Most of us experience sadness from time to time. A prolonged sadness that is accompanied by other symptoms, such as difficulty concentrating, guilt feelings, and a loss of interest in things that once brought you pleasure, can be a sign of depression. A person should seek medical attention if they experience a number of depressive signs that affect their ability to perform daily tasks. When thoughts of suicide occur, immediate medical attention should be sought.
There is a negative stigma attached to depression and other mental disorders. This can cause a person suffering from depression to be reluctant to get help. You can help end the stigma surrounding depression if you have a loved one who is suffering from it (National Alliance on Mental Illness, 2017). Avoid the temptation to label someone as "weak", "not trying enough" or "not having the right character". Instead, educate yourself and others about mental health. We should encourage people to view mental illness and physical illness equally.
Multiple treatment options are available for depression. These include prescription medication and counseling, which helps the individual learn new ways to cope with stress, whether it caused or exacerbated the depression. Researchers have also found lifestyle factors to be related to depression. Healthy behaviors can help people recover from depressive episodes and prevent recurrences or new ones. This fact sheet focuses on the health benefits of healthy lifestyles that are beneficial to people of all ages. Several subsections of this document focus on scientific evidence and recommendations for older adults.
Socially connected
Social interaction with others is a lifestyle choice that can protect you from depression, no matter your age. Here are some terms to remember:
Social network: your friends and family who you can contact for social or other activities
Support: You can receive help in many ways, such as a person bringing you meals after surgery, driving you to appointments or shopping when you cannot drive yourself, or helping you to move.
Emotional Support: Receiving help from others who are good listeners helps you feel better emotionally and shows they care about what you're going through.
Supporting others: providing emotional and/or practical support
It is not essential to have a large network. In fact, you may only need one or two trusted people. It is not the size of your network that matters, but the feeling of closeness and satisfaction you have with the people in your life (Fuller Iglesias et al., 2015). The feeling that your social network is there for you in both good and bad times, as well as for socializing, has been linked to lower rates of depression. Receiving and giving assistance (both emotional and practical) helps strengthen relationships. Both receiving such support and providing it to others, especially if it is perceived to be rewarding, are important ways to reduce depression (Bangerter et al., 2015). A lack of social support is linked to a higher risk of depression. People with major depression who perceive low levels of social support from their family members are more likely to develop chronic depression (Gladstone et al., 2007). You can help yourself and others by improving your communication skills and listening with compassion and empathy.
Older Adults. As people age, they lose their professional connections and abilities. This can lead them to feel less relevant or needed. Spending time with family and friends is a great way to combat such feelings. As people age, the social circle of older adults may shrink to only a small group of family members and very close friends. This is a common occurrence and, if there aren't any signs of depression associated with it, is part of the normal aging process. We want to make the most of our time when we perceive it as being limited (Lockenhoff and Carstensen 2004).
Physical Activity
Regular physical activity can improve brain chemicals that control mood (Wipfli, 2011; Melancon, 2012). According to a review of 11 studies, sedentary behavior such as watching TV or using a computer is associated with depression (Teychenne et al. 2010). Other studies, including one that included over 9,000 participants, found that regular exercise was associated with lower rates of depression in the follow-up period (Azevedo da Silva et al., 2012). Exercise has been shown to be as effective as antidepressant medication (Carek et al., 2011) or cognitive-behavioral treatment (Rimer et al., 2012) in studies evaluating depression treatment programs. Although more long-term research is needed, these positive results are encouraging. They suggest that adding exercise to your daily routine can not only keep your heart healthy but also your waistline at a healthier weight.
Older adults. Among generally healthy older adults without limiting health conditions, the Center for Disease Control and Prevention recommends comparable physical activity as for younger adults (https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm). It is important to include muscle-strengthening exercises on at least two days per week that work the major muscle groups: legs, hips, and back, as well as abdominal, chest, shoulders, and arms. It is also recommended that older adults do aerobic exercises, including any of the following:
The "moderate intensity" of 150 minutes per week or
75+ minutes/week of "vigorous intensities"
A mix of vigorous and moderate activity
Consult your doctor if you are an older adult with a medical condition that restricts physical activity. If you've been sedentary, regardless of age, you should consult your doctor to determine the best exercise program for your health.
