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Preventive Measures For DepressionThere are many things that we can do to prevent depression from recurring. For example we can decrease our exposure to depression triggers.Public health strategies can modify the upstream factors that affect health, such as poverty or childhood adversity. However, the implementation of these strategies requires a skill set that is distinct from mental health professionals.ExerciseWhile we all experience low feelings or sad moods from time to time but depression is more than a temporary sadness. It’s a serious medical condition that can affect your physical and mental health. Exercise and healthy lifestyle changes can be effective in the prevention of depression.In a study that was published in 2021, researchers discovered that exercising just one hour per week — whether walking or jogging or other kinds of physical activities that raises your heart rate up and your breath faster — can significantly reduce the risk of developing depression by a third. This is similar to the effectiveness of psychotherapy or antidepressant medications but without the stigma or side negative effects.The researchers employed a range of different variables to assess the effects of exercise including age, sex, and comorbidities (eg, anxiety disorders). They also considered the levels of depression experienced by the participants prior to their initial diagnosis depression as well as the severity of their symptoms, as well as the duration and recurrence of depression-related episodes in the past. The researchers acknowledge that their study has a number of errors in their methodology, which could contribute to variations in the effect size.Researchers found that all forms of exercise, including cycling, running and walking and high-intensity workouts like jogging or playing tennis, reduced the risk of depression. However moderate exercise was the most effective.The researchers also looked into how exercise could help reduce depression in those who had already been diagnosed with the condition. They found that exercise decreased the frequency of depressive symptoms by a quarter and enhanced their quality of life. They believe that more research is required to understand the full extent that physical exercise plays in preventing depression. However, they suggest that it can be a beneficial addition to existing treatments.Some factors that are associated with depression cannot be changed, like the genetics of a person as well as the brain’s chemicals. Certain risk factors for depression cannot be changed, like the genes of a person and the chemicals in his brain.SleepSleep and depression share a less-understood link. While the biological basis of depression is well established, it’s not widely understood. Sleep issues are the most common complaint of patients suffering from depression. They were previously thought of as an epiphenomenon, but they’re now regarded as a prodromal sign that predicts the onset and outcome. Longitudinal research suggests that the relationship between mood and sleep is U-shaped. Shorter and longer levels of sleep are associated with worse moods the next day.The bidirectional association between sleep and depression has led to an emphasis on treating sleep disorders as a preventive measure even before a diagnosis of depression. The latest research has also found that persistent insomnia is a significant predictor of depression relapse and can lead to a low recovery rate after treatment. In addition, a recent study has found that people with co-occurring depression and insomnia are more likely to have suicidal ideas than those with insomnia.The sleep time delay of adolescents is a unique feature that puts them at a high risk for depression. The delay in the onset of sleep is due to both lower homeostatic pressure during sleep and the tendency to choose a bedtime based on the perceived level of sleepiness rather than the optimal circadian time for sleep. This latency can also be strengthened by the psychologically conditioned pre-sleep cognitive process.The good news is that you can treat insomnia and depression separately using a variety medications and psychotherapy methods. Hypnotics and antidepressants may interfere with sleep, and can cause negative side effects such as dry mouth, fatigue, and stomach upset. Therefore, research-based cognitive behavioral therapy (CBT) for depression and insomnia is required to improve outcomes and decrease recurrence of both disorders.CBT-I, also known as cognitive behavioral therapy for insomnia, when combined with antidepressant medications has been proven to improve depression and sleep for those suffering from both conditions. There is also early evidence to suggest that combining these treatments may decrease the time it takes to recover from depression.NutritionA healthy diet is a vital preventative measure against depression and should be an integral part of the treatment program for those who are depressed. Often depression is linked to nutritional deficiencies. Eating healthy foods can improve mood and boost energy levels.Studies have proven that a healthy, balanced diet and regular exercise are effective in the prevention of depression. A diet that is low in fat and contains fruits, vegetables and whole grains, as well as protein can reduce the chance of developing depression. Consuming a balanced diet and avoiding processed food can also improve the health of an individual.Certain foods, especially those with high levels of sugar or refined carbohydrates can increase the risk of developing depression. Processed food can provide a quick boost of energy however it can cause an increase in blood sugar that is followed by a dramatic decrease. Instead, depression therapy is recommended to eat nutrient dense foods that provide a consistent supply of energy over the course of time.Certain foods have been found to enhance the resistance of a person to depression, such as the omega-3 fatty acids you can find in fish, like salmon, and walnuts. These fatty acids promote cardiovascular health, brain function and decrease inflammation. Also, a person should eat plenty of fresh, colorful legumes and vegetables that contain antioxidants. Antioxidants protect your body from free radicals that could cause nerve cell damage and cause depression.Stress and genetics are two of the factors that can trigger depression. Some of these factors are inevitable, like the anniversary of losing a loved one or seeing an ex with their new partner at a school event. However, the person’s reaction to these events can be reduced by learning to practice relaxation techniques and changing negative thinking patterns.If someone is having suicidal thoughts, must seek immediate medical assistance. You can contact a crisis counselor by calling 911, a local emergency number or texting TALK741741. Additionally, individuals are able to seek out psychological therapy that has been known to be a safe and effective preventive method for depression.SocializationNumerous studies have shown that being around people decreases depression. Friendships with other people are believed to create a sense of belonging and acceptance. In addition, being involved in social activities such as group fitness classes and clubs can help to reduce stress levels and help you to focus on your everyday problems. It is important to keep in mind that not all types of social interaction are beneficial. Particularly, confiding with an individual who is not a friend can increase the risk of depression.In an article published in AJP in Advance researchers used a network perspective to investigate a relationship between depression, social support and a longitudinal perspective. This approach models the direct associations between variables to determine key elements and evaluate causal pathways. The findings suggest a possible mechanism linking social support to improved depression. A modification of self-appraisal may be a key element.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 reduced depressive symptoms, particularly for those who have scores that were high on the depression scale. They also discovered that the protective effect of social support was partially mediated through reduced loneliness. They also discovered that social support protected female and male participants from depression, with males being more protected than women.The researchers believe that the study’s findings suggest that social support is one of the most powerful preventive measures for depression. They suggest that it may be possible to lessen depressive symptoms by increasing the availability of community-based social support services. They also suggest that it is important to build a strong connection with family and friends and to develop a positive sense of self-worth. This can be achieved through regular exercise, the best night’s sleep, and avoiding excessive media use.The authors note that the majority of studies were cross-sectional. This means they are unable to determine if social support helps prevent depression in the long-term. They also point out that there is limited evidence on how the impact of social support may vary over the life course however one study did show that parental support during childhood protects against depression into adulthood.