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3 tips that help manage depression

3 tips that help manage depression

Depression, one of the common mental disorders, affects about 5% of the global population. There are three stages of the disorder, namely mild, moderate, and severe. The moderate and severe forms can impact a person’s daily routine. In many cases, severely depressed people can feel suicidal. About 17.3 million people suffer from depression, and the disorder is more prevalent in females than males. These are the three ways to help manage mental disorders:

Get treated
Although challenging and long-term, the illness is treatable. Getting the proper treatment at the right time can make a crucial difference to the quality of life. REXULTI and CAPLYTA are two proven treatment methodologies that have benefited many.

  • REXULTI
    This is a psychiatric treatment belonging to the atypical antipsychotics class and is used for treating certain mental illnesses, including depression. It typically re-instates some of the natural chemicals in the brain and helps deal with everyday situations by controlling thoughts, nervousness, and hallucinations. It also positively influences the person’s energy levels, enhancing appetite, mood, and sleep quality.
  • Caplyta
    This is another treatment that has proven results in the case of bipolar and depression. It is advised for adults and is used for treating patients suffering from bipolar I and II. It affects certain natural compounds in the brain like serotonin and dopamine, resulting in improved mood.

What to eat
There is no typical meal plan that people suffering from depression need to have. Doctors advise balanced meals so that the person’s overall health remains stable. For example, eating foods rich in antioxidants help fight free radicals and can create a healthy ecosystem for brain cells. If depression is making daily life difficult, consider choosing from these food items to boost mood:

  • Dark chocolate
    This is brilliant as a mood enhancer and acts as an antidepressant. Compared to milk chocolate, the darker ones contain flavanols that contain brain-protecting nutrients. Flavanols help improve mood and cognition powers. Besides, dark chocolates contain adenosine-agonists, theobromine, fatty acids like N-acylethanolamines, and monoamines like Phenylethylamine. All of these promote the release of mood-enhancing hormones with euphoric effects.
  • Yogurt
    Yogurt is rich in Lactobacillus, a gut-friendly bacterium. Low levels of this bacterium in the gut microbiome can cause stress and depression-like symptoms. Having yogurt can maintain the level of Lactobacillus in the gut and, in turn, address the symptoms of depression.
  • Bananas
    The fruit contains high levels of tryptophan which is converted into a neurotransmitter in the human body called serotonin. It is responsible for mood elevation and helps overcome depression. The presence of magnesium and vitamin B6 helps relax the mind and improves sleep quality.
  • Oats
    Oats are also a rich source of tryptophan that improves serotonin levels in the brain and contain magnesium that helps ease off symptoms of depression.
  • Berries
    Strawberries, blueberries, or raspberries are rich sources of vitamin C and flavonols that protect the brain cells and enhance cognition and mood.
  • Nuts and seeds
    There are filled with vitamin E and selenium. The recommended intake of selenium in adults is about 55mg per day. The minerals impact mood, while vitamin E is rich in antioxidants that fight off harmful free radicals.
  • Coffee
    The beverage can help reduce the risks of depression due to its anti-oxidative, anti-inflammatory, and microbiome-enhancing properties. Caffeine can block receptors in the brain that are responsible for fatigue and lower mood levels.
  • Beans and lentils
    Beans and lentils are rich in folic acid and magnesium, which can significantly impact the mood levels of a person.

