I rilruah phurrit rit tak, engmah tih duh lo anga inhriatna emaw, lungngaihna mai mai emaw pawh i nei em? Nangmah chauh ni lovin, kan nunah engtik lai pawhin heng rilru put hmang hi kan tawng vek a ni. Mahse hetiang dinhmun hi a la awm zel chuan rilru lam natna, depression an tih chhinchhiahna a ni thei. Hetiang hunah hian damdawi lam thurawn lak a pawimawh hle a, a bik takin damdawi hman dan tur hi a pawimawh hle. Mahse, damdawi bakah hian kan rilruah hahdamna thlen theitu thilsiam kawng engemaw zat a awm tih i hria em? Vawiin hian chu chu kan sawi dawn a ni.
Heng ‘natural antidepressant’ te hi engte nge ni?
A awlsam zawngin, hengte hi depression symptoms tihziaawmna tur, emaw, tihziaawm thei thilte a ni a, mahse doctor-in a pek loh thilte a ni. Chûng zîngah chuan ei tûr ṭhenkhat, supplement, exercise, leh ni tin kan nunphung tihdanglamna te a tel a ni.
A châng chuan heng natural remedies te hi doctor thurawn nena hman dik a nih chuan antidepressant damdawi-ah hian a belhchhah tha hle thei tih hre reng ang che. A châng chuan, lungngaihna na lo tak takah chuan hengte hi a tawk mai thei. Mahse chu thutlukna chu i doctor kutah a awm.
Heng natural methods te hi eng ang nge an nih i en ang u. Hriatthiam awlsam zawk nan hengte hi table-ah ka entir ang.
| Thiltih dan chi hrang hrang | Entirna leh sawifiahna awlsam tak |
|---|---|
| Nutritional Supplements te pawh a awm bawk | Chung zingah chuan Omega-3 fatty acids - chu chu sangha hriak, SAMe (S-adenosylmethionine), leh probiotics - chu chu kan rilru chhunga bacteria \angkai tak tak te pawh a tel a ni. |
| Herbs leh Thlai atanga lakchhuah te | Research atanga a lan dan chuan saffron ang chi herbs te hian hei hi eng emaw chen chu a pui thei a ni. |
| Vitamin leh Mineral te hi a ni | B vitamin (a bik takin L-methylfolate, B12), magnesium, leh vitamin D tlakchhamna chinfel hian rilru hriselnaah nghawng tha tak a nei thei a ni. |
| Chaw | Hetah hian a pawimawh ber chu processed foods, refined carbohydrates, leh sugar tamna ei tur atanga inthiarfihlim hi a ni. Chu ai chuan nutrient tamna ei tur, omega-3 tamna sangha, thlai hring, leh thei chi hrang hrangte chu ngaihtuah zawk rawh. |
| Taksa lam thiltih | Exercise eng pawh, chak taka kal, tui chawi, cycle khalh emaw, yoga emaw hi rilru tan a tha hle. Chungte chuan taksaah feel-good hormone siam chhuahna a tichak a ni. |
| Thiltih/Tihphung tihdanglam | Zing tin ni ênga inhmuhna, mut tam (darkar 7-8), meditation leh mindfulness techniques practice te. |
| Therapies dang (Alternative Therapies) te pawh a awm thei | Acupuncture leh massage therapy te hian mi thenkhat chu stress tihziaawmna atan a pui bawk. |
Thil pakhat chu ‘natural’ a nih vang mai mai hian mihring siam a ni lo tihna a ni lo tih hi hre reng ang che. Entirnan, vitamin leh supplement thenkhat chu synthetically siam a ni. Tin, heng supplement tam tak hi sorkar damdawi regulatory authority-te (Sri Lanka-ah chuan NMRA-in) damdawi ang kha khauh taka test an nei lo bawk. Hei hian an quality chungchangah zawhna a siam thei a ni.
Heng natural methods te hi tute tan nge a inhmeh ber?
Hetiang natural methods hi ngaihtuah tir thei chhan engemaw zat a awm thei.
- Mild to moderate depression symptoms i neih chuan .
- Damdawi prescription aiin damdawi ni lo enkawlna i duh zawk chuan.
- Depression damdawi i ei tawh a nih chuan, additional support atanHeng hmanrua te hi hman i duh chuan.
