Study Finds Seven Healthy Lifestyle Habits Can Help Prevent Depression

A new study published in the journal Nature Mental Health has identified seven healthy lifestyle factors that can significantly reduce the risk of depression. Researchers found that engaging in regular physical exercise, maintaining good quality sleep, having frequent social connection, never smoking, limiting alcohol consumption, getting a healthy diet, and minimizing sedentary behavior could lower the risk of developing depression.

The study, which examined data from nearly 290,000 people over a nine-year period, showed that individuals who adhered to these healthy lifestyle factors were much less likely to experience depression. Those in the favorable group, who followed all seven lifestyle factors, were 57% less likely to develop depression compared to those in the unfavorable group.

Experts comment that these findings are not surprising, as our ancestors’ lifestyle habits, including regular physical activity, social interaction, healthy diets, and limited alcohol consumption, have always been essential for overall well-being. Carla Marie Manly, PhD, a clinical psychologist, emphasized that embracing a healthy lifestyle can minimize the impact of negative genetic factors and positively affect mental health.

Among all the healthy lifestyle factors, the study indicated that sleep was the most crucial factor. Getting between seven to nine hours of sleep a night reduced the risk of depression by 22%. Additionally, a healthy diet, moderate alcohol consumption, regular physical activity, low sedentary behavior, and never smoking were all found to reduce the risk of depression by varying percentages.

Karen Osilla, PhD, an associate professor in psychiatry and behavioral sciences at Stanford University, highlighted the importance of these healthy behaviors in preventing and managing depression. She explained that not engaging in these factors can worsen feelings of depression, and cognitive behavioral therapy can be a helpful tool in restructuring maladaptive thoughts associated with depression.

Overall, the study suggests that adopting a healthy lifestyle involving physical activity, good quality sleep, social connection, and a balanced diet can significantly lower the risk of depression and improve overall mental well-being.