Monday , January 24 2022

[설연휴 건강 챙기기] Zipcock depression? Indoor exercise and phone call


20 minutes of high quality sleep and songs are also helpful

Take some time to soak up the sun

If your symptoms are severe, you should consult an expert

With the new coronavirus infection (Corona 19) epidemic and prolonged social distancing, various meetings and outdoor activities are diminishing, and more and more people are complaining of mild depression, frustration and lethargy. It is often referred to as ‘corona blue (depressed)’, but these emotions sometimes explode with irritation and anger (corona red).

Self-employed and young people who can not do or work for a long period of time or work part-time can lead to anger, frustration and depression. People with chronic illnesses also have a higher risk of depression than the general population.

In the first half of last year, when it was first affected by Corona 19, it was found that the number of treatments for mental health increased significantly. Among clinic-level medical institutions in the first half of last year, the cost of treatment for mental health and health insurance increased by 18% (the number of visits was 10%) from the first half of 2019. This is in contrast to the decrease of treatment costs for pediatric and adolescent and otolaryngology by 31% (36% of visitation days) and 16% (25% of visitation days) in the same period.

Depression can be suspected if the feeling of depression persists for more than 15 days. Depression shows symptoms such as loss of interest and motivation, fatigue, and memory loss, and sharply reduces the quality of life. Excessive anxiety and health care can damage not only your immunity, but all health factors. Emotionally, it can lead to anxiety, sadness, lethargy, shock, despair, anger, and emotional paralysis, physical, fatigue, sleep disorders, pain and immunity, decreased libido, and indigestion and urination disorders. It is also negatively affected by social and work life. People who are obsessive or pessimistic and sensitive to stress also have a high risk of depression.

Therefore, if you have these symptoms or are easily tired, but the cause is not clear, you need to see if it is depression. If the symptoms are severe, it is better to seek help from drugs and psychological treatment. “Depression is a disease that can be improved by treatment,” said Kim Joon-hyung, a professor of mental health medicine at Korea Daeguro Hospital.

On the other hand, positive thoughts affect neurohormone and increase immunity. According to a paper published in the journal ‘Circulation’ published by the American Heart Association, about 100,000 women in their 50s to 70s who had not had cardiovascular disease or cancer for more than 8 years followed, and cynical and hostile women had cancer in comparison with women who did not. The incidence rate was 23% and the mortality rate was 16% higher. On the other hand, optimistic women had 16% lower incidence of heart attack and 30% lower mortality from heart disease than women who were cynical, pessimistic, and hostile to others.

To relieve depression and stress caused by social distancing, singing, naps, indoor exercises, and conversations with family, friends, and acquaintances (including phone calls and social networking services) are helpful. Hobbies that have nothing to do with distance are also a great way to overcome corona depression.

Lack of sleep is likely to lead to hormonal imbalances, reduced immunity, built-up fatigue and depression. In the epidemic of infectious diseases like these days, getting enough sleep for 6 to 8 hours and improving the quality of sleep is important to relieve depression and improve immunity.

Professor Jeong Seok-hoon of the Department of Mental Health Medicine at Asan Medical Center in Seoul said, “Singing increases the amount of oxygen inhaled and stimulates circulation to stimulate the body, and high quality sleep improves mood.” Professor Shin Yong-wook said, “Just listening to stories from people close to you can help improve mild depression. If you are a family away from your parents, you often need to communicate via voice and video. conversations. ”

20 minutes of high quality naps (power naps) help to improve your mood and clear your mind. Especially if you suffer from sleep deprivation, shift workers, or office workers with high intensity, it is about 20 minutes of high quality sleep in the early afternoon, as after lunch, effective in improving agility, psychological behavior, and mood.

Let’s take some time to bask in the sun during the day. Sunlight stimulates the secretion of serotonin, a hormone that stimulates the body and improves mood. Metabolism, brain movements are faster, and stress is reduced. The reason is that when you wake up in the morning, you feel better when you get the sun, and when it is cloudy or rainy, your body feels heavy and tired. / Reporter Lim Woong-jae [email protected]

‘Holmt’ is regulated … A little harder is effective

Increase the amount of activity through stretching and gymnastics

Strength training with dumbbells that are not too heavy

3 to 5 times a week, suitable for 20 to 60 minutes a day

Improve quality of life as well as relieve depression

As the radius of life decreases due to Corona 19, regular exercise and proper diet control should be given attention to maintain physical and mental health.

Professor Joon-Hyung Kim of the Department of Psychiatry at Korea Daeguro Hospital said, “To overcome corona depression, fear of infection and mental stress, it is necessary to maintain a rhythm of daily life by getting regular sleep and waking up. and increase physical activity through simple exercises for walking or walking indoors.I said.

Light exercises that can be done indoors can help you change your mood, prevent depression, and maintain physical condition if you move your body frequently. Professor Kim Won of the Department of Rehabilitation Medicine at Asan Medical Center in Seoul said, “Because it is easy to prevent going out due to the COVID-19 outbreak, it is easy to do exercises that are 3 to 5 at home can be done once a week, about 20 to 60 minutes a day. “He advised that it is only effective if the intensity is a little harder to talk about during exercise.”

When exercising, you should first increase the stiff joints with light stretching and bare hands gymnastics to increase the temperature and body temperature of the muscles and prevent joint injuries and stiff muscles. Strength training with lightweight dumbbells can also help reduce fatigue and improve quality of life. Exercising in an unreasonably difficult position from the beginning or if the repetition rate is too fast, there is a risk of muscle joint damage, so increase the intensity of the exercise gradually. It is also good to do aerobic exercises well with a treadmill (treadmill) or a stationary bike. Aerobic exercise is effective in improving cardiopulmonary, cardiovascular and joint function, reducing body fat, and controlling hypertension, diabetes, and hyperlipidemia.

If you have depression or chronic illness, it is also important to exercise and sleep regularly and eat adequate amounts of high quality protein, such as fruits, vegetables, and eggs rich in vitamins and minerals.

/ Reporter Lim Woong-jae [email protected]

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