Almost everyone has low moods at times. People are troubled by things that are not going well in their lives, but if that trouble develops into persistent depression, it can affect our lives and our health. For people with depression, everything seems obscure and time becomes difficult. Usually, they are not only depressed but also sometimes grumpy, they lose interest in the affairs around them, are extremely tired, often try to sleep away depression or boredom, even have delusions and hallucinations, are suspicious of others, and often feel guilty and helpless, losing the ability to connect with reality. The depression that most people suffer from is not severe. They still do a variety of activities as normal, but are less able and slower to move.
Symptoms of depression include chronic fatigue syndrome, insomnia or frequent and prolonged sleep, loss of appetite or gulping, headaches, back pain, colon problems, and a feeling of emptiness and meaninglessness in life. Many patients think of dying to relieve depression.
Depression can be caused by the following factors: stressful life, upset stomach, headache, lack of nutrition, poor diet, sugar, mononuclear leukocytosis, thyroid disease, endometritis (associated with depression in women), any serious physical injury, allergies. Some people become more depressed in winter when the doors are short and the nights are long. Depression is a periodic episode that can occur at any age, but is more common in early middle age and is especially prevalent in older adults. Depression begins with a disturbance in the area of the brain that regulates emotions. Most people can handle daily emotional stress, but depression can develop when the stress becomes too much for their adjustment functions to handle.
Although the exact cause of major depression has yet to be studied, experts still believe it is related to a dysfunction in the brain’s neurotransmitters, chemicals that regulate mood, which appear to have a high genetic predisposition.
It is very easy for people with depression to be misdiagnosed when seeking medical attention for physical symptoms (such as insomnia, fatigue, headaches, etc.), so if you are experiencing these symptoms frequently, you should consider asking your psychiatrist for prompt diagnosis and treatment. In fact, almost all depressions can be cured – even the most severe cases. For the less severe cases, there are some very simple methods that can work wonders.
If you feel depressed, depressed, or bored, try the following.
Nutrition and diet therapy
Research has found that food significantly affects the behavior of the brain. Diet is the most common cause of depression, for example, poor eating habits and frequent snacking. The nerve impulse transmitters in the brain that govern our behavior are influenced by the foods we eat. Dopamine, 5-hydroxytryptamine, and noradrenaline are all nerve impulse transmitters. When the brain secretes 5-hydroxytryptamine, the brain is in a rested, relaxed state. When dopamine and noradrenaline are secreted, we tend to think, move quickly, and be more alert.
Eating more sugar
Eating sugars seems to have a calming effect on the brain, as they increase the amount of tryptophan in the brain and thus have a calming effect. If you feel tense and want to relax, eat more sugar. If you feel tired and want to cheer up, eat more protein. The diet needs to include raw fruits and vegetables, soy and its by-products. Insufficient dietary polysaccharides (complex sugars) can lead to loss of 5-hydroxytryptamine and depression.
Protein supplementation
Protein promotes the production of dopamine and noradrenaline, thus increasing alertness. Eating protein containing essential fatty acids and sugars can increase alertness, and salmon and white fish are both good sources. When the diet combines these two nutrients, the brain will be balanced. A turkey sandwich on whole wheat bread is a good combination: turkey is rich in protein and tryptophan, while whole wheat bread provides complex sugars (i.e., polysaccharides). People who are depressed can boost their spirits by consuming foods rich in protein and tryptophan, such as turkey and salmon.
Avoid foods rich in saturated fats; pork or fried foods, such as burgers and fries, can cause slow movement, slow thinking and fatigue. Fats inhibit the synthesis of nerve impulse transmitters in the brain and cause blood clotting, leading to poor circulation, especially in the brain.
Nutrients
①Tyramine
It is also required for brain function. This amino acid may be beneficial for those who are under chronic emotional stress. Some uncontrollable emotional conditions may be avoided if the diet contains this amino acid. When you are bored, try taking 1000-3000 mg of tyramine in the morning on an empty stomach. 30 minutes later, take vitamin B complex with breakfast.
