1. Hu nneɛma a ɛde adwennwene ba na di so: Hu nneɛma a ɛde adwennwene ba w'asetenam na hwehwɛ akwan a wobɛfa so adi so yiye.
Eyi betumi ayɛ ahye a wɔde bɛto hɔ, nneɛma a ɛbɛma obi anya ahotɔ, ne mmoa a obenya afi nnamfo anaa oduruyɛfo bi hɔ.
2. Yɛ honam fam adwuma daa: Wɔakyerɛ sɛ apɔwmuteɛteɛ ma w'ani gye na ɛtew adwenemhaw ho nsɛnkyerɛnne so.
Fa simma 30 si w'ani so sɛ nnawɔtwe biara wobɛyɛ honam mu nneɛma bi a emu yɛ den.
3. Da yiye: Da yiye, da sɛnea ɛsɛ, na da sɛnea ɛsɛ bere a wode bɛda.
Sɛ obi anna yiye a, ebetumi ama adwenemhaw a obi anya no mu ayɛ den.
4. Di aduan a ahoɔden wom: Aduane a ahoɔden wom a nnuaba, atosode, awi ne protein pii wom betumi aboa ma woadi adwenemyareɛ so.
Kwati nnuan a wɔanoa mu ne asikre pii, kɔfe, ne nsã.
5. Nya nnipa pii a wɔbɛboa wo: Fa nnipa a wɔwɔ adwempa a wobetumi aboa wo na wɔahyɛ wo nkuran atwa wo ho ahyia.
6. Fa w'adwene si nneɛma so na tew w'ahome: Adwennwen, home a w'ahome yiye, ne nneɛma foforo a wode bɛhome betumi aboa ma adwennwen so atew na w'ani agye.
7. Hwehwɛ mmoa a efi animdefo hɔ: Sɛ w'ani so yɛ wo totɔtotɔ a, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ mmoa afi adwenemyare ho nimdefo hɔ.
Sɛ obi nya ho kwan ntɛm a, ebetumi ama yare no ho ayɛ den.
8. Fa botae ahorow a wubetumi adu ho sisi w'ani so: Sɛ́ wobɛyɛ nnwuma akɛse no, kyekyɛ mu nketenkete na ama woatumi ayɛ pii.
9. Yɛ nneɛma a w'ani gye ho: Yɛ nneɛma a wode gyigye w'ani na ɛma w'ani gye.
10. Kyerɛ nneɛma ho anisɔ: Fa w'adwene si nneɛma pa a w'ani gye ho wɔ w'asetenam no so na da nneɛma no ho anisɔ adi.
Eyi betumi aboa ma woasesa w'adwene na ama w'ani agye.
11. Sua wo ho ade: Sua adwenemhaw ne ɛho nsɛnkyerɛnne ho ade sɛnea ɛbɛyɛ a wubetumi ahu no ntɛm na woahwehwɛ mmoa bere a ɛho hia no.
12. Hwehwɛ mmoa wɔ adwenemhaw afoforo ho: Adwene mu haw afoforo te sɛ dadwen anaa adwennwen a wɔbɛhwɛ ho aduru betumi aboa ma adwenemhaw ansɛe.
13. Hwɛ w'adwenemyareɛ so: Hwehwɛ wo ho mu daa na hwehwɛ wo adwenemyareɛ mu.
Sɛ wuhu sɛ w'adwene ne wo nneyɛe asesa a, hwehwɛ mmoa.
14. Kwati ankonamyɛ: Kɔ so ne wo nnamfo ne w'abusuafo mmɔ, na fa wo ho hyɛ dwumadi ahorow mu.
Ankonamyɛ betumi ama adwenemhaw a obi anya no mu ayɛ den.
15. Nya ayamye ma wo ho: Da ayamhyehye adi na kwati sɛ wobɛka nsɛm a ɛmfata akyerɛ wo ho.
Fi ayamye ne ntease a wode bɛma w'adamfo no ara mu ne wo ho nni.
Kae sɛ, banbɔ ne ade titiriw, nanso sɛ w'ahyia adwenemhaw ho nsɛnkyerɛnne a, ɛho hia sɛ wohwehwɛ mmoa fi adwenemyare ho nimdefo hɔ.
