Effective Ways To Treat Depression

Depression - Basic intro, Risk factor, Causes, Effective treatment, Exercises, Food.

Hi! Everyone, I hope you all are well. Today, Depression is a major depressive disorder, common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person's ability to function at work and at home. So, read the full post for complete information about depression.

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Q -  What is Depression?

• Depression is a common and serious medical illness that negatively affects how you feel, the way you think, and how to act. Depression affects an estimated one in 15 adults (6.7%) in any given year. And one in six people (16.6%)   will experience depression at some time in their life. Depression can strike at any time, but on average, first appears during the late teens to mid-20s. Women are more likely than men to experience depression. Some studies show that 1/3 of women will experience a major depression episode in their lifetime

• Depression symptoms can vary from mild to severe and can include:-     

1. Feeling sad or having a depressed mood. 
2. Loss of interest or pleasure in activities once enjoyed.
3. Changes in appetite-weight loss or gain unrelated to dieting.
4. Trouble sleeping or sleeping too much.
5. Loss of energy or increased fatigue.
6. Increase in purposeless physical activity or slowed mvements and speech.
7. Feeling worthless or guilty.
8. Difficulty thinking, concentration or making decisions.
9. Thoughts of death or suicide.

•  Symptoms must last at least 2 weeks for a diagnosis of depression.

Q -  Major risk factors for Depression?

       Depression can affect anyone - even a person who appears to live in relatively ideal circumstances.

       several factors can play a role in depression:-

• Biochemistry - Differences in certain chemicals in the brain may contribute to symptoms of depression.

• Genetics - Depression can run in families. e.g., if one identical twin has depression, the other has a 70% chance of having the illness sometime in life.

• Personality - People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appears to be more likely to experience depression.

• Environmental factors - Continuous exposure to violence, neglect, abuse, or poverty may make some people more vulnerable to depression.

Q -  Causes?

• Abuse - Past physical, emotional abuse can increase the vulnerability to clinical depression later in life.

• Certain Meditation - Some drugs, such as isotretinoin, the antiviral drug interferon-alpha, and corticosteroids, can increase your risk of depression.

• Conflict - Depression in someone who has the biological vulnerability to develop depression may result from personal conflicts or disputes with family members or friends.

• Death or a Loss - Sadness or grief from the death or loss of a loved one, though natural, may increase the risk of depression.

• Major Events - Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring. However, the syndrome of clinical depression is never just a 'normal' response to stressful life events.

• Other Personal Problems - Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can contribute to the risk of developing clinical depression.

• Serious Illness - Sometimes depression co-exists with a major illness or may be triggered by another medical condition.

• Substances Abuse - Nearly 30% of people with substance abuse problems also have major or clinical depression. even if drugs or alcohol temporarily make you feel better, they ultimately will aggravate depression.

Q -  Treatments?

• Get in a Routine - If you are depressed, you need a routine. Depression can strip away the structure from your life. One day melts into the next. Setting a gently daily schedule can help you get back on track.

• Set Goals - When you're depressed, you may feel like you can't accomplish anything. that makes you feel worse about yourself. To push back, set daily goals for yourself. As you start to feel better, you can add more challenging daily goals.

• Get Enough Sleep - Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse. You can start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom-no computer and no Tv. In time, you may find your sleep improves.

• Take an Responsibilities - When you're depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't stay involved and haring daily responsibility can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.

• Do Something New - When you're depressed, you're in a rut, Push yourself to do something different. Go to a museum. Pick up a used book and read it. When we challenge ourselves to do something different, there are chemical changes in the brain. "Trying something new alters the level of dopamine, which is associated with pleasure, enjoyment, and learning."

• Try to Have Fun - If you're depressed, make time for things you enjoy. What if nothing seems fun anymore? that's just a symptom of depression, you have to keep trying anyway. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.

Q -  Exercise to ease Depression?

       

       It boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways:-

• Set off that Runner's high - When it comes to workouts that fight depression, aerobic exercise. While the correct "dose" of depression-fighting exercise is up for debate, do exercise at least for 20 to 30 minutes most days of the week.

• Build your Muscles - Boost your strength, boost your happiness. Strength training is about mastery and control in depression. It requires full attention and concentration. more importantly, people can see the results, the outline of the muscles forming, from dedication and training. Just be sure to start slowly.

• Bounce -  Want something super simple to break you out of a funk at least temporarily? Be bouncy then you don't need to jump, but bend your knees and bounce as quickly as you can for a few minutes. This is an easy way to oxygenate your brain and get some endorphins flowing.

Q -  Yoga?

       Eastern traditions such as yoga have a wonderful anti-depressant effect in that they improve flexibility, involve mind to its fullness, which breaks up repetitive negative thoughts, increase strength, make you aware of your breathing, improve balance, and contain a meditative component. 

• Balasana (Child pose) -  It helps calm your brain and relief stress and anxiety. It generally stretches your lower back and hips, enabling your body to relax and helping you deal with your depression.

• Se Thu Bandhasana (Bridge pose) -  It strengthens the back muscles and relief a tired back. It helps you relax and works wonders for people suffering from stress, anxiety, and depression. It opens up your heart, making you feel light and at ease.

• Halasana (Plow pose) - Halasana reduces the strain on your back and enhances your posture. It calms your brain, gives it a good stretch, and reduce stress. It is one of the best calming poses for the nervous system.

• Savasana (Corpse pose) - It rejuvenates you and helps your body relax and calm mind. It reduces blood pressure and helping you deal with your depression. 

Q -  Foods for helping depression?

• Selenium - Increasing selenium intake might help improve mood and reduce anxiety, which may help make depression more manageable. Selenium is present in a variety of foods including -  Wholegrains, Brazil nuts, Some seafood and organ meats.

• Vitamin D - It may help improve the symptoms of depression. Food that can provide vitamin D include -  Oily fish, Fortifies dairy products, Beef Liver, and Eggs.

• Omega-3 Fatty Acids - It might help with depressive disorders. Good sources of omega-3 fatty acids include -  Flax seeds, Chia seeds, and Walnuts.

• Eat fresh, Plant-based foods and take a diet that is rich in fresh fruits and vegetables.

• Eat nuts, Pumpkin seeds, Turkey, and Chickpeas.

• Avoid alcohol, Refined foods, processed oils, and caffeine. 

Follow all these exercises, yoga posture, and eat foods for helping you deal with your depression. Many Problems One Solution Dailyhealthshots. Stay Fit! Stay Healthy!

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