Attracting negativity, feeling depressed, losing interest in your favorite activities can all be symptoms of depression. If you too have noticed such symptoms, then are you also a victim of depression? Depression problem is a mental illness and it is increasing day by day.
However, the increasing incidence of depression is a serious concern for all of us. People often dismiss it as stress. But it is very important to control it on time, otherwise it can lead to some serious mental illness or suicide. If this problem increases too much, then it will have a bad effect on your personal and work life as well.
At the same time, many people start taking different types of drugs for depression and anxiety. Let us tell you that the drugs work only for a short time, when their effect wears off, this problem can bother you again.
That’s why Health Shots talked to the experts about it. Experts have discussed some permanent solutions to this problem. So let’s find out how to get this problem under control.
Here are the statistics of depression
According to the data published by the World Health Organization, in 2015, 300 million people worldwide suffered from depression. Meanwhile, 4.3 percent of the world’s population suffers from depression. According to the National Health Survey 2015-16, one in 20 people in India suffers from mental health problems such as depression. At the same time, this problem mostly affects people from 15 to 49 years old.
Let’s first look at some of the common symptoms of depression.
In a depressed state, a person becomes tense and depressed. In addition, he likes to be alone away from people.
Losing interest in all the things you once loved.
Complications such as shortness of breath and increased heart rate appear.
Feeling of lethargy and lack of energy.
Lack of sleep or too much sleep.
Surrounded by negative thoughts. Also headaches and inability to concentrate on anything.
Reducing the usual diet or increasing it more than necessary.
Anxiety can cause problems like loose motions and vomiting.
Ability to focus on something.
On the other hand, dry mouth and dizziness are also common symptoms due to being in depression for a long time.
Muscle tension, chest tightness and feeling tired.
This way you can get yourself out of depression
Malvika Athawale, a nutritionist at EatRight Nutrition Clinic, Andheri West, Mumbai, says problems like depression and anxiety are commonly seen in the youth. But now, little by little, it is taking over young children.
It is very important to control it on time, otherwise it can cause many other mental problems later. Experts say that it is not necessary to take medication every time to deal with mental problems such as anxiety and depression. If you want, you can also manage it by making some necessary changes in your daily routine.
1 night sleep on time
Experts believe that if a person is suffering from depression, it is more important for them to get enough sleep. Because you wake up at night, 100 things come to your mind. Which works to suddenly cause your problem. In such a situation, it is necessary to sleep at least 6 to 8 hours.
2 Spend time with yourself
Malvika Athawale says that if anyone can help you with a problem like depression, it’s yourself. Because no one understands your emotions and mind better than you. In such a situation, try to spend at least 30 minutes a day with yourself. Also, you can include your hobbies like drawing, dancing, poetry, reading books, etc. in your daily routine.
3. Spend time in nature
Many studies have shown that spending time in nature improves a person’s mood. On the other hand, make it a habit to go for a walk at any time in the morning or evening, while walking in the middle of nature can improve the symptoms of depression. It also reduces the chances of other problems like mental disorders. Also try to keep yourself as active as possible.
4. Do what you love
People with depression often feel tired, lethargic, and lethargic. So try to do what you like. At the same time, it can keep your mind calm and give you proper happiness for a while. At the same time, it boosts your energy level and also boosts your mood so that you can participate in other such activities in the future to get away from negativity.
5. Keep yourself physically active
You can participate in activities like exercise and yoga to keep yourself active. Also participate in your favorite sports. It helps to take your attention away from negative things. If you have trouble with upright exercises at first, start with easy exercises like walking. Keeping yourself physically active will keep your blood flowing and help you feel refreshed from the inside out.
One of the best ways to deal with problems like depression and anxiety is to practice meditation. Even if you don’t suffer from depression, practicing meditation will still benefit you. Meditation helps you stay calm and focus on the positive.
Now know the nutritional tips to overcome depression
According to 1 expert nutritionist Malvika Athavale, to keep yourself calm in a state of anxiety, you should consume cold water at least 2 times a day along with pine. It keeps your mind calm.
2 Experts recommended drinking a glass of warm milk mixed with walnut powder before going to bed. It helps you deal with mental problems like depression.
3 If you suffer from depression, then be sure to tip in the evening meal, it will keep you fresh. Also, avoid any drinks containing caffeine as it can cause problems like insomnia.
4. If you are suffering from depression problem then it is important to avoid alcohol first. Most people start using alcohol to mask their feelings of anxiety and depression. However, instead of reducing your problem, it increases it many times faster.
5. In the case of depression, many people ignore the diet in their rules, in such a case, problems such as sudden weight loss appear, while some people start consuming such foods that increase their weight. Depression affects your appetite.
In such a situation, it is important to follow a proper diet plan to keep your physical health balanced. Include all the healthy foods in your diet plan that can help you fight depression.