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Preventive Measures For Depression There are a variety of things we can do to stop the recurrence of depression. For instance we can decrease the frequency of exposure to depression triggers. Public health strategies can modify the upstream factors that affect health, like poverty or childhood adversity. These approaches require different skills than mental health discipline. Exercise Depression is more than just a temporary feeling of sadness. It's a serious medical condition that can affect your physical and mental health. Fitness and lifestyle changes that are healthy can be effective in preventing depression. Researchers found that jogging and walking for one hour a week or any other form of physical activity that increases the heart rate and breath rate, could decrease depression by one-third. This is comparable to the effectiveness of many antidepressant medications or psychotherapy however without the negative side negative effects or stigma that could be associated with medication or psychotherapy. Researchers used a variety of variables to evaluate the impact of exercise. They considered age, gender and comorbidities like anxiety disorders. The researchers also considered the depression levels at baseline of participants, the severity of the symptoms, as well as the frequency and duration of previous episodes. The researchers acknowledge that their research has many methodological flaws that could cause variations in effects sizes. Researchers discovered that all kinds of exercise, like cycling, running and walking and high-intensity exercise like jogging, or playing tennis, reduced the risk of depression. Moderate exercise was the most efficient. Iampsychiatry examined the ways that exercise could reduce depression in people who already had the condition, and they found that it reduced the recurrence of depression by a quarter and improved their quality of life. They believe that more research is required to better understand the role played by physical activity in depression prevention however, they suggest that it could be an effective supplement to the existing treatments. Certain risk factors for depression cannot be changed, like the genes of a person and the chemicals in his brain. Certain risk factors for depression can't be altered, such as the genes of a person and the chemicals in his brain. Sleep While the biological underpinnings of depression are well-established however, a lesser-known link exists between sleep and depression. Sleep disorders are the most frequent complaint of depressed patients. They were previously regarded as an epiphenomenon, however they're now considered a prodromal sign that predicts the onset and eventual outcome. Longitudinal studies indicate that the relationship between sleep and mood is U-shaped, with both longer and shorter amounts of sleep being associated with lower moods the next day. The bidirectional association between depression and sleep has resulted in an increased focus on treating sleep disturbances as a preventive measure, even before diagnosis of depression. Recent research has identified that lingering insomnia is a key predictor of depression relapse and is a factor in a low recovery rate from treatment. In addition, a recent study revealed that those who suffer from insomnia and depression have higher rates of suicidal thoughts than people with no insomnia. The delayed timing of sleep for adolescents is a unique factor that puts them at high risk for depression. This delayed sleep onset is due to both decreased sleep homeostatic tension as well as the tendency to choose a bedtime according to the perceived level of sleepiness and not the ideal time for sleep. In addition the psychologically conditioned process of negative pre-sleep cognitives can reinforce this latency. The good news is you can treat depression and insomnia independently by using a variety of medicines and psychotherapy methods. Hypnotics and antidepressants can interfere with sleep, and can trigger side effects like dry mouth, fatigue and stomach upset. CBT (cognitive behavioral therapy) is an evidence-based treatment for insomnia and depression. It can improve outcomes and decrease the incidence of both disorders. CBT-I, or cognitive behavior therapy for insomnia, in conjunction with antidepressant medication, has been proven to improve sleep and depression significantly in patients with both conditions. There is also early evidence suggesting that combining these treatments could reduce the time needed to recover from depression. Nutrition A healthy diet is an effective preventive measure to fight depression and should be part of any treatment plan for people who suffer from depression. Many times depression is linked to nutritional deficiencies. Eating healthier foods can improve mood and boost energy levels. Studies have shown that a healthy diet and regular exercise are effective in preventing the development of depression. A diet that is low in fat and contains vegetables, fruits whole grains, protein and whole grains can help reduce the risk of developing depression. In addition, eating an appropriate diet and abstaining from processed foods can boost a person's overall well-being. Certain foods may increase a person's risk of developing depression, specifically those high in sugar and refined carbohydrates. Processed foods may provide a quick energy boost, but they can also cause a rapid rise in blood sugar, followed by a dramatic crash. One should eat nutrient-dense foods that offer a constant source of energy over time. Certain foods, such as omega-3 fats found in walnuts and salmon have been proven to boost a person's ability to resist depression. These fatty acid promote cardiovascular health, brain function and help reduce inflammation. Consume plenty of vibrant, fresh vegetables and legumes which contain antioxidants. Antioxidants protect your body from free radicals, which can harm nerve cells and cause depression. There are a variety of factors that can cause depression in a person, such as genetics and stress. Some of these factors are inevitable, like the anniversary of a loss or seeing an ex with their new partner at a school function. However, the person's reaction to these events can be reduced by learning to practice relaxation techniques and changing negative thoughts. If someone is experiencing suicidal thoughts, he or should seek medical treatment. It is possible to get help by calling 911 or an emergency number in your area, or by texting TALK to 741741 in order to connect with an emergency counselor. Additionally, individuals are able to seek out psychological therapy, which is proven to be a safe and effective preventive method for depression. Socialization Numerous studies have demonstrated that having a social connection can help to reduce depression. Friendships with other people are believed to create a sense of belonging and acceptance. Social activities, like joining clubs and group exercise classes can also help relieve stress and help you focus on your daily problems. It is crucial to remember that not all forms of socialization are beneficial. Particularly, confiding in someone who is not a friend can increase depression risk. In a study published in AJP in Advance researchers used the perspective of a network to study a relationship between social support, depression and a longitudinal view. This approach analyzes the direct connections between variables to identify key elements and analyze causal pathways. The results suggest that a modification in self-appraisal may be a mechanism that can be linked to social support and increased depression, and gender plays a significant role in this association. The authors of this study analyzed the data from five distinct studies, including cross-sectional studies as well as cohort studies. The results showed that social supports significantly reduced depression symptoms, particularly for those with high scores on the depression scale. They also found that the effect of social support was partly mediated by a decrease in loneliness. They also found that social support aided female and male participants from depression, with men being better protected than women. Researchers believe that the results of the study indicate that social support could be an effective tool for preventing depression. They suggest that it may be possible to lessen depression-related symptoms by enhancing the availability of community-based social support services. They also say that it's essential to maintain a positive connection with friends and family and to develop confidence in yourself. This can be achieved through regular exercising, getting a good night's sleep and avoiding excess media usage. The authors mention that the majority of studies were cross-sectional. This means that they were unable to determine whether social support can help prevent depression in the long run. They also point out that only a small amount of evidence is available on how social support varies over time, but one study found that parental support in childhood protected against depression as an adult.