This blog will examine seven lifestyle factors and how they can improve mental health. Follow these tips, and you’ll be in a better mood, have more confidence, and feel better about yourself.
Table of Contents
Introduction
Depression is a significant mental health issue that affects people of all ages, genders, and backgrounds.
It is estimated that over 264 million people worldwide suffer from it, and it’s a significant cause of disability and loss of quality of life.
There’s no one cause of depression, but some things can make you more likely to get it. These lifestyle factors, habits, and behaviours affect your mental and physical health.
This blog will look at seven lifestyle factors that can help fight depression. These tips are based on science and expert advice and are easy to incorporate into your daily life.
Causes of depression
There is no definitive answer to the question, “What causes depression?” Instead, depression often results from a combination of biological, psychological and environmental factors.
Factors contributing to depression include genetic predisposition, brain chemistry and hormones, personality characteristics, trauma and stress, chronic disease, substance use, and social isolation.
How is depression treated?
If you’re struggling with depression, you can try a few different treatments.
One of the most common is psychotherapy, which helps you figure out what’s causing your depression in the first place. It’s a type of counselling that looks at what you’re thinking, feeling, and doing to help you work through it. It can help you learn new ways to cope with stress and other life issues.
There are lots of different types of therapy for depression, like CBT, IPT, and MBCT. Another type of treatment is medication, which helps balance out the chemicals in the brain that affect how you feel. Common medications for depression include SSRIs, TCAs, MAOIs, and ATPs.
Difference between depression and sadness
Depression and sadness are two different mental health issues. We all experience sadness from time to time, usually in response to bad things or circumstances. It usually passes after a bit or when things get better.
On the other hand, depression is a long-term mental health issue that affects our thoughts, feelings, behaviour, and overall well-being. It can last for a few weeks, months, or even years, and it doesn’t get better by itself or through positive changes.
The best diet for depression
Fruits, vegetables, and whole grains are essential nutrients for your body and brain. A lean protein and healthy fats diet can help support your mood.
A low-processed diet, high in added sugars and low in alcohol, can also help reduce blood sugar levels, which can cause spikes and crashes in your mood.
7 Lifestyle Factors Help Keep Depression at Bay
Exercise regularly
Exercise is a great way to help fight depression. It releases endorphins, which make you feel great. It also helps reduce inflammation, improve blood flow to your brain, and promote brain cell growth.
It can help you manage stress, sleep better, and boost your energy levels. The American Psychological Association says that if you exercise for 30 minutes three times a day, it can make a big difference in your mood and mental well-being.
You don’t need to do anything too complicated or strenuous – do whatever you like and get your heart rate up! For example, you could walk, jog, cycle, swim, dance, or play a sport.
Eat a healthy diet
What you eat also has an impact on your mood. A balanced diet can give your body and brain the necessary nutrients to work correctly and manage your mood. On the other hand, a low-quality diet can make you feel worse and increase your chances of depression.
Some of the foods that can help prevent or reduce depression include;
- Fruits and vegetables
- Vegetables
- Whole grains
- Nuts and seeds
- Legumes
- Fish
- Lean meats
- Eggs and dairy products
- Vitamins
- Antioxidants
- Omega-3 fatty acids
- Protein
Foods to avoid or restrict include:
- Processed foods
- Fast foods
- Fried foods
- Sugary foods and drinks
- Alcohol
- Caffeine
- Refined carbohydrates
These foods can cause inflammation, spike blood sugar levels, disrupt your gut microbiome, and interfere with sleep quality.
Get enough sleep
Getting a good night’s sleep is essential for your overall well-being. It allows your body and mind to relax, heal, and recover. Plus, it helps you remember things better, manage your moods and keep your body in the right time zone.
If you don’t get enough sleep, it can mess with your thinking, thinking, and thinking. It can also make you more stressed out, weaken your immune system, and put you at risk for depression.
The National Sleep Foundation says that most adults need around 7 to 9 hours of sleep to stay healthy. But it’s not just how much sleep you get those matters.
To get a better night’s sleep, you should:
- Avoid caffeine, alcohol and nicotine before going to bed.
- Limit the amount of blue light coming from your screen during the night.
