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Preventive Measures For Depression There are a lot of things we can do to stop depression from recurring. For instance, we can limit our exposure to triggers for depression. Upstream determinants of health like childhood adversity and poverty can be addressed through public health approaches. These approaches require different skills than mental health disciplines. Exercise While most of us experience low feelings or sad moods from time to time but depression is more than a temporary sadness. It's a medical issue that has a significant impact on both physical and mental health. Fortunately, there are ways to prevent depression like exercising and making lifestyle changes which can make a significant difference. Researchers have found that jogging or walking for an hour a week or any other form of physical activity that increases the heart rate and breath rate, can reduce depression by as much as one-third. This is comparable to the efficacy of antidepressant medication or psychotherapy but without the stigma or adverse negative effects. The researchers used a number of different variables to assess the effects of exercise including age, sex, as well as comorbidities (eg anxiety disorders). They also took into account the levels of the participants' baseline depression, the severity of their symptoms, and the frequency and duration of previous depression episodes. The researchers acknowledge that their studies have many methodsological weaknesses that could cause variations in effect sizes. They found that all kinds of exercise — including cycling, walking, running and even intense workouts such as jogging or tennis decreased the risk of depression. Moderate exercise was most efficient. The scientists also investigated how exercise could help reduce depression in people who already suffer from the condition, and they found that it reduced the frequency of depression by a quarter, and also improved their quality of life. They believe that more research is needed to understand the role of physical activity in preventing depression, but they suggest that it could be an effective adjunct to existing treatments. Certain risk factors, like the person's genes or the chemicals in their brain, cannot be changed. Some factors that are associated with depression can't be changed, like the genes of a person and the chemicals in his brain. Sleep While the biological underpinnings of depression are well-known however, a lesser-known link exists between sleep and depression. Sleep disorders are the most common complaint of depression patients. They were once thought of as an epiphenomenon, however they're now seen as a prodromal sign that predicts the onset and eventual outcome. Longitudinal studies suggest that the relationship between sleep and mood is U-shaped with both longer and shorter amounts of sleep associated with lower moods the next day. The bidirectional relationship between depression and sleep has led to a greater focus on treating sleep disorders as a preventative step prior to depression being diagnosed. Recent research has demonstrated that persistent insomnia is a major indicator of relapses in depression, and can also contribute to a poor recovery from treatment. A recent study also showed that people who have depression and insomnia that co-occur more suicidal thoughts than those who don't. Adolescents are particularly at risk for developing a depressive disorder due to a range of behavioural and biological factors, including the delayed sleep timing that is unique to adolescents. The delay in the onset of sleep is due to both lower homeostatic pressure during sleep and the tendency to select a bedtime based on the perceived levels of sleepiness instead of the ideal circadian time to 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 independently using a variety of medications and psychotherapy techniques. However, hypnotics and antidepressants can interfere with sleep and cause side effects such as dry mouth, fatigue and stomach upset. Therefore, research-based cognitive behavioral therapy (CBT) for depression and insomnia is necessary to improve outcomes and reduce the frequency of both disorders. CBT-I, or cognitive behavioral therapy for insomnia, combined with antidepressant medications has been shown to improve depression and sleep in people with both conditions. There is some preliminary evidence suggesting that combining these treatments may decrease the time it takes to recover from depression. Nutrition A healthy diet is a good preventive strategy to combat depression and should be a the basis of any treatment plan for those who are depressed. Many times depression is linked to nutritional deficiencies, and eating more healthful foods can help improve mood and boost energy levels. Studies have proven that a healthy, balanced diet and regular exercise are effective in stopping depression. A diet that is low in fat and contains fruits, vegetables and whole grains, as well as protein can help reduce the risk of developing depression. Eating a balanced diet, and avoiding processed food can improve the overall health of a person. Certain foods may increase a person's risk of developing depression, specifically those that are high in sugar and refined carbohydrates. Processed foods can provide an energy boost in a short time however it can cause an increase in blood sugar levels that is followed by a drastic decrease. Instead, one should consume nutrient-rich foods that provide a constant supply of energy over the course of time. Certain foods, like omega-3 fats found in salmon and walnuts, have been shown to increase the ability of a person to fight depression. These fatty acids help improve cardiovascular health, aid in the function of the brain and fight inflammation. A person should also eat lots of fresh, vibrant legumes and vegetables that contain antioxidants. Antioxidants shield your body from free radicals, which can harm nerve cells and cause depression. Stress and genetics are two factors that can trigger depression. Certain of these causes are inevitable, like the anniversary of a loss or seeing an ex 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 a person is having suicidal thoughts, he / she should seek immediate medical assistance. This is available by calling 911 or an emergency number for your local area, or by texting TALK (TALK) to 741741 to connect with an emergency counselor. depression treatment methods is also available, which has been proven to be an effective and safe method to avoid depression. Socialization Numerous studies have shown that social interaction can help reduce depression. Close and supportive relationships with other people are believed to create a sense of belonging and acceptance. Social activities, like joining clubs or group classes for exercise can help to reduce anxiety and distract you from your daily problems. However it is important to keep in mind that not all types of social interactions are equally beneficial. Being a part of a group that isn't a friend increases the risk of depression. In the study published in AJP in Advance, researchers used a longitudinal network perspective to study the relationship between depression and social support. This approach models the directed associations between variables to identify the most important elements and assess causal pathways. The findings suggest a possible mechanism linking social support to improved depression. The modification of self-appraisal could be a significant factor. The authors of this study analyzed data collected from five different studies that included cross-sectional studies and cohort studies. The results showed that social support significantly decreased depression symptoms, particularly for those who have high scores on the depression scale. They also found that social support's protective effect was partially mediated by decreased loneliness. Additionally, they found that male and female participants were shielded from depression by social support, with men being more protected than women. Researchers believe that the findings of the study suggest that social support is an effective tool to prevent depression. They suggest that it may be possible to reduce depression-related symptoms by enhancing the accessibility of community-based social support services. They also say that it's crucial to maintain a solid relationship with family and friends and to develop confidence in yourself. This can be accomplished through regular exercise, an adequate night's rest and avoiding excessive use of media. The authors note that most of the studies are cross-sectional. This means they aren't able to determine if social support protects from depression over the long term. They also point out that there is limited evidence on how the impact of social support can change over time, although one study did find that parental support during childhood protects against depression into adulthood.