• 목록
• 답변
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

Preventive Measures For Depression

There are many things that we can do to prevent depression from returning. We can, for example, reduce our exposure to depression-triggers.

The factors that determine health in the upstream like poverty and adversity in childhood are potentially modifiable by using public health strategies. However, implementation of these methods requires a skill set that is distinct from the mental health fields.

Exercise

While most of us experience low feelings or sad moods from time to time Depression is more than an occasional sadness. It's a medical issue that has a serious impact on physical and mental health. Fortunately, there are holistic ways to treat depression to prevent depression, like exercise and healthy lifestyle modifications which can make a significant difference.

Researchers found that jogging and walking for one hour a week or any other form of physical activity that increases your heart rate and breath rate, could reduce depression by as much as a third. This is comparable to the effectiveness of many antidepressant medications or psychotherapy, but without the side negative effects or stigma that could be associated with medications or psychotherapy.

The researchers employed a range of different variables to assess the impact of exercise, including gender, age, and the presence of comorbidities (eg, anxiety disorders). The researchers also looked at the baseline levels of depression of participants, the severity of the symptoms and the frequency and duration of previous episodes. However they acknowledge that there are many methodsological flaws in their research that could contribute to the variability and attenuation of effect sizes.

They found that all forms of exercise -- such as cycling, running, walking as well as high-intensity exercises such as tennis or jogging -- decreased the likelihood of depression. However moderate exercise was the most efficient.

Scientists also studied the ways that exercise can decrease depression in people who already have the condition. They discovered that exercise reduced the recurrence of depressive symptoms by about one quarter, and also improved the quality of their lives. They believe more research is required to better understand the role that physical exercise plays in preventing depression. However, they suggest that it could be a beneficial addition to existing treatments.

Some risk factors for depression cannot be changed, such as the genetics of a person as well as the brain's chemicals. Certain risk factors for depression can't be changed, like genetics and chemicals in his brain.

Sleep

Depression and sleep have a lesser-known connection. Although the biological cause of depression is well-established, it's not widely known. Sleep problems are the most common complaint of depressed patients. They were formerly regarded as an epiphenomenon of the disorder, but now they're seen as a prodromal symptom that predicts both the onset and outcome of depression. Longitudinal studies indicate that the relationship between sleep and mood is U-shaped with both longer and shorter amounts of sleep associated with lower moods the next day.

The bidirectional relationship between sleep and depression resulted in a greater emphasis on treating insomnia as a prevention step even before depression is diagnosed. Recent research has shown that persistent insomnia is an important predictor of depression relapse and can also contribute to a poor recovery from treatment. A recent study also showed that those who suffer from depression and insomnia that co-occur more suicidal thoughts than those who don't.

Adolescents are especially at risk for developing a depressive disorder due to a range of biological and behavioural factors which include the delayed sleep onset that is unique to adolescents. The delay in the onset of sleep is caused by both decreased sleep homeostatic pressure as well as the tendency to choose a bedtime based on the perceived degree of sleepiness, rather than the optimal circadian time for sleep. This delay can also be amplified by the psychologically-conditioned pre-sleep cognitive process.

The good news is you can treat insomnia and depression independently by using a variety of medicines and psychotherapy methods. Antidepressants and hypnotics can affect sleep and may cause side effects like dry mouth, fatigue, and stomach upset. CBT (cognitive behavioral therapy) is an evidence-based treatment for depression and insomnia. It can improve outcomes and lower the frequency of recurrence of both disorders.

CBT-I (cognitive behavioral therapy for insomnia) combined with antidepressant treatment has been proven to significantly improve sleep and depression among those suffering from both conditions. In addition, there is early evidence that combining these treatments can decrease the time needed to recover from depression.

Nutrition

A healthy diet is a good preventive measure to fight depression and should form the basis of any treatment plan for those who suffer from depression. Eating more healthy foods can boost energy and mood levels.

Studies have shown that a balanced diet and regular exercise are effective in stopping depression. A diet that is low in fat and rich in vegetables, fruits, whole grains and protein can help reduce the risk of developing depression. Consuming a balanced diet and avoiding processed foods, can improve the health of an individual.

Certain foods may increase a person's likelihood of developing depression, particularly those with high levels of sugar and refined carbohydrates. Foods processed for processing can give an energy boost in a short time however, it could cause an increase in blood sugar that is followed by a dramatic decrease. Instead, a person should eat nutrient dense foods that provide a constant supply of energy over time.

Certain foods have been found meds to Treat depression specifically enhance the resistance of a person to depression, for instance, the omega-3 fatty acids you can find in fish, such as walnuts and salmon. These fatty acids help improve cardiovascular health, support the function of the brain and fight inflammation. A person should also eat plenty of fresh, vibrant legumes and vegetables that are rich in antioxidants. Antioxidants protect your body against free radicals which can damage nerve cells and cause depression.

There are many things that can trigger depression in a person, such as genetics and stress. Certain of these issues are inevitable. For example the anniversary of losing a loved one or seeing your ex-partner with their new partner at an event at school. The reactivity of a person to these events can be decreased by learning techniques for relaxation and changing negative thinking patterns.

If someone is having suicidal thoughts, she should seek immediate medical drug treatment for depression. You can contact an emergency counselor by calling 911, a local emergency number or texting TALK741741. Psychological treatment is also offered, which has been proved to be a successful and safe method to avoid depression.

Socialization

A large number of studies have shown that being around people can reduce psychotic depression treatment. Close and supportive relationships with other people are thought to create a sense of belonging and acceptance. Additionally, participating in social activities like groups and clubs can help reduce stress levels and help you to focus on your daily stressors. It is important to keep in mind that not all forms of socialization are beneficial. Confiding in someone who isn't a friend increases the risk of depression.

In a study published in AJP in Advance researchers used the perspective of a network to study the relationship between social support, depression and a longitudinal view. This method models directed associations between variables to identify key elements and assess causal pathways. The findings suggest that a modification of self-appraisal could be a factor that can be linked to social support and better depression and gender is a key variable in this connection.

The researchers of the study analyzed data from five different studies, including cross-sectional and cohort studies. The results showed that social support significantly reduced depression symptoms, especially for those with high scores on the depression scale. They also discovered that the protection effect of social support was mediated through reduced loneliness. Additionally, they found that both male and female participants were protected from depression through social support, with men being more secure than women.

The researchers believe that the findings of the study suggest that social support is one of the most effective preventive measures against depression. They believe that increasing the accessibility and access to social support services in the community could reduce depressive symptoms. They also suggest that it is important to have a strong relationship with your family and friends, and to develop confidence in yourself. This can be accomplished through regular exercise, getting a good night's sleep and avoiding excessive media use.

The authors stress that most of the studies are cross-sectional. This means that they aren't able to determine if social support helps prevent depression over the long-term. They also note that limited evidence exists about how social support varies throughout a lifetime, however one study found that parental support during childhood helped prevent depression later on as an adult.