Yu kin fil bak se yu gɛt ebi ebi lod na yu maynd, yu kin fil se yu nɔ want fɔ du ɛnitin, ɔ yu kin jɔs fil bad? Nɔto yu nɔmɔ, bɔt wi ɔl kin gɛt dɛn filin ya sɔm tɛm na wi layf. Bɔt if dis kayn tin kin kɔntinyu, i kin bi sayn fɔ wan sik wae de mɛk pɔrsin gɛt dis maynia sik wae dɛn kɔl pwɛl hat. Sɔntɛnde lɛk dis, i kin rili impɔtant fɔ go to dɔktɔ, mɔ fɔ yuz mɛrɛsin. Bɔt yu no se apat frɔm mɛrɛsin, sɔm natura l we dɛn de we go ɛp fɔ mek wi maynd fil fayn? Tide wi go tok abaut dat.
Wetin na dɛn ‘nɛchral antidipreshan’?
Fɔ tɔk am simpul wan, dis na tin dɛm wae kin ɛp fɔ pul, ɔr ridyus, de sik wae de kam pan pɔrsin wae gɛt pwɛl hat sik, bɔt nɔto dɔktɔ tɛl yu. Dɛn tin ya na sɔm it dɛn, sɔpɔtmɛnt dɛn, ɛksesaiz, ɛn chenj dɛn na wi abit dɛn ɛvride.
Mɛmba se, sɔmtɛm dɛn natura l mɛrɛsin ya, we yu yuz dɛn fayn fayn wan wit yu dɔktɔ in advays, kin bi fayn tin fɔ ad to di mɛrɛsin dɛn we de mek yu nɔ gɛt pwɛl hat. Sɔmtɛm, pan sɔm kayn pwɛl hat sik, dɛn tin ya kin du fɔ yu. Bɔt na yu dɔktɔ gɛt fɔ disayd fɔ du dat.
Lɛ wi si aw dɛn natura l we dɛn ya tan lɛk. Fɔ mek i izi fɔ ɔndastand, a go sho dɛn tin ya na tebul.
| Di kayn we aw dɛn de du am | Ɛgzampul dɛn ɛn simpul ɛksplen |
|---|---|
| Nutritional Supplements fɔ di tin dɛn we yu nid | dis dεm inklud tin dεm lεk Omega-3 fεt asid - dat na, fish כyl, SAMe (S-adenosylmethionine), εn probayotiks - dat na, bεnεfit baktri dεm na wi intestinal. |
| Ɛrb ɛn Plant Ɛkstrakt | Risach dɔn sho se ɔyl lɛk safrɔn kin ɛp wit dis te to sɔm mak. |
| Vitamin ɛn Minral dɛn | Fɔ adrɛs di dɛfisiɛns pan B vaytamɛn (especially L-methylfolate, B12), magnesium, ɛn vaytamɛn D kin gɛt fayn impak pan mental wɛlbɔdi. |
| It | Di men tin ya na fɔ de fa frɔm it dɛn we dɛn dɔn prosɛs, rifin kabɔhaydrɛt, ɛn it dɛn we gɛt bɔku shuga. Bifo dat, pe atɛnshɔn pan it dɛn we gɛt bɔku tin dɛn lɛk fish we gɛt omega-3, grɛn vɛjitebul, ɛn frut dɛn. |
| Aktiviti dɛn we yu fɔ du wit yu bɔdi | Ɛni ɛksesaiz, lɛk fɔ waka kwik kwik wan, fɔ swim, fɔ rayd baysikul, ɔ fɔ du yoga, kin rili fayn fɔ di maynd. Dɛn tin ya kin mek di bɔdi gɛt ɔmon dɛn we de mek pɔsin fil fayn. |
| Aktiviti/Abit Chenj | Fɔ put yusɛf na di san ɛvri mɔnin, fɔ slip fayn (7-8 awa), fɔ praktis fɔ tink gud wan ɛn fɔ tink gud wan. |
| Ɔda Tɛrapi dɛn | Akupankcha ɛn masaj tɛrapi kin ɛp bak sɔm pipul dɛn fɔ ridyus strɛs. |
Kip in maynd se jɔs bikɔs sɔntin na ‘nɛchral’ nɔ min se nɔto mɔtalman mek am. Fɔ ɛgzampul, dɛn kin mek sɔm vaytamɛn ɛn sɔpɔtmɛnt dɛn bay we dɛn mek am. Dɔn bak, bɔku pan dɛn supamakit ya nɔ kin gɛt di sem strɔng tɛst lɛk mɛrɛsin dɛn we gɔvmɛnt ɔtoriti dɛn we de rigul di mɛrɛsin dɛn kin du (na Sri Lanka, na di NMRA). Dis kin mek pipul dɛn aks kwɛstyɔn bɔt dɛn kwaliti.