Lifestyle changes
Making small changes in a person’s daily lifestyle can affect the mood and brain health. Focus on these to stay away from depression:

  • Physical exercise
    Any physical activity can keep mental health issues under check. If a person is prone to anxiety, stress, and depression, take up activities or exercises that can keep the body and mind fit. Individuals can start with walking or swimming if they are not too comfortable with heavy-duty exercises. But before starting with any physical activity, get the consent of a doctor.
  • Stress reduction
    This is essential to keeping depressive thoughts out of mind. Increased stress levels have been found to impact mental disorders negatively. Before someone realizes it, it becomes a vicious chain, stress and mental illness feeding off each other. Mindful meditation is an extremely impressive way to reduce stress and make the mind resilient. Another excellent way to address stress is through yoga. It helps stay physically fit and, at the same time, promotes self-analysis, opens the mind, and channels positive energy. All of this can bring positivity and enhance the mood.
  • Getting enough sleep
    Sufficient rest refreshes the mind and the body. That is why it is crucial to follow healthy sleep hygiene. Set a routine that helps a person get to bed early and consistently at a given time every night. Do not consume heavy meals just before bedtime, and stay away from caffeine to be able to get good quality sleep.

While there is no alternative to effective treatment, making changes in meal regimens and lifestyle will only drive better results. Since certain ingredients boost the mood, enhance sleep, and keep metabolism healthy, make sure to include them in meals.

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Migraine is a prevalent health condition in which a person experiences severe headaches, usually on one side of the head. There may also be other symptoms like sensitivity to light, tiredness, and nausea, which can last a few hours to two days. The ailment is triggered due to stress, certain foods, and other factors. While there is no cure for migraines, the following tips can help manage the symptoms effectively: Use the correct treatment options There are several treatments for migraines, but it is essential to choose the correct one after consulting a doctor. The popular options include: Nurtec ODT Nurtec ODT is an oral treatment that can help alleviate symptoms like headaches, pain, nausea, and sensitivity to light in adults. One can use Nurtec ODT on alternate days or as the doctor recommends. Its side effects include allergic reactions, trouble breathing, and rash. UBRELVY It is a fast-acting treatment option that blocks a specific protein in the body known to induce migraine attacks. One can consult a doctor to determine the dosage according to their condition. The most common side effects of UBRELVY are nausea and sleepiness. Excedrin Excedrin is suitable for temporary relief from migraine headaches. It can also treat aches caused by other factors, such as arthritis and toothaches.
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Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy. Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
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Certain foods that are healthy for us may be beneficial for your cat. As a responsible cat parent, it is essential to be aware of the foods and their sources before slipping a morsel from your plate into your pet’s bowl. Ingestion of toxic foods can adversely affect the cat’s digestive system. Hence, it is advised to consult a vet for recommendations. Here is a list of human foods that are perfectly safe for cats: Meat Cats are carnivores by nature. Most of the commercial cat food in the market contains different meats, an excellent protein source. So, feeding them bits of cooked meats like beef, turkey, or chicken from your lunch plate is entirely alright. Make sure you limit the quantity of the meats. Overeating may cause digestive issues in cats. Salmon Cats love fish, and most vets recommend feeding them fish-based foods. They are a good source of omega-3 and other nutrients. Oily fish like tuna, salmon, or mackerel prove beneficial for their eyesight and joints. However, do not feed your feline straight from the can as they might lick it too aggressively, leading to cuts and bruises on their tongues. It’s best to feed them cooked fish without bones.
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Life isn’t fun when one can’t breathe properly. Years of unhealthy lifestyle habits and other factors can seriously affect the functions of the lungs, resulting in asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, and other respiratory diseases that decrease quality of life. Fortunately, one can manage these diseases and even prevent them altogether by incorporating certain foods into their meal plans. Here are some foods that can boost lung health: Beetroots When it comes to the health of the vital organ, beetroot and even its leaves are among the best foods anyone can have. That’s mainly because both beetroot and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beet greens are full of nutrients essential to lung functions, such as vitamin C, potassium, magnesium, and carotenoid antioxidants. To benefit from beets, add them to salads or make beet juice. Turmeric This yellow spice has been used for centuries to treat various ailments. Curcumin, the main component in turmeric, is behind all the health benefits. Its antioxidant, anti-inflammatory, and antimicrobial characteristics can make turmeric extremely useful for improving lung function and aiding in conditions such as asthma, COPD, and pulmonary fibrosis.
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Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.

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