- Create a comfortable and dark environment so you can get a good night’s rest.
- Practice relaxation techniques before going to bed.
Manage your stress
Stress is a normal part of life, but it can take a toll on your mental well-being when it’s too much. If you’re dealing with chronic stress, it can either lead to depression or make it worse. Stress causes your body to fight or flight, increasing your cortisol levels.
Cortisol can mess with how your brain works, how your neurotransmitters work, and how your brain learns. It can also mess with your immune system, body reacts to stress, and gut feeling. So, staying on top of your focus and finding ways to manage it healthily is essential.
If you’re looking for ways to reduce stress, here are some things you can do: meditate, do yoga, take deep breaths, keep a journal, listen to music, read a book, go for a walk in the park, or pick up a new hobby. Also, try to figure out what’s causing stress in your life and try to stop or change it. Work stress, relationship issues, or financial issues can all be sources of stress.
Seek social support
People are social creatures, and they need to connect with other people to feel supported, accepted, and like they belong. Social support helps people cope with stress, tough times, and depression by making them feel safe, secure, and loved. It also helps people feel better, more confident, and happier.
Social support can be family, friends, co-workers, neighbours, or community members. You can find social support by talking to someone you care about and sharing your thoughts and feelings.
You can also reach out for help if you need it, lend a hand, and show your appreciation for the service you get. You should also keep in touch with your loved ones and do things you enjoy.
Practice gratitude
What is gratitude? It’s a way of saying thank you for all the good things in your life. It can help you avoid or lessen your depression by focusing on the good stuff instead of the wrong things.
It can also boost your mood by making you happier, more optimistic, more content, and more resilient. To practice gratitude, keep a gratitude journal and write down three things you’re thankful for daily.
You can also thank people you’ve worked with or who’ve been kind to you. You can say thank you in person or write to someone who’s helped you out. You can show gratitude in other ways, like giving back to the community, giving money to a charity, or volunteering.
Seek professional help
In some cases, lifestyle factors alone cannot prevent or cure depression. Symptoms of depression include:
- Low mood
- Loss of interest
- Fatigue
- Insomnia
- Overeating
- Changes in appetite
- Guilt
- Loss of worth
- Hopelessness
- Suicide thoughts
Depression is a treatable condition. It can be managed through psychotherapy, medications, or a mix. If you’re struggling with persistent or severe depression symptoms, it’s vital to seek professional help immediately. There’s nothing wrong with asking for help; it’s a sign of courage and strength.
How Does Someone Diagnose Depression?
Depression is a mental health condition diagnosed by a medical professional based on the DSM-5. The DSM-5 lists at least five symptoms of depression as having lasted at least two weeks.
These include:
- Depressed mood most of the time
- Lack of interest or pleasure in most or all activities
- Loss or gain of weight
- Insomnia or hypersomnia
- Psychomotor activity or retardation
- Fatigue or loss of energy
- Feeling worthless or guilty
- Lack of capacity to think or concentrate
- Recurrent thoughts about death or suicide
Frequently Asked Questions
How does physical activity help with depression?
Physical activity can be a great way to help with depression. It can help you feel better, have more energy, and boost your self-confidence. It can also help you feel better by releasing endorphins, natural pain relievers and antidepressants. Plus, it can help reduce inflammation, a common cause of depression.
How much sleep do I need to prevent depression?
Getting the right amount of sleep is vital to avoiding depression. Most adults need around 7 to 9 hours a night, but it can vary from person to person. If you don’t get enough sleep, it can mess with your brain, your emotions, and your immune system. It’s also essential to ensure you don’t take in caffeine, nicotine, or blue light before bed.
How can I get more social support for depression?
Social support can give you a sense of belonging, acceptance, and comfort. It can also help you cope with stress and challenges. Contacting your friends, family, or community groups can get more social support. You can also join online forums or support groups for people with depression.
Takeaway Message
Depression is a severe mental health issue that affects everyone, no matter their life stage. But there are lifestyle factors you can change to help fight it and improve your mental health.
Things like exercising, eating right, getting enough rest, managing stress, talking to friends and family, being grateful, and getting professional help when you need it can help.
Follow these tips, and you can control your mental health and lead a happier, healthier life.
