In recent years, "depression" has become one of the most frequently heard and even personally experienced words in our lives. It is estimated that about 300 million people worldwide suffer from depression, while global crises and pandemics have increased this mental health issue globally by around 25%.

In Turkey, according to Ministry of Health data, antidepressant use has increased by approximately 70% in the last 11 years. Major factors behind this rapid rise include the intensity of life, financial concerns, and chronic daily stress.

6 Effective Lifestyle Changes to Prevent Depression

Protecting our mental health and staying away from the destructive effects of stress is actually possible with small but powerful changes in our daily routines. Here are the golden rules that reduce the risk of depression:

1. Regular and Quality Sleep

Chemicals such as melatonin and serotonin released during your sleep help repair the nervous system and protect you from depression. Therefore, make sure to get sufficient and deep sleep at the same hours every night.

2. Blood Sugar Balancing Nutrition

There is a direct connection between diet and mood. When blood sugar is well-controlled, sudden mood swings and risk of depression decrease. Consume fibrous and healthy foods instead of processed sugar.

3. Activate Movement Mode: Regular Exercise

Exercise is one of the strongest and most natural preventives against depression. Scientific studies show that from the 15th minute of walking or exercising, stress hormones (cortisol) in the body start to decrease and are replaced by the happiness hormone (endorphin).

4. Take Up Relaxing Hobbies

Have activities that belong to you. Taking up hobbies (painting, crafts, solving puzzles, spending time in nature, etc.) to escape stress from work and family life seriously reduces your risk of depression. Research shows that people with hobbies live longer and higher quality lives.

Natural Supplements and Healthy Fats for Mental Health

Certain micronutrients and herbal extracts that we add to our diet support brain chemistry and make our fight against stress easier.

Brain Friend: Omega-3 and Flaxseed Oil

The effect of Omega-3 fatty acids on preventing depression and supporting healthy functioning of nerve cells (neurons) has been scientifically proven.

Animal Source: Zade Vital Premium Omega 3 fish oils, which have high purity and EPA/DHA ratio, are great helpers in regulating mood.

Plant Source: Cold-pressed Zade Vital Flaxseed Oil, a rich Omega-3 (ALA) source for vegans and vegetarians, should definitely be included in the diet.

Natural Calmer: Passionflower (Passiflora) Extract

Passiflora incarnata extract calms the nervous system, helps optimize sleep patterns and reduces anxiety during the day. Zade Vital Passiflora syrup or capsule forms, which play a supportive role in the treatment of mental disorders and periodic depressive episodes, help you manage stressful periods more comfortably.