Content

• Steps

Research suggests that depression and magnesium deficiency are linked. Magnesium deficiency can trigger agitation, anxiety, and many emotions of depression. Having these symptoms could be a sign of a magnesium deficiency and you should see your doctor for diagnosis. There are also ways to manage depression at home using magnesium.

Steps

Method 1 of 4: Receive Diagnosis

1. 

   Recognize the symptoms of depression. Depression is a psychological disorder that causes you to lose interest in everyday activities and feel nagging sadness. Depression needs treatment, and many of these treatments can be long-lasting. You may only experience depression once or more in your life. The first step in dealing with the disease is to receive a professional diagnosis from a licensed physician or psychologist. The most common symptoms of depression are:
   • Feelings of hopelessness, sadness, or emptiness
   • Stubborn or frustrated, often because of small things
   • Angry
   • Loss of interest in meaningful activities and relationships
   • Sleep disturbance due to insomnia or excessive sleep
   • Lack of energy and fatigue, even when doing nothing
   • Change eating habits
   • Unexplained anxiety, restlessness, or agitation
   • Feeling guilty for no reason or for something unworthy
   • Obsess about past failures, blaming yourself for things that are not to blame
   • Difficulty concentrating, difficult to make decisions or difficult to remember
   • Unexplained physical problems, like headaches

2. 

   
   
   Define the reason. There are many factors that can lead to depression. Identifying the cause will help your doctor come up with specific treatment and care options. Pathology can also cause or contribute to depression or anxiety.You should see your doctor right away if you have symptoms of depression to plan specific treatment as well as identify the exact cause.
   • Short-term depression can be caused by hormonal changes, seasonal changes, prolonged stress, unhealthy relationships, medications or the abuse of alcohol.
   • Recurrent and prolonged depression can become severe. The disease can affect daily life and life. Factors contributing to long-term depression can be brain chemistry imbalances, genetic depression, changes in life or traumatic events.

3. 

   
   
   Seek help from your doctor or mental health professional. Depression is a serious disorder that should not be taken lightly. If you do not seek help, illness can cause emotional, health, and behavioral problems and affect every aspect of your life. If symptoms are severe, you should talk to your healthcare professional early. Serious symptoms include:
   • Body fatigue or pain such as headache, back pain or muscle aches
   • Panic, anxiety, or extreme insecurity
   • Relationship problems, family problems, problems at work or at school
   • Social isolation
   • Alcohol or drug abuse
   • Abuse yourself, like cutting your arms
   • Suicidal thoughts - Call 911 immediately if you have suicidal thoughts
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Method 2 of 4: Increase Magnesium Consumption

1. 

   
   
   Get a blood test. Depression can be caused by a magnesium deficiency. Since this is easily tested, you may ask your doctor to do a blood test to determine a magnesium deficiency. Your doctor can guide you on how to increase your maige consumption. Certain disorders of the kidneys and stomachs may affect the ability to absorb magnesium. In some countries like the US, the majority of people do not get the recommended daily intake of magnesium.
   • Symptoms of magnesium deficiency include anxiety, insomnia, irritability, confusion, irregular heartbeat, shortness of breath, agitation, nausea, fatigue, muscle spasms, hypotension, vomiting, and contractions. jerk.
   • Magnesium intake can be consumed by too much coffee, soda, salt, alcoholic beverages, or diuretics. Magnesium levels can also drop due to excessive sweating, heavy menstrual bleeding, and prolonged stress.

2. 

   Eat foods rich in magnesium. Magnesium is found in many foods, especially green leafy vegetables. To help increase magnesium levels, you need to increase your daily magnesium intake through food. Magnesium is abundant in a variety of plant foods that you can incorporate into everyday recipes.
   • Magnesium-rich foods include tofu, beans, whole grains, whole grains, whole grains, oatmeal, brown rice, oats, chocolate and cocoa powder.
   • Magnesium-rich green leafy vegetables include mustard greens, rainbow greens, beets, cruciferous vegetables, collard greens and spinach (spinach).
   • Eat a variety of nuts such as Brazil nuts, pine nuts, black walnuts, peanuts, almonds, pistachios, and cashews. Alternatively, you can eat pumpkin seeds for a magnesium boost.
   • There are many herbs, spices and seaweeds that help with magnesium, such as Agar seaweed, dried mustard, fennel, celery powder, sage, basil, fennel seeds, vinegar, flower seeds. Poppy, coriander, marjoram and turmeric.

