4. Liya ni kulia yize ya kupema: kulia yize ya kupema ni mihuko yinji, yifwo, kulia ya mbuto ni proteina yakuhona yifwo yinji muyihasa kukwasa uhayile wa mu manyonga.
Ehuka kulia kulia yifwo ni kunwa chinji shuga, kafeine ni walwa.
5. Tunga umwe ukwaso ukolo: Likungenu ni atu waze mahasa kukwasa ni kukolweza.
6. Kulilongesa kupwa ni mbunge yitoma ni kuhwima: Kulilongesa kupukuna, kuhwima kanawa ni kulinga yuma yikwo yize muyihasa kutukwasa kuhwima mbunge ni kuhwisa yikola.
7. Kufupa ukwaso wa mandotolo: Nyi uli ni yilayi ya kuhona kupwa ni mbunge yipema, kanda wivwa woma wa kufupa ukwaso kuli ndotolo.
10. Pwako ni mbunge ya kusakwila: Nyingika yuma yipema yize yena wakulinga ku mwono we ni kusakwila.
Chino muchihasa kukukwasa kupwa ni manyonga apema.
11. Lifunge yena mwene: Lilongese hakutwala ku yikola ya kuhona kupwa ni mbunge yipema ni yilayi yayo hanga unyingike kanawa ni kuwana ukwaso nyi muchili ni uhashi.
12. Kufupa ukwaso ha milonga yikwo ya ku mbunge: Kufupa ukwaso ha milonga yikwo ya ku mbunge, ngwe yipikalo hanji yikola, muchihasa kukwasa hanga uhone kupwa ni kuhomba.
13. Kufunga kanawa mujimba: Lijimbulenu ni kuhengwola kanawa mujimba wenu.
Nyi wanyingika ngwo yitanga ye muyalumuka, twame ukwaso.
14. Lichinge kulihandununa: Lifunge ni masepa ni asoko je, ni kwazana mu milimo.
Kulihandununa ni akwo muchihasa kukolesa yikola yacho.
15. Lijimbike yena mwene: Lijimbike ni kulihenda ku mbunge ni kwehuka kuhanjika yuma yize kuyakupinjisa.
Pwako ni mbunge yipema ni kujinyingika chize muhasa kupwa ni sepa lie.
Nyingika ngwo, kulihenda chili chilemu chinji, alioze nyi unanyingika yilayi ya kuhonga, chili chilemu kufupa ukwaso kuli ndotolo.
Nyi mutuwana ukwaso ni yitumbo yipema, mutuhasa kuhwisa yikola yacho ni kupwa ni mwono upema.
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.
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['Nyi unafuliela ni mbunge yeswe ngwo yikuma yeswe yize akuzachisa ha site yino yinapinjisa shimbi ja akwa-kusoneka, yena (mba yoze wakuzachisa) muhasa kututumina mukanda hanga ututuhwise yikuma yacho hanji kuhona kuyimona.']
['Sango jacho katamba kujituma ha mukanda ha email (tala ha chihanda cha "Contact" ha email).']
['Shimbi ya DMCA yinambe ngwo, sango je ha yize akuhanjika ngwo yapinjisa shimbi ja akwa-kusoneka yili ni sango jacho: (1) kulumbununa mulimo uze uli ni shimbi ja akwa-kusoneka uze anazangamisa; (2) kulumbununa yikuma yize anazangamisa ni sango jize jinahase kutukwasa hanga tuwane yikuma yacho; (3) kulweza yoze mutuhasa kumuheta, ngwe adresi, numero ya telefone ni email; (4) maliji waze yena musolola ngwo, yuma yize anazangamisa kuyishi ni utayizo wa mwene wa shimbi ja akwa-kusoneka, hanji yoze akuzachisa, hanji ni shimbi jize anazangamisa; ']
['(5) Sango jize yena musoneka, ni shimbi jize makahana, ngwo sango jize jili ha mukanda jili ja umwenemwene nawa uli ni ulite wakukwasa hanga akwa-kusoneka afunge shimbi jize anakwambulula ngwo jinalitepulula;']
['nawa (6) chijimbikilo cha mwata wa shindakenyo ya ulite wa yuma hanji cha muthu yoze uli ni ulite wa kulinga yuma ha jina lia mwata wa shindakenyo ya yuma.']
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.
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