Healthy diet
The foods we eat may also affect our chances of developing depression. It is best to consider the whole diet when attempting to adopt healthier eating habits (Sanchez-Villegas 2013), rather than focusing on individual nutrients. It has been proven that eating foods high in anti-inflammatory fats, like those found in salmon and olive oil, can lower the risk of depression (Sanchez-Villegas, 2007). In contrast, a higher intake of sweets, such as those found in fast food and commercial bakery products (Jeffery et al., 2009), as well as foods high in trans fats, like those found in salmon or olive oil, has been linked to a higher risk of depression (Sanchez-Villegas et al., 2012).
Older Adults. Overall, healthier eating patterns are also associated with lower depression risk. In older adults, a healthier diet that emphasizes fruits, vegetables, whole grains, and lean meats has been associated with 35% lower rates (Jacka et al., 2011) and lower depression severity levels (Mamplekou et al., 2010). In a study conducted by Lucas et al. (2014), older women were at a higher risk of depression if they consumed more foods that cause inflammation, such as sugar-sweetened or diet soft drinks, refined grains, and red meat, and fewer foods that reduce inflammation, like leafy greens and olive oil.
Spirituality and religious experiences
Spirituality is another area that affects our mood, wellbeing, and depression risk. Both spirituality and religion share a similar concept that is based on sacred experiences. This includes not only God but also any aspect of life that is exceptional in nature (Hill & Pargament 2003). In studies, psychologists have found a connection between spirituality and depression. Women who attended church services more often (Norton et al., 2006) and women who reported finding comfort and strength from religion (Wyshak, 2016) also reported lower depression levels.
Spirituality has a positive impact on those with depression and also on those without depression. In longitudinal research, people taking depression medications were asked if they believed in God. (Peselow Pi Lopez Besada & IsHak 2014). After 8 weeks of treatment, the believers showed lower levels of depressive symptoms and were less likely than non-believers to relapse six months later. Researchers concluded that spirituality can offer people hope, adaptability, and the belief that circumstances aren't meaningless. This may help them recover more effectively from depression.
Avoiding heavy alcohol consumption and smoking
Smokers and heavy drinkers are more likely to develop depression in the future (Vermeulen Smit, Ten Have Van Laar, & De Graaf 2015). An & Xiang (2015) found that people with depression were more likely to become heavy drinkers or smokers than those without depression. Smoking and heavy drinking are often associated because people use them as self-medications for stress (Little 2000). Smokers who suffer from depression are also more likely to be addicted to nicotine (found in cigarettes). Also, they suffer from negative moods more frequently and are more likely to experience depression after quitting (Cosci et al., 2011). More studies are required to understand the biological mechanisms that explain the relationship between heavy drinking, smoking, and depression. If a person who is not depressed wants to quit smoking, the reduced risk of depression can be a motivating factor.
Stress management: how to cope with it
There are many stressful situations in life. Some are intense and short-lived, while others are long-lasting. Both are factors that can lead to depression or its persistence. There are effective coping techniques that can be learned to combat negative thoughts and feelings and increase protection against depression. Meditation and mindfulness are two examples of these practices, where you slow down to take in the positives and be present. (Riemann et al. 2016). One way to do this is to consciously manage your stress response. Instead of getting angry or stressed, you should consider what you can learn and grow from your adversities. There is also a benefit to reminding yourself of your high-quality relationships, whether you are just thinking about them or journaling about them, and this has been linked to higher mental wellbeing.
The older adults: Older adults are not immune to stress. They may be experiencing many life changes, which can be stressful. Interestingly, research suggests that older adults are better at managing emotions than younger people (Carstensen, 2006; Scheibe & Blanchard Fields, 2009).