Tyrosine is converted into noradrenaline in the brain, a chemical that boosts positive moods and gives us motivation and drive. Vitamin B complex helps the body metabolize aminoglycolic acid, especially B6.
Note: The body responds more quickly to simple sugars than to multiple sugars (complex sugars). After monosaccharides supply energy, fatigue and depression can occur quickly.
②Vitamin D complex
Vitamin B complex and vitamin B6 and D12, 100 mg each 3 times a day, which are necessary for proper brain function. Anti-stress vitamins that help people with depression. If suffering from severe depression, use injections only when directed by your doctor.
(iii) Choline and inositol or lecithin
100 mg each twice a day. Important for brain function and conduction of nerve impulses. Not suitable for people with bipolar disorder.
④L-tryptophan
It can increase the synthesis of 5-hydroxytryptamine, which is very helpful to relieve depressive symptoms. In some foods are rich in tryptophan; such as turkey, chicken, fish, lentils, peas, medicinal yeast, peanut butter, nuts and soybeans, more consumption of the above-mentioned foods and carbohydrates can help the brain to take up tryptophan.
⑤L-tyrosine (amino acid)
For each kilogram of body weight, take 100 mg, combined with 1000 mg of vitamin C and 50 mg of vitamin B6 on an empty stomach. Tyrosine promotes the production of adrenaline and increases the level of dopamine, which can reduce tension. Deficiency of tyrosine leads to lack of noradrenaline in a certain area of the brain, causing some mood disorders, such as depression.
(6) Nicotinic acid (B3) plus nicotine thiamine
100 mg each 3 times a day. 200 mg per day. Improves blood circulation to the brain.
(7) Calcium and magnesium
1500 and 1000 mg per day. Has a calming effect, essential substance for the nervous system, and the clenched form is the most effective.
(8) Lithium
120~480 mg per day. Suitable for people with bipolar disorder.
⑨Compound vitamins and minerals
Complex plus zinc clamps, according to the product label. Depression is associated with vitamin and mineral deficiencies. Vitamin C plus brassin (a by-product of buckwheat) 2000-5000 mg per day, divided into several doses. It is needed for the immune system and also helps prevent depression.
Primrose oil or black vinegar corn oil
2 capsules of each 2 times a day. Provides essential fatty acids to all cells. Spirulina and unrefined pollen help to improve physical strength. Use 5 capsules between days.
● Health remedies
①Lotus seeds and silver ear soup
Simmer 50 grams of lotus seeds in soup. When lotus seeds are cooked, add 15-30 grams of preserved silver fungus and boil it with sugar to taste. The lotus seeds clear the heart and remove irritation, and the silver fungus strengthens the heart and replenishes deficiency. This recipe is commonly used and has remarkable effects.
②Stir-fried leek with watercress
15 grams of Chinese mussels (washed with yellow wine) and leeks are stir-fried together and taken at once for a week. It can cure depression.
③ Beef stew
Beef 500g, grapefruit 1 chopped, add yellow wine, brown sugar in appropriate amount, steam until rotten, eat up in 1 day, applicable to early depression.
●Note
Avoid using amphetamine supplements when you are anxious and restless.
Do an armpit test to check if the thyroid gland is functioning normally. If axillary temperature is lower than usual, take thyroid extracts. (See Thyroid Insufficiency in Chapter 4 of the previous volume)
Avoid tyramine if you are taking drugs that inhibit monoamine oxidase. It can raise blood pressure. The following foods should also be consumed in moderation: avocado, cheese, chocolate, mackerel, meat softeners, raisins, yogurt, soy sauce, yeast, kefir, wine and beer.
Patients with hypoglycemia, allergies, hypothyroidism, and malabsorption should be careful. In these cases, vitamin B12 and folic acid cannot enter the body and therefore predispose to depression.
Steroid medications and oral contraceptives may lower the amount of basaltryptamine in the brain.
Family prevention and control measures
● Stay optimistic
In fact, a low mood is not a big problem. Know that the feeling is only temporary, and by the time you wake up, you may not even remember why you were depressed yesterday.
