Depression Prevention

While the verdict is still out on whether or not you can prevent depression, what researchers and mental health professionals do know is that the effects of depression can be minimized and relapses can be avoided through the appropriate actions and behaviors.

The difficulty in preventing depression is that for some individuals, its cause may stem from biochemical alterations in the brain. And while medications can balance out these neural imbalances, sometimes they stop working or don’t work as effectively as they once had. In these circumstances, the individual must work with his or her health care provider in order to correct the inefficacies of the medicine.

When it comes to preventing depression, lifestyle behaviors play a significant role in thwarting off a relapse or halting an episode from ever beginning.

Exercise

Numerous studies have pointed to the mind-boosting effects of physical activity. Therefore, maintaining a regular exercise routine, one that involves cardiovascular activity, has been shown to alleviate the symptoms of depression and even prevent their onset. Exercise releases natural feel-good endorphins in the brain, many of which are the same neurotransmitters that antidepressant medications seek to increase.

Aim to get at least 30 minutes of physical activity on most days of the week to fully experience this benefit.

Diet

Science is just beginning to uncover the precise connections between diet and mood. Certain studies have found that cultures in which fish consumption is high, their incidence of depression is markedly low. Cold-water fish like salmon and mackerel, which are rich in omega fatty acids, have been linked to a reduced incidence of depressive symptoms like anxiety and insomnia. In addition, the B vitamins have been associated with delivering brain-boosting nutrients to the brain. Supplementing with vitamins, minerals and other nutrients as a measure to reduce depression risk should be done under the guidance of a medical professional.

Making sure you consume a well-balanced diet, one that is full of vegetables, fruits, whole grains and lean protein like fish, and low in nutrient-void foods like sugars and refined starches, is an effective way to keep your mood balanced and your health in check.

Support

Depression can be also be prevented by receiving support from those around you. Since social isolation is a factor in developing depression, staying connected to friends and family cannot be underestimated as a way to reduce the risk of depression. But you should stay away from social activities that are heavily focused on drinking alcohol since alcohol is a well-documented depressant that will just exacerbate symptoms rather than quell them.