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Bone Marrow Depression Tips

Bone Marrow Transplant - busting the myths!

Dr. Prashant Mehta 91% (32 ratings)
European Society For Medical Oncology certification, DM - Oncology, MD - General Medicine, MBBS, Fellowship in Bone Marrow Transplant
Oncologist, Faridabad

The term bone marrow transplant is actually a misnomer in the present context as a vast majority of transplants are now conducted by harvesting stem cells from the blood of the donor. 

So the correct and logical term now is peripheral blood stem cell transplant. This is just like a blood donation for the donor and poses no risk at all to the donor. The term blood cancer is generally used for leukemias, these can be of two types - acute and chronic. 

For the chronic leukemias, especially chronic myeloid leukemia, stem cell transplant is now generally not required as drugs like imatinib, dasatinib and nilotinib are extremely effective. For chronic lymphocytic leukemia transplant is rarely done these days and is generally reserved for relatively younger patients. Even in the imatinib era transplant is an effective procedure and can cure patients with CML (chronic myeloid leukemia) who do not respond to imatinib and other tyrosine kinase inhibitors. 

For acute myeloid leukemias stem cell transplant is recommended for all cases except the low risk cases, after completion of chemotherapy. Risk is defined based on kind of genetic mutations in the leukemic cells for acute lymphoblastic leukemia transplant is generally done at relapse, but certain genetic mutations necessitate an earlier transplant, so does presence of or increase in minimal residual disease, which signifies cancer cells not visible to the human eye under the microscope.

Procedure of stem cell transplant HLA matching is done between patient and siblings. Best match is selected as a donor. Matched sibling is the most commonly used donor in blood cancers. In many cases a match is not available, for such cases matched unrelated donor, cord blood, or a partially matched donor (haploidentical donor) is sometimes selected. Donor is given growth factor injection subcutaneously to bring out the stem cells from the bone marrow to bloodstream, twice daily for 5 days. After that the stem cells are collected and stored. Patient is given high dose chemotherapy to kill cancer cells as well as his normal marrow. After chemotherapy, donor stem cells are injected into the body of patient from a vein. After approximately 11-14 days the donor cells get engrafted in the patient's marrow and start producing normal blood cells. The donor cells also kill the cancer cells and prevent cancer from coming back. 

Overall depending on whether the patients cancer is controlled or not before transplant the cure rate after transplant can vary from 60 % for patients who have a good control and less aggressive disease biology, to less then 20 % in patients with uncontrolled disease before transplant. Overall, approximately 40 % patients get cured with a transplant. Upto 40 % patients can develop complications, and half of these may be very severe and life threatening. This figure is more in mismatched transplants. Apart from complications, there is still a risk of relapse and these patients need close monitoring in the first few years after transplant.

1 person found this helpful

Bone Marrow Transplant- Busting the Myths Part 2!

Dr. Prashant Mehta 91% (32 ratings)
European Society For Medical Oncology certification, DM - Oncology, MD - General Medicine, MBBS, Fellowship in Bone Marrow Transplant
Oncologist, Faridabad

Carrying on from my previous post, another important type of stem cell transplant is known as an autologous transplant, in which the patient's own stem cells are harvested in a manner similar to the harvest of donor cells.

After harvest, the patient is treated with high-dose chemotherapy. Autologous transplant is done mostly in multiple myeloma (standard of care), relapsed high-grade lymphomas (commonly diffuse large b cell) and Hodgkin lymphoma. After high-dose chemotherapy there is an intervening period of low blood counts when the patient is susceptible to infections and bleeding. Support is given in the form of blood, platelet transfusions and antimicrobial drugs. The stem cells start producing blood cells by around day 11 and recovery occurs. The outcome depends on the status of the disease before transplant. Patients in remission prior to transplant do much better in the long term than those with active disease.

Generally speaking, around 50 percent patients with relapsed lymphoma get cured with this approach. Multiple myeloma is a more complex disease and is known to relapse after varying intervals after transplant. Transplant in this scenario improves overall survival and provides freedom from disease for a few years.

1 person found this helpful

Bone and Joint Health - How To Take Care Of It?

