Six Healthy Lifestyle Practices to Alleviate Depression Symptoms

Causes of Depression

Depression can arise from a multitude of factors, such as genetic, environmental, psychological, and biochemical ones.

Risk factors for depression

A person is more likely to experience depression if they have trauma, significant life changes, stress, a family history of depression, physical illnesses (like diabetes, cancer, or Parkinson’s disease), or as a side effect of certain medications.

Diagnosis of major depression disorder

A minimum of two weeks must pass with some of these symptoms and signs being presented almost daily to be diagnosed with Major Depressive Disorder:

Common symptoms of depression
The common symptoms of depression include.

• Persistent sadness,
• Hopelessness,
• Pessimism,
• Emptiness,
• Lack of energy,
• Feeling guilty or unworthy. The lack of interest or pleasure in pastimes,
• Alterations in appetite that result in either weight gain or loss,
• Slower speech, movement, or thought.
• Increased fidgeting
• Difficulty focusing, thinking coherently, or making decisions
• Suicidal thoughts, suicidal attempts, thoughts of death, or self-harming behavior

Lifestyle Practices to Alleviate Depression Symptoms

1. Self-care. Practice stress-reduction techniques like tai chi or meditation. Get enough sleep, exercise, and eat a balanced diet. For the most part, adults require 7 to 9 hours of sleep. Refrain from using recreational drugs and alcohol, as these can exacerbate symptoms and complicate the treatment of depression.
2. Educating family and friends about depression: They can assist you in identifying early indicators that your depression might be relapsing.
3. Maintain your treatment regimen. Continue taking your medication and attending therapy sessions even after you feel better. Sudden medication discontinuation may result in withdrawal symptoms and a relapse of depression. If necessary, work with your physician to modify your medication or dosage to adhere to your treatment plan.
4. Make modest, achievable goals: realistic goals to increase motivation and self-assurance. During the first stages of care, you might want to walk, have lunch with a friend, or make a bed. Gradually increase your goals as you get better.
5. Identify the warning signs: Determine what triggers your depression, and if you notice any unusual changes in your feelings, thoughts, or behavior, speak with your doctor or a mental health professional. Keep a journal of your daily emotions, feelings, and reactions to identify trends and identify the things that lead to depression.
6. Seek support. Maintaining relationships with people is crucial, especially during difficult times or periods, regardless of whether you receive support from family or a support group.
   Coronary Heart Disease Risk Factors: Measures for Reduction

   Coronary Heart Disease (CHD) is a chronic and intricate ailment associated with substantial morbidity and mortality, primarily attributed to atherosclerotic lesions in coronary vessels, ultimately leading to myocardial infarction (MI) and stroke. Unhealthy eating habits, often influenced by chronic inflammation, are closely linked to CHD. Various health conditions, lifestyle choices, as well as your age and family history, can elevate the risk of developing heart disease; approximately 47% of Americans have at least one of the three primary risk factors for heart disease: high blood pressure, elevated cholesterol levels, and smoking. Certain risk factors for heart disease, such as age or family history, are beyond your control. However, you can proactively reduce your risk by changing the factors you can control.

   Behaviors that heighten the risk for heart disease are

   • Smoking: The Food & Drug Administration (FDA) estimates that cardiovascular disease causes 800,000 deaths and 400,000 premature deaths per year. About one-fifth and one-third of these result from smoking, respectively. Additionally, research reported that smoking resulted in a 51% increased risk of coronary heart disease in patients with diabetes. Cigarette smoking has the potential to harm the heart and blood vessels, amplifying the risk for heart conditions like atherosclerosis and heart attacks. Even nonsmokers face an increased risk of heart disease when exposed to secondhand smoke.
   • Excessive alcohol consumption can elevate blood pressure and elevate the risk of heart disease. It also leads to increased triglyceride levels, a fatty substance in the blood associated with an elevated risk of heart disease.
   • Sedentary lifestyle: Insufficient physical activity is a precursor to heart disease and can strengthen the likelihood of other medical conditions that serve as risk factors, including obesity, high blood pressure, high cholesterol, and diabetes. Engaging in regular physical activity can effectively decrease the risk of heart disease.
   • Unhealthy Eating Habits: A diet rich in saturated fats, trans fats, and cholesterol has been associated with heart disease and related conditions like atherosclerosis. Recent research has provided more explicit evidence that trans-fat significantly raises the risk of cardiovascular disease by adversely affecting lipids, endothelial function, insulin resistance, and inflammation. For each 2% increase in calories consumed from trans-fat, there is a 23% higher risk of coronary artery disease. Recent studies and systematic reviews have focused on red and processed meat consumption. The research consistently demonstrates an increased risk of coronary heart disease and cardiovascular events. The risk ranges from 15% to 29% higher with red meat consumption and 23% to 42% higher with processed meat consumption

