by Musa Bala | Mar 23, 2022 | Health & Wellness
Thanks to psychology, we understand that our experiences and actions have an impact on the way we think, comprehend, and behave in our daily lives. While some of our experiences influence our behaviours positively, others could negatively affect the way we perceive and interact with ourselves and our environment, thus impacting our behaviours. An example of such negative conditions our experiences could lead to is depression. There are many ways we can cope with depression both medically and naturally, however, we’ll be looking out for ways to avoid depression naturally.
What Is Depression?
Depression is a negative affective state characterised by feelings of extreme sadness, pessimism, and despondency that interferes with daily life. Now, this is different from the mood changes that people regularly experience as a part of life.
Depression can be caused by major life events, such as grief or the loss of a job. However, feelings of grief are only considered to be part of depression if they persist and affect the daily life of an individual.
You might have heard people or even you easily say “I’m depressed”. It is important to know that depression is an ongoing mental state and not a passing one. Feelings of depression must consist of episodes in which its symptoms last for at least two weeks before it is considered as such.
What Are the Symptoms of Depression?
Depression is characterised but not limited to:
- A depressed or irritable mood
- Feelings of worthlessness or guilt
- Loss of interest or pleasure in activities once enjoyed
- Change in interests
- Sleep problems
- Changes in appetite
- Unintentional weight loss or gain
- Agitation, restlessness, severe anxiety/panic attack
- Slowed movement and speech
- Significant loss of energy
- Recurrent suicidal thoughts/behaviour
10 Ways to Avoid Depression Naturally
Other than medication and therapy, there are a lot of activities and behaviours you can engage in to combat depression. These behaviours influence your behaviour, physical activity, lifestyle, and even your way of thinking. Such behaviours are all means to avoid depression naturally.
Examples of behaviours you can engage in to avoid depression include:
1. Determine Your Objectives
Depression often settles in with feelings of worthlessness and helplessness. This feeling makes you think you can’t accomplish anything in life, thereby making your condition even worse.
To fight these feelings, set daily goals for yourself. You could start with little things you know you could easily do such as tidying up your room and doing the dishes. As you feel much better about yourself, you can set more challenging daily goals.
2. Exercise on a Regular Basis
It is no news that regular exercise helps keep our physical body healthy. What you might not know is that it is a way to avoid depression naturally. When you exercise, you boost the production of endorphins (known as feel-good chemicals) in your body. Endorphins stimulate your brain to rewire itself in positive ways.
3. Establish a Routine
Depression affects the daily life of an individual. The overwhelming feeling of helplessness makes it difficult for people to organise and function properly. Having a routine will help you function and organise your day, thereby managing your feeling of helplessness and developing in you, a feeling of accomplishment.
4. Maintain a Blanced Diet
While there is no food that magically fixes depression, you might want to be careful with what you eat if depression tends to make you overeat. Eating healthy foods accompanied by proper eating behaviours could help reduce the impact of depression in your daily life.
Some food items containing omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) have been associated with the ability to help ease depression and lots more.
5. Get Enough Sleep
Psychologists have identified a strong connection between depression and insomnia. Having difficulty in sleeping is a common symptom of depression which worsens the condition.
Below are some tips you can use to improve your sleep naturally:
- Have a Sleep routine – go to bed and get up at a specific time every day.
- Make sure the room is quiet, dark, and comfortable.
- Avoid large meals, caffeine, and alcohol before sleeping.
- Exercise during the day.
- Remove electronic equipment from the sleeping area.
- Get up again if you do not fall asleep within 20 minutes. Read or find some other distraction for a while, then try again.
6. Pay Attention to the Right Relationships
Many people who feel depressed seek to wash away the feeling with alcohol or drugs, sometimes both. In reality, alcohol and drug use drown them in their feeling of depression by making them focus on the symptoms they exhibit, thereby making the condition even worse.
7. Focus on the Right Relationships
As explained earlier, depression is accompanied by feelings of worthlessness and helplessness. A little word or act demeaning a depressed person further worsen symptoms of depression, just as a word or act of encouragement towards a depressed person helps with symptoms of depression.
Focusing on the right relationships that encourages you to feel comfortable, goes a long way in maintaining a healthy mind free of depression.
8. Stay Away from Triggers
Symptoms of stress and depression can be triggered by numerous factors; this might be different in individuals. To reduce these symptoms, you could avoid being exposed to triggers you’ve commonly identified. For some people, these triggers could include exposure to certain news, movies, things, places, or even people.
