What Can We Do for Depression-Free Days? A Guide to Protecting Mental Health

In recent years, "depression" has become one of the most frequently heard words in our lives, and even one that we experience firsthand. While it is estimated that approximately 300 million people worldwide suffer from depression, global crises and pandemics have increased this mental health problem by around 25% globally.

In Türkiye, according to data from the Ministry of Health, the use of antidepressants has increased by approximately 70% in the last 11 years. Major factors behind this rapid increase include the demands of daily life, financial worries, and chronic daily stress.

6 Effective Lifestyle Changes to Protect Yourself from Depression

Protecting our mental health and avoiding the destructive effects of stress is actually possible with small but powerful changes we can make to our daily routines. Here are the golden rules for reducing the risk of depression:

1. Regular and Quality Sleep

Chemicals like melatonin and serotonin, released in your body while you sleep, help repair your nervous system and protect you from depression. Therefore, try to get enough deep sleep at the same time every night.

2. Diet that Balances Blood Sugar

There is a direct link between diet and mood. When blood sugar is kept under regular control, the risk of sudden mood swings and depression also decreases. Consume fiber-rich and healthy foods instead of processed sugars.

3. Turn on Movement Mode: Regular Exercise

Exercise is one of the most powerful and natural preventative measures against depression. Scientific studies show that stress hormones (cortisol) in the body begin to decrease and be replaced by happiness hormones (endorphins) starting from the 15th minute of walking or exercising.

4. Take up hobbies that relax the mind.

Have hobbies that keep you company. Taking up hobbies that help you escape the stresses of work and family life (painting, crafts, puzzles, spending time in nature, etc.) significantly reduces your risk of depression. Studies show that people with hobbies tend to live longer and better lives.

Natural Supplements and Healthy Fats for Mental Health

Adding certain micronutrients and herbal extracts to our diet can support brain chemistry, making it easier to cope with stress.

Brain-Friendly: Omega-3 and Flaxseed Oil

The effectiveness of Omega-3 fatty acids in preventing depression and ensuring the healthy functioning of nerve cells (neurons) has been scientifically proven.

• Animal Source: High purity and EPA/DHA ratio. Zade Vital Premium Omega 3 Fish oils are a great aid in regulating mood.

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

Natural Calming Agent: Passionflower (Passiflora) Extract

Passiflora incarnata extract helps optimize sleep patterns and reduce daytime anxiety by calming the nervous system. It plays a supportive role in the treatment of mental disorders and seasonal depressive episodes. Zade Vital Passiflora Syrup or capsule forms help you manage stressful periods more easily.

References: World Health Organization (WHO) Mental Health Data, Verywell Mind Depression Statistics, Statista, BBC Health.