The World Health Organization, on World Health Day (2017), chose as key theme: Depression disease. Recent studies prove that this pathology is increasingly frequent in nowadays society, due to the external stress factors: family, friends, work, among others… Because it’s increasingly common, it is already called, by many specialists, such as “Disease of the 21st century”.
Today we will give you 5 tips that can help you fighting against this disease!
1. Diagnosis as a first line intervention!
Before taking any action, it’s essential to seek a health professional who will help you making a concise and specialized diagnosis (considering the situation you are living). If you feel one (or a mix) of the following symptoms we recommend you to visit, first of all, your Family Doctor. After his/her observation, he/she will make the referral to another professional who will provide you the help you need most.
Symptoms (most common):
- Sadness and crying;
- Feelings of guilt;
- Back pains;
- Fatigue and tiredness;
- Loss of interest;
- Lack of appetite.
2. Speak! Speak! Speak!
One of the most common manifestations related to Depression is social isolation. People tend to be alone because they feel repressed, unwilling and/or misunderstood. No matter how much it will cost on your skin, you need to go out of bed and go for a walk. Call your friends and family (or, at least, answer their calls!). Even if you don’t feel like going out, every day, at least accept some invitations from your loved ones. If you don’t want to be with someone you know, at least try to make friends and explore new horizons. Talk… Socialize… An than thank me for this advice!
3. Eat well to stand up!
Food also plays a key role in this journey. Many, as already mentioned, lose their appetite. Others drown the sorrow and sadness in unhealthy food (which, in addition to not contributing to the goal, could turn into other diseases!). Below we describe a list of food that will help the body synthesize serotonin and adrenaline (hormones of happiness):
- Oilseeds (walnuts, almonds, Brazil nut);
- Milk and dairy products;
- Fruits (especially watermelon, avocado, banana, tangerine and lemon);
- White meats and fish;
- Complex carbohydrates (examples: bread, cereals and brown rice);
- Oats and rye;
- “Green leaves” (lettuce, broccoli, spinach …).
4. The sun is the most natural and efficient energy engine of all!
Another common tendency, in the person with Depression, is the enclosure. There is a customary pre-arrangement to stay closed at home, in the dark… Try to counteract this with the splendid sunny days! If you prefer the city, stay in it’s excitement. If think the beach is nicer, bet on it. What matters, in fact, is that you let luminosity take care of your brain. This will make you relax and it will create make you see the bright side of life and it’s little details. If it’s raining? Get out too! After the storm comes the bonanza (keep this “portuguese” message in your memory!). A gray day can be much beautiful than a resplendent day.
5. Keep busy! The “work-home-work” routine is not enough.
One of the key techniques in combating the Depression is “keeping yourself busy”. Explore your interests, use and abuse them. For lovers of reading: read… But do not do it alone and not only at home! Go to an esplanade and take with you that “bible” you most want to “eat”. Do you like playing sports? Do you need to “cut down a few pounds” until the summer? Bet on the move. Join a gym, ride a bike, participate in a sports complex, or take that friend you have not seen for a slow and pretty good walk. Like to learn? Apply for journeys, conferences, courses and other training stuff. Do not detach yourself from your cognitive evolution and, as you’re fighting against the disease, take a break in your professional field!
To the warriors with depression: we wish you a good victory!