Engtin nge depression hi kan do theih ang? Hemi chungchang hi han sawi ila!

A châng chuan i rit hlein i inhria em, engmah tih duhna i nei lo va, ei duhna i nei lo em ni? Mi tam tak chuan hei hi ‘lungngaihna’ kan ti thin. Mahse hei hi a kal zel chuan rilru lam natna, depression an tih a ni thei. Hei hi dinhmun pawimawh tak a ni a, ngaih pawimawh a ngai hle. Damdawi lam enkawlna bakah hian nitin kan ei leh in te hian he dinhmun hi a titha thei tih i hria em? Vawiin hian kan sawi dawn a ni.

Engvangin nge ei leh in hi a pawimawh em em?

A awlsam zawngin kan taksa leh kan thluak hian a thawk tha tur chuan nutrition a mamawh a. Chu nutrition chu kan ei leh in atang hian kan hmu thin. Car tha tak, oil chi dik tak a neih loh chuan a tlan tha dawn lo ang maiin han ngaihtuah teh. Chutiang bawk chu a ni. Taksain a mamawh ei tur a hmuh loh chuan kan thluak hnathawh pawh a tuar thei a ni. A bik takin, he ei leh in hi thluak cell inkara thuchah thawn chhuak neurotransmitters ang chi thil siam that nan a pawimawh hle. Chuvangin, ei leh in hian kan mood control tu he process nalh tak hi direct impact a nei a ni.

Engtin nge lungngaihna do turin kan chaw ei tur kan buatsaih theih ang?

Hrilhfiahna lian tak kan siam hmain step tenau tak tak atanga tan ila. Thil awlsam tak tak i tih theih tur thenkhat chu hetiang hi a ni.

1. Mahni chauhin chaw ei suh, ei ho rawh u.

I lungngaih laia ei duhna hloh hi thil pangngai a ni. A chang chuan kitchen-ah pawh kal duhna i nei lo. Chutih hunah chuan mahni chauha awm ai chuan, i chhungte emaw, i ṭhian i rintlak emaw nen chaw buatsaih tum ang che. Chaw ei dun laia ṭhut leh inbiakna chuan hahdamna nasa tak a pe thei a, chaw ei duhna nei lehzual turin a pui thei bawk. Hêng hun khirh tak karah hian ṭanpuina dîl hi hlau ngai suh.

2. I ei leh inah fimkhur rawh.

Dik tak chuan lungngaihna atana ei leh in tha ber chu kan taksa pum tana tha tur a ni. Chu chu a theih ang anga processed foods, sugary foods, leh fast foods te pumpelh tihna a ni , leh whole, natural foods lam ngaihtuah tihna a ni.

• Thil tha ei tam zawk tur chu:
• Thlai leh thei thar (a bik takin thlai dum hring) .
• Thlai chi hrang hrang (buhfai sen, millet, barley, oats) .
• Sa thau tlem, sangha leh artui te
• Products te chu low-fat milk leh yogurt te hi a ni
• Nuts leh nut oil (cashews, peanuts, almonds) te hi a tha hle.

Heng ei tur te hian i thisen sugar level a vawng reng a, chu chuan mood swing control nan a pui a ni.

3. Heng thilte hi tihtlem a ngai tak zet.

Depression symptoms tizual thei ei leh in thenkhat a awm. Heng thilte hi a bik takin fimkhur hle ang che.

4. Thluak tana tha tur special nutrients i ngaihtuah ang u

A châng chuan, kan ei leh in ringawt hian kan mamawh zawng zawng a pe vek lo. A bik takin depression dona kawngah hian supplement ngaihtuah a pawimawh thei hle. Research atanga a lan dan chuan nutrient tlakchhamna thenkhat hian depression a thlen thei a, chu chu supplementing hian symptoms a tihziaawm thei a ni.

• Omega-3 fatty acids: Hengte hi thluak hriselna atan a pawimawh hle. Sa hriak nei sangha, salmon, mackerel, leh tuna te bakah soy, walnuts, leh flaxseed-ah te an awm bawk.
• Folate: Hei hi vitamin B chi khat a ni a, folate hi thlai hring, spinach, legumes chickpeas, bean, bawnghnute liver, leh orange tuiah te a awm a.
• Vitamin B12: Hei hi rilru hriselna atan pawh a pawimawh hle. Ran thil siam, sa, sangha, bawnghnute, leh artuiah te a awm tam ber.

Mahse, hre reng ang che, heng supplement te hi i hman hmain i doctor nen in inbia ngei tur a ni.I mamawh ang chiah, a zat dik takah a rawn recommend ang che.

5. I ni tur ruahman rawh: Thil tih dan tenau te hian danglamna nasa tak a thlen thin

• Food Journal vawng reng rawh: Nitin i ei leh in zawng zawng ziak vek la, i rilru put hmang pawh ziak bawk ang che. Kar khat emaw kar hnih emaw hnuah chuan ei tur thenkhat chuan i rilru a ti nuam lo tih i hmu mai thei. Hei hi i hriat chuan ni engemaw zat chu chutiang ei tur chu cut chhuak la, danglamna i hmu em tih en rawh.
• Chaw ei hi skip suh: Nitin chaw chi thum a ruala ei thin chu tih danah siam rawh. A nih loh leh, chaw te te panga ei rawh. Hei hian i thisen sugar level a control theih nan a pui ang . Mood swing control nan a pui bawk ang.
• Snacks hrisel buatsaih rawh: Nitin i riltam a nih chuan ei la, in lamah thil hrisel tak tak dah la. Thil chi hrang hrang, thei pakhat, nut thenkhat (cashews, peanuts), yogurt pakhat, carrot pakhat, leh cucumber chi khat te hi a tha hle. Tichuan biscuit leh cake ang chi sugar tamna thil i ei tam lo ang.

Heng ei leh in te hian i rilru hriselna atan nasa takin a pui thei a, mahse damdawi lam enkawlna aiah a ni lo tih hriat reng a pawimawh. Depression emaw, a ang chi natna emaw i vei a nih chuan doctor thiam tak pan a, thurawn leh enkawl a pawimawh hle. Sawn hlat tur thil a ni lo tak zet a ni.