Researchers from the University of Cambridge in England and Fudan University in China identified habits that help lower the risk of depression. The list includes moderate alcohol use, solid sleep and nutrition, regular physical activity and social engagement, avoiding nicotine, and maintaining a moderately active lifestyle. The findings were reported in the journal Nature.
According to the World Health Organization, about one in 20 adults experience depression. This mental health condition is marked by a persistently low mood, slowed movements, and changes in thinking patterns.
In a long-term analysis of data from nearly 290,000 individuals in a British biological sample bank, researchers found that around 13,000 participants had depression. The study followed these volunteers for nine years to explore how daily habits and lifestyle choices differed between those who developed depression and those who did not.
Results showed that adequate, healthy sleep lowers the risk of depression by 22%. Sharing time with others and maintaining an active social life reduced risk by 18%, consuming moderate amounts of alcohol by 11%, eating a healthy diet by 6%, engaging in regular exercise by 14%, quitting smoking by 20%, and leading a moderately active lifestyle by 13%.
The researchers also noted that combining these healthy habits yields a stronger positive effect, even for people who are genetically predisposed to depression. The combined impact suggests that lifestyle choices can influence mental health beyond individual factors.
The study authors emphasized that when people think of a healthy lifestyle, they often associate it with physical health benefits. Yet maintaining good habits is equally important for preventing anxiety, depression, and stress, as well as supporting overall mental balance.
In the past, researchers have explored links between anxiety and physical activity, adding to the broader understanding of how lifestyle choices influence mental well-being. [CITATION: Mental health and lifestyle research, Nature study].