Udat dɛn natura l we ya fayn fɔ?
Bɔku rizin dɛn kin de we kin mek yu tink bɔt natura l we dɛn lɛk dis.
- If yu gɛt sayn dɛm wae de sho se yu gɛt sɔm kayn pwɛl hat sik .
- If yu lɛk tritmɛnt dɛn we nɔ gɛt drɔgs pas di mɛrɛsin dɛn we dɛn kin gi yu.
- If yu dɔn ɔlrɛdi de tek mɛrɛsin fɔ pwɛl hat, as ɔda sɔpɔtIf yu want fɔ yuz dɛn we ya.
Ilɛk wetin na di rizin, if yu de tink fɔ bigin wan natura l we lɛk dis, nɔto yu wan fɔ disayd. Yu fɔ rili tɔk to yu dɔktɔ bɔt dis ɛn bigin dɛn tin ya ɔnda in gayd. Bikɔs ivin sɔm natura l tin dɛn nɔ go fayn fɔ yu bɔdi.
Aw dɛn tin ya kin rili afɛkt wi maynd?
Dɛn natura l we ya ɛvri wan de ɛp wi bren wɛlbɔdi insay dɛn yon we. Pan ɔl we dɛn stil de du risach bɔt sɔm tin dɛn, na dis wi dɔn fɛn te naw:
- I de mek di kɔmyunikeshɔn bitwin di bren sɛl dɛn bɛtɛ: Di bɛtɛ kɔmyunikeshɔn bitwin di nyuron dɛn na wi bren, na di mɔ wi maynd de wok fayn. Tin dɛn lɛk omega-3 kin ɛp fɔ du dis.
- I de mek yu bɔdi gɛt wɛlbɔdi: Dis kin bi nyu tin to yu. di kכmyuniti fכ bεnεfit baktri dεm na wi gכt (gut maykrobaym) de afekt wi mכd dεn wan dεm. Tin dɛm lɛk probayotik kin ɛp fɔ mek dis balans kɔntinyu fɔ de.
- I de ridyus di inflamɛns we nɔ nid fɔ de na di bɔdi: If yu gɛt inflamɛns we nɔ nid fɔ de na di bɔdi fɔ lɔng tɛm, dat kin afɛkt di we aw di bren de wok bad bad wan. Ɛksesaiz ɛn sɔm tin dɛn we de mek pɔsin it fayn kin ɛp fɔ ridyus dis inflamɛns.
- Sכpכt kεmεkal dεm we de rεgεl di mכd: Di bren de mek kεmεkal dεm (nyurotransmitta) lεk sεrotonin εn dopamin we de εp fכ mek wi gladi εn kכl. Dɛn natura l we dɛn ya de sɔpɔt di wok we dɛn kemikal dɛn de de du.
Wetin na di we dɛn we go wok pas ɔl ɛn we nɔ gɛt wan prɔblɛm?
