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Depression is a common mental illness with a complex set of symptoms, but there are several typical manifestations that are common: poor appetite, low mood, and insomnia. Poor appetite is not just about eating less, it can also manifest itself as a decrease in interest in food and even indifference to the food you usually enjoy.
Second, depressed mood is not just occasional sadness, but a persistent, inextricable negative emotional state from which the patient often feels hopeless and helpless.
Insomnia is also an important symptom of depression, and patients may experience problems such as difficulty falling asleep, frequent or early awakenings, and prolonged sleep disturbances can further aggravate mood problems.
The symptoms of depression can vary from person to person, and some people may manifest themselves with excessive sleepiness and increased appetite, and this type of depression is known as "atypical depression."
The key to recognizing these symptoms is their persistence and intensity, and if these symptoms persist for more than two weeks and significantly affect the individual's daily life and work, then the possibility of depression should be considered.
Case Study: Linlin's Change
In real life, many young people like Linlin may gradually show symptoms of depression due to the stress of life, the challenges of school or work, and the mismatch of personal expectations.
Linlin was originally a lively and cheerful girl, but recently she began to deliberately avoid social activities and often stayed alone in her room, and her mother, Aunt Xiao, found out through the video that her daughter had lost significantly weight, which made her very worried.
Through further communication, Aunt Xiao learned that Linlin not only ate less, but also often felt tired and had difficulty sleeping.
Confused and helpless, Linlin told her mother that despite her efforts to maintain a normal diet, she was losing weight and feeling more and more depressed. Aunt Xiao realized that this might not just be a simple weight loss issue, but an underlying mental health issue.
The interaction between depression and lifestyle habits
The impact of lifestyle habits on depression cannot be ignored. Irregular eating habits may exacerbate or trigger symptoms of depression. For example, skipping breakfast or having dinner too late can cause blood sugar instability and affect mood and mental state.
Lack of adequate exercise is also a factor in exacerbating symptoms of depression. Moderate exercise not only improves physical health, but also releases endorphins, the "happy hormones" that help boost mood.
Treatment options supported by scientific research
According to a study published in the journal Cell Metabolism, the relationship between the proportion of meals eaten at dinner and depressive symptoms has been of great interest to scientists.
The study involved 30 adults who were overweight or obese, and by comparing two different dietary arrangements (one for a high-calorie dinner and one for a low-calorie dinner), the study found no significant differences in weight and emotional state between the two groups. This finding challenges the conventional wisdom that eating less at dinner reduces depressive symptoms.
In fact, research highlights that it is even more important to maintain a balanced overall caloric intake, which has a positive effect on both weight suppression and mood improvement.
The scientific community is also exploring treatments that combine antidepressant medications with lifestyle interventions. Some evidence suggests that regular physical activity, structured psychotherapies such as cognitive behavioural therapy, and ensuring adequate nutritional intake can significantly improve the effectiveness of treatment. Omega-3 fatty acids and B vitamins have been shown to have a potentially positive effect on improving depressive symptoms.
Practical advice: How to support people with depression in their daily lives
People with depression need more than just medical treatment, but also the details of daily life. First and foremost, maintaining a healthy diet is the foundation, including regular meal times and balanced nutrient ratios. To do this, family members can help the patient develop a diet plan to ensure they are getting enough protein, complex carbohydrates, unsaturated fats, vitamins, etc.
Sleep quality is also crucial for emotional stability in people with depression. Families can help patients by reducing noise at night in their homes, dimming lights, and creating a comfortable sleeping environment. Establishing a regular sleep schedule that allows patients to go to bed and wake up at the same time each day helps adjust their body clock, which can improve sleep quality.
It is also important to encourage patients to participate in social activities and moderate levels of physical activity. Moderate social interaction and physical activity can significantly improve the mood of depressed patients and reduce feelings of loneliness and helplessness.
Family members and friends can accompany the patient for walks, interest groups, or simple family gatherings, which are all effective ways to boost the patient's mood.
Mental health resources and access to help
For people with depression and their families, it's just as important to understand the mental health resources available to them and how to seek help. Specialized mental health support services are often available, including counselling, community support groups, and specialized depression recovery programs. For example, information and services may be available through hospitals, community centres, or mental health professional organizations.
The internet also provides reliable resources such as online mental health assessment tools, mental health education courses, and one-on-one online counselling services. These resources make it easier to seek help, especially for those who live in remote areas or have difficulty visiting a counseling facility in person for a variety of reasons.
With these practical tips and resources, we hope to support people with depression and their families to find hope and assistance in this difficult journey. Importantly, depression is treatable, and a timely diagnosis and the right treatment will greatly improve the likelihood of recovery.