Depression is real.who Estimate Approximately 280 million people around the world are battling depression.
Some people think it is a congenital disease. That’s not true. Depression can happen to anyone.
But fortunately, we can do certain things to lower our chances of developing depression.
A recently published study crunched large amounts of data to find out. Researchers looked at data from about 290,000 people, 13,000 of whom suffered from depression, over a nine-year period.
Their conclusion? There are seven lifestyle factors associated with lower risk of depression. All of these factors reduced the risk of depression by 22%.
We will introduce these seven elements. And what can you do to achieve them.
1. Moderate alcohol intake
Everyone knows that drinking too much is not good. And alcoholism is something that requires professional intervention.
But if you, like many people, tend to drink heavily, there are things you can do to manage your alcohol intake. You also don’t have to feel like you’re limiting yourself too much.
I have very strict rules regarding alcohol. One drink rule.
Without exception. birthday? a cup of. anniversary? a cup of. Did you make a lot of money? a cup of.
Non-alcoholic drinks containing empty calories are prohibited. Just one drink. Then move on to carbonated water. That’s how I do it. And it’s working fine.
I feel good. I also sometimes enjoy drinking alcohol.
2. Healthy eating
I was overweight as a child. When I was 15 years old, I consulted a nutritionist to create an effective eating plan.
I don’t remember much about the meal itself. I only remember her one of the strategies she taught me. It’s about always leaving a little bit of food on your plate. Never eat until you are full.
For me, that’s my strategy for losing weight and keeping it off. Just avoid overeating. And stick to a healthy diet.
If you eat healthy and simple, you’re more likely to stick to it. Stick to some combinations of foods that are good for you. Combine them every day. that’s all.
Next, get rid of the junk food in your cupboard. You don’t have to eliminate junk food forever. But by making junk food less accessible, you can make it easier to stick to a healthy diet.
3. Regular physical activity
I love to exercise every day. Even if it’s just for 15 minutes. First, if anyone really wants to, he or she can spare 15 minutes and do a brisk walk or bodyweight exercises. Therefore, excuses such as “I don’t have time” are not valid.
The second thing is that daily exercise feels good. There was a time when I stopped exercising because I was so distracted by work. I noticed that my energy and concentration were decreasing. I also felt like my body was getting weaker.
So, try to exercise every day. Again, consistency is key. Don’t leave your session thinking things like:
“I can’t work out as much as I should/want to today. What’s the point?”
The important thing is that I worked out and stayed consistent. By doing so, you will be healthier in the future. And you’ll feel great right now.
4. Healthy sleep
Some people need 8-9 hours of sleep to feel well-rested (me). Some people are fine with 7. If your magic number is 6, you may be stretching it.
However, 4 hours is definitely not enough. Research shows that so far there is no evidence that the body functionally adapts to sleep deprivation.
So, get some sleep!
I have a no-fail sleep technique that helps me fall asleep faster. If you are interested in that, please check it out.
But other than that, another key to getting a restful night’s sleep is going to bed at the same time every day. As with everything, consistency is key.
5. No smoking
I had never smoked a cigarette in my life until I was 26 years old. Before that, I was just smoking cigars here and there and experimenting with marijuana with friends. I was never a fan.
But when he got a job in London, he started smoking because he thought it was cool. Everyone was smoking. “Why?” I thought.
What a waste. I quit a few years later when I became obsessed with self-improvement.
I think smoking is for losers. Why spend money on something that harms your health? That doesn’t make sense.
If you want to quit, focus on why you want to quit. You must be tired of it by now. Only then can it be stopped.
6. Mild to moderate sedentary behavior
Most of us work at a desk. That’s the reality of working in today’s world.
No wonder so many adults do this. not getting enough exercise.
To prevent yourself from becoming stiff, you can set reminders to take short breaks during your workday.
Try stretching or taking a short walk around your area. It’s not gym-level training, it’s just moving your body.
Be more active. Don’t sit around the office or home all day. It is also a memo to myself. As a writer, I love being at home. I have to go outside more.
7. Frequent social connections
We often get so caught up in making a living that we forget to live. When I’m in full writing mode, I can spend hours at my desk just writing.
Even though we left before the sun rose, the stars began to twinkle outside before we knew it.
But an isolated life is an unhappy life. In fact, some research shows that even people who work in social jobs (such as call centers, direct sales, customer service, and online retail) can still feel isolated.
After all, if the only conversations you have throughout the day are about upselling someone or solving someone else’s billing problems, then the interactions will only become more stressful.
That’s why always Make time to connect with loved ones, a friend, or even a close colleague. Easy, friendly banter that everyone involved enjoys on a daily basis goes a long way. You can also join local community groups that share your interests.
Remember, it’s not the quantity that matters, but the quality. Deep, meaningful connections foster our mental health.
