A new study sheds light on another benefit of a healthy lifestyle — it may reduce risk of depression. The study, published in Nature Mental Health, looked at factors including lifestyle, genetics, brain structure and immune and metabolic systems to identify the underlying mechanisms that explain the association.
By examining data from almost 290,000 people — of whom 13,000 had depression — followed over a nine-year period, the team was able to identify seven healthy lifestyle factors linked with a lower risk of depression. These were:
- moderate alcohol consumption
- healthy diet
- regular physical activity
- healthy sleep
- never smoking
- low-to-moderate sedentary behavior
- frequent social connection
Of all these factors, having a good night’s sleep — between seven and nine hours a night — made the biggest difference, reducing the risk of depression, including single depressive episodes by 22%.
Moderate alcohol consumption decreased the risk of depression by 11%, healthy diet by 6%, regular physical activity by 14%, never smoking by 20%, and low-to-moderate sedentary behavior by 13%.
Study co-author Professor Barbara Sahakian, from the Department of Psychiatry at the University of Cambridge, said: “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. “Some of these lifestyle factors are things we have a degree 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.”
We believe that dietary supplementation can also make a real difference in helping improve quality of life in tandem with healthy lifestyle. Our CitruSlim® featuring LJ100® have both been shown to help promote better mood.
In one study (Talbott, in-house, 2007), 50 moderately overweight men and women participated in a 6-week program of stress management, nutrition intervention, and exercise; 40 were given 50mg of LJ100 + Citrus Bioflavanoids (Bergamonte®), and 10 were given placebo. Those in the supplement group not only showed more weight and body fat loss compared to the placebo group — their cortisol:testosterone ratio reduced by 15%, compared to a 7% increase in the placebo group. And there was an improvement in global mood profile.
In another study (Talbott J Int Soc Sports Nut 2013) 64 subjects (32 men and 32 women) were randomized to receive 200 mg/day of LJ100 or placebo for 4 weeks. LJ100 group showed significant improvements for Tension (−11%), Anger (−12%), and Confusion (−15%) compared to placebo. Stress hormone profile (salivary cortisol and testosterone) was significantly improved by LJ100, with reduced cortisol (−16%) and increased testosterone (+37%).
The days are undeniably getting darker, and people tend to need a mood lift during this time of year. Consider formulating supplements containing mood-support ingredients and adding LJ100®. For ideas and more info, please contact us and visit www.hpingredients.com