Top ten treatment methods for depression
Haruki Murakami said in “After Darkness”: “Our life cannot be simply divided by brightness or depression, but also by the middle of the shadow.
Being able to recognize and understand this shadow stage is a sound intellectuality.
“To share a list of depression treatments today, of course, we may be a bit unhappy, a little tired, and most of the time there is no degree of depression.
But mastering some appropriate methods may help us get along better with the shadow phase.
Hope you like it.
1, physical exercise Although the link between physical exercise and relief of depression is still unclear, but the researchers found that regular exercise (about 30-60 minutes of moderate exercise every day) can improve mood, relieve stress, improveSelf-esteem, as well as preventing high blood pressure, high blood pressure and cancer.
When we exercise, our body temperature rises and our body calms, so that the body releases chemicals that make us feel good: endorphins and norepinephrine.
Scientists believe that it is these endorphins and norepinephrine that are released during exercise to help reduce the symptoms of depression.
Endorphins make us feel good, which helps to boost the immune system and reduce pain.
Norepinephrine is a neurotransmitter (a chemical produced by our brain) that also helps to raise mood.
A study published in the 2005 General Psychiatry Literature reported that walking 35 minutes a day, 5 times a week (or 60 minutes a day, 3 times a week) can significantly reduce mild to moderate depression.disease.
2, magnesium-containing food symptoms of depression – from mild depression to mental illness, and even the final idea of suicide – is likely related to magnesium deficiency.
Magnesium is a mineral that allows our body to contract and relax muscles and make proteins that produce energy.
It is also used for bone growth and support.
Magnesium deficiency is rare, and adding magnesium-containing foods to your diet can help boost your mood.
Such as nuts (pumpkin seeds, sunflower seeds, sesame seeds, almonds, cashews), beans (black beans, kidney beans, soybeans), dark green leafy vegetables (spinach, kale, Swiss chard, kale) and coarse grains, can be improvedMagnesium intake.
A study by the George Ibbi Institute found that patients with depression had foods containing 125-300 mg of magnesium before eating and going to bed, and the symptoms of the patients were alleviated in less than a week.
3, Ginkgo biloba Ginkgo biloba is an herb that has been used to treat a variety of diseases for thousands of years, including certain types of dementia.
At present, people are studying its efficacy in premenstrual syndrome, altitude sickness, chemotherapy-induced end-organ vascular damage and depressive symptoms.
Ginkgo can effectively relieve mild depression in the elderly.
It contains antioxidants that fight free radicals and aging in the body.
With age, free radicals may cause adverse effects on the serotonin receptors in the brain’s central nervous system, increasing the risk of depression in the elderly.
Ginkgo biloba can help us improve serotonin levels and protein synthesis, thereby alleviating depression.
4, vitamin C Vitamin C is an antioxidant used by many of us to treat the common cold.
Although it may not cure the cold as we hope, it does help us stay away from cancer, stroke and cardiovascular disease, and is good for eye health and strengthens the immune system.
Vitamin C can also alleviate the symptoms of depression because it plays a role in the synthesis of norepinephrine, an emotional transmitter that affects the brain.
Since the human body cannot manufacture and store vitamin C, it is important to increase the vitamin C content of fruits and vegetables in the diet, such as citrus fruits, strawberries, melons, pineapples, strawberries, green peppers, tomatoes and dark green leafy vegetables.Take vitamin C supplements.
Health experts recommend that we supplement 500 mg of vitamin C daily.
However, only 10%-20% of adults will complete the daily recommended amount of fruits and vegetables recommended by experts.
A glass of orange juice can provide 97 mg of vitamin C.
5, St. John’s Grass St. John’s Wort is an herb that can be used to treat mild depression.
It contains hypericin and hypericin, which has certain pharmacological effects.
It inhibits the reabsorption of specific chemicals in the brain (serotonin, norepinephrine and dopamine).
Increasing the amount of these biochemicals can help improve mood.
Commonly used antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine replacement double inhibitors (SNRI), can act on the same neurotransmitters.
People made St. John’s grass into extracts, soups and joins.
Although it is less abnormal than antidepressants, it is not completely absent, such as dizziness, dry mouth and stomach upset.
Moreover, it can cause adverse reactions with certain prescription drugs, such as birth control pills and anticoagulants.Therefore, be sure to consult your health care practitioner before adding St. John’s Wort to your health regimen.
6. Dieting Published in a study in the General Psychiatry Literature, a Mediterranean diet may be good for the heart and can help reduce the risk of depression.
Noting that those who did not have a Mediterranean diet, people who took a Mediterranean diet had a 30% lower risk of depression.
Is the Mediterranean diet some kind?
