In pursuing mental wellness, Australians increasingly seek ways to maintain a positive outlook and stave off the blues. It’s no secret that as we age, we face a myriad of changes that can challenge our mental health.
But what if there were simple, everyday habits that could significantly reduce the risk of depression?
A groundbreaking study from the UK suggests there are powerful lifestyle choices that can make a profound difference.
The study, which delved into the lives of nearly 300,000 individuals, revealed that those who embraced at least five out of seven specific healthy habits slashed their risk of depression by a staggering 57 per cent.
This finding is not just a glimmer of hope; it’s a beacon illuminating the path to better mental health.
Let’s explore these seven habits and understand why they’re so effective, especially for our community of Australians over 50 who are keen on enjoying life to the fullest.
1. Prioritise sleep for a sound mind
Sleep is the cornerstone of good health, and mental well-being is no different.
The study found that getting seven to nine hours of quality sleep each night can reduce depression risk by about 22 per cent.
Sleep isn’t just a time for the body to rest; it’s an active period during which memories are consolidated, and the immune system is bolstered.
Cognitive behavioural therapy offers proven strategies to improve sleep patterns for those struggling with insomnia.
2. Exercise: The ‘Mood Booster’
Regular physical activity is a well-known mood enhancer. According to the study, it combats terrible mental health days and has more enduring effects on mood than antidepressants.
Whether it’s a brisk walk, a swim, or a dance class, incorporating exercise into your daily routine can lead to lasting improvements in mental health.
3. Nourish your body and mind
A healthy diet is as good for the brain as it is for the body. The study champions the Mediterranean and MIND diets, which emphasise plant-based foods, lean proteins, and healthy fats. These diets have been linked to reduced disease risk and improved cognitive function.
So, consider swapping out processed foods for a colourful salad or a handful of nuts to feed your brain the nutrients it craves.
4. & 5. Limit alcohol and avoid smoking
While a drink may seem relaxing, moderation is key. Excessive alcohol consumption is linked to an increased risk of depression and certain cancers.
Similarly, smoking is a habit with no health benefits and a plethora of risks, including depression.
There are numerous resources available to help reduce alcohol intake and quit smoking, from apps to therapy.
6. Reduce sedentary time and screen overload
In our tech-driven world, it’s easy to fall into a pattern of prolonged screen time and sedentary behaviour.
However, this lifestyle is detrimental to both physical and mental health. The study suggests that even if you exercise, spending the rest of the day in front of screens can negate the benefits.
Cutting back on screen time and incorporating more movement into your day can improve mental health.
7. Cultivate friendships and engage in hobbies
Social connections and engaging in hobbies are not just enjoyable; they’re essential for mental health.
Activities that involve creativity, relaxation, and stimulation can significantly boost mood and life satisfaction.
Whether it’s gardening, painting, or volunteering, hobbies provide a sense of purpose and community that are vital for well-being.
The takeaway
The message from this study is clear: lifestyle choices have a profound impact on mental health.
By adopting these seven habits, you can not only reduce your risk of depression but also enhance your overall quality of life.
It’s about taking proactive steps to nurture both your physical and mental well-being.
As we navigate the golden years, let’s embrace these habits not as chores but as opportunities to live our best lives.
Whether it’s through a restful night’s sleep, a nourishing meal, or a laughter-filled gathering with friends, each choice we make can lead us towards a happier, healthier future.
We’d love to hear from you, our YourLifeChoices community. Have you found certain habits to be particularly beneficial for your mental health?
Also read: New genetic breakthrough could reshape depression treatment