9. Make an Effort to Have a Good Time
Another major symptom of depression is the loss of interest in activities previously enjoyed. In depressed moments, what you use to do to have fun might feel like a chore, nonetheless keep trying to enjoy them. This would help keep your mind engaged positively.
10. Attend a Talk Therapy Session
Also known as Psychotherapy, talking to a mental health professional helps a lot in cases of depression. Here, psychologists help you identify the cause(s) of your depression and proffer practical solutions to help you cope and manage the symptoms.
Such therapy could be one-on-one, with your partner, family members, or a group of people with similar symptoms who meet just for therapy.
Conclusion
Depression cannot always be prevented or avoided as most causes are stressors that are part of life. However, effective treatment is available and an adjusted lifestyle can help you cope and manage symptoms.
It is advised to reach out to a mental health professional if symptoms of depression are overwhelming, such as thoughts of inflicting pain on oneself or others, death, or suicide.
Frequently Asked Questions (FAQs)
Isn’t being depressed just being sad?
Depression is often mistaken for just being sad. They are sometimes caused because of one another. However, they are not always identical.
Being sad is a symptom of depression but we also have times where being sad is normal such as when we lose someone. Depression on the other hand differs from sadness in its intensity and duration. Depression is experienced daily turning into weeks and months affecting our work, family, and personal life. That is not normal.
How can you reduce your risk of depression?
Depressions mostly occur as a result of an extremely stressful experience. There’s no certain way to avoid depression but you can reduce your risk for it by getting enough sleep, exercising regularly, eating well, improving your self-esteem, reaching out to friends and family if things get hard, and getting help if you think you are depressed.
What is the natural cause of depression?
While depression is mostly caused by experience and social interactions, the special interactions of multiple genes in our body have been identified to contribute to various types of depression in families. No particular gene is responsibly known as the “depression gene”, however, many genes are known to contribute small effects towards depression when they interact with the environment.
What are the top 5 causes of depression?
As explained above, depression can be caused by any event or experience that you find extremely stressful and overwhelming. However, some happenings are known to trigger the feeling of depression the most, these major causes are:
- Genetics
- Physical, sexual or emotional abuse
- Physical Illness
- Death or a loss
- Conflict
What do i do if i think i’m depressed?
From the moment you think you are depressed, you could strategies by doing some research on lifestyle changes attributed to depression from reliable sources such as a therapist’s website or material before proceeding to see a therapist.
You could also directly reach out to a therapist. It is always better to seek professional help rather than wait for the symptoms of depression to grow on your mental health.
You could also check: 15 Foods That Will Boost Your Immune System
by Musa Bala | Feb 16, 2022 | Health & Wellness
Sexual Transmitted Diseases popularly abbreviated as STDs are diseases transmitted through sexual contact, caused by bacteria, viruses, or parasites. STDs are often confused with Sexually Transmitted Infections (STIs), however, they aren’t actually the same thing.
An infection is when bacteria, viruses, or parasites attack the body comes before a disease. And while an infection may result in zero symptoms, a disease usually always comes with clear signs. Now that you know what STDs are, here is everything to know about STDs.
What Causes STDs?
All STDs develop from Sexually Transmitted Infections (STIs). STIs are often transmitted through sexual contact, including through bodily fluids or skin contact via vaginal, oral, and anal sex.
There’s a good chance you can get an STD if you are sexually active. That chance can be high if you:
- Have unprotected sex
- Don’t use condoms or use them incorrectly
- Keep multiple sex partners
What Are The Symptoms of STDs?
STDs aren’t always asymptomatic or may only develop mild symptoms. It is possible to not know you have it, but still pass it on to others. If there are symptoms, they are not limited to but may include:
- Pain or discomfort during sexual activity or urination
- Sores or rashes in or around the mouth, vagina, penis, testicle, anus, or buttocks
- Unusual discharge or bleeding from the penis or vagina
- Abdominal pain
- Fever
What Are the Types Of STDs?
STDs are serious illnesses to which treatment is utmost. STDs such as HIV can’t be cured and are deadly. By learning everything to know about STDs, you’ll be able to protect yourself from the many types of STDs.
There are over 20 types of STDs, including:
- Chlamydia
- Genital herpes
- Gonorrhea
- HIV/AIDS
- HPV
- Pubic lice
- Pelvic inflammatory disease
- Syphilis
- Trichomoniasis
How Do You Prevent STDs?
Since all STDs develop from STIs, the best way to prevent contracting an STD will be to avoid STIs. And the most effective way to do that will be to avoid sexual contact.
However, they are other ways to make sexual contacts safer, thereby reducing the chances of getting an STI. They are:
- Get tested for STIs often; It is very important when you have new or multiple sex partners.