No wan natura we nɔ de we de wok fɔ ɔlman. Bɔt sɔm de we dɛn dɔn du bɔku risach pan ɛn we dɔn sho se dɛn nɔ gɛt bɛtɛ tin fɔ du. If yu intres pan dis, yu kin tɔk to yu dɔktɔ ɛn tink bɔt dɛn tin ya:
- Ɛksesaiz: Bɔku tɛm, dis na di tin we nɔ bad ɛn we izi fɔ du . Apat frɔm di chans fɔ mek pɔsin gɛt smɔl injury, tin dɛn lɛk fɔ waka, yoga, ɛn swim gɛt bɔku bɛnifit dɛn na in maynd. Tray fɔ mek i bi yu abit fɔ waka fɔ at le 30 minit ɛvride.
- L-Methylfolate: Dis na wan B vaytamɛn. Sɔm pipul dɛm wae gɛt pwɛl hat sik kin gɛt dis maynia sik.
- Omega-3: Dɛn kin fɛn am bɔku bɔku wan insay fish ɔyl. Yu kin gɛt am bay we yu it fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn sadin.
- Probiotics: Dɛn kin fɛn am na it dɛn we gɛt fɛmɛnt lɛk yogɔt ɛn milk.
- Safrɔn: Sɔm stɔdi dɔn sho se dis kin ɛp fɔ gɛt sɔm kayn pwɛl hat sik.
- SAM-e: Na kכmpawnd we de apin nכmal wan na di bכdi. Yu kin tek am bak as sɔpɔtmɛnt.
- Vitamin D we gɛt fɔ du wit: .Dɛn kin kɔl am bak di ‘san shayn vaytamɛn’. Bɔku pipul dɛn nɔ gɛt am. Yu kin avɔyd dis if yu put yusɛf na di mɔnin san ɛn tek sɔpɔtmɛnt if nid de.
Yu nɔ tink se ɛni risk de? Lɛ wi no bak bɔt di bad tin dɛn we kin apin to wi!
We wi yɛri di wɔd ‘natural’, wi kin tink se i 100% sef. Bɔt nɔto dat na di tru. Ivin dɛn natura l we ɛn sɔpɔtmɛnt ya kin gɛt sɔm risk ɛn sayd ɛfɛkt. So, i impɔtant fɔ no bɔt dɛn bad tin ya bifo yu yuz dɛn tin ya.
| Risk / Prɔblɛm | Wetin yu nid fɔ no bɔt dis |
|---|---|
| Intarakshɔn wit ɔda mɛrɛsin dɛn | Dis na di big big risk . Sɔm ɔyl ɛn supamakit kin miks wit di mɛrɛsin dɛn we yu kin tek fɔ dayabitis, ay blɔd prɛshɔn, at sik, ɔ ɔda mental wɛlbɔdi prɔblɛm dɛn, ɛn dis kin mek yu gɛt denja sayd ɛfɛkt. So nɔ bigin ɛnitin we yu nɔ aks yu dɔktɔ fɔs. |
| Kwɛstyɔn dɛn bɔt kwaliti (Poor Quality) . | Bikɔs dɛn nɔ kin tɛst dɛn tranga wan lɛk mɛrɛsin, sɔm kayn supamakit dɛn nɔ kin gɛt di rayt amɔnt we dɛn rayt na di lɛbl. Ɔ dɛn kin miks dɛn wit ɔda tin dɛn we kin ambɔg pɔsin. |
| Sayd Ifɛkt dɛn we kin apin | Sayd ɛfɛkt lɛk alɛji, bɛlɛ at, ɛn diziz kin apin. Sɔm tin kin bi pɔyzin bak to di bɔdi if dɛn tek am pasmak. |
| Sefty fɔ lɔng tɛm we dɛn nɔ no | I stil nɔr gɛt inɔf risach bɔt di ifɛkt dɛm wae yu de yuz bɔrku sɔpɔtmɛnt fɔ lɔng tɛm pan di bɔdi. |
| Lak fɔ sef fɔ sɔm mɛrɛsin kɔndishɔn dɛn | If yu gɛt ɔda sik, lɛk kidni ɔ liva sik, ɔ yu gɛt bɛlɛ, fɔ yuz dɛn tin ya kin denja. |
Aw lɔng i kin tek fɔ gɛt rizɔlt?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Mɛmba se dɛn natura l tritmɛnt ya nɔ kin wok wantɛm wantɛm. Dɛn tan lɛk we dɛn plant plant. I kin tek tɛm fɔ wata am, fɛtilayz am, ɛn kia fɔ am. Ɛn na so dɛn tritmɛnt ya kin du.