3. 

   Drink mineral water. Mineral water contains many beneficial ingredients that water does not normally have. Drink at least 2 liters of mineral water per day to help keep the body hydrated and supplement up to 25% of the recommended daily requirement of magnesium. You should read the information on mineral water products to know how much magnesium the product contains. The amount of magnesium per liter should be between 20 and 110 mg.
   • Research shows that the ability to absorb magnesium from natural mineral water is higher when taken with meals instead of between meals.

4. 

   Take a magnesium supplement. Magnesium gluconate, magnesium lactate, and magnesium citrate are the recommended forms of magnesium supplement. This type of magnesium is absorbed more easily by the body. On average, an adult should get at least 350 mg of magnesium per day. Children should only get 130-240 mg of magnesium per day.
   • Do not give supplements to young children, people with kidney problems or digestive disorders without your doctor's approval and guidance.
   • Pregnant women need to supplement magnesium. Also, people who are recovering from surgery or getting sick, and people undergoing sports training should also get a magnesium boost. If you want to take a magnesium supplement, talk to your doctor about the exact recommended daily dose.

5. 

   Be aware of side effects. Magnesium supplements can have side effects when taken with certain medications. People taking medicine should consult their doctor before taking supplements. Typical side effects of increased magnesium tolerance include abdominal pain, diarrhea, too low blood pressure, nausea, arrhythmia, confusion, vomiting, respiratory paralysis, heart rate lowering, and other minerals, coma, cardiac arrest and in some cases can be fatal. advertisement

Method 3 of 4: Managing Depression with Lifestyle Changes

1. 

   Exercise regularly. Exercise has both physical and mental benefits. Exercise helps improve mood, reduce anxiety and increase confidence. Additionally, exercise improves health problems such as high blood pressure, diabetes and arthritis. Just one exercise session can improve symptoms of depression for many hours and over time, regular exercise will significantly reduce the number of times of depression. You and your doctor can plan exercise to manage your depression. Some ways to make sure you get enough exercise are:
   • Do at least 2 hours of exercise per week for moderate-intensity exercise like brisk walking, stretching, slow walking, or swimming. Also, do about 1 hour per week for high-intensity exercise like cycling, high-intensity strength training or exercise.
   • Listening to music or reading a book to help yourself feel more excited and motivated to practice. You can also find practice partners to be more persistent. Besides, exercise can be combined with interesting exercises like Zumba dance.
   • Avoid exercising 3-4 hours before bed. Using energy at night can change your sleep habits and make you more nervous.

2. 

   Get enough sleep. Lack of sleep increases the production of stress hormones that lead to depression and anxiety. Depression is linked to lack of sleep, so getting enough sleep can help reduce symptoms of depression. You should create a sleep schedule so that you can sleep better.
   • Don't stay in bed for too long if you can't sleep. Get up and walk around for a few minutes, then get back to bed. You can do something more relaxing, like reading a book, listening to music, taking a warm bath or meditating.
   • Make sure your sheets are comfortable and that your bedding can support your body. In addition, you should only cover with warm enough blankets. Adjust the room temperature until it feels cool to make it easier to fall asleep.
   • Don't watch TV, use electronic devices, work, eat, or exercise before bed. Also, avoid products containing caffeine, nicotine, alcohol and sugar for 4-6 hours before bed. These products have stimulant properties to keep you awake. Eating before bed also increases the risk of obesity, which in turn can lead to depression or worsen symptoms of depression.
   • The light from the television screen or electronic device can slow down melatonin production, making it difficult to sleep.

3. 

   Avoid stressful activities. Stressful situations can cause depression, anxiety and many other problems and illnesses. The older you get, the harder it will be for you to relax after a stressful event. Therefore, practice meditation or participate in tranquilizing activities like Yoga or Tai chi and make time for fun activities. In addition, you can reduce stress by:
   • Practice slow breathing in a quiet space
   • Put your energy into thinking about the positive things in your life
   • Prioritize daily tasks to eliminate unnecessary tasks
   • Find fun, funny things because research shows that they help you cope with stress
   • Listen to relaxing music or watch your favorite TV show or movie

4. 

