Beating depression

By

The Ministry of Health

Most people will feel sad or miserable at some point in their lives. But usually we can cope and continue with our daily activities and the feelings pass after a few days or a week or two.

Someone is said to be significantly depressed or suffering from depressive illness when their feelings of sadness persist day in, day out for weeks at a time.

Many will interfere with their everyday functioning. At this point, they will need medical help and treatment.

HOW DO YOU KNOW IF YOU ARE DEPRESSED?

You may be suffering from depression if you have five or more of the following symptoms:

- Feeling unhappy most of the time.
- Loss of interest in life - can't enjoy everything.
- Hard to make decisions.
- Feeling tired all the time.
- Sometimes restless and agitated.
- Losing your appetite and weight (although some people put on weight - comfort eating).
- Having disturbed sleep, waking in the early hours of the morning.
- Losing interest in sex.
- Losing self - confidence.
- Feeling inadequate and hopeless.
- Avoiding others.
- Feeling irritable.
- Feeling worse at a particular time each day, usually the morning.
- Considering suicide.

Often people do not realise how depressed they are, because it has crept up on them so gradually.

Delay in seeking advice can have major consequences such as marriage breakups and losing jobs.

WHAT CAUSES DEPRESSION?

Many different factors play a part such as stressful events, physical illness and genetic vulnerability.

The end result is that there is a chemical imbalance in the brain leading to depression.

WHAT KIND OF HELP IS AVAILABLE?
The doctor can assess your condition, give counseling and depending on severity may start you on an antidepressant medication. If your illness is severe, they may refer you to a psychiatrist.

Antidepressant medicine helps 80% of people with depression, they work by correcting the chemical imbalance in the brain.

These medicines have a slow onset of action and it may be two to three weeks before any effect on mood is noticed. However it is still very important to take these medicines regularly, if you take them on and off or just when you feel down, they will not work.

It is important to note that these medications are not addictive.

Even when you feel better these medicines should be continued for at least a year to 18 months and then tailed off slowly. So if you are depressed, or know someone who has these symptoms, please see your doctor.

Source: Weekend 25 October 2008

Keeping fit during pregnancy

By

Ministry of Health

A combo photo shows a series of exercises that is safe for pregnant women

Staying fit during pregnancy is an important part of feeling your best.

In the past there were many beliefs about pregnancy and exercise that have now been proven to be untrue.
In fact if done properly, it has been found that regular exercise will promote an easier pregnancy and possibly a faster and less painful delivery.

Benefits oF Exercise During Pregnancy:
--Increased energy, strength, stamina fitness levels and muscle control.
--Enhanced circulation and flexibility.
--Reduced effects of biomechanical changes to your body.
--Reduced discomfort from water retention, stress, tension, depression and excessive weight gain.
--Minimise stretch marks, varicose veins, abdominal separation and hyperventilation.
--Minimise postpartum depression or the "Baby Blues".
--Increased relaxation.
--Improved calcium absorption.

Note: Consult your doctor to ensure that any selected exercise is safe for you and your baby.

Things to Avoid When Exercising During Pregnancy:
- Rigorous bouncing
- Arching your back
- Poor posture
- Dehydration
- Strenuous movements
- Sitting past 45 degrees

Activities You Can Start During Pregnancy:
- Low impact aerobics

- Cycling / stationary bike
- Rowing machine
- Stairmaster / stair climbing
- Swimming
- Walking
- Light Weight training

Safe Ways To Stay In Shape:

- Avoid injury or overexertion by taking part in low to moderate exercises.
- Stay consistent. Exercising three days in a week is a good routine.
- Take it easy. Avoid activities that require jumping motions or sudden changes in direction. This may strain your joints and injure you.

Watch your back. After the first 12 weeks avoid any exercise that require you to lie on your back. Also avoid long periods of motionless standing. Both actions can reduce the blood flow to the uterus.

Don't overexert yourself. Stop exercising if you feel sick, tired or dizzy - and don't get so breathless that you can't speak.

Keep your balance. Avoid exercises that cause a quick loss of balance or mild trauma to the abdomen.

Have a good healthy diet. Be sure you eat an adequate diet that allows you to gain about 12.5 kilogrammes over the nine months. Most women will need to eat an extra 300 calories which should be healthy nutritious calories sourced from a well balanced diet.

Drink up! Drink plenty of water to keep you hydrated and prevent from overeating.

Get comfortable. Wear comfortable, cool and supportive clothing.

Keep cool. Be mindful not to get overheated. On hot humid days choose to exercise at the gym or go for a swim.

Avoid certain sports. When pregnant you should avoid certain sports that are associated with the risk of falling or colliding with other participants such as netball, volleyball and running.

(Ministry of Health Public awareness Programme)

Source: Weekend, 18 October 2008