I kin tek sɔm wik ɔ wan ɔ tu mɔnt fɔ mek yu si di rizɔlt. If yu de du ɛksɛsayz, yu go fil smɔl fɔ mek yu maynd go bifo wantɛm wantɛm, bɔt fɔ mek yu go ebul fɔ du am fɔ lɔng tɛm, yu nid fɔ kɔntinyu fɔ du am. Semweso, we yu bigin fɔ it tin dɛn we go mek yu gɛt wɛlbɔdi, smɔl smɔl yu go fil se yu gɛt mɔ trɛnk ɛn yu maynd go klia.
Di tin we impɔtant pas ɔl na fɔ peshɛnt ɛn fɔ de du tin ɔltɛm . If yu nɔ si ɛni impɔtant tin afta tu to tri mɔnt, tɔk to yu dɔktɔ bɔt ɔda tin dɛn we yu go ebul fɔ du.
Ustɛm a fɔ tɔk to di dɔktɔ?
Yu dɔktɔ go bi yu bɛst padi ɛn gayd fɔ dis waka.
- Fɔ fala in advays bɔt ɛni sɔpɔtmɛnt we yu de tek.
- If yu gɛt ɛni sayd ɛfɛkt, tɛl yu dɔktɔ wantɛm wantɛm.
- Nɔ bigin ɔ stɔp ɛni tritmɛnt we yu nɔ aks am.
I rili impɔtant: If yu de tink fɔ du bad to yusɛf ɔ tek yu layf, duya nɔ de yu wan. Nɔto yu fɔlt, na pat pan di sik. Tɔk to yu dɔktɔ wantɛm wantɛm, tɔk to pɔsin we yu biliv, ɔ go to di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu. Sɔmbɔdi de de ɔltɛm fɔ ɛp yu.
Na nɔmal tin fɔ fɛn rilif we yu nɔ de fil lɛk yusɛf. Bɔrku ɔda tritmɛnt de wae kin ɛp yu pan da joyn de. Bɔt i nɔ kin izi fɔ pik di rayt wan fɔ yu. Na dat mek yu nid yu dɔktɔ fɔ ɛp yu.
If yu gɛt wan aidia fɔ dɛn kayn natura l we dɛn de na yu maynd, tɔk to am opin wan bɔt am. Dɔn i go ɛp yu fɔ pik wetin go fayn fɔ yu layf ɛn yu wɛlbɔdi.
Jɔs lɛk aw i kin tek tɛm fɔ mek yu gɛt mɔsul, na so i kin tek tɛm ɛn peshɛnt bak fɔ mek yu kɔntinyu fɔ gɛt wɛlbɔdi. Bi gud ɛn peshɛnt wit yusɛf pan dis waka.
Mɛsej we dɛn kin kɛr go na os
- ‘Natural antidepressants’ de tɔk bɔt tin dɛm lɛk it, ɛksɛsayz, ɛn sɔpɔtmɛnt dɛm wae, apat frɔm mɛrɛsin, de ɛp fɔ ridyus de sayn dɛm fɔ pwɛl hat.
- Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin dɛn tin ya, bikɔs nɔto ɔltin we dɛn kɔl ‘nɛchral’ na sef fɔ ɔlman.
- Ɛksesaiz na we we rili sef ɛn we go wok fɔ bigin. Ivin fɔ waka fɔ 30 minit insay di de kin mek big difrɛns.
- Dɛn we ya kin tek tɛm fɔ mek yu gɛt rizɔlt, so i impɔtant fɔ peshɛnt ɛn kɔntinyu fɔ du am.
- If yu de tink bɔt fɔ du bad to yusɛf, nɔ ayd am. Go to dɔktɔ wantɛm wantɛm.
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