● Get out of a closed environment
Staying at home and thinking or watching TV is sure to make you more depressed. Why not get outside and do some leisure activities? It doesn’t matter what you do, as long as it’s something energetic and not boring. Walking, cycling, visiting friends, playing chess, reading, are all good choices. Keep your mind active and well-rested, and avoid harmful emotions as much as possible.
● Distraction
You can do things that distract you, such as waxing the floor with a sponge, cleaning the bathroom tiles, or studying plants and trees.
● Vent it out
It usually helps to talk about your feelings to someone. Find a friend who cares about you and tell them what’s on your mind; it’s much better than keeping it bottled up inside. When you talk more and more sad, you may want to cry as much as you can. Tears are a great way to let off steam, especially when you know why you’re crying.
Slow down
The pace of modern life is fast, so if you suspect that a tight daily schedule is the cause of low mood, why not relax and give yourself more time to relax, take a warm bath or get a massage?
● Avoid making big decisions
When you’re depressed, your judgment can be affected. Save the important decisions in your life for when your mood is stable so that you don’t make the wrong decision and become more upset.
● Respect others
When you are depressed, it is easy to be impatient and lose your temper with people around you, so it is important to exercise restraint at this time. This is because others are likely to return the favor, which will make your mood worse.
Clarify suspicions
Sometimes, when you suspect some facts, it is possible that things are not as you think. For example, if you suspect that your partner is cheating on you (which is the best reason to be depressed), you might want to ask for clarification directly, and as a result, you might find yourself guessing for no reason.
● Do exercise
Research shows that exercise helps overcome depression. If you are a person who loves sports and your body is in excellent condition, but your psychological condition is not good, you may want to exhaust your whole body and your worries may dissipate after you are exhausted.
● Scribble
When you feel bored, sit down and draw immediately. The color can give you insight into your emotions, choosing red may represent anger, black represents sadness, and gray represents anxiety.
Do not eat or drink a lot
Some people like to eat and drink when they are depressed. You may feel relieved for a while, but afterwards, your body will make you more depressed. If necessary, get outside to fight the urge to eat.
Other therapies
●Sunlight therapy
Daylight and bright light seem to release a brain hormone (secreted by the pineal gland), which is partly responsible for preventing depression. On a dark day, it is best to stay indoors in a brightly lit room. Studies have shown that receiving 2 hours of morning light is very helpful in eliminating depression. In contrast, daylight at dusk is not as effective.
Aromatherapy
Aromatherapy can help you sleep by relieving mental fatigue. Some of the essential oils that can be beneficial for depression are basil, sage, jasmine, rose and chrysanthemum. Place the essential oil in a bowl of distilled water (2 or 3 drops), in the bathtub (5 or 6 drops), or on the pillow (1 or 2 drops).
●Acupressure
Pressing the Ququan point can help improve depressive symptoms. The method is as follows: flex your right knee and place your thumb on the medial knee crease just below the knee joint (flex and extend your thigh several times to hit the point). Press for one minute, 2-3 times, then repeat with the left leg.
● Preventive measures
Because depression is the onset of neurochemical dysfunction in the brain, some forms of depression may be difficult to prevent. However, there is evidence that good and healthy lifestyle habits can often reduce or prevent depression. Eating right, exercising, getting proper rest, avoiding overload, and taking some time off to do things you enjoy will all help prevent depression before it starts.
Danger signs
If you are depressed and bored. And this feeling haunts you for a long time, even if you have exhausted all kinds of tricks. At this point, it may be time to consult with a professional psychiatrist. Experts recommend that if you have four or more of the following symptoms, and they last for more than two weeks, you should seek expert help.
* A persistent feeling of sadness, anxiety or emptiness.
* Feeling hopeless and pessimistic.
* Feelings of guilt, uselessness (loss of self-worth) and helplessness.
*Loss of interest or joy in usual things, including sex.
*Uncomfortable sleep (including insomnia, light sleep and oversleeping).
*Disrupted eating habits (changes in appetite or weight gain or loss).
*Strength loss and fatigue.
*Thought of death or suicide, or attempted suicide.
*Mood disorder.
*Difficulty concentrating, remembering, or making decisions.