Nearly a third of Americans who believe that vacation is important but do not take it enough suffer from moderate depression (Getty)

Depression is one of the most common mental disorders on our planet, “affecting more than 300 million people globally,” according to the World Health Organization.

However, at a time when depression is classified as the leading cause of global disability, some lifestyle changes - especially physical activity - are now being viewed as a strategy to reduce the incidence of depression, according to The Lancet.

So, here are 3 simple, yet research-backed and completely doable, life changes to help cut the threat of depression by nearly half:

One hour of physical activity

In late 2017, a large-scale study was conducted in Norway that included more than 33,000 people over 11 years. Researchers concluded that exercising for just one hour throughout the week reduces the incidence of depression by up to 44%.

According to the Mayo Clinic, symptoms of depression and anxiety improve when you exercise, and research conducted on depression and stress shows that the psychological and physical benefits of exercise can help improve mood and reduce feelings of anxiety.

Dr. Jordan Smoller, professor of psychiatry at Harvard Medical School - who led a study on the relationship of physical activity to genetic risks of depression that was published in 2019 - explained that physical activity of all kinds has beneficial effects in reducing the risks of depression.

The psychological and physical benefits of exercise can help improve mood and reduce feelings of anxiety (Shutterstock)

This was confirmed by a study published in The Lancet medical journal in 2022, which included more than 160,000 participants between the ages of 38 and 70, and it became clear that their participation in low-intensity physical activities, such as walking, was linked to a lower risk of depression compared to not participating in any physical activity.

The study indicated that encouraging various physical activities can reduce the risk of depression to a greater extent.

The Harvard Health Publishing website, affiliated with Harvard Medical School, also stated that “small doses of physical activity may be sufficient to ward off depression,” according to a review of 15 studies from around the world that included more than 191,000 people and was published in 2022.

Compared to people who did not exercise, people who did moderate-intensity exercise, such as brisk walking for 75 minutes per week, were 18% less likely to develop depression, and the benefits were stronger among those who did moderate-intensity activity for 2.5 hours per week, as they had a lower risk of developing depression. By 25%.

People who do moderate exercise, such as brisk walking for 75 minutes a week, are less likely to develop depression (Pixels)

In her report published in the New York Times in late 2019, the American writer specializing in exercise and health, Gretchen Reynolds, said that walking, jogging, yoga, or any type of exercise - whether intense or light - may help prevent depression, even for those who are willing. Hereditary infection.

According to the first study conducted by researchers from Harvard University in 2019, based on health record data for nearly 8,000 participants, physical activity can reduce the risk of depression “even if it is likely to occur for genetic reasons.”

The researchers found that people who were more physically active at baseline were less likely to develop depression even after taking genetic factors into account, and that “higher levels of physical activity protected people with a higher genetic likelihood of developing depression.”

They said their findings strongly suggest that "when it comes to depression, genetics is not preordained, and that physical activity has the potential to neutralize future episodes of depression in genetically at-risk individuals."

The researchers found that forms of physical activity - both high-intensity and low-intensity, including yoga and stretching - were associated with lower odds of depression.

Taking vacation greatly reduces the risk of depression

Vacation can provide many physical and mental health benefits, “resulting in a state of life satisfaction that may last for many months afterward, in addition to improving mood and reducing stress by removing people from activities and environments that cause them stress and anxiety,” according to the Psychological Society. American.

A Canadian study conducted in 2009 among more than 800 lawyers found that vacations reduce depression and protect against work stress, and that even a short vacation can reduce stress.

In 2014, a small Japanese study showed that “a 3-day leisure trip reduces cortisol (stress hormone) levels.”

In 2018, the Allianz Global Vacation Assistance Index revealed in its annual report that nearly a third of Americans who believe that vacation is important but do not take it enough “suffer from symptoms of mild to moderate depression, while 12% suffer from moderate to moderate depression.” "The extreme one."

Vacations improve mood and reduce stress (Pixabay)

Planting a tree reduces the risk of depression by more than 40%

According to INC, the positive effects of spending time in nature on our mental health are well-documented, with science showing that living in a tree-filled neighborhood can have a significant impact on lowering the risk of depression.

One study conducted in Germany and published in 2020 also indicates that the more trees there are in a neighborhood, the fewer prescriptions for antidepressants among its residents.

A group of scientists planted trees on vacant lots in Philadelphia, and those living nearby showed a 41.5% reduction in self-reported symptoms of depression.

Scientists confirmed that "simply choosing to live on a greener street or planting a tree on the street where you live has a significant impact on reducing your risk of depression."

Source: websites