1. Kũmenya na kũhiũrania na maũndũ marĩa matũmaga mũndũ atangĩke: Menya maũndũ marĩa matũmaga ũtũũro waku ũkorũo na mĩtangĩko na ũcarie njĩra cia kũhiũrania namo na njĩra njega.
Ũndũ ũcio no ũhutie kũiga mĩhaka, kwĩmenyeria njĩra cia kũhurũka, na gwetha ũteithio harĩ arata kana ndagĩtarĩ.
2. Ĩkaga maũndũ ma kũnogora mwĩrĩ: Kwĩgereria nĩ kuonanagia atĩ gwĩka maũndũ ma kũnogora mwĩrĩ nĩ kwagagĩria mũndũ na gũgatũma ndakagĩe na mĩtangĩko.
Wĩigĩre muoroto wa gũthiaga ũgĩkenagia mwĩrĩ ndagĩka ta 30 o kiumia.
3. Ikaraga ũrĩ na toro mwega: Koma toro wa kũigana, hũthagĩra mahinda maku wega, na ũkoragwo na mahinda mega ma gũkoma.
Kwaga toro no gũtũme mũndũ athuthĩke makĩria.
4. Rĩaga irio njega: Rĩaga irio njega na irĩ na matunda maingĩ, mboga, irio cia mĩthemba yothe, na proteini no iteithie ũgima wa meciria.
Wĩtheme irio iria ithondeketwo na cukari, kahũa, na njohi.
5. Wĩcarĩrie andũ a gũgũteithia: Wĩrigicĩrie na andũ marĩ na mawoni mega, arĩa mangĩgũteithia na magwĩkĩre ngoro.
6. Hũthĩra njĩra cia gwĩcũrania na kũhurũka: Gwĩcũrania, kũhuhia na njĩra ndikĩru, na njĩra ingĩ cia kũhurũka no iteithie kũhũthahũthia mĩtangĩko na kũrehe gĩkeno.
7. Caria ũteithio wa ndagĩtarĩ: Ũngĩona atĩ ũrĩ na mathĩna ma gũkua ngoro, ndũgetigĩre gũcaria ũteithio harĩ ndagĩtarĩ wa meciria.
Kũhiũrania na ũndũ ũcio o tene no kũgirĩrĩrie maũndũ macio matigathũke.
10. Onanagia ngatho: Wĩciragie mũno maũndũ mega marĩa wĩ namo ũtũũro-inĩ waku na ũmonagie ngatho ciaku nĩ ũndũ wamo.
Ũndũ ũcio no ũgũteithie kũgarũrĩra mwĩcirĩrie waku na ũkenere ũtũũro.
11. Wĩrute: Wĩrute ũhoro wĩgiĩ gũkua ngoro na imenyithia ciaguo nĩguo ũhote gũcimenya o na ihenya na ũcarie ũteithio ũngĩbatarania.
12. Caria ũteithio nĩ ũndũ wa mathĩna mangĩ ma meciria: Kũhiũrania na mathĩna mangĩ ma meciria ta mĩtangĩko kana ruo rwa ngoro, no gũteithie kũgirĩrĩria mũndũ ndakagĩe na mĩtangĩko.
13. Rora ũgima waku wa meciria: Wĩroragie kaingĩ na ũgerie gũthima ũgima waku wa meciria.
Ũngĩona ũcenjetie mũtugo waku, caria ũteithio.
14. Wĩtheme kwĩyamũrania na andũ arĩa angĩ: Ikaraga ũkĩaranagĩria na arata na andũ a famĩlĩ, na ũnyitanagĩra maũndũ-inĩ ma gwĩkenia.
Kwĩyamũrania na andũ arĩa angĩ no gũtũme mũndũ akue ngoro makĩria.
15. Ĩkagai wega: Wĩmenyagĩrĩrei na mwĩtheme kwaria ũũru na ũrĩa mũraigua.
Wĩcirie na njĩra ya ũtugi na ũtaũku o ta ũrĩa ũngĩciria ũhoro wa mũrata waku.
Ririkana, kwĩgitĩra nĩ kwa bata, no ũngĩona atĩ ũrĩ na mathĩna ma gũkua ngoro, nĩ wega ũcarie ũteithio harĩ ndagĩtarĩ.
Ũngĩteithio na ũrigitwo ũrĩa kwagĩrĩire, no ũhote kũhiũrania na mũrimũ ũcio na ũkenere ũtũũro.
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.
['Ũkaana: thibitarĩ']
['Website ĩno ĩkoragwo ĩrĩ ya kũrutana na kũheana ũhoro tu na ti ya kũheana ũtaaro wa ũrigitani kana ũtungata wa kĩĩmwĩrĩ.']
['Ũhoro ũrĩa ũrĩ thĩinĩ wa broshua ĩyo ndwagĩrĩirũo kũhũthĩrũo gũthima kana kũrigita mũrimũ mũna, na arĩa marenda ũtaaro wa ũrigitani magĩrĩirũo gũcaria ũteithio wa ndagĩtarĩ.']