Sɛ wonya mmoa ne ayaresa a ɛfata a, wubetumi adi adwenemhaw so, na woatumi anya asetena a abotɔyam wom.
Mendelson T, Tandon SD: Prevention of Depression in Childhood and Adolescence. Child Adolesc Psychiatr Clin N Am. 2016, 25 (2): 201-18.
Cuijpers P: Indirect Prevention and Treatment of Depression: An Emerging Paradigm? Clin Psychol Eur. 2021, 3 (4): e6847.
Bird MJ, Parslow RA: Potential for community programs to prevent depression in older people. Med J Aust. 2002, 177 (S7): S107-10.
Whyte EM, Rovner B: Depression in late-life: shifting the paradigm from treatment to prevention. Int J Geriatr Psychiatry. 2006, 21 (8): 746-51.
Barrera AZ, Torres LD, Muñoz RF: Prevention of depression: the state of the science at the beginning of the 21st Century. Int Rev Psychiatry. 2007, 19 (6): 655-70.
Berk M, Woods RL, Nelson MR, Shah RC, Reid CM, Storey E, Fitzgerald SM, Lockery JE, Wolfe R, Mohebbi M, Murray AM, Kirpach B, Grimm R, McNeil JJ: ASPREE-D: Aspirin for the prevention of depression in the elderly. Int Psychogeriatr. 2016, 28 (10): 1741-8.
['Abɔdin: ayaresa']
['Wɔayɛ wɛbsaet yi sɛ wɔmfa nkyerɛkyerɛ na wɔnka ho asɛm kɛkɛ, na ɛnyɛ sɛ wɔde ayaresa ho afotu anaa adwumakuw bi mmoa rema.']
['Ɛnsɛ sɛ wɔde nsɛm a wɔde ama no di dwuma de hwehwɛ yare anaa yare bi ho ayaresa, na ɛsɛ sɛ wɔn a wɔrehwehwɛ ayaresa ho afotu no ne oduruyɛfo a ɔwɔ tumi krataa di nkitaho.']
['Yɛsrɛ wo hyɛ no nsow sɛ amemene no mu mfiri a ɛma nsɛmmisa ho mmuae no nyɛ pɛpɛɛpɛ bere a ɛfa akontaahyɛde ho no. Sɛ nhwɛso no, nnipa dodow a wɔanya yare pɔtee bi.']
["Hwehwɛ afotu fi wo dɔkota anaa ayaresafo a wɔfata hɔ bere biara wɔ yareɛ ho. Nnyae ayaresa ho afotuo a wɔn a wɔn ho akokwaw de ma no ho adwenemu anaa twentwɛn wo nan ase sɛ worebɛhwehwɛ esiane biribi a woakenkan wɔ wɛbsaet yi so nti. Sɛ ɛyɛ wo sɛ wowɔ yareɛ ho nsɛmmisa a, frɛ 911 anaa kɔ ayaresabea a ɛbɛn wo pɛɛ ntɛm ara. Saa wɛbsaet yi anaa dwuma a wode di no mma wonnya oduruyɛfo ne ɔyarefo ayɔnkofa biara. BioMedLib anaa n'adwumayɛfoɔ anaa obiara a ɔde ne ho bɔ wɛbsaet yi ho dawuro biara nni mu, a ɛkyerɛ anaa enni mu, fa nsɛm a wɔde ama wɔ ha anaa dwuma a wɔde di no ho."]
['Disclaimer: copyright']
["Digital Millennium Copyright Act a w'atwe no afe 1998 wɔ U.S. Mmara 17 § 512 (DMCA) no ma wɔn a w'wɔ tumi sɛ wɔtwe wɔn ho fi nneɛma a wɔde agu intanɛt so ho kwan."]
['Sɛ wogye di sɛ wo nsɛm anaa nneɛma bi a ɛwɔ yɛn wɛbsaet anaa yɛn dwumadie mu no to wo mmara a woahyehyɛ no so a, wo (anaa wo dwumadifoɔ) bɛtumi de nkaebɔ ama yɛn de apɛ sɛ yɛyi nsɛm anaa nneɛma no firi hɔ anaa yɛsi ho kwan.']
