Is depression preventable?

WE DO not usually think of depression as a preventable condition. It is easy to believe in that old saw “you can’t help how you feel” but the truth is, you can.

Depression caused by a chemical malfunctioning of the brain is often deemed a disease, something we’re born with, unpreventable and a fundamental determining factor of the psyche. But most depression cases are not simply the result of bad chemistry in the head. Our lifestyles are important contributing aspects to the growing societal problem of depression.

The “family factor” has been scientifically demonstrated as a major influence in the development of depression but we’re not just getting it from passed-down genes – we’re getting it form passed-down behaviour patterns too. Our habits and lifestyles have a huge impact on our mental health. So despite the internal wiring we’re born with, the onset of depression may be at least partially preventable through modification of our lifestyles.

Depression is the most common mental health concern of older people and should be considered a health priority for anyone entering their latter years. Whether you categorise the symptoms as clinical depression or normal grief, the life changes associated with this time of life can have devastating emotional repercussions.

Physical ailments, retirement and the loss of a partner or home are just some of the challenges that make our older years a struggle against depression. The breaking of a hip, for example, is often more about mood than mobility as it can usher in an accelerated decline in the will to live. This is where the academic lines between grief, depression and apathy begin to blur. The problem stems largely from feeling overwhelmed, which is very much a controllable state of mind. 

Avoiding depression is not easy. A variety of therapies may need to be applied, including counselling and medication. But the long-term preventative value of following a healthy lifestyle should not be underestimated. The following strategies help to deter the onset of depression by improving our outlook, boosting our natural stimulants and expanding the ultimate antidote to depression – happiness.

Physical activity

It should come as no surprise that exercise is an important stress buster, antidepressant and a key ingredient to longevity and quality of life. Yale University research on the subject found exercise to be equally effective against depression as cognitive behavioural therapy or antidepressant medication. Meditative exercises such as tai chi and yoga have been found to be particularly beneficial against depression but breaking a sedentary rut doesn’t require you to take a class. Even making a habit of a daily walk can have surprising health benefits and affect an increase in positivity.

Acknowledging the problem

It is understandable many people feel there is a certain stigma about mental illnesses, reluctant to speak about their depression symptoms or even the possibility of becoming depressed. Also, depression symptoms are highly susceptible to being glossed over in light of other chronic illnesses. Even health care professionals may write off depression as an inevitable symptom of ageing. These misunderstandings can result in sufferers failing to seek help and medical personnel failing to recognise depression in older people as an area in need of therapeutic care.

Social activities

Connecting with people is a big part of avoiding depression, so it is important to make an effort of reaching out. (See Where to meet friends.) Whether you’re establishing relationships or simply sharing an activity with some like-minded acquaintances, meaningful social activities have been shown in studies to ward off depression.

A Swedish study found social activities were the most promising method of reducing depression symptoms in people aged 65 years and over. The American Journal of Health and Social Behavior found volunteering had a beneficial effect on depression in older adults and established a significant link between volunteering and recovering from mental health troubles. (To read about environmental volunteering around Australia, see Enjoying your green years.)

Don’t overdo it

Taking on more than you can handle is a direct way of increasing stress, which in turn can fuel anxiety, feelings of being overwhelmed and depression. The strange thing about relaxing is it is not always as easy to do as one might think. (See Straining to relax.)

A good way to avoid feeling overly burdened by everyday life is to think moderation. Depression studies have shown excess alcohol has a powerful capacity to promote depression in older people, especially as it may interfere with depression medication. But too much of any element in life, including healthy habits or social activities, can create a problematic imbalance. Staying busy may be the key to preventing depression but know when to say enough is enough.