3. Nәm kәlewa ngәla dio: Nәm ngәla dio, loktu kәnәmye kalkal ro dio, kuru loktu kәnәmye tuskaata ro kәndo.
Kәnәm batti dә alamawa hangalza'a sәraana.
4. Kәmbu nәlewabe bәiyye: Kәmbu nәlewabe karewa so, karewa kәlibe so, kәmbua so, kuru protein kәmbua baa soye kәmbun zәgayin dә nәlewa hangalbe banajin.
Kәmbuwa tandobe-a kuru shuwur, kafein, kuru mbal zauro ngәwu-a katә.
5. Samno banabe dunowa garne: Am hal ngәla-a banazayin-a sandiya karәgә lan banazayin-a karәgә kamma ro yikkәmiya.
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.
['Kәlanzәma ro cistәgә: liita']
['Websayit adә ilmu matәbe-a bayan matәbe bas nankaro cedo kuru shawari liyitabe au cidawa cidawu liyitabe diobe gәnyi.']
['Bayanwa yitagattәgәna so dә kwasa laa au kwasa laa asutu au kurun dio ro faidatәmba, kuru am doni shawaria liyitaye mazayin so dә dokta lasisatәna ro manatә saadin.']
['Martәne netәram kәrәnbe do korowa dә ro jawawu suwudin dә, taganasmaro kalkal gәnyi sa lamba isәna dәn. Misallo, nәm nguwu am doni kwasa laa taganasbe shiro asuzana ma.']
["Sambi so ro shawari kam litari nәm au kam gade nasha nәlewabe nozәna ma ye la'atar ro matәne. Shawari kam litaribe nozәna ma ro tәmmaro hangal gәnyi gәnane au sha matә lan loktu gozәnyi awo laa website adәn kәrәnәmma yen. Nyiye kurun nәlewabe batәrammin maa, talfon 911 lan buwoze au njim liwalabe karungu ma ro lenәme. Alaka nәlewa-a dondibe ba ma tuwandin web site adә men au shilan faidatәmen. BioMedLib-a cidawunzә-a, au kam do web site adә ro banazәyin-aye, affima bayanzәna au manazәna ma sadimba, bayanwa suro adәben tuwandin au shilan faidatәmen."]
['Suro nәm kәla nәm ngәla yen awo laa au kare laa kәla intanetndeyen au cidawandeyen mbejiye hakku nәm kakkadi ruotәbe nyiro kalzәna ma ye mbeji maa, nyi (au wakkilnәm) andero watiya zuwune awo au kare dә tutuluwu, au na dәro nazәgә dә tutuluwu.']
["Zande so dә ruwo lan zuzaiya, email men (adәretәm emailye dә nasha 'Lam'atarro manәmin)"]
['DMCA ye məradənzə bayan kəla nzətkawo kərmaabedəbe bayanwa anyi surodən mbejiro: (1) bayan kəla cida nzətkawobe dunonzə dunonzə kaltəgəbe dunonzə kaltəgəbe; (2) bayan kəla awoa zortəbe dunonzə kaltəgəbe dunonzə kuru bayan kəzəkə andeya səkə awoadəga fandəmin; (3) bayan kəlanəm lamba fantəbe, suro nzəranəm-a, lamba telehonbe-a kuru email-be-a; (4) bayan kəlanəmbe kəla nyiye tawatkənənde kəla awoa zortəbe dunonzə kaltəgəbe dunonzəye dunonzəye səkə au wakilinzəye, au shara laabe səkə; ']
['(5) bayan nyima, kalima jirebero, ruwotәgәna, bayan suro watiyade dә kalkalzәna kuru nyiye hakku kәlanzәbe hakkuwa ləbtәma soye warmatәgәbe dәga nonәmma;']
['kuru (6) mukko dunowa au lantarkibe hakkiwa ləbtamabe au kam laaye wakil zəben cida sədənabe. ']
['Bayanna samibe samma kәltәgә nyiye mowonzә zәktә lamar buruwunәmye gәrәmin.']
['Lǝtǝram']
['Martәne ande ro watiya emailye lan koro/shawari laa manane.']
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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