   Measures for Reducing the Risk of Coronary Heart Disease

   •  Educating children and adolescents about the dangers of smoking to deter the initiation of tobacco use. The Food & Drug Administration (FDA) reported that the risk of coronary artery disease decreases to the level of lifetime nonsmokers within four years of quitting and within ten years. 
   • The DASH, Mediterranean, and vegetarian diets have the most evidence for cardiovascular disease prevention. The DASH diet has been shown to lower systolic blood pressure by up to 11.5 mmHg in adults with hypertension. Additionally, reported findings indicate a 21% reduction in coronary artery disease risk with adopting the DASH diet.
   •  The American Heart Association suggests substituting saturated fat with polyunsaturated and monounsaturated fats. A 5% shift from saturated fat to polyunsaturated fat consumption is linked to a 10% lower risk of coronary artery disease.
   • Engaging in about 150 minutes per week of moderate-intensity aerobic activity significantly lowers the risk of cardiovascular disease. Moderate-intensity aerobic exercise is characterized by activity that maintains a heart rate between 50 to 70 percent of the individual’s maximum heart rate, calculated as 220 beats per minute minus the person’s age.

   The Health Risk Hiding In Your Light Switch and How to Prevent It

   Light at night (LAN) refers to the use of artificial or natural light during nighttime hours for visibility purposes.

    Deprato et al. (2025) reports that approximately 80% of the global population is exposed to light-polluted skies, and LAN is now considered a major environmental pollutant. Sources include streetlights, vehicles, homes, industries, and even atmospheric reflections.

   LAN disrupts the body’s circadian rhythm, the internal 24-hour clock regulated by the brain’s suprachiasmatic nucleus. When artificial light interferes with natural dark–light patterns, it delays the circadian clock and sleep-wake cycle, leading to melatonin suppression, sleep disturbances, and an increased risk of various diseases (Deprato et al., 2025). Blue-rich and bright LED lights cause the most significant disruption (Deprato et al., 2025). The study reports that LAN exposure is linked to higher rates of depression, bipolar disorder, anxiety, and other severe mental disorders, likely due to circadian misalignment, sleep deprivation, and changes in brain chemicals such as serotonin and dopamine.

    Implications:

   1.The findings suggest that light pollution and artificial light exposure at night are not only environmental/visual concerns but also have mental health implications.

   2. Encourages rethinking nighttime habits — including screen use before bed, bedroom lighting, blackout curtains, and managing exposure to streetlights or indoor lights at night.

   3.The implications of light at night may vary by culture or by groups

   4. Designing homes and neighborhoods that minimize intrusive nighttime lighting in bedrooms, promoting lighting standards that consider human health

   Prevention/ Mitigation strategies

   1.Reduce screen time before bed: Use “night mode” or blue-light filters on devices, dim the brightness, and avoid stimulating content.

   2. Improve bedroom lighting: Use blackout curtains, turn off or dim indoor lights, remove bright electronic indicators, and opt for warm, low-intensity lighting in the evening.

   3. Maintain a consistent sleep–wake schedule: Even if artificial light is present, a regular circadian rhythm helps mitigate disruptions.

   4. Use lighting design for sleep: In the evening, switch to warmer (red/orange) wavelengths; avoid bright overhead white/blue light late at night.

   5.Monitor and adjust ambient outdoor lighting: If streetlights are intrusive, consider using blackout curtains or an eye mask; if indoor lighting spills into the night, turn off non-essential lights.

   Source: https://doi.org/10.1016/j.scitotenv.2025.179188

   The Struggle to Survive: Living Through the Rising Cost

   The rising cost of living has become a significant public health concern, particularly for low-income individuals who are struggling daily to survive. Addressing the social determinants of health among this population remains an urgent issue, as many face ongoing challenges accessing essential needs such as food, housing, transportation, and healthcare. During my assessment of some of the low-income individuals, I found that several individuals eat only once a day to save money for rent. Many reported choosing to go hungry rather than risk homelessness. Some have been living in their cars for nearly a year, while others rely on the homes of friends to shower and change clothes. It is heartbreaking to witness the difficult situations people endure every day to stay alive.

   The rising cost of living has multiple impacts on health and well-being. According to Grewal et al. (2024), increasing housing costs—one of the key components of living expenses—can have both direct and indirect health consequences. Their study indicates that:

   • Financial strain from high housing and living expenses contributes to increased stress, anxiety, and depression, particularly among renters and low-income individuals.
   • Food insecurity often results when households must prioritize rent or transportation over nutrition, leading to poor dietary intake and higher risks of chronic diseases.
   • Limited access to healthcare arises when individuals cannot afford medical visits, medications, or preventive care due to competing financial demands.
   • Housing instability or homelessness can expose individuals to unsafe environments, lack of sanitation, and interrupted social support networks, which worsen both physical and mental health outcomes.

   Overall, Grewal et al. (2024) emphasize that the effects of rising housing and living costs are unequally distributed, disproportionately affecting low-income individuals who already face multiple barriers to health. This highlights the need for comprehensive policy approaches that integrate housing affordability, income support, and healthcare access as essential strategies to promote health equity.

