Inki mutindu nge lenda buya kuniokwama na mabanza?
1. Zaba mambu yina kebasisaka basusi mpi yidika yo: Zaba mambu yina kebasisaka basusi na luzingu na nge mpi sosa mitindu ya mbote ya kuyidika yo.
Yo lenda lomba kutula bandilu, kusadila bametode ya kupema, mpi kusosa lusadisu ya banduku to ya munganga.
2. Salaka ngalasisi mbala na mbala: Bantu ke tubaka nde kusala ngalasisi ke tomisaka mawi mpi ke lembisaka basusi.
Salaka ngalasisi ya ngolo ve na kiteso ya minuta 30 konso kilumbu.
3. Kulala mbote: Kulala mbote, lala na ntangu ya mbote, mpi lala na ntangu ya mbote.
Kukonda kulala mbote lenda kumisa bidimbu ya kuniokwama na mabanza ngolo.
4. Kudia madia ya mbote: Kudia madia ya mbote ti bambuma mingi, bandunda, bambuma ya ble, mpi proteine lenda sadisa nge na kuvanda ti mavimpi ya mbote ya mabanza.
Buya madya yina bo mesala na bima mingi mpi kunwa sukali mingi, kafe, mpi malafu.
5. Sala kinduku ti bantu yina lenda sadisa nge: Vanda ti bantu yina kele ti mabanza ya mbote mpi ya lenda pesa nge kikesa.
6. Sadila mayele ya kutula dikebi mpi ya kupema: Kuyindulula, kupema na mudindu, mpi mayele yankaka ya kupema lenda sadisa na kufyotuna basusi mpi kutomisa mawi.
7. Sosa lusadisu ya minganga: Kana nge ke mona bidimbu ya ke monisa nde nge ke niokwama na mabanza, kuvanda ve ti keti-keti na kusosa lusadisu ya minganga.
Kana bo sala yo na ntangu ya mbote, yo lenda sadisa na kubuya nde bidimbu ya maladi kukuma mbi.
8. Tula balukanu ya nge lenda lungisa: Zenga bisalu ya nene na bitini ya fyoti-fyoti sambu yo lembisa nge ve.
9. Sala mambu yina nge kezolaka: Sala mambu yina kepesaka nge kyese mpi yina kepesaka nge kyese.
10. Monisa ntonda: Tula dikebi na mambu ya mbote yina nge ke salaka na luzingu na nge mpi monisa ntonda sambu na yo.
Yo lenda sadisa nge na kusoba mabanza mpi na kuvanda ti mabanza ya mbote.
11. Kulonguka: Longuka mambu ya metala kuniokwama na mabanza mpi bidimbu na yo sambu nge zaba yo na luyantiku mpi kusosa lusadisu kana yo kelomba yo.
12. Sosa lusadisu sambu na mambu yankaka ya ketadila mavimpi ya mabanza: Kutadila mpi kubelula mambu yankaka ya ketadila mavimpi ya mabanza, mu mbandu basusi to mpasi ya ngolo, lenda sadisa na kubuya nde kuniokwama na mabanza kuyantika ve.
13. Tala mavimpi na nge ya mabanza: Kuditala mbala na mbala mpi tadila mavimpi na nge ya mabanza.
Kana nge me mona nde nkadilu na nge to mawi na nge me soba, sosa lusadisu.
14. Kudipesa ve na kingenga: Landa kusolula ti banduku mpi bantu ya dibuta, mpi sala mambu ya nkaka.
Kudipesa na kingenga lenda kumisa bidimbu ya kuniokwama na mabanza mbi.
15. Vanda ntima-mbote na nge mosi: Kuditadila na mawete mpi kubuya kutuba mambu ya mbi sambu na nge mosi.
Kuditadila ti ntima ya mbote mpi kubakisa mutindu nge zolaka kusadila nduku na nge.
Kuvila ve nde kuditanina kele mfunu, kansi kana nge ke mona bidimbu ya kuniokwama na mabanza, yo kele mfunu na kusosa lusadisu ya minganga.
Kana nge baka lusadisu mpi lusansu ya mbote, nge lenda nunga kuniokwama na mabanza mpi nge lenda vanda ti luzingu ya mbote.
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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['mpi (6) kidimbu ya muntu yina kele ti nswa ya kubasisa yo to ya muntu yina kele ti nswa ya kusala mambu na zina na yandi. ']
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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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