Sometimes, in cases of signs of depression without major depression, or in cases of dysthymia, it is sufficient to organize a lifestyle healthier for a while, such as going to bed early, exercising more, and eating a balanced diet, to feel better. But other means can help to avoid sinking into depression, and especially to avoid relapses after a first depression. Indeed, several studies show that about half of people suffering from depression suffer from it more than once in their lifetime.⁷⁶.

Activities, relationships, spirituality

– Exercise regularly⁹¹ and the intensity and frequency of exercise increases its effect. People who have practiced regular physical exercise would even be protected from depression between 2 and 9 years after stopping this activity.

– Do not hesitate to open up about what you feel with the people around you when you feel depressed.

– If necessary, seek help from a psychologist, social worker or trained psychotherapist (see Psychotherapy).

– Do not be too demanding of yourself.

– Live in the present moment. Avoid harboring negative thoughts, rehashing the past or anticipating the future.

— Practice mindfulness meditation (mindfulness-based cognitive therapy (MBCT) for Depression⁹² developed to reduce depressive attacks.

– Get to know each other better and undertake projects.

– Recognize and overcome your fears.

– Nurture a form of spirituality.

Food

If you can’t end depression just by eating, you can probably make it worse by bad choice food. But relapse can also be prevented by good choices. Depending on the case, a dietitian or naturotherapist can help establish the appropriate diet.

– Ensure a sufficient daily intake of nutrients. According to the naturotherapist JE Pizzorno, the recommendations offered to the population in the food guides to maintain optimal health remain the same in the event of depression.⁸. He does recommend a multivitamin and mineral supplement, however.

– Consume more fatty fish (such as mackerel, herring and salmon), because their flesh is rich in omega-3 fatty acids, an essential nutrient.

– Also make sure to consume foods rich in folic acid, such as organ meats, legumes and dark green leafy vegetables. Some pasta and breakfast cereals are fortified with folic acid.

– A study showed that the Mediterranean diet lowered the risk of depression⁹³. A diet containing a lot of processed products in this study increases the risk of depression by 58%. On the contrary, the Mediterranean diet decreases the risk of depression by 30%. How can a diet act so much on depression? No doubt by providing omega-3, antioxidants, folate, and perhaps other elements …

In order to prevent a relapse, it is advisable to continue all treatments (whether taking drugs or natural health products as well as psychotherapy) from 6 months to 24 months after complete recovery.

If treatment is stopped as soon as the person feels cured, the risk of relapse would exceed 50%. At this time, the disease may be more difficult to treat. Depression is also more likely to become chronic., hence the importance of taking charge to prevent depressive episodes (treatment, psychiatric follow-up, psychotherapy, and lifestyle changes).