Saturday, March 8, 2008

DEPRESSION

Have you ever felt a prolonged sadness, have you ever felt hopeless or helpless for a prolonged time? If so you have suffered a depression. Research indicates that one in every four women and one in every six men suffer from depression at some part of there life.

SYMPTOMS

Feeling sad, anxious or empty
Feeling hopelessness
Difficulty concentrating
Difficulty remembering and making decisions
Overeating or loss of appetite
Aches, pains, headache, cramps
Digestive problems
Fatigue and less energy
Loss of interest in pleasurable activities including sex
Restlessness
Feeling helpless and worthlessness

HOW DOES EXERCISE HELP?

Research confirms that exercise can help improve symptoms of some mental health conditions such as depression. Although it isn’t fully understood how exercise reduces symptoms of depression. Some evidence proposes that exercise raises mood enhancing neurotransmitters in the brain, and boost feel good endorphins, reduces muscle tension, makes you sleep better and reduces the level of stress hormones.

Dr. Vickers-Douglas says small bouts of exercise may be a great way to get started if it’s initially too hard to do more.

EXERCISE RECOMMENDATION

30 minutes of exercise a day for a minimum of three to five days a week will significantly improve your self esteem and ease the symptoms of depression.

When choosing exercises choose activities you consider fun, which you enjoy. Some may enjoy and out door walk for a start or other may enjoy pumping iron at the gym. It’s all your choice, get started with what you desire and keep moving.

NUTRITIONAL RECOMMENDATIONS

First thing first, do not skip meals. Eat more organic food, concentrate on food rich in Vitamin B12 (liver, kidney of lamb and beef, sardines, lean beef, lamb, tuna, eggs etc) and folate also called folic acid (soybeans, kidney beans, asparagus, walnuts, spinach etc). Should not forget omega-3 fatty acid which is found in tuna.

Note that alcohol, sugar, tobacco and caffeine worsen emotional status.

References:

National Institute of Mental Health, US Department of Health and Human Services
Revolution Health, Personal Health Journal


9 comments:

Anonymous said...

I think awareness in Maldives is very low about depression. It is more common than we think. Sometimes you get labelled in society because you have a mental illness or you get therapy. That may be a reason why people try to hide it or avoid treatment.

adam said...

some good piece of info. good post

aesha said...

i went to a sort of depression couple of weeks ago

and those days i couldnt sleep well and fogot to eat. i realised that i stayed for three days without having a proper meal

its kinda scary but started to change all of it..and first step i took was going for walks, and work as hell so that ill get tired and can sleep peacefully

did it for a week and now its realy better

thanks for the info..realy helped

aesha said...

one more thing..i thought sugar helps wen we are in depression! didnt know it worsens

Anonymous said...

Good question...maybe when u think negatively, excess sugar increases the already elevated levels of insulin...or positively, it replenishes the blood glucose level that is repeatedly mobilised due to depression. It really depends on the type of sugar i guess. Yea?
-Mujey-

Al said...

a timely post, zinan.

given that clinical depression is a leading cause of suicide and we hear of a suicide attempt almost weekly, its scandalous that the health authorities are silent on the subject of depression and it's only concerned individuals such as yourself who are doing their bit.

let's hope something comes out of this.

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