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Depression: Difference between revisions
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Depression may be a natural reaction to the environment. To treat the disease, external factors should be eliminated first, then endogenous issues should be explored. The main points to initially address are: | Depression may be a natural reaction to the environment. To treat the disease, external factors should be eliminated first, then endogenous issues should be explored. The main points to initially address are: | ||
# '''Healthy diet''' - supplementation of Vitamin D3 and Omega 3, ↓ alcohol consumption. | # '''Healthy diet''' - supplementation of Vitamin D3, tryptophan<ref>'''The effects of dietary tryptophan on affective disorders.''' Arch Psychiatr Nurs. 2015 Apr;29(2):102-7. doi: 10.1016/j.apnu.2014.11.008. Lindseth G, Helland B, Caspers J. Epub 2014 Dec 9. PMID: 25858202; PMCID: PMC4393508. Accessed on 30 Jan 2023 via https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508</ref> and Omega 3, ↓ alcohol consumption. | ||
# '''Sunlight''' - running outside as below can bolster Vitamin D3 as above. | # '''Sunlight''' - running outside as below can bolster Vitamin D3 as above. | ||
# '''Exercise''' - 3+ times a week get heart rate above resting and maintain, walk in nature<ref>'''The effects of walking in nature on negative and positive affect in adult psychiatric outpatients with major depressive disorder''': Kia Watkins-Martin, Despina Bolanis, Stéphane Richard-Devantoy, Marie-Hélène Pennestri, Catherine Malboeuf-Hurtubise, Frederick Philippe, Julie Guindon, Jean-Philippe Gouin, Isabelle Ouellet-Morin, Marie-Claude Geoffroy, A randomized-controlled study, Journal of Affective Disorders, Volume 318, 2022,Pages 291-298, ISSN 0165-0327, <nowiki>https://doi.org/10.1016/j.jad.2022.08.121</nowiki>.</ref>. | # '''Exercise''' - 3+ times a week get heart rate above resting and maintain, walk/run in nature<ref>'''The effects of walking in nature on negative and positive affect in adult psychiatric outpatients with major depressive disorder''': Kia Watkins-Martin, Despina Bolanis, Stéphane Richard-Devantoy, Marie-Hélène Pennestri, Catherine Malboeuf-Hurtubise, Frederick Philippe, Julie Guindon, Jean-Philippe Gouin, Isabelle Ouellet-Morin, Marie-Claude Geoffroy, A randomized-controlled study, Journal of Affective Disorders, Volume 318, 2022,Pages 291-298, ISSN 0165-0327, <nowiki>https://doi.org/10.1016/j.jad.2022.08.121</nowiki>.</ref>. | ||
# '''Sleeping well''' - by exposing yourself to sunlight you can reset your Circadian Rhythm whilst | # '''Sleeping well''' - by exposing yourself to sunlight you can reset your Circadian Rhythm whilst exercising can also help you sleep. | ||
# '''Reducing overstimulation''' - anti rumination, reduce caffeine intake do more mindfulness and meditation. | # '''Reducing overstimulation''' - anti rumination, reduce caffeine intake do more mindfulness and meditation. | ||
# '''Talking''' - self therapy, counselling, increase social contact. | # '''Talking''' - self therapy, counselling, increase social contact. | ||