Scientists confirmed that depression accelerates the aging processREF. Unfortunately, it goes way deeper than we thought. A study published in Nature Molecular PsychiatryREF found that children from depressed mothers are also affected with depression.
Depression has been linked to an increased risks of various health problems such as obesity, dementia, type 2 diabetes, heart disease, and it is even linked to an increase in mortality. Fortunately, there are things you can do starting today in order to control and even avoid depression. But first…
What Is Depression?
Is depression similar to just feeling depressed from time-to-time? Or, is it different and requires medical intervention, or perhaps a lifestyle change. Watch the video below to learn more.
We’ve learned that clinical depression is bad for us and that studies found it accelerates aging at cellular levelREF. Therefore, it is critical to take action in order to avoid the things that cause depression.
Knowing what you should avoid is the first step to overcoming depression.
Here’s what it looks like inside the brain…
There are various external causes of depression including loss death of a loved one, certain medications, history of abuse, and illnesses. Alcoholism, drug abuse, and smoking are also linked to clinical depression.
Regardless of the cause as long as you recognize the symptoms and seek help, there is always a way to overcome it.
10 Tips To Avoid Depression
Once you recognized or know someone with symptoms of depression, here are the suggestions for overcoming it. There are several potential ways to relieve and prevent depression, but it’s not necessary to do them all at once.
Do only one or two things initially, and then include the others along the way. Doing many things at once won’t be helpful for someone in deep depression. Start with the one way that seems easy, and work on it. Particularly recommended is lifestyle changes.
1. Aim To Stay Health
A recovery journey from depression is a long way and sometimes difficult. Around half of the people who recovered from depression experience a relapse. However, aiming to stay healthy is among the steps that can help avoid depression relapse.
In addition, depression is linked with higher risk of diabetes and heart disease. So, stay healthy by shifting towards healthy lifestyle practices such as staying physically active, taking care of emotions through meditation and relaxation, getting enough sleep, etc.
2. Don’t Overwhelmed Yourself with Work
A lot of people say that keeping yourself busy can divert your attention to something fruitful. However, doing too much work may not be good at all times. Stress is one of the risk factors of depression. Doing a lot of things especially without proper organization can be stressful
Hence, find your balance and limits while staying productive without the stress, or at least keeping it at a minimum without distraction.
3. Engage On Regular Exercise
Exercise including running is an effective antidpressant. Running is, in fact, an under prescribed antidepressant medication. One studyREF found that;
Exercise appears to be an effective treatment for depression, improving depressive symptoms to a comparable extent as pharmacotherapy and psychotherapy.
Moreover, studiesREF on meditative practices like mindulness, Tai Chi and Qigong have found to improve mood significantly.
4. Work with Optimism and Positive Attitude
Perception matters. How you view your world around you including the people you work with and the environment affects how you feel. So, be optimistic and combined with enjoyment while working.
Happiness is a choice. Therefore, choose and aim happiness at all times. Although, it’s impossible to do that at all times, buy try your best. It will help lift you up and achieve good mood.
When work gets loaded and hectic, pause for a moment and take a deep breath. Never allow tension to build up. Ease yourself up by taking a deep breath from time to time and drink water. Staying hydrated helps ease up the tension.
5. Avoid Blaming Yourself
Getting angry at yourself is a sure ticket to feeling depressed. So, ease yourself up and stop blaming yourself for something you should or shouldn’t have done. Instead, take responsibility by knowing what to do next time. Then, take accountability making sure it won’t happen next time.
It’s about acceptance. Focus on what you can control and learn from mistakes that yo cannot change.
6. Focus on Eating Mood-Friendly Foods
Diet along with exercise have tremendous effect on mood as part of overall health and wellness. If you’ve been eating low-fat diet, ditch the idea. Include healthy fats in your diet as it vital for improving cognitive functionREF. In one studyREF, researchers found that not enough fat in a diet is linked to depression.
Include in your diet wild fish like tuna and sardines, olive oil, nuts and coconut oil. Avoid or minimize alcohol and caffeine consumption. Eating the way just like the Mediterranean diet is a good way to fight and prevent depressionREF REF.
7. Engage In Volunteer Works
Working as a volunteer has been found as an effective therapy for depression. One studyREF suggests that voluteering is beneficial for well-being. Another interesting finding in a different studyREF is that volunteering reduce mortality.
Hence, the habit of volunteering can be a good way of achieving longevity. It’s not necessary to volunteer on huge organizations, but a simple offering of your help with your neighbor is good enough.
8. Make Gratitude Attitude A Habit
9. Find Your True Passion In Life
Living with a sense of purpose can significantly boost your mood. This may seem religious to some people, but it’s not. It’s about spirituality and it is not bound to religion or sect. One can be healthy, but if there is no purpose in life, it can still lead to burdensomeness.
So, find your purpose and connect with your spiritual side. It always works. In fact, high achievers connect to their spiritual side in order to find their purpose in life. Once they found it, everything changed for the better.
The Blue Zones found that people living with a sense of purpose also lived longer.
10. Get Enough Rest Always
Sleep is important. Hence, it is essential to aiming sufficient rest every night. The sleep quality at night time is far better than day time sleep. It allows the body to recover and repair. It helps regulates mood and necessary to maintain both mental and physical health.
Science now know that during sleep, the brain perform a cleansing mechanism known as glympathic clearance. This is particularly helpful for preventing cognitive decline such as Alzheimer’s disease and dementia. The glymphatic system is the brain’s detoxification mechanism.
In a different studyREF, researchers found that people with insomnia have higher risk of having depression. If you have a problem sleeping, check the cause and ask for help in order to address it as early as possible.