Why Women Are More at Risk for Depression Than Men
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Stick to a healthy diet. There's evidence that (yes, a Mediterranean diet, chockful of fruits, vegetables and whole grains) can help reduce symptoms of depression. It makes sense: About 95 percent of serotonin, a neurotransmitter that helps regulate our moods, is produced in your gastrointestinal tract.
Avoid alcohol. A depressant, lowers the levels of serotonin, the feel-good chemical that regulates mood, in your brain. So, overindulging may cause your depression to worsen. The American Heart Association recommends women have only one drink or less per day.
Practice age-old calming techniques. Meditation, yoga and focused breathing exercises lower stress levels and may help treat depression. When we slow our breathing, it regulates your heart rate and calms down your body. A study out of Boston University School of Medicine also found evidence that yoga — which incorporates — can provide relief not only while you're doing it, but also cumulatively, over time, as well.
Reach out. Spend time with friends and family to build social support. And let's not forget the power of interaction. A study in The American Journal of Psychiatry focused on 106 modifiable factors that might affect people's risk of depression and found that, according to a coauthor of the study, “far and away the most prominent of these factors was the frequency of confiding in others.”
Why Are Women More at Risk for Depression
Hormonal changes are just one reason they re twice as likely to be diagnosed
Getty Images Ask most mental health professionals about the gender mix of their patients with depression and they're likely to report that most are women — who are almost twice as likely as men to be diagnosed with the condition, according to the Mayo Clinic. But ask experts why there's such a disparity between genders, and you'll end up with a complex web of potential reasons, including women's hormonal differences and the fact that they're generally more willing to seek help. The good news is that once depression is diagnosed, it can be treated. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Here's what to know about women and depression — and how to get help.Hormonal differences
Depression can occur at any age, and for a variety of reasons (a family history of the disorder can make you more prone). But women are particularly vulnerable during times of hormonal fluctuations — typically between the beginning of puberty and menopause. Hormones such as estrogen and progesterone affect serotonin, a feel-good chemical messenger that encourages feelings of well-being. When hormone levels drop, serotonin levels decrease, sometimes bringing on a maddening shift in mood. That makes the reproductive years a prime time for depression. So is the transition into menopause, known as perimenopause. Adding to melancholy mood: hot flashes and night sweats, which can lead to a lack of sleep. According to the Centers for Disease Control and Prevention, not getting enough shut-eye plays a role in mood and . AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. .) Flowers & Gifts 25% off sitewide and 30% off select items See more Flowers & Gifts offers > "Women also live longer and spend a longer period of time alone after losing a loved one, and are at increased rates for financial instability and isolation,” says Helen L. Coons, clinical director for Women's Behavioral Health & Wellness at the University of Colorado School of Medicine's Department of Psychiatry. There are also psychosocial issues that affect women, notes Coons. They are more likely to experience abuse — emotional, physical or sexual, which can place them at an increased risk for depression. “Even as adolescent girls. they see more incidences of sadness and self-esteem, which carry across our lifespan,” says Coons. Women are also more likely to internalize emotions than their male counterparts. “We tend be more stressed, we tend to worry more, we tend to ruminate a little more,” says Coons. “That destabilizes things like sleep and mood.” AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. in the U.S. “It is important that we normalize the fact that men get depressed and that it is acceptable to seek help from family, friends and professionals."Treatment and coping strategies
Depression can be treated with talk therapy, antidepressants, or a combination of the two. More than 15 percent of women take antidepressants, often selective serotonin reuptake inhibitors (SSRIs), a class of antidepressants that includes Prozac and Zoloft. These drugs act on the serotonin system that affects mood and anxiety. But taming depression is often possible without downing a pill. Milder forms of the disorder, especially, can be managed with coping strategies, such as: Get moving. Engaging in healthy behaviors can help to move the depression along, says Bruce Sutor, M.D., a psychiatrist at the Mayo Clinic in Rochester, Minnesota. Probably the simplest, most effective treatment is exercise. A 2016 study in the Journal of Psychiatric Research found that regular moderate intensity aerobic exercise had “a large and significant antidepressant effect in people with depression, (including [major depressive disorder]).” What's more, it appears that even modest levels — say, taking a brisk walk around the neighborhood — may have benefits.Stick to a healthy diet. There's evidence that (yes, a Mediterranean diet, chockful of fruits, vegetables and whole grains) can help reduce symptoms of depression. It makes sense: About 95 percent of serotonin, a neurotransmitter that helps regulate our moods, is produced in your gastrointestinal tract.
Avoid alcohol. A depressant, lowers the levels of serotonin, the feel-good chemical that regulates mood, in your brain. So, overindulging may cause your depression to worsen. The American Heart Association recommends women have only one drink or less per day.
Practice age-old calming techniques. Meditation, yoga and focused breathing exercises lower stress levels and may help treat depression. When we slow our breathing, it regulates your heart rate and calms down your body. A study out of Boston University School of Medicine also found evidence that yoga — which incorporates — can provide relief not only while you're doing it, but also cumulatively, over time, as well.
Reach out. Spend time with friends and family to build social support. And let's not forget the power of interaction. A study in The American Journal of Psychiatry focused on 106 modifiable factors that might affect people's risk of depression and found that, according to a coauthor of the study, “far and away the most prominent of these factors was the frequency of confiding in others.”