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Preventive Measures For Depression There are a variety of things we can do to prevent depression from returning. We can, for example, limit our exposure to triggers for depression. Public health approaches could modify the upstream factors that affect health, such as childhood adversity or poverty. However, the implementation of these methods requires a certain level of expertise that is distinct from the mental health fields. Exercise Depression is more than a temporary feeling of sadness. It's a medical condition that has a serious impact on both physical and mental health. Fortunately, there are preventive measures for depression , like exercise and healthy lifestyle changes that can make a big 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 a third. This is comparable to the effectiveness of psychotherapy or antidepressant medications but without the stigma or adverse effects. Researchers utilized a variety of variables to determine the impact of exercise. They considered age, gender and comorbidities, such as anxiety disorders. They also considered the participants' baseline levels of depression as well as the severity of their symptoms, and the frequency and duration of depression-related episodes in the past. The researchers acknowledge that their studies have many methodsological weaknesses that could cause the variation in results or attenuation of the effect size. Researchers found that all types of exercise, such as cycling, walking and running, as well as high-intensity workouts like jogging or playing tennis, reduced the risk of depression. Moderate exercise was most effective. The researchers also looked into the ways that exercise could reduce depression in people who already suffer from the condition, and they discovered that it reduced the recurrence of depression by a quarter, and also improved their quality of life. They believe more research is required to better understand the role that physical exercise plays in preventing depression. However, they suggest that it can be a beneficial supplement to the existing treatments. Some risk factors for depression cannot be altered, like the genetics of a person as well as the brain's chemicals. However, there are other factors that can be changed like the degree to which a person is able to tolerate stress and how much he or she enjoys a good social network. Sleep While the biological underpinnings of depression are well established, a less understood link exists between sleep and depression. In reality, sleep issues are the most frequently reported complaint of depressed patients. They were once thought to be an ephemeral manifestation of the disorder, but now they're seen as a prodromal symptom that predicts the onset and the outcome of depression. Longitudinal research suggests that the relationship between mood and sleep is U-shaped. Both longer and shorter levels of sleep are associated with lower moods the next day. The bidirectional relationship between sleep and depression led to an increased focus on treating sleep disorders as a prevention measure prior to depression being diagnosed. Recent research has identified that lingering insomnia is a key predictor of depression relapse and is a factor in a low recovery rate after treatment. A recent study also revealed that people who have depression and insomnia who co-occurring have more suicidal thoughts than those who don't. Adolescents are especially at the risk of developing a depression disorder due to a variety of behavioural and biological causes which include the delayed sleep time that is specific to adolescents. This delay in sleep onset is caused by both decreased sleep homeostatic pressure and the tendency to choose a bedtime based on the perceived levels of sleepiness instead of the optimal circadian time for sleep. In addition the psychologically-conditioned process of negative pre-sleep thoughts can increase the latency. The good news is that the symptoms of insomnia and depression can be treated separately with a variety of psychotherapy and medication. However, antidepressants and hypnotics can disrupt sleep and can cause side effects such as dry mouth, fatigue, and stomach upset. CBT (cognitive behavioral therapy) is a scientifically proven treatment for insomnia and depression. It can improve outcomes and reduce the incidence of both disorders. CBT-I, or cognitive behavioral therapy for insomnia, when combined with antidepressant medication, has been shown to improve the quality of sleep and reduce depression for those suffering from both conditions. There is also early evidence that suggests that combining these treatments can decrease the time it takes to recover from depression. Nutrition A healthy diet is an important preventative measure against depression and should be an integral part of the treatment plan for those who are depressed. Consuming more nutritious foods can improve mood and energy levels. Research has proven that a healthy lifestyle and regular physical activity are effective in preventing the onset of depression. A diet that is low in fat and rich in fruits, vegetables and whole grains, as well as protein can reduce the chance of developing depression. Eating a balanced diet, and avoiding processed foods can improve the health of an individual. Certain foods, particularly those high in refined carbohydrates or sugar, can increase the likelihood of developing depression. Processed foods can give you an instant boost of energy, but they can also trigger a rapid rise in blood sugar that is followed by a drastic crash. It is important to eat nutrient-rich foods that provide a steady source of energy over the course of time. Certain foods, like omega-3 fats found in salmon and walnuts, have been proven to boost a person's ability to resist depression. These fatty acids promote the health of the heart, improve brain function and combat inflammation. Also, a person should consume plenty of fresh, vibrant legumes and vegetables that contain antioxidants. Antioxidants shield the body from free radicals that could cause nerve cell damage and cause depression. Genetics and stress are two of the factors that can lead to depression. Certain of these issues are inevitable. For example the anniversary of losing a loved one or seeing your ex-partner with their new partner at an event at school. The reaction of a person to these events can be decreased by learning relaxation techniques and changing negative thinking patterns. If someone is having suicidal thoughts, she should seek immediate medical assistance. This can be done by calling 911 or a local emergency number or by texting TALK to 741741 to connect with a crisis counselor. In addition, people are able to seek out psychological therapy, which is proven to be a safe and effective preventive method for depression. Socialization A large number of studies have proven that being around people reduces depression. It is believed that having close and supportive relationships with other people provides an atmosphere of belonging and a feeling of acceptance. Additionally, participating in social activities like groups and clubs can help lower stress levels and help you to focus on your everyday problems. It is crucial to remember that not all types of socialization are beneficial. Confiding in someone who isn't a close friend increases depression risk. In an article published in AJP in Advance, researchers utilized a perspective of a long-term network to investigate the connection between depression and social support. This method models directed associations between variables to identify key elements and evaluate causal pathways. The results suggest a possible mechanism linking social support and improved depression. The modification of self-esteem could be a major element. The authors of this study analyzed data from five different studies that included cross-sectional studies and cohort studies. The results revealed that social supports significantly reduced depressive symptoms in particular for those who scored high on the depression scale. They also discovered that the effect of social support was partly mediated by a decrease in loneliness. They also found that male and female participants were shielded from depression through social support, with males being more protected than women. Researchers believe that the results of the study show that social support is an effective tool for preventing depression. They believe it could be possible to decrease depression-related symptoms by enhancing the availability of community-based social support services. They also recommend that it is crucial to establish a strong bond with family and friends, and to build a strong sense of self-worth. Regular exercise, a healthy sleep and avoiding excessive media use can assist you in achieving this. The authors mention that the majority of studies were cross-sectional. This means that they were unable to determine whether social support protects against depression over the long term. They also note that limited evidence exists on how social support can vary over a lifetime, although one study showed that parental support during the early years helped to prevent depression when an adult.