["Ɛsɛ sɛ wɔde nkaebɔ fa e-mail so kɔma wɔn (hwɛ 'Contact' section ma e-mail address)."]
['DMCA hwehwɛ sɛ wo dawurubɔ a ɛfa mmara a obi abu so ho no de nsɛm a edidi so yi ka ho: (1) nkyerɛwde a ɛkyerɛ adwuma a mmara bɔ ho ban a obi abu so no; (2) nsɛm a wɔkyerɛ sɛ obi abu so no ne ɛho nsɛm a ɛfata a ɛbɛma yɛahunu faako a saa nsɛm no wɔ; (3) wo nkitahodi ho nsɛm, a wo address, fon number ne email ka ho; (4) krataa a woakyerɛ sɛ wowɔ gyidie pa sɛ nea woabɔ ho dawuru no nni mmara no wura anaa nea ɔhwɛ so anaa mmara biara tumi mu.']
['(5) sɛ wo de wo nsa ahyɛ krataa ase, na wohyɛ sɛ wobedi atoro, sɛ nsɛm a ɛwɔ krataa no mu yɛ nokware, na wowɔ tumi sɛ wode wo nsa bɛka nneɛma a obi akyerɛw abrɛ wo ase no;']
["و (6) physical or electronic signature of the copyright owner or a person authorized to act on the copyright owner's behalf."]
['Sɛ woantwerɛ nsɛm a ɛwɔ soro yi nyinaa amfiri wo nkrataa no mu a, ɛbɛtumi ama wo kyɛfa no akyɛ.']
['Nkitahodi']
['Yɛsrɛ wo, fa nsɛmmisa anaa nyansahyɛ biara fa e-mail so brɛ yɛn.']
How to prevent depression?
1. Identify and manage stressors: Recognize the sources of stress in your life and find ways to manage them effectively.
This can include setting boundaries, practicing relaxation techniques, and seeking support from friends or a therapist.
2. Engage in regular physical activity: Exercise has been shown to improve mood and reduce symptoms of depression.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Practice good sleep hygiene: Get enough sleep, stick to a regular sleep schedule, and create a relaxing bedtime routine.
Poor sleep can exacerbate depression symptoms.
4. Eat a healthy diet: A balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help support mental health.
Avoid processed foods and excessive sugar, caffeine, and alcohol.
5. Build a strong support network: Surround yourself with positive, supportive people who can provide emotional support and encouragement.
6. Practice mindfulness and relaxation techniques: Mindfulness meditation, deep breathing, and other relaxation techniques can help reduce stress and improve mood.
7. Seek professional help: If you are experiencing symptoms of depression, don't hesitate to seek help from a mental health professional.
Early intervention can prevent symptoms from worsening.
8. Set realistic goals: Break large tasks into smaller, manageable goals to avoid feeling overwhelmed.
9. Engage in activities you enjoy: Participate in hobbies and activities that bring you joy and a sense of accomplishment.
10. Practice gratitude: Focus on the positive aspects of your life and express gratitude for them.
This can help shift your mindset and improve your mood.
11. Educate yourself: Learn about depression and its symptoms so you can recognize them early and seek help if needed.
12. Seek help for other mental health issues: Addressing and treating other mental health issues, such as anxiety or trauma, can help prevent depression from developing.
13. Monitor your mental health: Regularly check in with yourself and assess your mental health.
If you notice changes in your mood or behavior, seek help.
14. Avoid isolation: Stay connected with friends and family, and participate in social activities.
Isolation can worsen depression symptoms.
15. Be kind to yourself: Practice self-compassion and avoid negative self-talk.
Treat yourself with the same kindness and understanding you would offer to a friend.
Remember, prevention is key, but if you do experience symptoms of depression, it's important to seek help from a mental health professional.
With the right support and treatment, depression is manageable, and you can lead a fulfilling life.
Disclaimer: medical
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['Ɛfa ho']
['BioMedLib de kɔmputa a ɛyɛ adwuma ankasa (fidie a wɔde sua ade) na ɛyɛ nsɛmmisa ne mmuae.']
['Yɛde yɛn afi ayaresa ho nhoma ɔpepem 35 a ɛwɔ PubMed/Medline ase. Afei nso, RefinedWeb wɛb nkratafa.']
