Study details and key findings

For the study, researchers analyzed data from 287,282 participants who were part of the UK Biobank database initiative.

Overall, the researchers identified seven lifestyle factors that influenced depression and found that participants who maintained at least five of them reduced their risk of depression by 57%. The seven factors include:

1.       Getting enough sleep

2.       Exercising regularly

3.       Eating a healthy diet

4.       Limiting alcohol intake

5.       Not smoking

6.       Limiting sedentary behavior

7.       Having social connections

The researchers also analyzed markers of inflammation, including C-reactive protein, which has been linked to depression, and found that a healthy lifestyle was associated with better scores.

Among a subset of 197,344 participants, researchers analyzed both lifestyle and genetic risk factors and found that healthy lifestyle habits decreased the risk of depression across participants who had an increased genetic risk. Mendelian randomization was able to confirm a causal link between lifestyle factors and depression.

"I think the biggest surprise is that if you have a favorable lifestyle, you can reduce the risk of your getting depression by 57%, which is really quite a massive amount," said Barbara Sahakian, a clinical psychologist and neuroscientist at the University of Cambridge and one of the study's authors.

How healthy habit can improve your mental health

Although medication and therapy are important tools in treating depression, there is a growing body of evidence showing that healthy habits can also help strengthen people's mental health. Here's how seven healthy habits can positively impact your mental health:

1. Get enough sleep

In the Nature study, researchers found that participants who slept an average of seven to nine hours a night reduced their risk of depression by around 22%.

"A lot of us think of sleep as a kind of a passive process, but it's an incredibly active process," Sahakian said.

Other research has also shown that good sleep habits can boost the immune system. A well-rested person can more effectively combat an infection, such as the common cold.

2. Exercise regularly

According to a study that analyzed CDC data, people who exercise regularly have fewer days of poor mental health. Separately, a recent meta-analysis found that physical activity more effectively reduced symptoms of depression than medications.

Although antidepressants generally treat depressive episodes more quickly, "physical exercise has more durable effects than an antidepressant does," said Douglas Noordsy, a psychiatrist with the Stanford Lifestyle Medicine Program.

For some people, medications can be helpful in the beginning, but then their effects fade over time. "Whereas a lifestyle change can have a more permanent and lasting effect," Noordsy said.

3. Eat a healthy diet

In the Nature study, researchers found that participants who ate healthily were less likely to experience a depressive episode. "I always recommend the Mediterranean diet or the MIND diet," Sahakian said.

In a randomized-controlled trial, college students who followed a Mediterranean diet lowered their depression scores after three weeks while students who ate a more processed diet continued to have higher scores. Several other studies have also shown that a plant-forward diet, which prioritizes vegetables, berries, whole grains, and more, can help reduce the risk of disease.

4. Limit your alcohol intake

According to the Dietary Guidelines for Americans, it's recommended that women limit their alcohol consumption to one drink a day or less and that men limit their consumption to two drinks a day or less. People who drink more than these recommended amounts have been found to have a higher risk of certain cancers, as well as an increased risk of depression.

5. Don't smoke

In the Nature study, participants who did not smoke decreased their risk of depression by 20%. People who want to quit smoking can try medications, therapy, or smoke-free apps.

6. Limit sedentary behavior

As people spend more time in front of screens instead of moving or with other people, there is growing evidence that this type of sedentary behavior can negatively impact both physical and mental health.

"The rate of mental health problems is increasing in close correlation with the deterioration in lifestyle factors," Noordsy said. "We know that long periods of being sedentary are an independent risk factor for depression, independent from how much exercise you get."

7. Have hobbies and social connections

According to a recent study published in Nature Medicine, which surveyed people in 16 countries, people ages 65 and older who had hobbies reported higher life satisfaction and less depression.

"Hobbies really involve aspects of creativity and engagement" and can "keep us connected in ways that people have been connected over generations," Noordsy said.

Overall, Sahakian said that research suggests that people can take steps to reduce their risk of depression just like they do with other chronic diseases. The same strategies that are good for physical health are also good for mental health. (Aubrey, "Shots," NPR, 9/19; Zhao et al., Nature Mental Health, 9/11)

Unmet behavioral health needs are pushing the health care system to a breaking point. Most mental health and substance use needs are worse than ever — especially for patients who are high-acuity, low-income, and/or people of color. Read on to learn  how different stakeholders can advance long-term, equitable change in behavioral health.