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Preventive Measures For Depression There are plenty of ways we can stop depression from recurring. For instance, we can reduce the frequency of exposure to depression triggers. Public health methods can potentially modify the upstream factors that affect health, such as poverty or childhood adversity. However, the implementation of these approaches requires a skill set that is distinct from mental health disciplines. Exercise Depression is more than just a temporary feeling of sadness. It's a serious medical issue that can affect both your physical and mental health. Fortunately, there are ways to prevent depression, like exercising and making lifestyle changes that can make a huge difference. Researchers found that jogging and walking for an hour a week, or any other form of physical activity that raises your heart rate and breath rate, could decrease depression by up to one-third. This is comparable to the effectiveness of many antidepressant medications or psychotherapy however without the negative side negative effects or stigmas that can be associated with medication or psychotherapy. Researchers used a variety of variables to assess the effects of exercise. These included gender, age and comorbidities such as anxiety disorders. The researchers also looked at the depression levels at baseline of the participants, the severity of symptoms, as well as the duration and recurrences of previous episodes. The researchers admit that their study has a number of methodological flaws that could cause heterogeneity or attenuation in effect sizes. They found that all forms of exercise, including cycling, walking, running as well as high-intensity exercises such as tennis or jogging — reduced the likelihood of depression. However moderate exercise was most effective. Scientists also studied how exercise could reduce depression for people who already have the condition. They found that it reduced the occurrence of depressive symptoms by about a quarter, and improved the quality of their lives. They believe that more research is required to fully understand the role that physical exercise plays in preventing depression. However they do suggest that it could be an effective supplement to the existing treatments. Some factors that are associated with depression cannot be changed, like the genetics of a person as well as the chemicals that are present in his brain. But depression treatment modalities can be like how well a person can tolerate stress and how much they are able to enjoy having a strong social network. Sleep Sleep and depression have a lesser-known connection. Although the biological cause of depression is well-established, it's not widely understood. Sleep issues are the most common complaint of depression patients. They were previously regarded as an epiphenomenon, but they're now seen as an indicator of prodromal depression that can predict the onset and eventual outcome. Studies on long-term duration suggest that the relationship between sleep and mood is U-shaped. Shorter and longer sleep amounts are associated with lower moods the next day. The bidirectional relationship between sleep and depression has led to a greater focus on treating sleep disorders as a preventative measure even before depression is diagnosed. Recent research has found that persistent insomnia is a significant indicator of relapses in depression and contributes to a poor recovery rate after treatment. A recent study also revealed that people with depression and insomnia who co-occurring have higher rates of suicidal thought than those with no co-occurring disorders. The delayed sleep timing of adolescents is a distinct aspect that puts them at risk for depression. risk of developing depression. This delayed sleep onset is due to both decreased sleep homeostatic tension and the tendency to select a bedtime according to the perceived level of sleepiness instead of the ideal time to sleep. This delay can also be reinforced by the psychologically conditioned pre-sleep cognitive process. The good news is that you can treat depression and insomnia independently by using a variety of medicines and psychotherapy methods. However, antidepressants and hypnotics can disrupt sleep and can cause adverse effects like dry mouth, fatigue, and stomach upset. Therefore, evidence-based cognitive behavioral therapy (CBT) for depression and insomnia is necessary to improve outcomes and decrease recurrence of both disorders. CBT-I (cognitive behavioral therapy for insomnia) when combined with antidepressant therapy has been shown to significantly improve sleep and depression among patients with both conditions. In addition, there is early evidence that combining these treatments can reduce the time required to recover from depression. Nutrition A healthy diet is an essential preventative measure for depression and should be an integral part of the treatment program for those who are depressed. Eating more healthy foods can improve mood and energy levels. Studies have proven that a healthy diet and regular physical activity are effective in preventing the development of depression. A diet that is low in fat and rich in vegetables, fruits, whole grains and protein can help reduce the risk of developing depression. A balanced diet and avoiding processed foods can also enhance the health of an individual. Certain foods, particularly those that are high in sugar or refined carbohydrates can increase the risk of developing depression. Processed foods can provide an instant boost of energy, but it can also trigger 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 time. Certain foods, such as omega-3 fatty acid found in walnuts and salmon have been shown to increase the capacity of people to fight depression. These fatty acids promote cardiovascular health, support brain function and combat inflammation. A person should also consume lots of fresh, vibrant legumes and vegetables that contain antioxidants. Antioxidants shield your body from free radicals that can damage nerve cells and lead to depression. Stress and genetics are two factors that can trigger depression. Certain of these are inevitable. For instance the anniversary of a lost loved one or seeing your ex with their new love at the course of a school event. The reactivity of a person to these events can be decreased by learning techniques to relax and changing negative thinking patterns. If a person is having suicidal thoughts, he or must seek immediate medical treatment. This is available by calling 911 or a local emergency number, or by texting TALK to 741741 to connect with a crisis counselor. Additionally, individuals are able to seek out psychological therapy which has been known to be a safe and effective preventive measure for depression. Socialization Numerous studies have proven that being with other people can help reduce depression. It is believed that having close and supportive relationships with other people provides an atmosphere of belonging and a sense of acceptance. Social activities, like joining clubs or group classes for exercise can also help relieve stress and distract you from your daily stressors. However it is important to keep in mind that not all types of social interactions are equally beneficial. Confiding in someone who isn't a friend increases the risk of depression. In a study published in AJP in Advance researchers used the perspective of a network to study a relationship between depression and social support and a longitudinal perspective. This approach analyzes the direct connections between variables in order to identify key elements, and evaluate causal pathways. The findings suggest that a modification of self-appraisal could be a factor connecting social support with increased depression, and gender plays a significant role in this relationship. 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 in those with scores that were high on the depression scale. They also found that social support's protective effect was partially mediated by reduced loneliness. They also found that both male and female participants were protected from depression by social support, with men more secure than women. Researchers believe that the findings of the study indicate that social support is an effective tool for preventing depression. They believe it could be possible to lessen depression-related symptoms by enhancing the accessibility of community-based social support services. They also suggest that it is essential to maintain a strong bond with family and friends, and to build a strong self-esteem. Regular exercise, a healthy sleep, and avoiding excessive media use can aid in this. The authors note that the majority of studies are cross-sectional. This means that they cannot determine whether social support helps prevent depression in the long run. They also note that limited evidence exists on how social support can vary throughout a lifetime, however one study found that parental support during the early years helped to prevent depression when an adult.