1. Chọpụta ma chịkwaa ihe ndị na-akpata nchekasị: Chọpụta ihe ndị na-akpata nchekasị ná ndụ gị ma chọta ụzọ ị ga-esi chịkwaa ha n'ụzọ dị irè.
Nke a pụrụ ịgụnye ịtọ ntọala, ime ihe ndị ga-eme ka mmadụ zuru ike, na ịchọ nkwado site n'aka ndị enyi ma ọ bụ onye na-agwọ ọrịa.
2. Na-emega ahụ mgbe nile: E gosipụtawo na mmega ahụ na-eme ka ọnọdụ mmadụ ka mma ma na-ebelata mgbaàmà nke ịda mbà n'obi.
Gbaa mbọ na-emega ahụ́ ruo ma ọ dịkarịa ala nkeji iri atọ n'ụbọchị ole na ole n'izu.
3. Na-ehi ụra nke ọma: Na-ehi ụra nke ọma, na-ehi ụra mgbe niile, ma na-ehi ụra nke ọma tupu ị lakpuo ụra.
Ịrahụ ụra nke ọma pụrụ ime ka mgbaàmà nke ịda mbà n'obi ka njọ.
4. Na-eri nri na-edozi ahụ: Iri nri ziri ezi nke nwere ọtụtụ mkpụrụ osisi, akwụkwọ nri, ọka, na protein na-adịghị abụba pụrụ inye aka kwado ahụ ike uche.
Zere nri ndị e mere ka ha sie ike na shuga, caffeine, na mmanya na-aba n'anya gabiga ókè.
5. Mee ka ndị na-akwado gị sie ike: Jiri ndị nwere obi ụtọ na ndị na-akwado gị gbaa onwe gị gburugburu, ndị nwere ike ịkwado gị ma gbaa gị ume.
6. Na-eme ka uche gị dịrị n'ihe ị na-eme, na-emekwa ka obi ruo gị ala: Ịtụgharị uche n'ihe ị na-eme, iku ume nke ọma, na ihe ndị ọzọ ị na-eme ka uche gị dịrị n'ihe ị na-eme nwere ike ime ka ị ghara ịna-echegbu onwe gị ma mee ka obi dị gị mma.
7. Chọọ enyemaka ndị ọkachamara: Ọ bụrụ na ị na-enwe mgbaàmà nke ịda mbà n'obi, egbula oge ịgakwuru onye ọkachamara n'ihe banyere ahụ ike uche.
8. Setịpụ ihe mgbaru ọsọ ndị ezi uche dị na ha: Kewaa nnukwu ọrụ n'ime obere ihe mgbaru ọsọ ndị a pụrụ ịchịkwa iji zere inwe mmetụta nke ịbụ onye a na-agwụ ike.
9. Na-eme ihe ndị na-atọ gị ụtọ: Na-eme ihe ndị na-atọ gị ụtọ ma na-eme ka obi na-atọ gị ụtọ.
10. Na-enwe ekele: Lekwasị anya n'ihe ndị dị mma ná ndụ gị ma na-ekele ha.
Nke a pụrụ inyere gị aka ịgbanwe otú i si eche echiche ma mee ka obi dị gị mma.
11. Kụziere onwe gị ihe: Mụta banyere ịda mbà n'obi na mgbaàmà ya ka i wee nwee ike ịmata ya n'oge ma chọọ enyemaka ma ọ bụrụ na ọ dị mkpa.
12. Chọọ enyemaka maka nsogbu ndị ọzọ metụtara ahụ ike uche: Ịgwọ nsogbu ndị ọzọ metụtara ahụ ike uche, dị ka nchegbu ma ọ bụ mmerụ ahụ, pụrụ inye aka gbochie ịda mbà n'obi.
13. Na-enyocha ahụ ike uche gị: Na-enyocha onwe gị mgbe nile ma na-enyocha ahụ ike uche gị.
Ọ bụrụ na ị chọpụta mgbanwe n'otú i si eche echiche ma ọ bụ n'omume gị, chọọ enyemaka.
14. Zere ịnọ naanị gị: Gị na ndị enyi gị na ndị ezinụlọ gị na-akpakọrịta, na-enwekwa mkpakọrịta.
Ịkpa iche pụrụ ime ka mgbaàmà nke ịda mbà n'obi ka njọ.
