Depression is a killer for some -- 280 million people are dealing with this every year -- and MOST people today struggle with some low-level depressed moods. This is called dysthymia in psychological literature. We are medicating ourselves at ever increasing levels (we currently have the highest consumption of antidepressant meds in the world).

Here is an interesting article (might be behind a paywall) with an important premise — science is showing that adopting certain simple habits can do a better job of reducing depression than medication. 

NOTICE that many of these depression-killers are health habits! Here are some highlights from the article -- with my own edits:

This new study sheds light on the 7 lifestyle changes that can cut your risk of depression in half.

You have the power to reduce the likelihood of this disease ever festering in your mind. You can decrease your chances of depression by 57% simply by following these seven lifestyle habits.

1. Get between 7-9 hours of sleep

We need sleep more than anything, as it can single-handedly reduce your chances of depression by 22%.

People who got less than five hours of sleep were 2.5 times more likely to develop symptoms of depression compared to people who consistently got 7 to 9 hours of sleep.

But note: there's a flip side to this: Another important finding links oversleeping to depression as well. People who sleep for more than 9 hours are 1.5 times more likely to develop depression. 7-9 is the magic number.

2. Stop Smoking, and If You Don't … Don’t Start

A recent study found that non-smokers have 20% less chance of developing depression as compared to regular and irregular smokers.

Not only will smoking get you closer to your funeral -- it will destroy the quality of your life before it ends. Most people smoke to relieve their stress, when in reality it increases stress and anxiety.

3. Get Out Of the Social Media Bubble

The loneliness epidemic is killing us, slowly but surely. Why? For multiple reasons, which we are only beginning to understand. Maybe the most significant is how it keeps us from REAL, person-to-person connections. 

People who have frequent "in-person" social connections are 18% less likely to develop depression. The American Journal of Psychiatry named social connection the number one protective factor against depression.

We are more lonely than any generation, even though we are "connected" at all times. The problem, of course, is that the "connections" we are making through social media are not meeting our need for friendship and true community. 

Just as virtual sexual experiences -- facilitated by pornography -- don't meet our true need for intimate connection (and actually get in the way of it) ... so it is that virtual social experiences -- facilitated by social media -- don't meet our true need for community.

Not only are our needs for true community not being met through social media, and thus increasing our depression rates ... one of the features of social media use makes us more likely to feel bad about ourselves, and thus more depressed. It's often referred to as the syndrome of "comparing the highlight reels that others display to the behind the scenes reality we experience in our lives." Not only can our real lives not compare well to what other people show us in their social media feed ... neither can THEIR lives! They just give us the filtered, edited version.

So, get out and make real-life connections instead of living in reel life. Yes it’s hard, but it’ll get easier when you make an effort to reach out to people.

4. Exercise: The Ultimate Depression Killer

Mental health, longevity, and a longer health span can all be achieved with one habit — Exercise.

The research is clear, exercise will boost your mental health just as well as medication, if not better. It’s a permanent solution that you can use with no side effects.

A person who engages in regular exercise is 14% less likely to develop depression as compared to someone who doesn't exercise.

5. Avoid Being SEDENTARY

Exercise is considered the natural all-cure for depression, so it makes sense that its opposite will increase or perpetuate depression.

A typical sedentary life is considered a harbinger of depression. Mentally passive sedentary behavior like watching television increases the risk of depression.

On the other hand, reducing your sedentary behavior to "low to moderate" can reduce your risk of depression by 13%. So, make a commitment to being even moderately active.

6. Stop Drinking Alcohol (Today’s Socially Acceptable Addiction)

“I am grateful to be alive and healthy today”, said no alcoholic ever. Alcohol can be a fun social stimulant but it has major downsides that we have labeled as normal. This widely popular socially acceptable drug is making you more prone to depression with every sip.

This study claims that treatment-induced alcohol reduction can improve depressive symptoms. Moreover, it goes on to state that low to moderate alcohol consumption can protect against depression in middle age.

Also, reducing alcohol consumption from "sizable" to "moderate" can decrease your risk of depression by 11%. So, it’s high time you reconsider your weekend binge drinking.

7. The First Step To A Healthy Lifestyle

The last, and most obvious factor that can protect you from depression is a healthy diet. A diet rich in fiber, vitamins, and protein can decrease your chances of depression by 6%.

The MIND diet has been voted the best diet for both mental health and longevity for years now, so it’s prudent to add a few of its features to your diet.

Mark’s edit: Don’t get me started on this point: the specific dietary recommendations you find in articles like these range all over the map. Dietary “science” is one of the most confusing, contradictory bodies of knowledge known in human history. 

Is milk good for you, or bad? Is eating eggs good for you? Should we eat carbs, like whole grains? How much protein intake should we have? Every "expert" seems to have different -- and conflicting -- opinions about questions like these, and it makes me want to tear my hair out.

One thing EVERYBODY agrees on: whole foods are generally best, and ultra-processed foods are to be avoided. If all of us just followed these two principles, our lives would change.

NEXT ACTION:

Today's recovery action is to reflect on the article above, and notice what comes up for you as a helpful or important reminder. Most likely, nothing here is completely NEW information … But what is important for you to keep in mind? 

What action will you take today to be more healthy tomorrow?