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

Preventive Measures For Depression

There are a variety of things we can do to stop depression from returning. For example, we can reduce our exposure to depression triggers.

The factors that determine health in the upstream like poverty and adversity in childhood can be modified through public health approaches. These strategies require different skills than mental health professionals.

Exercise

Depression is more than a temporary feeling of sadness. It's a serious medical condition that can affect both your physical and mental health. There are fortunately, ways to prevent depression like exercise and healthy lifestyle changes which can make a significant difference.

Researchers found that jogging and walking for an hour a week, or any other form of exercise that increases your heart rate and breathing rate, could reduce depression by up to 1/3. This is similar to the effectiveness of psychotherapy or antidepressant medications but without the stigma or adverse negative effects.

The researchers employed a range of variables to evaluate the effects of exercise including age, sex, as well as the presence of comorbidities (eg anxiety disorders). They also considered the levels of depression experienced by the participants prior to their initial diagnosis depression as well as the severity of their symptoms, as well as the duration and recurrence of previous depression episodes. The researchers admit that their studies have many errors in their methodology, which could contribute to the variation in results or attenuation of the effect size.

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

The researchers also examined the ways that exercise could reduce depression in people who already suffer from the condition, and they found that exercise decreased the frequency of depressive symptoms by a quarter and enhanced their quality of life. They believe that more research is required to better understand the role played by physical activity in preventing depression however, they suggest that it could be a beneficial addition to existing treatments.

Certain risk factors, such as the genetics of the person or chemicals that are present in their brain can't be changed. However, other factors can be changed like how well a person's ability to tolerate stress and how to treatment depression much they are able to enjoy an active social network.

Sleep

The biological underlying causes of depression are well-known but a lesser understood connection exists between sleep and depression. In fact, sleep problems are the most common complaint among depressed patients and were once thought to be an epiphenomenon for the disorder, but today they're seen as a prodromal symptom that predicts both the onset and the outcome of depression. Longitudinal studies indicate that the relationship between sleep and mood is U-shaped, with both shorter and longer amounts of sleep being associated with a lower mood the next day.

The bidirectional relationship between depression and sleep has led to a greater focus on treating sleep disorders as a preventative measure even before depression is diagnosed. The most recent research has identified that lingering insomnia is a key indicator of relapses in depression and is a factor in a low recovery rate after treatment. A recent study revealed that those who have co-occurring depression and insomnia have higher rates of suicidal thoughts than those without sleep problems.

The sleep time delay of adolescents is an unusual aspect that puts them at a high risk of developing depression. The delay in onset of sleep is caused by both reduced sleep homeostatic pressure and the tendency to select a bedtime based on the perceived level of sleepiness rather than the optimal circadian time for sleep. This latency is also strengthened by the psychologically conditioned pre-sleep cognitive process.

The good news is that you can treat depression and insomnia separately using a variety medications and psychotherapy techniques. However, hypnotics and antidepressants can affect sleep and trigger side effects such as dry mouth, fatigue, and stomach upset. CBT (cognitive behavioral therapy) is a scientifically proven treatment for depression and insomnia. It can improve outcomes and decrease the recurrence rate of both disorders.

CBT-I (cognitive behavioral therapy for insomnia) when combined with antidepressant therapy 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 it takes to recover from depression.

Nutrition

A healthy diet is a preventive measure to fight depression and should form part of any alternative treatment for depression and anxiety plan for people who suffer from Agitated depression treatment. Consuming more nutritious foods can boost energy and mood levels.

Studies have proven that a healthy, balanced diet and regular exercise can be effective in stopping depression. A diet that is low in fat, containing fruits and vegetables whole grain, protein and whole grain, can reduce the risk of depression. A balanced diet and avoiding processed food can improve the health of an individual.

Certain foods may increase a person's risk of developing depression, specifically those high in sugar and refined carbohydrates. Processed foods can provide an energy boost in a short time however it can also trigger an increase in blood sugar levels that is followed by a dramatic decrease. Instead, it is recommended to consume nutrient-rich foods that provide a constant supply of energy over the course of time.

Certain foods, such as omega-3 fatty acid, which is found in walnuts and salmon, have been shown to increase the ability of a person to fight depression. These fatty acids help improve cardiovascular health, support the function of the brain and fight inflammation. Consume plenty of vibrant fresh vegetables, legumes and fresh fruits that are rich in antioxidants. Antioxidants protect the body from free radicals that could cause damage to nerve cells and cause depression.

Genetics and stress are two factors that can lead to depression treatments. Some of these triggers are inevitable, like the anniversary of a loss or having an ex-partner with their new partner at a school event. The reaction of a person to these events can be decreased by learning techniques for relaxation and changing negative thinking patterns.

If someone is experiencing suicidal feelings you should seek medical attention immediately. It is possible to get help by calling 911 or a local emergency number or by texting TALK (TALK) to 741741 to connect with an emergency counselor. Psychological treatment for depression and anxiety is also available that has been proven to be an effective treatments for depression and safe way to prevent depression.

Socialization

Numerous studies have demonstrated that being around people can reduce depression. Friendships with other people are believed to create a sense of belonging and acceptance. In addition, being involved in social activities like group exercise classes and clubs can lower stress levels and help you to focus on your daily stressors. However it is important to note that not all types of social interaction are equally beneficial. Particularly, confiding with someone who isn't a friend can increase the risk of depression.

In a study published in AJP in Advance researchers used a network perspective to investigate a relationship between social support, depression and a longitudinal perspective. This approach models directed relationships between variables to identify key elements and evaluate causal pathways. The results suggest that a modification in self-appraisal is a possible mechanism that can be linked to social support and increased depression, and that gender is an influential variable in this association.

The researchers of the study analyzed data from five different studies, which included cross-sectional and cohort studies. The results showed that social support significantly decreased depression symptoms, particularly for those who scored high on the depression scale. They also discovered that the protection effect of social support was partially due to a decrease in loneliness. They also found that social support protected both female and male participants from depression, with males being more protected than women.

The researchers believe that the findings of the study suggest that social support is one of the most powerful preventive measures against depression. They say that it could be possible to lessen depression-related symptoms by enhancing the accessibility of community-based social support services. They also recommend that it is essential to maintain a strong bond with family and friends, and to build a strong sense of self-worth. This can be achieved by regular exercising, getting the best night's sleep, and avoiding excessive use of media.

The authors point out that most of the studies are cross-sectional. This means they aren't able to determine if social support helps prevent depression over the long term. They also note that there is limited evidence of how the effects of social support can change over the life course, although one study found that parental support in childhood can protect against depression later in life.