- Always use condoms, and make use of them properly.
- Talk about sexual health with your sex partner(s) and decide what is comfortable for you.
How Are STDs Treated?
As stated earlier, STDs are caused by bacteria, viruses, or parasites. STDs caused by bacteria or parasites can be treated with antibiotics. Unfortunately, there is no cure for STDs caused by viruses, but the symptoms can be managed with drugs, thereby lowering the risk of spreading the infection.
Some STDs such as HPV and hepatitis B can also be prevented with the use of vaccines.
Common Myths about STDs You Should Avoid
So much misinformation gets passed around STDs. You do need to stay informed and learn what’s true and what’s not. Here is some of the most common misinformation around STDs:
1. Only “Trashy” People Get STDs
The first thing to know about STDs is that they do not discriminate. Anyone can get them, whether you are poor, rich, a professor, a religious scholar, even someone just having sex for the first time. The best way to prevent STDs is to stay away from any sexual contact.
When you decide to have sex, always use a condom.
2. STDs Have a Certain Look
STDs don’t always develop symptoms. But it is possible to carry and spread an infection even if you feel completely healthy. People with STDs might not know they have them. Even professional medical doctors can’t tell if someone has an STD by just looking, they have to carry out tests to ascertain that.
Read: This Is What You Need to Know About Rh Factor.
In addition, even when you and your partner feel healthy, you should go for a medical check-up before having sexual relations.
3. STDs Can’t Be Transmitted through Oral and Anal Sex
This is likely the most shared misinformation around STDs. The same bacteria or viruses that cause STDs can get into the body through tiny cuts in the mouth and the anus, as well as the penis and vagina. Some STDs can spread through just skin contact with an infected area such as herpes or genital warts.
4. You Can’t Get STD More Than Once
Most people think that once they’ve had an STD and treated it, there’s no chance they’ll get infected by that same STD again. This is so not true. Some STDs such as herpes and HIV are yours for life.
Some like gonorrhoea and chlamydia can be treated but you may get infected again when you have sexual relations with someone infected.
5. If You’ve Been Tested STD-Free, Your Partner Is STD-Free Too
Just as stated earlier, STDs can be asymptomatic, people might have an STD and do not know it. It is advised that when you get tested as STD-free, encourage your partner to guttered too. Or better still, get tested together. No one will want to be tested free from STD only to get it from their partner.
Frequently Asked Questions (FAQs) About STDs
Q: Am I at risk of an STD?
A: If you’re or you’ve had vaginal, anal, or oral sex you are at risk of being infected by an STD. Some STDs can be passed through sexual interactions and plays that do not involve intercourse. STDs affect people of all backgrounds, races, and economic levels.
Q: Shouldn’t I only get tested when I have a new sex partner?
A: No! You should get tested for STDs at least once a year. However, if you engage in high-risk sexual activities such as frequent change of sex partners, sex with multiple people, or unprotected sex, it is advised you get tested every three to six months.
Q: I have been diagnosed with an STD, what should I do?
A: Once you’ve been diagnosed with an STD, the first thing to do is not to panic, as it doesn’t help in any way. Contact your health care provider immediately for treatment. It is strongly advised that you notify your sex partner(s) so they could get tested also. This will reduce the risk of you being re-infected after successful treatment. You and all of your sex partners must avoid sex until treatment is complete and all symptoms have disappeared.
In the case of STDs caused by viruses such as HIV, genital herpes, and hepatitis which have no cure, special care and measures can help control the infection and maximize health.
Q: Can an STD lead to cancer?
A: STDs increase a person’s risk for several types of cancer. Some high-risk types of human papillomavirus (HPV) are known to be cervical cancer in women and penile cancers in men. HPV can also cause cancers of the mouth, throat, and anus in both men and women.
Viral hepatitis B and C has have been associated with liver cancer, and untreated HIV/AIDS increases might lead to several types of rare cancers, such as lymphomas, sarcomas, and cervical cancer.
Q: Do STDs cause infertility?
A: Infertility is linked to STDs mostly when they are left untreated. Whereas gonorrhoea and chlamydia can be easily cured, however, when left untreated they could lead to Pelvic Inflammatory Disease (PID) which can cause chronic pelvic pain, ectopic pregnancy (pregnancy outside of the uterus), and infertility in women. In men, they might lead to epididymitis, which causes painful urination and fever.
Conclusion
Symptoms of STDs can be mild or severe, either way. STDs are serious illnesses that if left untreated can develop into serious health complications. Many STDs can be treated but not all of them can be cured, although the symptoms can be managed.