A chhan chu eng pawh ni se, hetiang hian natural method tan i ngaihtuah a nih chuan nangmah chauha thutlukna siam tur a ni lo. Hemi chungchangah hian i doctor nen inbiakna neihpui ngei tur a ni a, a kaihhruaina hnuaiah heng thilte hi i tan tur a ni. A chhan chu thilsiam thenkhat pawh hi i taksa tan a tha lo mai thei.
Chûngte chuan engtin nge kan rilru a nghawng tak tak?
Heng natural methods te hian kan thluak hriselna hi anmahni kawng hrang hrangin a pui vek a ni. Thil thenkhat chu zirchian mek ni mahse, tun thlenga kan hmuh chhuah chu hetiang hi a ni:
- Thluak cell inkara inbiakpawhna a titha: Kan thluaka neurons inkara inbiakpawhna a tha zawk chuan kan rilru a thawk tha zawk thin. Omega-3 ang chi thilte hian hei hi a pui hle.
- Gut health a ti tha: Hei hi i tan chuan thil thar a ni mai thei. Kan gut-a bacteria \angkai tak takte community (gut microbiome) hian kan mood a nghawng nghal vek a ni. Probiotics ang chi thil hian he balance hi a vawng reng thei a ni.
- Taksa a ṭul lo taka inflammation a tihziaawm: Hun rei tak chhung, a tul lo taka taksaa inflammation awm hian thluak hnathawh a tichhe thei a ni. Exercise leh nutritional component thenkhat hian he inflammation hi a tihziaawm thei a ni.
- Mood-regulating chemicals a support: Thluak hian serotonin leh dopamine ang chi chemicals (neurotransmitters) a siam chhuak a, chu chuan kan hlim leh kan rilru a hahdam theih nan a pui a ni. Heng natural methods te hian chu chemicals te hnathawh chu a thlawp a ni.
Engte nge hmanraw tangkai ber leh him ber?
Mi zawng zawng tana hnathawk thei natural method pakhat chauh a awm lo. Mahse, zirchianna nasa tak nei, result tha tak tak nei tlemte an awm. Hei hi i ngaihven a nih chuan i doctor nen inbia la, hengte hi i ngaihtuah thei ang:
- Exercise: Hei hi a tlangpuiin a him ber leh awlsam ber a ni. Hliam tenau tuar theihna bakah hian kea kal, yoga, leh tui chawi ang chi thiltih hian rilru hriselna atan hlawkna nasa tak a nei a ni. Ni khatah minute 30 tal kea kal hi tih danah siam tum ang che.
- L-Methylfolate: Hei hi B vitamin a ni. Depression nei thenkhat chuan hemi kawngah hian tlakchhamna an nei thin.
- Omega-3: Sangha hriak ah hian a tam hle. Salmon, mackerel, leh sardines ang chi sangha hriak ei hian natural takin i hmu thei a ni.
- Probiotics: Yogurt leh bawnghnute ang chi ei tur hmin (fermented foods) ah te hmuh tur a awm.
- Saffron: Zirna thenkhatah chuan hei hian depression na lo tak tan a pui thei tih hmuhchhuah a ni.
- SAM-e: Taksa chhunga pianphung anga awm compound a ni. Supplement atan pawh ei theih a ni.
- Vitamin D chu: 1.1.‘Sunshine vitamin’ an ti bawk. Mi tam takin an tlachham a ni. Hei hi zing ni chhuahnaah i inhnim a, a tul chuan supplement ei hian pumpelh theih a ni.
Risk a awm lo em ni? Side effects pawh i fimkhur ang u!
‘Natural’ tih thumal kan hriat hian 100% a him kan ti thin. Mahse chu chu thudik a ni lo. Heng natural method leh supplement te pawh hian risk leh side effect engemaw zat a nei thei. Chuvangin, heng thilte hi kan hman hmain heng hlauhawmnate hi kan hriat chian a pawimawh hle.