   Stay away from stimulants and alcoholic beverages. They are known to trigger symptoms of depression and make symptoms worse with prolonged use. Over time, substance use and alcohol use can make depression difficult to treat. Dependence on alcoholic beverages is linked to increased anxiety.
   • Limit alcohol consumption to one drink per day for women and two drinks per day for men. Stay away from irritants.
   • Consult with your doctor or therapist when you need help quitting alcohol or drugs.

5. 

   Consider psychotherapy. If you are having trouble understanding your own mood or behavior, seek help from a psychiatrist, psychologist, counselor, or mental health service professional. other. They can perform psychotherapy to help you learn to take control of your life and cope with stressful, frustrating situations with the right skills, especially if you have anxiety and depression. You can ask your doctor for a referral to a psychotherapist or to appoint a doctor you like.
   • Your doctor may refer you to a support group - another form of psychotherapy.
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Method 4 of 4: Try Alternative Treatment

1. 

   Try herbs St John's Wort. St. John's Wort is an herb that may be beneficial for mild to moderate depression. The herb can be purchased as a liquid extract, in soft capsules, tablets or as an ingredient in tea. Talk to your doctor about what form of herbal medicine is best for you and whether to take St. herbal remedies. Is John's Wort safe or not.
   • Supplements are standardized to a concentration of 0.3% hypericin (hypericin is one of the active ingredients in this herb). Supplements should be taken 3 times daily for 300 mg each. It can be taken 3-4 weeks for herbs to penetrate into the body, so it will also take 3-4 weeks to see the effect.
   • Don't stop drinking St. John's Wort immediately. Doing so will cause unpleasant side effects. Instead, you should slowly reduce the amount of herbs you consume each day.
   • People with attention deficit disorder and bipolar disorder should not take St. John's Wort. In addition, people who are taking antidepressants, birth control pills, sedatives, allergy medications or pregnant / lactating women should not take this herb. Avoid eating grapefruit and drinking grapefruit juice while taking St. herbs. John's Wort.

2. 

   Drink fish oil. Fish oil contains omega-3 fatty acids that aid in brain function. The concentration of brain chemicals called EPA and DHA (two substances also found in fish oil) in the blood of depressed people may drop. Therefore, you should eat fish or seafood several times per week to increase your omega-3 intake. Eat salmon, sardines, herring, clams, oysters, canned white tuna. In addition, fish oil can be used as an over-the-counter supplement.
   • Don't take fish oil as the only remedy for depression. Even so, fish oil is still very useful as an adjunct to prescription medications and other treatments.
   • Pregnant or breastfeeding women should talk to their doctor before taking any supplements or increasing their intake of omga-3.
   • Avoid raw seafood, shellfish, tilefish, mackerel, and sharks. These marine animals contain high levels of mercury.

3. 

   Fortified with vitamin C. Research shows that vitamin C deficiency can lead to fatigue and depression. To avoid that, you should increase your vitamin C supplement every day. You can eat foods rich in vitamin C or take supplements. Get vitamin C through many natural food sources such as red or green bell peppers, oranges, grapefruit, lemons, spinach (spinach), broccoli, Brussels sprouts, strawberries, raspberry, tomatoes, mango, papaya and cantaloupe.
   • As for supplements, you can take 2-3 doses of vitamin C, which is 500 mg in total per day. Note that the total amount of vitamin C from foods and supplements should be below 2000 mg per day. High doses of vitamin C can cause diarrhea.
   • Smoking can drain vitamin C, so smokers need an additional 35 mg per day.
   • Check with your doctor before taking supplements if you are taking medicine, herbal supplements or other supplements.

4. 

   Try a 5-Hydroxytryptophan (5-HTP) supplement. This chemical, made in the body, is derived from tryptophan and becomes serotonin - a neurotransmitter that controls mood. 5-HTP can aid sleep, mood, improve anxiety, loss of appetite, and pain.
   • 5-HTP may be as effective as some SSRI antidepressants (such as Prozac and Zoloft) used to treat people with mild to moderate depression.

5. 

   Talk to your doctor about combinations of methods. Some treatments will be more effective when combined, but you need to consult your doctor to find out which combination is right for your medical condition and to avoid negative interactions.
   • There are other supplements available to treat depression like Rhodiola and SAMe (S-adenosyl methionine) with your doctor.
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