Today depression - a very common disease. However, in the early stages it can be cured in most cases, without the need for special medication. There are 12 steps you can take to prevent the onset of serious consequences.
It should be:
1. To drink coffee. If there are no problems with the AD, a man useful to drink 1-3 cups of coffee daily, in the morning. By the way, the results of several major studies carried out in recent years, proved a strong negative correlation between coffee consumption and the risk of Parkinson's disease (reduced to 30%).
2. Treat hypothyroidism. True for those who have been diagnosed decline in production of hormones by the thyroid gland. After all, 60% of people with hypothyroidism detected yet and depressive syndrome.
3. Optimize vitamin B12 (serum zinc) in the body. Investigations revealed: control B12 levels - an important step in the prevention of depression.
4. Follow circadian rhythms. Many people underestimate the information the lark and owls among the people, and, meanwhile, is really important to stick to the one set aside specific nature of the human life cycle. It really protect against depression, as well as help to use their own cognitive function to the maximum.
5. Eliminate the deficit / surplus of sleep. Proved: the lack, as well as excess of sleep lead to a reduction in life expectancy. And 90% of depressed patients complain about is the quality of sleep.
6. Meditate. Try different techniques and are sure to find the one that will be useful. In addition, in the fight against attacking depression help massage (including self-massage), as well as music therapy.
7. To treat age-related diseases. After all, they can cause inflammation. And those harmful effect on the body, including the mental plane.
8. Change the power. It is necessary to choose for themselves (at least for a while) diet based on low glycemic load foods.
9. Giving the body aerobic exercise. Minimum level - 150 steps per week. Do you want to - jog or choose any other kind of activity.
10. Exclude alcohol. Here it is something definitely leads to a prolonged depression, especially if overused. Checked!
11. Every day there are cruciferous (broccoli is best). Even in small quantities (overeating certainly not worth it). Who we are actively conducting research on the issue, but the version of the scientists "iron".
12. Exclude anemia (iron deficiency). But this fact has been repeatedly proven: Hemoglobin deficiency can lead to depression. So this should be the most deficit does not allow, including revising the diet.
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