After learning everything to know about STDs, it is important to note that the best way to avoid STDs is not to have sex, if you do; use a condom and get tested regularly. Early detection and treatment of STDs are an advantage in maintaining your sexual health.
by Happiness Hassan | Apr 27, 2021 | Health & Wellness
Breast cancer is an abnormal growth of cells in the mammary gland. Mostly affects the inner lining of the milk duct and the lobules that supply them with milk. However, the signs and symptoms of breast cancer are more pronounced compared to other types of cancer. Breast Cancer is commonly found among women and rare in men.
According to the National breast cancer foundation, there are four types of breast cancer depending on which cell in the breast turns to cancer. Hence, in the post, I will be sharing the major signs and symptoms of breast cancer.
What are Some of the Signs and Symptoms of Breast Cancer?
1. Development of Lump in the Breast
A breast lump is a swell or bumps in the breast usually hard, unevenly shaped, immobile and different from other surroundings of breast tissues.
2. Rashes Around or on the Nipples
This is the outburst of bumpy irritations and spots with a dry surface around one’s nipple.
3. Discharge of Blood from the Breast
Associated with breastfeeding mother’s, whereby traces of blood are seen mixed with breast milk indicating breast cancer.
4. Changes in Breast Shapes and Sizes
To notice this sign and symptom of breast cancer, you must be familiar with the shape and size of your breast to be able to tell when there is a change.
5. Severe Pain in the Breast
When you begin to experience persistent pain in the breast, don’t assume it’s a mere pain. Visit the doctor immediately!
6. Swollen Lymph Nodes in the Neck or Armpit
This is a noticeable sign and symptom of breast cancer. The lymph nodes act as filters that collect and destroy bacteria and viruses. Lymph nodes multiply rapidly when they fight infections in the body such as cancer, causing them to swell.
7. Nipple Becomes Inverted
Of course, women are having naturally inverted nipples. But it becomes a sign of breast cancer when your normal nipple such as small, protruding, flat, bumpy, puffy, and big suddenly become inverted.
Treatment for Breast Cancer
1. Surgery
The surgical method applied in the removal of breast cancer depends on the extent of the tumour. During surgery part of the tumour and nearby tissue is removed.
This is because the complete removal of the tumour results in damage to the breast.
2. Radiation Therapy
Employs high radiation to terminate, shrink and slow the growth of a cancerous cell in the breast by damaging their DNA. Preferable carried out during the early stages of the tumour. This method is done by either external means which involves the use of a machine to send radiation to a specific part affected by cancer whereas the internal method entails the insertion of radioactive substances in the form of seeds, ribbons or capsules in the breast.
3. Chemotherapy
This method uses certain kinds of drugs to terminate the growth and spread of cancerous cells in the breast. These sets of drugs are prescribed based on the type and nature of cancer. Chemotherapy drugs are active agents in damaging the DNA of the cancerous cell. They include temozolomide, cyclophosphamide, cytarabine, melphalan among others.
4. Herbal Treatment
Natural herbal products are employed in combating cancer. They help in stimulating the immune system which in turn fight cancerous cells most especially vegetables and fruits.
This herb includes Turmeric, ginger, garlic, laetrile saffron, oregano, and cayenne pepper. Moreover, nuts and extra virgin oil has been proven to reduce the rate of breast cancer.
What are the Preventive Measures Against Breast Cancer?
1. Avoid Alcohol Intake
Ethanol(Pure alcohol) contains acetaldehyde which causes damage to cells by binding itself to the DNA leading to cell replication incorrectly.
2. Have a Balanced Body Weight
The rapid increase in one body size promotes the growth of cancerous cells in the breast. Therefore, it’s advised you reduce the number of calories consumed and engage more in aerobics activities.
3. Avoid Post-menopausal Hormones
Indeed postmenopausal hormones are useful in preventing diseases associated with the menopause stage. The same can increase the growth of cancer in the breast.
Hence, consult your doctor beforehand.
4. Breast-feeding Significantly Reduces the Risk of Breast Cancer
Breastfeeding is helpful for breastfeeding mothers, including in the reduction of breast cancer risk. In a nutshell, you shouldn’t refuse to breastfeed your child within the infant age.
5. Avoid Birth Control Pills
Research has proven that pills are taken to prevent pregnancy often have an adverse effect on the breast promoting breast cancer.
Conclusion
All the mentioned signs and symptoms of breast cancer must be taken seriously. When signs persist visit the hospital for a proper check-up. Furthermore, don’t engage in self-medication without proper knowledge of the type of breast cancer.
Also, share your thought about breast cancer in the comment section below.
