Depression neiin nangmah chauh i awm em? Heng nunphung inthlak danglamna hian a pui ang che!

Depression, a nih loh leh kan hriat vek angin depression hi thil harsa leh lungchhiatthlak tak a ni tak zet a ni. Chuta tang chuan i chhuak ngai lovang ang maiin i inhria mai thei a, khawvel pumin an do che ang maiin i inhria mai thei. Mahse thil pawimawh pakhat i hriat reng a ngai a ni. Depression hi damdawi lam natna a ni a , doctor puihnain a dam vek thei a ni . A bulpui ber chu a damdawi leh counselling pek hi a ni. Mahse, chutiang enkawlna bakah chuan i nitin nunah thil tha te te te dah belhin i rilru hriselna atan chakna leh hahdamna nasa tak i nei thei a ni. Chu chu vawiina kan sawi tum chu a ni.

Exercise hi i taksa chunga i tih mai mai a ni lo!

"Aw, khum atangin ka tho thei lo, khawiah nge exercise ka tih theih ang..." Chutiang chuan i ngaihtuah a ni lawm ni? Ka hmu ta. Depression avanga chakna zawng zawng hloh vek tur ang maia inhriat a, sofa-a awm mai mai duh hi thil awmze nei tak a ni.

Mahse thil mak tak chu, i taksa chu tlemte chauh i tihchet tan chuan i thluak chhungah thil mak tak tak a thleng thin.

• Kan rilru tithatu leh hlimna leh thlamuanna min thlentu serotonin ang chi ‘Happy hormone’ te chu a lo piang tan ta a ni.
• Tin , endorphins pawh chutiang bawk chu a ni . Hengte hi kan thluaka natural painkiller leh stress tihziaawmna chemical ang mai a ni. Exercise i tih hian hengte hi a chhuak a, hriselna ropui tak a thlen che a ni.

Nitin darkar tam tak i thawmhnaw hak a ngai lo. Minute 20 tal exercise hniam tak neih tum la, kar khatah ni 3 chhung . Hun rei tak chhung exercise i la tih loh chuan doctor nen inbia hmasa phawt a tha.

Chaw ei \ha hian i rilru a siam \ha thei bawk!

Kan ei leh in hian kan taksa leh kan thluak ah nghawng a nei nghal vek a ni. Ei leh in tha hi kan rilru tan fuel tha ber ang a ni. Kan lungngaih hian "comfort foods" chocolate, biscuit, leh ice cream te kan pan duh thin. Hun rei lo tê chhûnga thlamuanna a pe thei a, mahse hun rei tak chhûng chu thil a tichhe thei tak zet a ni.

Chuvangin, a hun taka ei leh ei tur tha tak tak ei hian i mood a tichak a, exercise atana i mamawh chakna a pe bawk.

Chaw ei tur ah hian eng nge ka belh tur?

• Thlai leh thei thar: Ni khatah thei pakhat tal leh thlai engemaw zat i chaw eiah telh la.
• Thlai: Spinach, kale, spinach ang chi thilte hian rilruah ei leh in tha tak a pe a.
• Whole grains: Brown rice, buckwheat, oats, leh peas ang chi thil te.
• Lean proteins: Nga, vawk (vun nei lo), artui, yogurt, green beans, leh chickpeas ang chi thil te.
• Omega-3: Hengte hi sangha, salmon, tuna, leh flax chi hrang hrangah te a awm a. Thluak hriselna atan an tha hle.

Eng nge tihtlem i duh?

• Sugar leh sweets: Cake, biscuit leh sweet drinks te hi a theih ang anga tihtlem tur a ni.
• Ran hriak leh sa tihdam: Sausage, bacon, sa sen (bawnghnute, vawk sa) tih tlem.
• Chhang leh chhangphut chaw: Chhang var leh bun ai chuan Kurakkan chhang ang chi hi thlang zawk ang che.
• Oil tam lutuk: Deep-fried foods hi a theih ang anga tihtlem tur a ni.

Mut a har em? Zan mut hahdam kan tum ang u.

Depression nei zinga 75% vel tan chuan harsatna lian ber chu mut theih lohna a ni. Either an mut a, darkar tam tak chhung an muhil thei lo emaw, zanlai pelh hnuah an harh a, an muhil leh thei lo emaw pawh nise. Ni khata harsatna, lungkhamna leh lungkhamna zawng zawng i mutpui hian khawiah nge i mut theih?

Depression hneh tur chuan mut that hi a pawimawh hle. Heng step awlsam tak takte hi han ti ve teh:

• I mutna pindan chu hmun reh, thim, lum leh nuam takah siam rawh.
• Mut hma darkar khat tal chu i phone, tablet emaw TV emaw en tawh suh . An atanga rawn chhuak blue light chuan i mut a tibuai thin.
• A theih ang angin, nitin hun khata mut leh harh chu tih dan phungah siam rawh . Kar tawp lamah pawh hei hi thlak danglam lo tum ang che.
• Mut hmain thil engemaw ti rawh, chu chu tui lum taka inbual te, lehkhabu chhiar te, a nih loh leh music rilru ti hahdam tak ngaihthlak te hi a ni.
• Nitin mut hah hi a theih ang angin tihtlem rawh.

Zu leh ruihhlo hi a chinfelna a ni lo, buaina a ni!

Mi thenkhat chuan lungngaihna natna leh lungngaihna tihziaawm nan hun eng emaw chen atan zu emaw ruihhlo dang emaw an hmang thin. Hei hi "mahni invenna" an ti. Chutih lai chuan hahdamna tlem an nei thei a, mahse a tak takah chuan an lungngaihna chu a zual zel a ni.

Heng thilte hian i mut a tibuai thei a , hriselna lama harsatna dang (liver disease ang chi) a thlen thei a, i depression enkawlnaah pawh a chhang tha lo thei bawk . Chu chu i doctor-in damdawi a pek chu a thawk tha lo mai thei tihna a ni.

Stress control dan tenau te

Ni khat liam zelah hian nawrna leh harsatna lo thleng thinte nen chuan kan rilru hahna chu a zual zel a ni. Hei hi depression nen a inzawm chuan a harsa zawk. Chuvangin, hahdam dan tur thenkhat zawn a pawimawh hle.

• Ngaihtuahna: Ni khatah minute 10 chhung hun ruat la, i mit khap la, i thawk chhuah chhoh danah chauh ngaihtuah rawh.
• Thâwk thûk: I rilru hahna i neih chuan thawk zawi zawiin, thûk takin thawk la, rei lo tê chu vawng tlat la, chu aia zawi zawiin thawk chhuak rawh. Hetianga vawi engemaw zat tih hian i rilru a hahdam zawk ang.
• Hobby: I duhzawng thil ti rawh. Drawing, music ngaihthlak, huana pangpar phun ang chi.
• Active taka awm: A hmaa kan sawi tawh ang khan minute 20-30 vel kal mai mai pawh hian i stress a tihziaawm thei a, i mood a ti tha thei bawk.