Get rid of depression with simple, quick, and effective steps.

Depression is one of the most common mental disorders worldwide, with World Health Organization reports indicating that more than 300 million people worldwide suffer from depression. Experts are highlighting some lifestyle changes, especially physical activity, as an effective way to reduce the likelihood of developing this disorder.

In this article, we review four simple lifestyle changes that are supported by research and are considered effective in reducing the risk of depression by up to 50%.

1. Exercise for One Hour a Week

According to "Mayo Clinic," exercise has a clear positive effect on improving the symptoms of depression and anxiety. Research on depression indicates that the psychological and physical benefits of exercise contribute significantly to improving mood and reducing feelings of anxiety. A study published in 2019 led by Dr. Jordan Smoller, professor of psychiatry at Harvard University, confirmed that engaging in any type of physical activity can have a protective effect against depression.

A large-scale study conducted in Norway in 2017 indicates that exercising for just one hour a week can reduce the risk of depression by up to 44%. The study included more than 33,000 people who were followed for 11 years.

2. Stretching or Light Physical Activities

A study published in "The Lancet" in 2022, which included more than 160,000 participants aged between 38 and 70 years, showed that light physical activities such as walking or stretching are associated with a lower risk of depression compared to not engaging in any physical activity at all. The study indicates that encouraging participation in physical activities, even if they are low-intensity, can have a significant impact on reducing the likelihood of developing depression.

On the other hand, a report by "Harvard Health Publishing" explained that small doses of physical activity may be sufficient to ward off depression. The report was based on a review of 15 international studies involving more than 191,000 people. These studies found that moderate exercise, such as brisk walking for 75 minutes a week, can reduce the risk of depression by 18%.

These studies confirm that even simple physical activities such as walking, jogging, or yoga can be effective in preventing depression, even for people who have a genetic predisposition to it.

3. Enjoying a Vacation to Improve Mental Health

Vacations are not just a break from work, but can be an effective way to improve mental and physical health. According to the American Psychological Association, vacations can contribute to improving mood and reducing stress by getting away from environments that trigger stress and anxiety.

In 2014, a small Japanese study showed that a short 3-day leisure trip can significantly reduce levels of cortisol, the stress hormone. In addition, the "Allianz Global Assistance Vacation Confidence Index" for 2018 showed that about one-third of Americans who see vacation as important but do not get enough of it suffer from mild to moderate symptoms of depression, while 12% of them suffer from moderate to severe depression.

4. Living in a Green Environment

In addition to physical activity and vacations, living in a neighborhood full of trees and flowers can have a significant impact on mental health. Research indicates that spending time in nature has many benefits for mental health, and a German study published in 2020 showed that people who live in neighborhoods full of trees have less need to take antidepressants.

A team of scientists planted trees in vacant lots in the city of Philadelphia and found that people living near these trees reported a 41.5% reduction in symptoms of depression.

This suggests that simply living on a greener street can have a significant positive impact on your mental health.