Depression affects one in 20 adults worldwide, according to the World Health Organization.
It’s not just about feeling sad; it’s a complex condition influenced by a mix of our genes, our lifestyle, and even the structure of our brains.
A recent study has shed light on the vital role our lifestyle choices play in protecting us against depression, and it turns out, the way we live could be even more important than our genetic makeup.
Seven Simple Ways to Ward Off Depression
Researchers from the University of Cambridge and Fudan University examined a wealth of data from nearly 290,000 people, 13,000 of whom had depression.
They used the UK Biobank, a massive collection of health information, to identify seven lifestyle factors most effective in lowering the risk of depression:
- Moderate drinking
- Eating well
- Regular exercise
- Quality sleep
- No smoking
- Being active (and not sitting too much)
- Socializing often
Out of all these, the star player turned out to be good sleep—between seven and nine hours a night—which lowered the risk of depression by 22%.
The benefits of being social came in next, cutting the risk by 18%, particularly in preventing recurrent episodes of depression.
Individuals were grouped based on how many of these healthy lifestyle choices they followed. The ones following the best lifestyle practices had a 57% lower risk of developing depression compared to those living less healthily.
In comparison, even those with the least genetic risk for depression were only 25% less likely to get depressed. This proves that lifestyle factors can have a more significant impact on mental health than genes.
Why a Healthy Lifestyle Makes a Difference
To understand why living well protects against depression, the researchers also explored how lifestyle affects the brain and body.
They looked at MRI brain scans from 33,000 participants and discovered that certain brain regions with more volume were linked to a healthy lifestyle. These areas are essential in managing our emotions and memory.
Additionally, they found that poor lifestyle choices could harm our immune system and metabolism.
For example, stress, a lack of exercise, and bad sleep can all make the body less able to cope with challenges, leading to symptoms of depression.
Researchers argue that these findings underline the need for lifestyle education, especially among young people who are at risk of developing depression early in life.
What This Means for Us
Professor Barbara Sahakian from the University of Cambridge summed it up: “Although our genes can increase our risk of depression, a healthy lifestyle is potentially more important.”
Simply put, making better choices in how we live—like getting good sleep and hanging out with friends—could make a world of difference in how we feel.
So, as it turns out, what’s good for our bodies is also good for our minds.
The next time you think about skipping that workout, staying up late, or turning down a social event, remember: these aren’t just choices about your physical health. They’re choices that could directly impact your mental well-being, too.
If you care about mental health, please read studies about 6 foods you can eat to improve mental health, and B vitamins could help prevent depression and anxiety.
For more information about mental health, please see recent studies about how dairy foods may influence depression risk, and results showing Omega-3 fats may help reduce depression.
The research findings can be found in Nature Mental Health.
Follow us on Twitter for more articles about this topic.
Copyright © 2023 Knowridge Science Report. All rights reserved.
