You receive a text message from a friend and feel like flinging your phone across the room. You feel trapped in your apartment, yet you can’t stand to leave it; you fumble for the right words to use as an excuse when asked out for dinner. All these can, in one way or another, be symptoms of depression.
Depression is a concerning mental health phenomenon. According to the Mental Health Association, in 2022, it is estimated that more than 7.6 per cent of Canadians 15 and older experienced a diagnosis of depression. Of course, if you experience depression, you should seek professional help. Nevertheless, there is much you can do to cut the risk of being affected by this disease.
Here are seven things that you can do to cut the risk of depression.
Consume Less Alcohol
According to the National Institute of Health, consuming less alcohol can decrease your risk of depression. Heavy alcohol consumption often leads to oxidative stress and neuroadaptive changes in the brain, all of which are associated with mental health disorders, including depression. Moderate alcohol consumption is a wise move. One drink for women per day and two for men lowers the risk of heart disease and certain types of dementia, according to the Mayo Clinic.
Eat a Well-Balanced Diet
Oftentimes, depression leads people down the road to unhealthy eating habits. Greasy junk food triggers inflammation in the body and affects the mood. Healthy food options rich in nutrients, like fruits, vegetables, fibers, and legumes, lower the risk of depression, according to a study by Harvard Health. The DASH diet, designed to lower blood pressure and cardiovascular diseases, is also good for depression because it increases the level of serotonin in the brain. Serotonin plays a pivotal role in affecting mood.
Exercise
A study published by JAMA Psychiatry revealed that jogging for 15 minutes a day, walking, or gardening could help protect people against developing depression. This isn’t the first study to support this theory; plenty of other studies concur that exercise boosts the mood and the psychological well-being of people, leading to fewer cases of anxiety and depression. To counteract depression, you can engage in at least 150 minutes of moderate activity or 75 minutes of vigorous activity for at least five days a week or exercise for more than 10 minutes a week. Strenuous exercise allows the muscle to exert chemicals that release signals to the rest of the body and the brain, telling it to improve its overall function.
Detox Digitally
Social media and digital tech devices have taken the world by storm. This sedentary lifestyle causes people to stagnate without moving. On the other hand, stepping away from your devices and engaging in physical activity can boost one’s mood remarkably. Just compare taking a brisk, refreshing walk to staying home scrolling on your devices.
Sleep
A study by Johns Hopkins University revealed that both depression and sleep problems are closely linked. People who experience insomnia have a higher risk of getting depression than those who get sufficient sleep every night. Poor sleep leads to irritability and lack of energy, all of which can contribute to depressive symptoms.
Quit Smoking
Many studies link smoking to a higher risk of depression. Although nicotine, the addictive substance in tobacco, can temporarily improve mood, this is followed by a period of reduced mood and an increased risk of depression. Long-term smoking is particularly harmful because nicotine can cause the dopamine receptors to eventually burn out.
Make Friends
Strong social connections are the key to counteracting the effects of loneliness. Loneliness causes people to isolate themselves and dwell on their misery. A study by the Mayo Clinic revealed that people who get out and socialize with others forge strong connections and bonds. They are also likelier to live longer than peers with fewer friends. They experience fewer health problems like high blood pressure and unhealthy weight.
Although antidepressants can ward off depression and help you beat the winter blues, following the strategies above will lower your risk of getting depression in the first place. After all, prevention is worth a pound of cure!
David Messiha | Staff Writer
