Seven healthy lifestyle factors have been identified by researchers as significantly reducing the risk of depression.These include getting good quality sleep,regular physical activity,frequent social connections,never smoking,and limiting alcohol consumption.The researchers reported that these healthy lifestyle factors could be more influential than genetic risk factors in preventing depression.

　　A healthy lifestyle encompassing physical activity,social connections,good quality sleep,and a balanced diet can lower the risk of depression.This is according to a new study published in Nature Mental Health.In this study,researchers identified seven lifestyle factors that reduce the risk of depression:

　　•Having a healthy diet

　　•Regular physical activity

　　•Never smoking

　　•Limiting alcohol consumption to moderate amounts

　　•Frequent social connections

　　•Getting adequate sleep

　　•Minimizing sedentary behavior

　　Key Findings of the Study

　　The study examined data from nearly 290,000 people in the UK Biobank over nine years,during which 13,000 participants experienced depression.The data included genetic,health,and lifestyle information.Researchers categorized participants into three groups based on adherence to the identified healthy lifestyle factors:unfavorable,intermediate,and favorable.

　　The findings revealed that individuals in the intermediate group were 41%less likely to develop depression compared to those in the unfavorable group.Those in the favorable group were 57%less likely to develop depression.

　　Influence of Lifestyle on Depression Risk

　　Various factors,including environmental,biological,genetic,and psychological,can impact a person’s risk of developing depression.To determine the relationship between lifestyle factors,genetic risk,and depression,researchers assigned each participant a genetic risk score based on known genetic variants linked to depression.

　　The study found that following a healthy lifestyle reduced the risk of depression for participants with high,medium,and low genetic risk.Clinical psychologist Dr.Carla Marie Manly noted that the findings align with the lifestyle of our ancestors,which involved regular physical activity,low sedentary behavior,abundant social interaction,healthy diets,and low to moderate alcohol consumption.She emphasized that while genetic risk factors cannot be changed,adopting a healthy lifestyle can mitigate their impact.

　　The Importance of Sleep

　　Among the healthy lifestyle factors identified,sleep was found to be the most important.Getting between seven to nine hours of sleep per night reduced the risk of depression,including treatment-resistant depression,by 22%.Dr.Shannel Kassis Elhelou explained that sleep is crucial for cognitive function and memory,as well as for the removal of toxins implicated in cognitive decline and degenerative diseases like Alzheimer’s.

　　However,Dr.Elhelou also highlighted the bidirectional relationship between sleep and depression,noting that stress and depression can interfere with sleep quality.

　　Protective Effects of Healthy Habits

　　The study found that a healthy diet reduced the risk of depression by 6%,moderate alcohol consumption by 11%,regular physical activity by 14%,low-to-moderate sedentary behavior by 13%,and never smoking by 20%.Frequent social connections were the most protective against recurrent depressive disorder,reducing the overall risk of depression by 18%.

　　Dr.Karen Osilla explained that not engaging in these healthy behaviors can exacerbate feelings of depression,creating a snowball effect that perpetuates negative thoughts and feelings.Cognitive behavioral therapy,mindfulness,medication,activity scheduling,cyclic breathing,and therapy are all effective treatments for depression,helping individuals restructure their thoughts and improve their mental health.

　　In summary,adopting these seven healthy lifestyle habits can significantly reduce the risk of depression,highlighting the importance of lifestyle choices in mental well-being and overall health.