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.
Nkwupụta: ọgwụgwọ
A na-enye weebụsaịtị a maka ebumnuche agụmakwụkwọ na ozi naanị ma ọ bụghị inye ndụmọdụ ahụike ma ọ bụ ọrụ ọkachamara.
E kwesịghị iji ihe ọmụma e nyere mee ihe maka ịchọpụta ma ọ bụ ịgwọ nsogbu ahụ ike ma ọ bụ ọrịa, ndị na-achọ ndụmọdụ ahụike onwe ha kwesịrị ịgakwuru dọkịta nwere ikike.
Biko rịba ama na netwọkụ akwara nke na-emepụta azịza nye ajụjụ ndị ahụ, bụ ihe na-ezighi ezi mgbe ọ na-abịa na ọnụọgụ ọnụọgụ. Dịka ọmụmaatụ, ọnụọgụ ndị mmadụ chọpụtara na ọrịa akọwapụtara.
Na-achọkarị ndụmọdụ nke dọkịta gị ma ọ bụ onye na-ahụ maka ahụike ọzọ ruru eru banyere ọnọdụ ahụike. Elegharala ndụmọdụ ahụike ọkachamara anya ma ọ bụ na-egbu oge n'ịchọ ya n'ihi ihe ị gụrụ na weebụsaịtị a. Ọ bụrụ na i chere na ị nwere ike ịnweta mberede ahụike, kpọọ 911 ma ọ bụ gaa n'ọnụ ụlọ mberede kacha nso ozugbo. Enweghị mmekọrịta dọkịta na onye ọrịa na-emepụta site na weebụsaịtị a ma ọ bụ ojiji ya. Ma BioMedLib ma ndị ọrụ ya, ma onye ọ bụla na-enye aka na weebụsaịtị a, anaghị eme nkwupụta ọ bụla, kwupụta ma ọ bụ kwupụta, gbasara ozi enyere ebe a ma ọ bụ ojiji ya.
Nkwupụta: ikike nwebisiinka
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Ọ bụrụ na ị kwenyere n'ezi okwukwe na ọdịnaya ma ọ bụ ihe ọ bụla enyere na njikọ nke weebụsaịtị anyị ma ọ bụ ọrụ na-emebi ikike nwebisiinka gị, gị (ma ọ bụ onye nnọchi anya gị) nwere ike iziga anyị ọkwa na-arịọ ka ewepụ ọdịnaya ma ọ bụ ihe, ma ọ bụ gbochie ịnweta ya.
A ghaghị izipu ọkwa n'akwụkwọ site na email (lee ngalaba "Kọntaktị" maka adreesị email) .
DMCA na-achọ ka ọkwa gị banyere mmebi iwu nwebisiinka na-ekwu na ọ gụnyere ozi ndị a: (1) nkọwa nke ọrụ nwebisiinka nke bụ isiokwu nke mmebi iwu a na-ekwu; (2) nkọwa nke ihe a na-ekwu na ọ na-emebi iwu na ozi zuru ezu iji mee ka anyị chọta ọdịnaya ahụ; (3) ozi kọntaktị maka gị, gụnyere adreesị gị, nọmba ekwentị na adreesị email; (4) nkwupụta site n'aka gị na ị nwere ezi okwukwe na ọdịnaya n'ụzọ a na-eme mkpesa na ọ bụghị ikike site n'aka onye nwe ikike, ma ọ bụ onye nnọchi anya ya, ma ọ bụ site na ọrụ iwu ọ bụla;
(5) nkwupụta site n'aka gị, nke ị bịanyere aka na ya n'okpuru ntaramahụhụ nke ịgba akaebe ụgha, na ozi dị na ọkwa ahụ ziri ezi na na ị nwere ikike iji mezuo ikike nwebisiinka nke a na-ekwu na emebi;
na (6) mbinye aka nkịtị ma ọ bụ nke elektrọnik nke onye nwe ikike ma ọ bụ onye e nyere ikike ime ihe n'aha onye nwe ikike.
Ọ bụrụ na i tinyeghị ozi niile dị n'elu, ọ nwere ike ime ka a na-egbu oge n'ịhazi mkpesa gị.
Mkparịta ụka
Biko zitere anyị email na ajụjụ ọ bụla / aro.
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.
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