How to Cope With Depression Without Medication

Are you dealing with depression during the coronavirus pandemic? A new study from Western Sydney University found that lifestyle factors such as enough sleep, a good diet and exercise are critical in preventing depression.

The study involving almost 85,000 people found that less screen time, adequate sleep, a better-quality diet and physical activity strongly impact depression.

Bloomberg Quicktake spoke to the lead co-author of that report, Professor Jerome Sarris, from NICM Health Research Institute, Western Sydney University.

Jerome explains, “We conducted an analysis of about 85,000 people using the UK Biobank database. And what really came through is quite strong compelling evidence was that there were six lifestyle factors which did have an influence on increasing people's depressive mood. And these involved, having a healthy diet or should I say in some cases, a less healthy diet, having adequate physical activity, but also critically having optimal sleep with about seven to nine hours a night, as well as ideally having less screen time. That in concert with, ideally reducing or limiting tobacco intake. All these factors had an influence on people's mental health and in particular their level of depression symptoms. I think the take-home message here is good lifestyle medicine practices for physical health, but also mental health.”

In people with a depressed mood, the study found that alcohol was beneficial in reducing the levels of depression. Jerome says this was a surprise finding.

“Now, other data has shown that that alcohol can actually exacerbate a depressed mood. Our sense is based on this data, and we're certainly not advising people go out binge drinking or anything like that. I think it just points to the fact that some people with depression may use alcohol in a self-medicating manner and that perhaps for some people, occasionally consuming alcohol in moderation may be one of the factors which they might find from a self-medicating perspective may be beneficial for their mood. But we're certainly not advising people to binge drink.”

There was also a correlation with smoking.

“Smoking, like has been revealed in other data sets, that there is a relationship between people who do smoke tobacco, having a greater prevalence of depression symptoms. And there may be various neurological factors to why that is. Certainly people who are addicted to nicotine are constantly under the insult of trying to feed that addiction and that can have a range of mental health consequences.”

And when it comes to sleep, Jerome says quality counts.

“It's not always about duration by itself. It's also about the quality of sleep. So if people aren't getting good quality sleep and in adequate duration there can be a range of neurochemical effects which can occur. Certainly over time, you can get a rise in a hormone called cortisol. And that in itself can impede neurogenesis or literally the growth of some of our brain neurons. That in turn can have a relationship to do with people having a greater prevalence of depressed mood. Of course, raised cortisol also, which may occur in people who have really low levels of quality sleep, may also increase weight gain. So if you get people with excessive weight gain and metabolic issues, that also can affect other things such as self-esteem and also can increase lethargy and thereby the person may end up doing less physical activity, may have a poorer diet.”

So how do you make sure you get enough good quality sleep? We spoke to Kate Bridle from Sleep HQ for her top tips.

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