It is rich in edible monounsaturated fatty acids, not saturated fatty acids (such as olive oil instead of paste), foods rich in omega-3 fatty acids, nuts, beans, and B vitamin B-richFruits, vegetables and whole grains.
Meat, dairy and alcohol intake are not prohibited, but they are not a dietary focus.
Do not eat refined carbohydrates and sugars.
7, a small-scale clinical trial of acupuncture and moxibustion for the treatment of depression found that this ancient treatment may be a safe and effective alternative to alternative medicine.
According to a study conducted by the National Institutes of Health’s Office of Alternative Medicine at the University of Arizona and published in the Journal of the American Psychological Association, approximately 75% of women with symptoms of depression received a tailor-madeAfter acupuncture treatment, the symptoms were alleviated after 8 weeks.
The results of this study show that acupuncture treatment, like medication and psychotherapy, is conducive to alleviating the symptoms of depression.
Regarding how it works, the researchers found that depression-related acupuncture triggered the release of certain chemicals in the brain, especially norepinephrine, serotonin and dopamine, which changed our mood.
Researchers at the Stanford University School of Medicine reported that a study published in the March 2010 issue of Obstetrics and Gynecology found that acupuncture should be considered for pregnant women with symptoms of depression who are not advised to take antidepressants.
In their study, 63% of pregnant women receiving depression-related acupuncture treatments resolved their symptoms.
8, B vitamin doctors prescribed a prescription for folic acid in pregnant women, this is a common thing.
Because folic acid can effectively prevent developmental hypertension from developing neural tube defects and cleft palate, and bring many other complications to pregnancy.
But is it effective to use folic acid to relieve depression?
The answer is yes.
Folic acid belongs to the B vitamins.
B vitamins also include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine / pyridoxal / pyridoxamine (B6), biotin (B7), Cobalamin 1 (B12) and choline.
B vitamins help the brain produce chemicals (neurotransmitters) that regulate mood and transmit information.
In all B vitamins, especially folic acid, B6, B12 can promote the secretion of GABA (γ-aminobutyric acid), serotonin and dopamine – the content of these three neurotransmitters is too low, will produce depressionSymptoms and other mood disorders.
For example, according to a study published in the January 2005 issue of the Journal of Psychopharmacology by the MRC Neuropsychiatric Research Laboratory, folic acid and vitamin B12 levels are often low in patients with major depression.
Another study published in the journal Biopsychiatry found that 21% of depression studies involved low levels of vitamin B6 in the body.
It is because people with depression have a lower B vitamin level, or because B vitamins are lower, which causes people to suffer from depression. It is still not clear.
But one thing is clear, B vitamin supplements may reduce the effects of depression symptoms.
9, meditation and imagery lead a strong physiological connection that can make us feel more calm and happy.
There is no right or wrong about the method of meditation – it only needs to be in a quiet place, put on a comfortable posture, relax and breathe, and focus your attention on a specific object (such as your breath, a word)Or a phrase or a specific object).
Practice meditation, just 15 minutes a day, you can alleviate the symptoms of depression.
A study published in the 2006 issue of Clinical Psychology showed that mindfulness meditation can reduce the idea of suicide.
A study published in Psychology Today says that neuroscientists have discovered that when we meditate, brain activity changes from a stress-prone right frontal cortex to a more calm left frontal cortex.
In general, meditation seems to change our brain structure, especially in areas that regulate mood.
Image guidance also helps reduce stress, reduce chronic pain, improve immune function, and help with cancer, heart disease and other diseases.
Its function is based on the idea of the connection between the body and the mind – your body may respond to the imagination that emerges in the brain, as if the imagination is real.
A teacher or book can guide you on how to relax.
10. Yoga Yoga is a kind of exercise that combines posture, movement and breathing.
Although you will consider whether your body has enough volume, it is not the main point of exercise.
A study published in the Oxford Journal of 2007 found that yoga is a “promising depression therapy.”
As an adjunct to research, yoga can reduce depression, anger, anxiety, neurological symptoms, and predict heart rate variability in chronic heart failure.
Although not all mental health experts believe that yoga has the power to cure mental illness, they all believe that in addition to antidepressants and psychotherapy, yoga also helps to alleviate depression.
A study by the National Institutes of Health found that when people practiced a yoga called “sudarshan kriya”, they breathe naturally in their noses at three different rhythms, and their mouths are tight, with up to 73% of people have alleviated depression.Not all yoga is the same, so you may wish to try a variety of styles of yoga to find the one that suits you best (for example, some categories and styles of yoga will contain some pranayama).
Practice for 20 minutes a day, or at least 3 times a week, will give you the best results.