| Risk / Buaina a awm | Hemi chungchanga i hriat tur chu |
|---|---|
| Damdawi dang nena inzawmna | Hei hi risk lian ber a ni . Herb leh supplement thenkhat chu zunthlum, thisen sang, thinlung natna emaw, rilru lam natna dang emaw damdawi i ei te nen an inzawm thei a, side effect hlauhawm tak tak a thlen thei a ni. Chuvangin doctor zawt hmasa lovin engmah tan tir suh. |
| Quality chungchanga zawhna (Poor Quality) . | Damdawi angin uluk taka test an nih loh avangin supplement brand thenkhatah chuan label-a tarlan zat dik tak a awm lo mai thei. A nih loh leh thil tha lo dang nena chawhpawlh an ni thei bawk. |
| Side Effects awm thei te | Side effects allergic reaction, pum na, leh luak chhuak te pawh a awm thei. Thil thenkhat chu ei tam lutuk chuan taksa tan toxic a ni thei bawk. |
| Hun rei tak chhunga himna hriat loh | Hun rei tak chhunga supplement tam tak hman hian taksa a nghawng dan tur zirchianna a la tling tawk lo. |
| Damdawi lam harsatna thenkhat tan himna awm lo | Damdawi dang, kal emaw thin natna emaw i neih emaw, naupai emaw i nih chuan heng thilte hman hi a hlauhawm thei hle. |
Results hmuh theih nan eng chen nge hun a duh?
Hei hi mi tam takin zawhna an zawh thin a ni. Heng natural treatment te hian hna a thawk nghal lo tih hre reng ang che. Thlai phun ang mai an ni. Tui pek te, fertilize te, enkawl te hian hun a mamawh a ni. Tin, heng enkawlnate pawh hi chutiang bawk chu a ni.
Results i hmuh theih nan kar tlemte emaw thla khat emaw thla hnih emaw a la ngai thei. Exercise i tih chuan rilru lama chakna tlem i nei nghal mai thei a, mahse hun rei tak chhung result atan chuan i tih chhunzawm zel a ngai a ni. Chutiang bawkin ei leh in hrisel i tan chuan chakna leh rilru fiahna a pung zauh zauh ang.
A pawimawh ber chu dawhthei leh inmil taka awm hi a ni . Thla hnih atanga thla thum hnuah pawh hmasawnna i hmuh loh chuan i doctor nen duhthlan tur dang sawipui rawh.
Engtikah nge doctor ka biak ang?
I doctor chu he zinkawngah hian i thian tha ber leh kaihruaitu ber a ni ang.
- Supplement i ei apiang chungchangah a thurawn zawm rawh.
- Side effect i neih chuan doctor hnenah hrilh nghal rawh.
- Amah zawt lovin eng enkawlna pawh tan leh titawp suh.
Pawimawh tak: Mahni tihchhiat emaw, nunna lak emaw ngaihtuahna i neih chuan khawngaihin nangmah chauhin awm suh. I sualna a ni lo, natna zinga mi a ni. Doctor nen inbia nghal la, i rintlak tak nen inbia la, i damdawi in hnai ber Emergency Department (ETU) ah kal rawh. Chutah chuan puitu tur che an awm reng a ni.
Nangmah ang anga inhriat loh laia chhawmdawlna zawng hi thil pangngai a ni. Chu zinkawngah chuan enkawlna dang tam tak a awm a, chu chuan a pui thei che a ni. Mahse, i tâna ṭha ber thlan chu a harsa thei hle. Chuvang chuan i doctor puihna i mamawh a ni.
Chutiang natural methods ngaihtuahna i neih chuan chu chu tlang takin sawipui rawh. Chumi hnuah chuan i nunphung leh hriselna dinhmun nena inmil ber tur thlang turin a pui ang che.
Muscle siam nan hun a mamawh ang bawkin, i rilru hriselna vawng reng turin hun leh dawhtheihna a ngai bawk. He zinkawngah hian ngilnei leh dawhthei takin awm rawh.
Take-Home Thuchah a ni
- ‘Natural antidepressants’ tih hian ei leh in, exercise, leh supplement ang chi thil te a kawk a, damdawi bakah hian depression symptoms tihziaawmna kawngah a pui bawk.
- Hengte hi i tan hmain doctor nen inbia ngei ang che, a chhan chu ‘natural’ an tih zawng zawng hi mi zawng zawng tan a him vek lo.
- Exercise hi tan dan him leh tangkai tak a ni. Ni khata minute 30 vel kea kal pawhin danglamna nasa tak a thlen thei a ni.
- Heng hmanrua te hian result a chhuah theih nan hun a duh a, chuvangin dawhtheihna leh chhelna neih a pawimawh hle.
- Mahni tihchhiat tumna i neih chuan thup suh. Damdawi lam thurawn zawng nghal rawh.
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