More than 264 million people are affected by depression globally, however, some people who experience depression struggle to receive the support they require.
You can turn to these blogs and know that you're not alone, whether you're looking for a place to share your feelings anonymously, self-care techniques, or the newest mental health research.
Depression is a mood condition characterized by chronic sorrow and loss of interest. It affects how you feel, think, and behave and can lead to a variety of mental and physical difficulties. It is also known as major depressive disorder or clinical depression. You may have difficulty performing routine daily tasks.
Depression is defined clinically as continuous sadness and a loss of interest or pleasure in formerly rewarding or enjoyable activities. It can also interfere with sleep and appetite. Tiredness and lack of attention are common symptoms.
Most Common Causes
Personality : People who are easily overwhelmed or who have difficulty coping may be predisposed to depression.
Life events: Stress, the death of a loved one, traumatic occurrences (trauma), isolation, and a lack of support can all lead to depression.
Medical conditions: Chronic physical discomfort and disorders can lead to sadness. People with depression are more likely to get diabetes, cancer, or Parkinson's disease.
Abuse: Physical, sexual, or emotional abuse can increase your risk of depression later in life.
Substance misuse: Nearly 30% of those who abuse substances also suffer from significant or clinical depression. Even though drugs or alcohol make you feel better momentarily, they will eventually worsen your depression.
Brain chemistry: Depression can be caused by changes in the chemical levels in the brain.
Inherited traits: Depression is more prominent among persons whose biological relations suffer from it. Researchers are looking for genes that may be linked to the development of depression.
7 Tips on how to avoid Depression
1. Reduce stress
There is proof that there is a connection between stress and depression or anxiety. People who are predisposed to depression may be more likely to develop it if they are subjected to continuous stress.
2. Exercise regularly
Physical activity has been shown in studies to be an antidepressant, and specialists advise doctors to incorporate it into their treatment plans. It can improve both physical and emotional well-being.
Some people find it difficult to begin exercising due to depression, yet a lack of activity can exacerbate symptoms
3. Eat Well
A healthy diet can help avoid depression and improve mental health. A 2019 study suggested that dietary modifications could be useful in the treatment of depression
4. Get plenty of sleep
A quality night's sleep is essential for both mental and physical wellness. According to the National Sleep Foundation, those who have insomnia are ten times more likely to develop depression than those who sleep well.
5. Reduce alcohol and drug use
Excessive alcohol and drug use are connected not only with an increased risk of depression but also with an increased chance of depression recurrence. Limit alcohol consumption and avoid drug usage as much as possible.
6. Talking therapy
Psychotherapy, often known as talking therapy, can assist patients in identifying the roots of their depression and finding practical answers. Therapy can take place one-on-one, in a group setting, or with partners or family members.
7. Avoid common triggers
Stress and depression symptoms can be triggered by a variety of circumstances, which differ from person to person. Some of these triggers may be avoidable or reduced in an exposure such as;
- exposure to news, movies, and other forms of media
- using alcohol or drugs
- not getting enough sleep as a result of late nights
Effects of Depression on Weight Gain
Researchers have discovered that depression can cause weight increase, and that weight gain can contribute to depression.
The CARDIA study showed that patients with depressive symptoms are more likely to have an increase in BMI (body mass index) and waist circumference over time than people who do not have depressive symptoms.
Depression can lead to weight gain because:
• the individual loses interest in activities and becomes less physically active
• they prefer to consume a higher-fat diet due to poor food choices
• Certain antidepressants and other depression therapies may affect weight gain.
Thus, weight gain, according to researchers and doctors, increases the likelihood of developing depression. Obesity can lead to low self-esteem, especially if you start adding to other people's judgments and critiques.
Vitamin Supplements to Help with Depression
Depression is a mood illness and one of the most frequent mental health problems that people face. Major depressive disorder and clinical depression are two phrases used to describe depression. While many people require professional treatment and even pharmaceutical drugs to manage the symptoms of depression, certain vitamins can also be beneficial. Natural supplements for anxiety and depression, in addition to vitamins for depression, can be beneficial in treating symptoms of these co-occurring conditions.
Numerous research has been conducted to assess the effect of supplements in the treatment of depression. However, not all research is created equal, and it is critical to evaluate the findings of rigorous studies published in high-quality journals.
Here are the depression supplements they discovered to be effective:
1. Fish Oil (high EPA)
Fish oil includes omega-3 fatty acids, which are needed for brain activity and may alleviate depression-related inflammation. Fish oil has EPA and DHA omega-3s. EPA is the best antidepressant, say researchers.
2. L-Methylfolate (a specific type of folic acid)
Some people's genes restrict them from utilising folic acid in cellular functions, which may cause depression. L-methylfolate supplements can assist maintain cellular activity. There's an FDA-approved form of L-methylfolate that doctors give to people who don't respond to antidepressants.
Natural Antidepressants: Best Vitamins for Energy and Depression
3. B Vitamins
There is a lot of evidence that B vitamins can aid with depression. B vitamins regulate and create essential brain chemicals that influence depression and mood regulation.
4. Zinc
Zinc is "crucial to brain function and neurotransmitter pathways," according to Healthline. It's antioxidant and anti-inflammatory. It's a depressive mineral.
5. Magnesium
Magnesium is another natural antidepressant mineral. Despite minimal evidence, magnesium supplements have been demonstrated to aid with depression. The same research that found zinc deficit found magnesium insufficiency in depressed people.
6. Vitamin D
Our bodies produce vitamin D when exposed to sunshine, but most people have insufficient levels, especially those living in northern latitudes with limited solar exposure. Low vitamin D levels are linked to depression.
Every year, millions of Americans struggle with depression, which is a prevalent ailment. Even if there doesn't seem to be a reason, anyone can get depressed. Fortunately, it's good to know that depression may be treated. Speak with your healthcare professional if you experience depressive symptoms. The sooner you get assistance, the sooner you can recover!
REFERENCES:
www.webmd.com/depression/guide/causes-depression
www.brightside.com/blog/the-four-supplements-to-consider-for-help-with-depression/