5 Daily habits that can help you prevent depression

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The rising prevalence of depression is a concern, not only for public health worldwide but for individuals. Depression statistics vary widely, but the World Health Organization (WHO) stated that in 2023, 5% of adults worldwide suffer from depression. In England alone, 4-10% of people will experience depression in their lifetime. However, the figures are likely much higher than this when factoring in individuals who have not reported symptoms to their GPs, those who have not recognised that their symptoms are linked to depression, and those who have not sought help for their symptoms.

Depression is a condition that can have a huge negative impact on all areas of life, from social life to work. Low mood, issues with sleep, lack of energy, brain fog, withdrawing from social situations, low motivation, poor self-esteem, restlessness, tearfulness, and feeling hopeless are just a few of the more common symptoms of depression. It is often – but not always – triggered by an event such as a death, job change or moving house.

Whilst it is true that DNA and genetics have an impact on an individual’s likelihood of getting depression, new evidence shows that healthy lifestyle habits are equally important – many of which we have control over and can take steps to implement today.

According to research (The brain structure, immunometabolic and genetic mechanisms underlying the association between lifestyle and depression by Yujie Zhao et al.) from University of Cambridge and Fudan University, a healthy lifestyle can help prevent depression. The meta-review assessed data from around 300,000 people in the UK across a period of nine years. It identified 7 key healthy lifestyle habits that were linked with a lower risk of depression. These included: getting good quality sleep, moderate alcohol intake, not smoking, regular exercise, having positive friendships and regular social connection, a healthy diet, and not having a sedentary lifestyle. The researchers found that individuals who had 5 of 7 of these healthy habits cut their risk of depression by a huge 57%.

Let’s take a look at a few of these habits and the impact of some of these in more detail:

Good quality sleep

Out of all of these habits, sleep was found to have the most significant impact on lowering the risk of depression. Individuals who had 7-9 hours of good quality sleep each night reduced their risk of depression by 22%. Sleep is vital for the body to repair itself, and for the brain to perform at full capacity. The link between sleep and mental health is very complex. Poor sleep can increase negative emotional responses to the things that cause us stress (also referred to as stressors). Poor sleep is not only a symptom of depression but can also be a trigger. Poor sleep increases irritability, makes it more difficult to focus, and makes us more impulsive.

Limit alcohol intake

Although alcohol can make you feel better in the short term, when regularly drinking, the negative impact is considerable. Alcohol not only impacts mood, can make mental health problems worse, and can become a coping mechanism. Regular drinking can make depression more likely. How? Alcohol changes the balance of neurotransmitters in the brain. GABA and glutamate, two of these neurotransmitters, are impacted by alcohol.

Exercise regularly

Being active isn’t just important for physical health, it has been proven to be vital for good mental health too, and can reduce the risk of depression. When we exercise, the muscles secrete myokines, a type of protein. These contribute to the regulation of hippocampal function which in turn helps to boost mood. It releases fell-good hormones serotonin and endorphins, as well as having a significant impact on stress reduction. It’s a win-win all round!

Nurturing friendships and social connection

We humans are a social species and positive relationships are essential for both our physical and mental wellbeing. Indeed, isolation is strongly linked with poor mental health; it impacts metabolic and brain health which can lead to depression. The research from University of Cambridge and Fudan University demonstrated that social connections can reduce risk of depression by 18%. Loneliness is generally more common in adolescence and the older population – especially those with disability or physical illnesses – but there are still many individuals of all ages who experience loneliness and struggle with connecting to others. Unfortunately, long-term loneliness can also contribute to an increased risk of dementia, anxiety, and stress.

Stopping smoking

The majority of us understand that smoking is not beneficial for health. But did you know that there is a strong link between smoking and poor mental health? Estimates from the Royal College of Physicians (2013) suggest that about 30% of people in the UK who smoke have a mental health condition. Smoking may also act as a trigger for poor mental health and is associated with lesions in brain circuits. The research from University of Cambridge and Fudan University revealed that not smoking can reduce risk of depression by a considerable 20%.

Taking steps to get help for depression

Many individuals decide to take antidepressants as a first line treatment against depression symptoms. Despite this, a large proportion of people will find that they either suffer debilitating side effects from those antidepressants or don’t find them helpful in reducing their symptoms. Talking therapies such as Cognitive Behavioural Therapy (CBT) and psychotherapy are other popular options but again, not everybody finds them compatible or effective.

An alternative depression treatment that is gaining popularity due to its effectiveness is repetitive Transcranial Magnetic Stimulation (rTMS). rTMS is a drug-free treatment with a very good success rate and fewer side effects when compared to antidepressants. Although rTMS is offered in a few NHS trusts, generally speaking, private treatment is required to access this. The treatment involves stimulating the part of the brain that affects mood. Patients attend their chosen clinic 4-5 times a week for around 6 weeks for treatment, though this varies between individuals. The best approach to treatment for depression is the one that works best for you combined with healthy habits to manage the symptoms and reduce the risk of it returning. Not depressed but interested in reducing your risk? Utilising the above advice to reduce depression risk by more than half in the first place could be your best bet against poor mental health. You can start today by introducing some or all of the habits we have mentioned above in order to protect your ment