   Source: https://doi.org/10.1186/s12889-024-18360-w

   Contributing factors to the High Obesity Rates Among African American Women

   Research reports that American women are disproportionately affected, with the highest obesity rates among all groups in the U.S. About 80% are classified as overweight or obese.

   Disparities in weight loss

   Research indicates that African American (AA) women tend to lose less weight compared to their Caucasian counterparts.

   Contributing Factors

   The contributing factors to the disparities are;

   • Limited access to nutritious food
   • Inadequate health insurance
   • Lack of safe spaces for physical activity

   Barriers to Weight Management

   Challenges that hinder weight management efforts include:

   • Personal beliefs
   • Limited time
   • Family dynamics
   • Lack of motivation
   • Financial constraints

   Cultural Influence on Body Image

   Cultural norms within the AA community, which often embrace larger body sizes and promote a positive body image, can also influence health behaviors. While fostering a positive body image has psychological benefits, it may reduce motivation to maintain a healthy weight. In Black culture, obesity and being overweight are often considered acceptable and carry little to no stigma. Cultural perspective may partially explain why general health promotion efforts are less effective in this community. The study reports that many Black female students aim to embody the culturally valued “thick and curvy” figure, consuming specific foods to shape their bodies while avoiding activities that might result in weight loss.

   Why it may be difficult to seek care

   A deep-rooted distrust of the healthcare system makes it difficult for many AA women to seek medical advice or treatment.

   Physical inactivity as a health risk factor

   Underestimating body weight can reduce engagement in healthy behaviors, such as regular physical activity. Physical inactivity is a major contributor to non-communicable diseases and mortality, emphasizing the need to address these issues within the AA community.

   Seven ways to create a meaningful impact on the health and well-being of others

   Our connections with family, friends, and colleagues are crucial. Individuals who have strong social connections and supportive relationships are more likely to adopt healthy lifestyles and effectively cope with stress, anxiety, and depression, especially during difficult times. A supportive network of family members, close friends, and colleagues provides a sense of belonging and emotional support.

     Ways to create meaningful impacts are;

   1.Showing kindness: Providing a listening ear, checking in on them, offering assistance, or simply sharing a smile can profoundly influence the overall well-being of others.

   

   2. Promoting physical activity: Encouraging others to participate in physical activities such as organizing sports events, walking or running together, or engaging in group activities can enhance physical and social well-being.

   

   3. Spreading awareness and education: Educating others about healthy lifestyle choices, including proper nutrition, exercise, and stress management, can empower them to make positive life changes.

   

   4. Promoting a healthy diet: Sharing recipes, discussing healthy eating habits, organizing cooking classes, and advocating for nutritious foods can encourage healthier dietary choices.

   

   5. Supporting access to healthcare: Being present for others during difficult times is crucial and can significantly improve their lives. Providing transportation to healthcare facilities encourages them to seek professional help when needed, and assisting with paperwork can make access easier.

   

   6. Advocating for policy changes: Supporting policies and initiatives that promote public health, such as mental health services, water regulation, and access to healthcare, can have a broad impact on the well-being of entire communities.

   

   7. Assisting those with chronic illnesses: Offering understanding and support to individuals with chronic health conditions can help them manage their conditions and enhance their quality of life.

   

   The impacts of Marital Burnout on health and well-being.

   Marital Burnout refers to the distressing state of emotional, physical, and psychological exhaustion experienced by couples when they realize that, despite their sincere efforts, their relationship cannot fulfill their life’s purpose. This condition poses numerous challenges for the couple’s children and other family members. Over time, it erodes the love and connection between partners, gives rise to mental health issues, and sets the stage for both emotional and formal divorce. The extent of marital Burnout is influenced by the alignment between the couple’s expectations and the reality of their relationship. This phenomenon arises from a discrepancy between the expectations harbored by the couple. Studies suggest that the prevalence of marital Burnout tends to be higher among women than men. This disparity has been associated with significant repercussions, potentially affecting the well-being of the offspring of these women. The increased risk for women can be attributed to the heightened stress they endure, stemming from the numerous responsibilities they shoulder, including childcare, household duties, and employment both within and outside the home. As a result, women find themselves more vulnerable to the challenges posed by marital Burnout. In relationships where issues and conflicts persist, couples often display negative communication behaviors, with a deficiency in positive communication.

   The Phases of Marital Burnout Include:

   Psychological Burnout: Involves manifestations like low self-esteem, a negative mindset toward one’s partner, feelings of hopelessness and irritation with them, and an awareness of personal shortcomings.

   Exhaustion, fatigue, persistent headaches, stomach discomfort, irregular sleep patterns, loss of appetite, and overindulgence characterize Physical Burnout.

   Emotional Burnout: Encompasses a range of emotions such as anger, dissatisfaction, melancholy, frustration, emptiness, lack of motivation, feeling stuck, absurdity, emotional turmoil, and even suicidal thoughts.