- New research, examining data from nearly 290,000 participants over nine years, points to the most important lifestyle factors for lowering depression risk.
- Experts say while you can’t control factors like genetics, a healthy lifestyle is potentially more powerful.
When it comes to risk of developing depression, there are numerous elements beyond an individual’s control, such as genetic factors, aging, and adverse early life experiences. The good news: It is possible to mitigate the effect of those variables, as well as boost prevention efforts overall.
A recent study in Nature Mental Health highlighted seven lifestyle changes that make the most difference in decreasing depression risk by improving your brain function.
Researchers looked at nearly 290,000 participants who were part of the U.K. Biobank, a research initiative with about half a million participants, aged 37 to 73. Assessing the incidence of depression and the presence of healthy lifestyle habits over a period of nine years, they found those that had the most effect on emotional health.
The lifestyle factors linked to decreased depression risk:
- Quality sleep
- Maintaining social connections
- Not smoking
- Regular physical activity
- Reduced sedentary behavior in general
- Limiting or avoiding alcohol
- Eating a healthy diet
Although there are no surprises on this list—each of these has been studied extensively for its role in better mental health—this research does provide a new twist, because it doesn’t just point to the outcome. Researchers also hypothesized why these work. The short answer? They literally change your brain.
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“We looked at brain regions as well as peripheral biomarkers related to brain function, such as C-reactive protein and triglycerides, to understand the underlying neurobiological mechanisms here,” according to study co-author Barbara Sahakian, Ph.D., professor of psychiatry at the University of Cambridge in the U.K.
She told Bicycling that even for participants who were at higher risk for depression due to genetic susceptibility, adhering to as many of these lifestyle behaviors as possible can improve brain function in a way that mitigates that risk.
“You can’t change the genetic hand you've been dealt, and depression may be in your DNA,” she said. “But what this study shows is that healthy lifestyle is potentially more powerful than that, giving us a degree of control over how our brains are functioning to prevent depression.”
Of all the factors listed above, getting a good night’s sleep made the biggest difference in reducing risk of depression, as well as depressive episodes, she said. That was followed by frequent social connection, then regular physical activity.
“Depression risk is complex and multifactorial, so you have to consider genetic, behavioral, and neurobiological aspects of the condition,” said Sahakian. “That means there’s no single way to prevent depression. However, our study does show there’s a significant pathway from lifestyle habits to better brain function, and that can be very important for prevention efforts.”
Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.
