Depression leh lungkhamna hi thlahtute atanga lo chhuak a ni em? (Lungngaihna leh Lungkhamna) .

I chhungkuaa mi pakhatin depression , emaw, lungkhamna a neih chuan, "Oh my, hei pawh hi ka la ve ang em?" Hei hi mi tam tak tan chuan hlauhna leh harsatna tak tak a ni. Chuvangin vawiinah hian heng rilru lam dinhmunte hi thlahtute a ni tak tak em tih te, genes-in nghawng a neih dan te, leh he hlauhawmna tihtlem nan eng nge kan tih theih tih te hi han sawi ila.

Research hian eng nge a sawi?

Doctor-te chuan he thil hi an zirchian lai hian, lungngaihna leh lungkhamna hian genetic link engemaw zat a nei tih an hmuchhuak a ni. Hei hi an hmuh chhuah dan tha ber pakhat chu twins zir chianna hi a ni.

Ngaihtuah teh, twins inang pahnih an awm. An genes hi 100% in a inang vek a ni. Twins chi dang (fraternal twins) kan lak chuan an gene hi 50% chauh a inang a, unau pangngai ang bawkin. Research-a thil pakhat hmuh chhuah chu, twin inang pakhatin depression emaw, lungkhamna emaw a neih chuan, a dang pawhin a vei theihna a sang zawk hle a, twin chi dang aiin. Hei hian heng dinhmunte hi genetic influence a awm tih min hriattir a ni.

Mi pakhatin heng natna a neih theihna tur, a nih loh leh a hlauhawmna hi nu leh pa pahnih atanga gene hrang hrang inzawmkhawm vang a ni mai thei. Mahse doctor-te chuan eng gene nge inzawmkhawmin hetiang hi a thlen tih chiang takin an la sawi thei lo.

Tin, hriat reng tur pawimawh ber chu natna engmah hi genes chauh avanga lo awm a ni lo tih hi a ni . Hemi kawngah hian i chenna boruak, i nunphung leh i thil tawn te hian hmun pawimawh tak a chang bawk. Chhungkaw pakhata mite hian heng thilte hi an insem thin avangin, a chang chuan natna thlentu chu genes nge heng thil dangte hi a ni em tih hi thliar hran leh hriat chian a harsa thin. Chuvangin genetic risk leh nunah thil dang inzawmkhawm a ni thei.

I chhungkuaah hian hetiang dinhmun hi an nei a nih chuan...

I chhungkuaa mi pakhatin he natna hi a neih chuan kum hi genetic a nih theih thu hriat theihna tlemte a ni. Entîr nân, mi pakhatin kum 20 a tlin hmaa lungngaihna emaw, lungkhamna emaw a neih chuan, chu chhûngkaw member dangte pawhin chutiang natna chu an vei theihna chance a sang hle. A awlsam zawngin, mi naupang zawkin he natna hi a lo vei poh leh thlah kal zelah a darh zel a ni.

Chumi awmzia chu miin kum upa zawka a neih chuan rochun a ni lo tihna a ni lo. Mahse, a tam zawkah chuan hetiang chi thar hi kum 20 an tlin hnuah a thleng thin a, chu chu nunah thil rapthlak tak tak, stress lutuk , etc. nena inzawm a ni.

Tin, chhungkaw hnai tak , nu, pa, unaupa, a nih loh leh unaunu ang chi, he natna hi a neih chuan nang pawh i hlauhawm zawk a ni. He risk hi i chhungte hla tak i neih aiin a sang zawk.

Eng symptom nge i fimkhur tur?

Chhungkaw zingah hian heng natna hi nei emaw nei lo emaw, heng dinhmunte hi kan hriat hmasak theih nan leh tanpuina kan hmuh theih nan lungngaihna leh lungkhamna chhinchhiahna te hi kan hriat chian a pawimawh hle.