['No wone atĩ netiwaki ya neuron ĩrĩa ĩheanaga macokio ma ciũria icio, ndĩkoragwo na ũkinyanĩru mũno ũhoro-inĩ wĩgiĩ namba. Kwa ngerekano, mũigana wa andũ arĩa magwatĩtio mũrimũ mũna.']
['Hingo ciothe caria ũtaaro wa ndagĩtarĩ kana mũndũ ũngĩ wagĩrĩire ũgima-inĩ waku wa mwĩrĩ igũrũ rĩgiĩ mũrimũ. Ndũkaanahũthie ũtaaro wa ndagĩtarĩ kana ũcererũo kũũcaria nĩ ũndũ wa ũndũ ũthomete thĩinĩ wa website ĩno. Ũngĩkorũo ũrona ta wacemania na ũndũ mũhiũ, hũra thimũ 911 kana ũthiĩ thibitarĩ ya hakuhĩ na harĩa ũrĩ. Gũtirĩ ũrata wa ndagĩtarĩ na mũrwaru wonekaga nĩ ũndũ wa website ĩno kana kũhũthĩrũo kwayo. BioMedLib kana aruti ayo a wĩra, kana mũndũ ũngĩ wothe ũrutĩte wĩra thĩinĩ wa website ĩno, ndarĩ na ũira, wa ĩmwe kwa ĩmwe kana wa ĩmwe kwa ĩmwe, wĩgiĩ ũhoro ũrĩa ũheanĩtwo ho kana ũrĩa ũhũthĩrĩtwo.']
['Ũregani: wĩyathi wa kwandĩka']
['Watho wa Digital Millennium Copyright Act wa 1998, 17 U.S.C. § 512 (the DMCA) ũheanaga ũhoti wa ene a ihoto cia wandĩki arĩa metĩkĩtie atĩ ũhoro ũrĩa ũroneka intanetiinĩ nĩ ũtharĩtie ihooto ciao kũringana na watho wa U.S. wa ihoto cia wandĩki.']
['Ũngĩkorũo na wĩtĩkio atĩ ũhoro kana kĩndũ kĩna gĩtahingũrĩtwo ũhoro-inĩ wĩgiĩ website kana ũtungata witũ nĩ gĩgũthũkia ihooto ciaku, wee (kana mũndũ ũrĩa ũgũgũthondekera) no ũtũtũmĩre notithi ũkĩũria ũhoro kana kĩndũ kĩu kĩeherio, kana ũrigĩrĩrio ndũgacihũthĩre.']
["Marũa macio magĩrĩire gũtũmwo na njĩra ya kwandĩkwo na e-mail (rora ũhoro wa andirethi gĩcunjĩinĩ kĩa 'Maũndũ ma kwaranĩria')."]
['DMCA ĩbataraga atĩ notithi yaku ya kuuna ihooto cia wandĩki ĩkorwo na ũhoro ũyũ: (1) ũtaarĩria wa wĩra ũrĩa ũrĩ na ihooto cia wandĩki ũrĩa ũrarumwo; (2) ũtaarĩria wa ũhoro ũrĩa ũrarumwo na ũhoro mũiganu wa gũtũhotithia kũmenya kũrĩa ũhoro ũcio ũrĩ; (3) ũhoro waku wa kwaranĩria, hamwe na andirethi, namba ya thimũ na andirethi ya e-mail; (4) ndũmĩrĩri yaku atĩ wĩ na wĩtĩkio mwega atĩ ũhoro ũcio ũramenererio ndũrĩ na rũtha rwa mwene wa watho, kana mũrũgamĩrĩri, kana rwa watho o wothe; ']
['(5) nĩ mwandĩkanĩire, na nĩ mũkũheo mũkaana wa kũheenania, atĩ ũhoro ũrĩa ũrĩ kĩmenyithiainĩ kĩu nĩ wa ma na atĩ mũrĩ na ũhoti wa kũhingia ihooto iria mũreganĩte nacio;']
['na (6) kĩrore kĩa mwene kĩhoto kana kĩa mũndũ wĩtĩkĩritio gwĩtongoria handũ ha mwene kĩhoto.']
['Kwaga kwandĩka ũhoro ũcio wothe no gũtũme gũtangĩka gwaku kũhĩtũke.']
['Ũhoro wa Kwaranĩria']
['Tũma ndũmĩrĩri ya kũbucia kũgerera thimũ kana thimũ ya mohoro.']
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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['Ũhoro wa']
['BioMedLib ĩhũthagĩra kombiuta cia gwĩthuurĩra (njĩra cia gũthoma macini) gũthondeka ciũria na macokio.']
['Twambĩrĩirie na mabuku milioni 35 megiĩ ũgima wa mwĩrĩ marĩa makoragwo thĩinĩ wa PubMed/Medline. Ningĩ, tũhũthagĩra ciarĩro cia RefinedWeb.']
