World Health Day is celebrated every year on 7th April which is also the foundation day of World Health Organization. This day is observed to draw attention to any current health issue. This year ‘Depression: Let’s Talk’ is the theme.
WHAT IS DEPRESSION?
This is a mental disorder characterized by relentless sadness, disinterested in activities which you enjoy usually and the inability to carry out daily chores for two weeks at least. Other symptoms include:
• Energy loss
• Appetite change
• Sleeping less or more
• Lack of concentration
• Feelings of guilt, worthless or suicide or self-harm
This mental illness is not finicky and nobody is resistant to it. It affects people of all ages. World Health Organization has warned that mental illness will be next to HIV/Aids.
From getting enough sleep to engaging in activities like a hobby can boost mood as well as prevent depression to great extent. Let us know how it can be prevented and treated if affected.
HOW TO PREVENT AND TREAT DEPRESSION
GET QUALITY SLEEP
Sleep disturbances are common and not getting a proper one puts you in a terrible mood. Ensure that you go to bed daily at the same time everyday. Turn off laptop and mobile phones a little before that.
Exercise maintains overall health as well as boosts your mood. Just a twenty minute exercise would do as that helps to reduce cortisol or stress hormone levels and keep you fit. Whether you have depression or not exercise is always beneficial. Moving your body releases happy-making endorphins.
KEEP BLOOD SUGAR LEVELS UNDER CONTROL
An increase in sugar levels makes you more lousy. Ensure to consume regular timely quality meals and snacks on time. Even those who are suffering from the disorder should never skip meals and ensure glucose levels are not high.
KNOW YOUR LIMITS
It is good to stay busy but too much of anything makes it highly stressful which can lead to that psychological state. Create a balance between work, family and other commitments. Know your limits. Do not blame yourself for each and everything. Do not berate mentally the character you are or what you have been doing or have done. Accept what you cannot change and emphasize on what can be changed. Try having realistic expectations.
Have a positive attitude towards life. Try to get rid of negative and brooding thoughts. Encourage yourself and people around you to think positively. Do not keep yourself in company of people who make you feel negative about yourself.
To maintain a good mental and physical well being a balanced diet and exercise go hand in hand. Avoid alcohol and consumption of caffeine as much as possible. Ensure that your diet is rich in vegetables, nuts, fruits, whole grains and fish. Do not cut out fats from your diet completely. Intake of omega 3 polyunsaturated fatty acids found in fishes like trout, mackerel, salmon and sardines are advantageous for the body. Having dry fruits like walnuts, flaxseeds and almonds in moderate amounts are also beneficial.
Anti-depressants enhance serotonin levels. One can also eat food that boost these levels naturally and certain fishes do help in boosting them. Ensure your diet contains enough proteins. Caffeine reduces these levels so keep a watch on its consumption.
TALK AND EXPRESS
Consult a psychiatrist or a therapist. Do not consider it as something you should hide. You can even talk to someone with whom you can talk and can trust upon. Express how you feel inside. Sometimes finding a trustworthy person can make all the differences.
Nurture the inner you. This mental illness needs a complete investigation of body, mind, relationships, work and so much more, so do not hesitate to consult a specialist. Engaging in activities that you enjoy will give a sense of purpose will surely enhance our mood and reduce the risk of developing this condition.