6 Lifestyle Changes That Can Reduce The Risk Of Developing Depression

2013-02-22 | |
Last updated: 2014-11-25

Depression is one of the most common mental disorders and it has been estimated that about 16% of the people in the USA will meet the diagnosis criteria for depression at some point during their lives. Once a person develops it, depression can damage every aspect of life because it significantly affects a person’s emotional and social life as well as their behaviour and the operation of the brain. Depression is considered to be one of the toughest mental conditions because it can incapacitate a person to the point where they are unable even get themselves out of bed. Although modern medicine offers many effective ways to beat depression, the best approach would be to do everything possible to not to develop it at all. Fortunately, there are few things we can do to prevent depression from ruining our lives.

When we are talking about preventing depression, we are actually talking about making changes in our way of living. Depression is, like many others mental disorders, both under genetic and environmental influence. You cannot do much about your genes, but you certainly can affect the environmental part of the equation. Below are six simple changes that can help to enrich our libes and reduce the risk of developing depression.

1) Eat More Fish To Lower The Risk For Depression

It may sound trivial but it certainly is not. Fish is rich in Omega 3 fatty acids which are one of the most significant natural remedies for depression. Studies have shown that people with depression have lower levels of Omega 3 in their bodies than people who are not depressed and that consuming more Omega 3 can help relieve some of the symptoms of depression. The catch with these fatty acids is that they are essential fatty acids which means that your body can not create them so they must be consumed. Keeping the levels of Omega 3 in our diet high enough can be a powerful tool to prevent depression.

2) Avoid Depression By Consuming More Vitamin B

Many scientific studies have found that consumption of vitamin B2, also known as riboflavin, may be protective against the various forms of depression. Not only B2, but also vitamin B12 has been connected with depression. It appears that the prevalence of depression is associated with a lack of vitamin B12 and one study concluded that subjects with vitamin B12 deficiency were more than twice as likely to be severely depressed as patients with adequate levels of B12. Some of the foods that have the greatest content of vitamins B2 and B12 are pasilla peppers, yeast extract, liver and spinach. While this is not much to choose from, incorporating these into your diet is worth it to help avoid depression.

3) Keep A Stable Sleep Schedule To Reduce Depression Risk

One of the most common symptoms of depression is a change in sleeping patterns. Depression and sleep are very much interconnected and it is likely they can these two factors play off of one another: depression causes sleeping problems but, on the other hand, difficulties sleeping can significantly contribute to the development of depression. An inconsistent sleeping pattern can cause a lot of stress to our mind and body which is bad because stress is a frequent trigger of depression. By stabilizing the time at which we go to bed and when we get up, we can remove one big stressor from our lives, thus reducing the risk of depression.

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Category: Disease Prevention, General Health, Health Risks

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