“The things we do every day shape our lives. In the end, you will find that excellence is not an act, but a habit.” – Aristotle
This simple sentence contains a profound truth: our daily habits determine our quality of life and state of mind. Today, we will explore seven issues closely related to mental health and show you how to reduce your risk of depression by adjusting your lifestyle.
Seven key questions. What are your answers?
These questions may seem ordinary, but the answers may have a direct impact on your mental health. A recent study published in the journal Nature Mental Health found that a healthy lifestyle can significantly reduce the risk of depression.
Depression is not just a “chemical imbalance”
Many people think that depression is caused by a lack of certain neurotransmitters in the brain (such as serotonin), so drugs are needed to ‘fix’ this imbalance. However, more and more research is showing that depression is not just a simple chemical problem. Antidepressants work for some people, but it is not because they directly correct the so-called ‘chemical imbalance’, but other complex mechanisms are at work.
So, is there a simpler, more natural way to help improve mental health? The answer is yes! Research has shown that our daily habits play a crucial role in preventing and alleviating depression.
Researchers spent nine years analysing data on nearly 290,000 people, including 13,000 with depression, and finally identified seven healthy lifestyle behaviours that can significantly reduce the risk of depression.
Seven healthy habits to stay away from depression
1. Prioritise sleep
People who sleep between 7 and 9 hours a night have a 22% lower risk of depression. Good sleep offers significant protection against both single episodes of depression and chronic, refractory depression.
Many young people these days like to stay up late and play on their phones, even joking about “applying the most expensive face masks and staying up the deepest nights”. This lifestyle is actually extremely harmful to health. If you want to maintain your mental health, the first step is to establish a regular routine and ensure adequate sleep.
2. Cultivate social connections
Interacting with friends and family regularly can reduce the risk of depression by 18%. Social activities have an unexpectedly suppressive effect, especially for those who have experienced recurrent depression.
Happiness comes not only from within, but also from relationships. Don’t always stay at home alone, try to go out and establish deep emotional connections with others.
3. Drink less
Drinking alcohol increases the risk of depression. Reducing alcohol consumption can reduce the risk of depression by 11%. Specifically, women who drink more than one glass a day and men who drink more than two glasses a day may have a negative impact on their mental health. Therefore, it is especially important to drink in moderation.
4. Eat healthy
Refined carbohydrates, processed foods and sugary drinks are not only bad for your health, they can also affect brain function. Studies show that people who maintain a healthy diet are 6% less likely to suffer from depression. Eating more fresh vegetables, fruit, whole grains and high-quality protein not only makes you stronger, it also makes you happier.
5. Stay active
Regular exercise not only improves your mood on a daily basis, it also reduces the risk of depression by 14%. A related study published in the British Journal of Sports Medicine found that physical activity is 1.5 times more effective than medication in relieving depression. Whether you like running, yoga or swimming, find a sport that suits you and stick with it!
6. Quit smoking
People who have never smoked have a 20% lower risk of depression. Smoking not only harms your health, it also increases psychological stress and causes mood swings. If you still smoke, consider gradually quitting this bad habit.
7. Avoid sedentary lifestyles
Sitting still for long periods of time increases the risk of depression. Getting up and moving around regularly, away from screens, can reduce the risk of depression by 13%. If you’re reading this, stand up and stretch right now to give your eyes and body a break.
The power of a healthy lifestyle
These seven healthy habits are not just tips to improve your wellbeing, they are key factors that can really change your life. Research has found that if a person can adhere to five or more of these healthy habits, their risk of depression will be reduced by 57%!
We all know that a healthy lifestyle is essential for physical health, but it also has a profound impact on mental health.
Medication vs lifestyle changes
While it is true that many people suffering from depression need the help of medication and professional treatment, lifestyle adjustments should not be overlooked. Not only can they alleviate symptoms, they can also prevent depression from occurring in the first place. Instead of waiting until problems arise, it is better to start cultivating healthy habits now to lay a solid foundation for your mental health.
Summary
Depression is a complex issue that cannot be solved by medication alone. By improving sleep, strengthening social ties, controlling alcohol consumption, eating healthily, exercising regularly, quitting smoking and avoiding sedentary lifestyles, we can greatly reduce the risk of depression.
Remember, excellence is not an act, but a habit. Start today and choose a healthier lifestyle to keep depression at bay!