Whether you use exercise to help you calm down when you’re feeling anxious or spend time with friends and family to cheer you up when you’re feeling low, it’s no secret that the lifestyle choices we make can influence our mental health.

But according to a new study published this week, healthy lifestyle habits don’t just have the power to help us manage pre-existing mental health conditions – they can reduce the risk of us developing them, too.

The study, published in the journal Nature Mental Health and based on the data of almost 300,000 people, identifies seven healthy lifestyle factors that researchers say could help to reduce someone’s risk of developing depression. In fact, the study’s authors reported that these lifestyle factors could even play a more important role than genetic risk factors when it comes to the condition. 

“Although our DNA – the genetic hand we’ve been dealt – can increase our risk of depression, we’ve shown that a healthy lifestyle is potentially more important,” said Barbara Sahakian, a co-author of the study and a professor in the department of psychiatry at the University of Cambridge.

“Some of these lifestyle factors are things we have a degree of control over, so trying to find ways to improve them – making sure we have a good night’s sleep and getting out to see friends, for example – could make a real difference to people’s lives.”

The seven lifestyle factors the study identified as important to reducing the risk of depression were:

• Eating a healthy diet
• Regular physical activity
• Never smoking
• Limiting alcohol consumption to moderate amounts
• Frequent social connection
• Getting adequate sleep
• Keeping sedentary behaviour to a minimum 

They identified these factors by examining the data of almost 290,000 people from the UK Biobank over a nine-year period. 13,000 of those included in the study had depression.

It’s important to note that avoiding or ‘curing’ depression isn’t as simple as eating a few vegetables and getting a good night’s sleep. There are a myriad of factors that can contribute to your risk of developing depression, from your genetics to situational factors such as taking the contraceptive pill or going through a life-changing event such as losing a job or bereavement.

However, what this study does show is that making more healthy choices could proactively help to strengthen your mental health even if your genetics are predisposed to depression – and that’s a good thing. 

If you’ve struggled with your mental health in the past, it can sometimes feel as if there’s nothing you can do to avoid the odd wobble or dip, but this study is proof that our lifestyle can play just as big a role as our genetics when it comes to our mental wellbeing.

That’s not to say making positive changes is easy, especially when you’re struggling with your mental health. Conditions such as depression and anxiety can make the idea of getting out of bed feel exhausting, let alone going for a run, seeing friends or cooking a healthy meal.

The key is starting small – perhaps heading out for a 10-minute walk around the block or chatting on the phone with a long-distance friend. You probably won’t notice a difference at first, but you can relax in the knowledge that simply making these choices can have a positive impact in the long term. 

And of course, making these healthy choices – whether that’s increasing the number of plants you consume in a week or making an effort to move more throughout the day – can benefit more than just your mind. From increased energy levels to improved longevity, making healthy choices can have a transformative impact on both your mind and body.

The hardest part is getting started – so take this article as a sign to give it a go. 

Images: Getty