7 Lifestyle habits to follow to lower risk of depression

In the hustle and bustle of our modern lives, we often overlook the profound connection between our lifestyle choices and our mental well-being. Depression, a silent epidemic that affects millions worldwide, can be triggered and exacerbated by the way we live. In a conversation with Republic Digital, two distinguished doctors, Dr. Nikunj S. Gokani and Dr. Sameer Malhotra, Head - Department of Mental Health and Behavioral Sciences of Max Super Speciality Hospital, shed light on the intricate relationship between our lifestyle habits and the risk of depression.

2 things you need to know

• Lifestyle habits impact your mental health and depression risk.
• Exercise, a balanced diet, and self-care are crucial factors.

Dr. Sameer Malhotra succinctly encapsulates the essence of this connection by stating, "Mind and body are interlinked through neurochemicals, hormones, and the immune system. Disturbed lifestyle and significantly stressful life can predispose one to depression through underlying disturbances in hormones and neurochemicals." Our lifestyle choices can disrupt the delicate balance within our bodies, making us vulnerable to the clutches of depression.

Specific Lifestyle Habits to Lower the Risk of Depression

Dr. Nikunj S. Gokani, a leading psychiatrist, offers a prescription for mental well-being through specific lifestyle habits:

Regular Exercise

Engaging in regular physical activity has been shown to release endorphins and reduce symptoms of depression. Aim for at least 30 minutes of exercise most days of the week.

Healthy Diet

Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids can support brain health and reduce the risk of depression.

(Lifestyle changes could lead to better life | Image: Shutterstock)

Quality Sleep

Prioritise getting 7-9 hours of quality sleep each night. Sleep plays a critical role in regulating mood and emotional well-being.

Stress Management

Developing effective stress-coping strategies, such as mindfulness meditation, deep breathing exercises, or yoga, can help lower the risk of depression.

Social Connections

Maintain and nurture positive social relationships. Strong social support can provide emotional resilience and reduce the risk of depression.

Avoid Isolation

Isolation and loneliness are associated with depression. Engage in social activities and seek support when needed.

Seek Professional Help

If you're experiencing symptoms of depression, don't hesitate to seek help from a mental health professional. Early intervention and treatment are essential.

Dr. Sameer Malhotra adds an intriguing dimension to this discussion, highlighting the therapeutic potential of music and dance. "Some forms of music can have calming, pleasing, and relaxing effects on the mind. Certain dance forms can help in expression and channelization of energy in a constructive way," he emphasises. 

Importance of Daily Routines and Self-Care in Mental Health

Dr. Nikunj S. Gokani underscores the significance of daily routines and self-care practices in safeguarding our mental health. Here's why they are vital:

Stability and Predictability

Daily routines provide stability and predictability in one's life, reducing uncertainty and anxiety. Knowing what to expect each day can provide a sense of control.

Healthy Habits

Establishing daily routines encourages the adoption of healthy habits, such as regular exercise, balanced nutrition, and adequate sleep, which are essential for mental well-being.

Emotional Regulation

Self-care practices often involve activities that help individuals regulate their emotions and manage negative feelings, reducing the risk of depression.

In the grand symphony of life, our lifestyle choices play the role of the conductor, shaping our mental health and well-being. By embracing these lifestyle habits and weaving them into our daily routines, we can fortify ourselves against the spectre of depression. As Dr. Nikunj S. Gokani aptly puts it, "Your lifestyle can be your greatest ally in the battle against depression. Choose wisely, for your mind is a precious treasure worth protecting."