Let's talk about the health things of Lichun
In modern society, depression has become one of the major diseases affecting human mental health. According to the World Health Organization, depression is one of the leading causes of disability worldwide, with a lifetime prevalence of 69%。In China, the prevalence of depression is also on the rise, according to data from China Mental Health Network, the prevalence of depression is about 34%。Happily, studies have shown that the risk of depression can be significantly reduced by adopting the following seven healthy lifestyles, so let's take a look.
First and foremost, maintaining good sleep habits is essential to prevent depression. Sleep is an important process for the brain to recover, consolidate memories, and regulate emotions. Studies have found that people who have been sleep deprived or have poor sleep quality for a long time have a significantly increased risk of depression. Therefore, it is recommended to maintain 7-9 hours of sleep per night, follow the principle of "go to bed early and wake up early" so that the biological clock maintains a normal rhythm.
Secondly, a balanced diet is also key to preventing depression. There is a strong association between malnutrition and depression. Studies have shown that a rich intake of vitamins and minerals, such as B vitamins, vitamin D, magnesium, and omega-3 fatty acids, can reduce the risk of depression. Therefore, it is advisable to eat more fresh vegetables, fruits, whole grains, nuts, and fish to maintain a balanced diet.
Third, moderate exercise is equally important to prevent depression. Exercise promotes the release of endorphins, which are neurotransmitters with analgesic and pleasurable effects, in the brain. Studies have found that regular exercise can significantly reduce the incidence of depression. Therefore, it is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling.
Fourth, build good interpersonal relationships. People are social creatures, and good relationships are essential for mental health. Studies have found that isolation and lack of social support are important risk factors for depression. Therefore, it is advisable to actively participate in social activities and maintain close contact with family and friends to reduce the risk of depression.
Fifth, learn to deal with stress. Modern life is fast-paced and stressful, and learning to cope with stress is key to preventing depression. Commonly used stress coping methods include psychological adjustment, relaxation training, psychological counseling, etc. Psychological adjustment refers to self-observation to understand one's emotional changes and face life's challenges with a positive attitude. Relaxation training, such as deep breathing, meditation, yoga, etc., can help relax the body and mind and reduce stress.
Sixth, stay optimistic. An optimistic mindset can help us better cope with life's challenges and reduce the risk of depression. Studies have found that optimists are more likely to have good mental health. Therefore, it is advisable to cultivate a positive way of thinking, see the bright side of things, and face life with an optimistic attitude.
Finally, develop hobbies. Hobbies can enrich our spare time, improve our quality of life, and reduce the risk of depression. Studies have found that people who are interested in hobbies are more likely to have good mental health. Therefore, it is recommended to cultivate a hobby in addition to work, such as painting, photography, etc., to improve life satisfaction.
From the perspective of traditional Chinese medicine, depression is equivalent to "depression syndrome", and the pathogenesis is mostly related to factors such as emotional internal injury, uncontrolled diet, and overwork. Traditional Chinese medicine ** depression focuses on adjusting qi and blood, soothing the liver and relieving depression, and calming the nerves. The following are some ancient Chinese medicine prescriptions that have certain ** effects::
1.Ganmai Jujube Soup: This recipe is from "Jin Kui Yaolu", which is composed of licorice, wheat and jujube. It has the effect of nourishing the heart and calming the nerves, and is suitable for symptoms such as depression, insomnia, and anxiety.
2.Bupleurum Shugansan: This recipe is from the "Jingyue Quanshu", which is composed of Bupleurum, white peony, incense, Chuanxiong, and licorice. It has the effect of soothing the liver and relieving depression, invigorating blood circulation and removing blood stasis, and is suitable for depression and depression, chest tightness, hypochondria and other symptoms.
3.Tranquility Pill: This recipe is from the "Zhengzhi Criterion", which is composed of Yuanzhi, Fushen, keel, oyster, mother-of-pearl, etc. It has the effect of calming the nerves, calming the liver and latent yang, and is suitable for depression and panic, palpitations, insomnia and other symptoms.
In conclusion, by adopting a good healthy lifestyle, the risk of depression can be effectively reduced. At the same time, TCM ** depression also has certain advantages, which is worth learning from in clinical practice. Hopefully, this article will help you better understand the prevention of depression and protect our mental health.
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