical activity, lifestyle, and even your way of thinking are all natural depression treatments.
Can yoga help overcome depression?
The slow rhythmic breathing practices and meditative/ relaxation practices of yoga are designed to induce a sense of calm, well-being, stress tolerance, and mental focus, all of which may minimize depression, anxiety, stress, and rumination.
Good to Know 👍