Kan zavaiin a chang chuan lungngai leh hlauhna kan nei vek. Chu chu thil pangngai a ni. Mahse damdawi lam thil a nih chuan chu aia hla zawk a ni.

Depression nei tih hriat theih nan heng symptoms te hi kar hnih tal a awm tur a ni . Lungkhamna chhinchhiahna hi a inang thei hle.

Hemi chungchang hi i doctor hnenah hrilh rawh.

I chhungkuaa mi tu emaw chuan lungngaihna emaw, lungkhamna emaw a neih chuan i doctor hnenah hrilh a pawimawh . I doctor hnenah chhungkaw history-a zunthlum emaw thisen sang emaw i neih thu i hrilh ang bawkin. Zahpui tur a ni lo. He information hian i doctor chu i hriselna a hrethiam zawk ang.

Depression leh lungkhamna hi 100% vel a ven theih a ni lo. Mahse, i rilru hahna tihziaawmna tur leh i in enkawl dan tur kawng tam tak a awm. Heng tih dante hi mi zawng zawng tan a tha a ni. A bik takin chhungkaw history-ah hetiang thil hi a awm a nih chuan heng thilte hian natna a zual zel loh nan kawng thui tak a zawh thei a ni.

Risk tihtlem dan tur practical tips

Heng dinhmunte hi i hlauhawm a nih chuan hengte bakah natna khirh tak tak laka invenna tur thil i tih theih a awm bawk.

1. Counselling hi ngaihtuah rawh

Harsatna i neih hma chu nghak suh, counselor tha tak hmu hmasa phawt ang che. Tichuan, lungngaihna emaw, lungkhamna emaw thlen thei dinhmunte enkawl dân tûr thiamna i zir thei ang. I chhungkaw chanchin hrilh rawh . A tul chuan doctor tha takah referral dil rawh.

2. I ei leh in hi uluk takin enkawl rawh

Ei leh in tha, hrisel hi i taksa leh i thluak tan a pawimawh hle. Heng nutrients te hi i ei tlem em tih enfiah rawh:

• Omega-3 fatty acids : Sangha, salmon, tuna, mackerel, herring , flaxseed, leh pumpkin chi-ah te hmuh tur a awm a, thluak hrisel taka hnathawhna atan a pawimawh hle.
• B vitamins : B vitamins tlachhamte zingah depression hi a awm fo thin. Chaw chi hrang hrang, thlai hring, bean, lentils, whole grains , nut, thei, sa, leh egg te hian B vitamin a pai a.
• Vitamin D chu: 1.1.Vitamin D level hniam leh depression hi inzawmna a awm a. Taksa hian zing ni ênga a inhriat hian vitamin D a siam thei a ni.

3. Sugar tul lo chu tihtlem

Thlai ang chi, a pianphungah sugar awmna ei tur te hian i taksa chakna level a vawng reng thei a ni. Mahse, ei leh in tur, sugar dah belh te chu tihtlem tum ang che.

4. Exercise hi tih danah siam rawh.

Research atanga a lan dan chuan exercise hian depression na lo leh na lo tak takah a pui thei a ni. Tin, stress tihziaawmna tur, mood leh energy tihchakna tur, taksa hriselna vawng reng tur a ni bawk. Ni khatah minute 30 tal kea kal, tlan emaw, exercise i duh apiang ti rawh.

5. Mut tam rawh

Lungkhamna leh lungngaihna hian zan mut that a ti harsa thei hle. Puitling pakhat chuan zan khatah darkar 7-8 vel mut that a mamawh a ni .

6. Zu leh caffeine tih tlem

Zu leh caffeine tam lutuk (tea, coffee) in tlem hian panic attack a veng thei a ni.

7. Inlaichinna hrisel tak vawng reng tur

I nunah mi, i thiante leh chhungte hian i rilru put hmangah nghawng lian tak an nei a ni. I fuihtu leh thlawptu inlaichînna ṭhate chu dah pawimawh ber rawh.