Lifestyle Interventions for Depression - And How Inflammation Can Hurt Us

Clinical depression, where sad mood and/or lack of interest in usual activities persists among other symptoms can lead to the inability to function in normal life. 

It can also influence substance abuse, and suicidal thoughts.

Regular exercise is a lifestyle intervention for depression. 

It is known to improve the  brain function and resiliency, and it  can even help the brain remember better after studying. 
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Light therapy and sunshine is another intervention for depression. 

It boosts our mood and vitamin D from the sun has a multitude of health benefits.  
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Proper Diet is another lifestyle intervention that can help depression.

Individuals who eat diets rich in whole foods, vitamins, minerals, omega 3s, and low in highly processed foods are less likely to experience clinical depression than those who eat a Western Diet. 

Further, individuals who eat a “prudent” diet of lots of fish, vegetables, fruits along with people consuming a Mediterranean diet pattern have lower levels of inflammatory cytokines in the blood. 

Fibers that are in whole foods are associated with better immune function and may influence inflammation in a positive way by making the gut microbiota happy which helps to decrease depression. 

Cytokines and other inflammatory particles are both present in high levels in individuals who are depressed. They can also produce depression on their own.

Moreover, acute stressors such as deaths in the family or losing one’s job can result in high levels of inflammatory particles that are measurable in the blood. In most individuals, the inflammatory particles eventually induce an anti-inflammatory response, the body’s off switch, if you will. 

Most physical processes work this way, with an automatic regulation. A clinical depression then appears to happen when that off switch isn’t working properly, and the inflammation perpetuates itself (Deans, E. 2015).

Demonstrating a healthy lifestyle can help reduce and even prevent depression.  

Reference-

Emily Deans M.D. Evolutionary Psychiatry

https://www.psychologytoday.com/blog/evolutionary-psychiatry/201502/lifestyle-interventions-depression


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 By Diane Davidson 
                               Gammon M.S.
         Clinical Mental Health Counselor 

Disclaimer- I am not a doctor and I am not giving out medical advice. My blogs are for information and inspirational purposes. Please consult your doctor before starting a new health regimen.

Diane Davidson Gammon MS is clinically supervised by Michael Loftis LCSW as she pursues  LPC-MHSP licensure.

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