Major depression, also known simply as depression, is a common mood disorder defined by symptoms of low mood and an inability to feel pleasure (also known as anhedonia). The appearance of this condition has been recognized and treated for millennia, with possible causes and risk factors receiving a great deal of attention over the past several decades. But what about prevention of depression? Can steps be taken ahead of time to protect against its development? Read on to find out.
Depression has been shown to occur to approximately one in 15 adults. According to the World Health Organization (WHO), some 350 million individuals contend with this disorder worldwide. Depression is the number one cause of years lost due to disability, as it has been found to shorten the lives of those diagnosed with it more than any other attribute. It is currently ranked third in the global burden of disease and is expected to take the lead by 2030.
Beyond its two defining features of low mood and anhedonia, depression can bring about the appearance of a number of detrimental symptoms. These include:
According to the American Psychiatric Association (APA), a number of depressive symptoms must be present, simultaneously and continuously, for at least two weeks, for a major depressive disorder diagnosis to be considered. A second depressive disorder, called persistent depressive disorder (or dysthymia), should be considered when depressive symptoms have been present for at least two years.
Between these two periods of time (two weeks and two years) lies the definition of major depression. Since it can be composed of different sets of symptoms, depression can present itself through various profiles and combinations. Due to its continued effects, depression causes significant repercussions to the individual’s quality of life, negatively influencing central areas of life, such as their family dynamics, function at work, or their friendship circles.
Studies have found several factors that help safeguard against depression, helping individuals avoid this burdensome condition.
Depression has been linked to the destabilizing effects of an adverse, traumatic life event. While this difficult experience often occurs early on and during childhood, depression can stem at any point in life. As a result, learning how to manage the stressors in one’s life—and teaching one’s children how to do so—can have a protective effect against different mental health issues, particularly depression and anxiety. Stress management refers to the ability to respond to stressors in a more considered manner, instead of being driven by automatic responses that may add to their distress. Turning to loved ones for support, and reaching out to mental health professionals, as well as treatments such as Deep TMS™, which have been recognized for their safety and efficacy, build a more adaptable response system to unexpected or upsetting elements.
Depression can repeat itself, haunting the individual after the initial depressive episode has passed. The thought of a returning bout of depression can bring on fear, frustration, and hopelessness that the condition will ever truly disappear. But it can also help the patient gain a better understanding of what tends to trigger their depression, in an effort to change the way they approach such experiences.
Though daunting, developing greater awareness of the underlying issues of one’s depression can help work through the pain and trauma that may have contributed to its appearance. It can also promote the individual’s ability to avoid diving into another depressive episode, by relying on support methods and circles that have already proven to be instrumental in promoting their exit from previous depressive episodes.
Nutrition and exercise have been found to protect against the appearance of mental health disorders, such as depression.
Consuming a Mediterranean diet consisting of whole grains, olive oil, fruit, vegetables, fish, low fat dairy products, and antioxidants, has repeatedly been found to lead to a 32% reduction in the risk of developing depression. Raw nuts and legumes have similarly been associated with depression symptom alleviation.
Antioxidant and anti-inflammatory-rich diets have also been linked to lower risk of depression. A possible explanation for this is their beneficial effects on gut health, which has been established to hold a link to brain functioning.
On the other hand, adhering to a Western diet, composed of a high intake of processed and red meat, refined grains, candy, high-fat dairy products, and potatoes, has been linked to an increased chance of developing depression. Higher percentages of saturated fats and sugars—considered Western diet staples—were found to be associated with a higher risk of developing anxiety.
Dietary supplements have shown protective benefits, as well. Specifically, the absence of sufficient levels of vitamins D, B6 and B12, in addition to zinc, folate acid, and iron have been found to be associated with increased levels of depression.
Exercise similarly affects one’s mental health, by increasing their level of endorphins, which are mood regulators. Research has specifically shown that low-intensity aerobic exercise, carried out for 30-35 minutes a day and 3-5 times a week, is a reliable mood regulating activity.
Exercise also increases the tolerability of a popular family of antidepressant medications, called selective serotonin reuptake inhibitors (or SSRIs). Though very effective, SSRIs often cause patients to gain weight, resulting in some patients opting out of this treatment. By offering a counterbalance to this possible SSRI side effect, more patients are willing to adhere to this antidepressant treatment and are therefore able to benefit from its symptom relief.