Dr. Himanshu Gupta 89% (54 ratings)
Fellow Adult Knee Reconstruction and Sports Injuries, Fellowship in Interventional Pain Practice, MS - Orthopaedics, MBBS
Orthopedist, Gurgaon
Bone and Joint Health - How To Take Care Of It?

Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too. So how can you ensure bone and joint health in the long run? Follow our tips!

  1. Eating Right: Pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soya beans which have lots of vitamin D can also help in retaining good bone and joint health. Vitamin C rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of Vitamin K to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.
  2. Exercise: This is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.
  3. Abstinence: A major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your work station are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow. If you wish to discuss about any specific problem, you can consult an Orthopedist.

2837 people found this helpful

Bone and Joint Health

M Ch. Ortho, MS - Orthopaedics, MBBS
Orthopedist, Delhi
Bone and Joint Health

Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too.

So how can you ensure bone and joint health in the long run? Follow our tips!

  1. Eating Right: Pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soybeans which have lots of vitamin D can also help in retaining good bone and joint health. Vitamin C rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of vitamin K to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.
  2. Exercise: This is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.
  3. Abstinence: A major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your workstation are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow.

5033 people found this helpful

Know How To Manage Your Osteoporosis (Bone Loss) Naturally!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Know How To Manage Your Osteoporosis (Bone Loss) Naturally!

Osteoporosis (meaning porous bones) refers to a medical condition in which the bones of an individual become thin and weak. The previous stage is called osteopenia (a precursor to osteoporosis). The bones become fragile and therefore start losing its strength. The medical researchers have reported that women are more prone to getting osteoporosis as compared to that of men, but that does not mean that men are completely immune to this disease. Where there are almost 50% women suffer from osteoporosis by the age of 60, there are about 30% of men who face the problem of osteoporosis.

Well, it has always been said that sooner you start taking care of your health especially bones, the better it is. Osteoporosis is a very common medical condition nowadays and major factors that are responsible for the increased prevalence of this disease is the lifestyle changes which include the living patterns and the diet changes.

What Causes Osteoporosis?

Osteoporosis happens when there is an imbalance between new bone formation and old bone resorption. The body may fail to produce enough new bone, or too much old bone may be reabsorbed, or both. If calcium intake is not sufficient or if the body does not absorb enough calcium from the diet, bone production and bone tissue may suffer. Thus, the bones may become porous, resulting in spongy and brittle, prone to fractures.

Other conditions that may lead to osteoporosis include overuse of corticosteroids (Cushing syndrome), thyroid problems, lack of muscle use, bone cancer, certain genetic disorders, use of certain medications, and dietary deficiency of calcium.

Risk factors for osteoporosis:

  • Women above 60 years of age.

  • Early menopause natural or surgical.

  • Poor diet & lifestyle  i.e. Cigarette smoking, eating disorders such as anorexia nervosa or bulimia, low amounts of calcium in the diet, heavy alcohol consumption, inactive lifestyle.

  • Rheumatoid arthritis itself is a risk factor for osteoporosis

  • Family History of osteoporosis.

  • Overuse of corticosteroids

  • Hypothyroidism

  • Chronic Emotional stress

Foods That Cause Osteoporosis

  • Alcohol – Increases inflammation that can lead to more calcium being leached from bones.

  • Sweetened / Aerated drinks beverages – The sugary drinks like canned juices and aerated drinks like cola are the most dreadful drinks for your health especially bones, as these drinks extract the calcium from the bones. Carbonated drinks contain a lot of phosphates which is responsible for leaching of calcium from bones. It has been proven in a Harvard Study that the women just 16-20 years young had already started loss of bones as they were consuming a lot of carbonated drinks. Sugar is also responsible for inflammations.

  • Processed, red meat – A high intake of sodium and red meat may result in bone loss.

  • Caffeine/Tea – Excessive caffeine intake can result in bone loss as it causes hindrance in iron and calcium absorption from food.

Natural Treatments for Osteoporosis:

1. Osteoporosis Diet

To help you get all the vitamins and minerals you need to build and maintain strong bones, it’s important to eat a varied diet with adequate calories to fuel all your body’s processes. Mainly calcium and vitamin D are important. Other Nutrients needed to prevent bone disorders include iron, vitamin C and magnesium. Iron deficiency (anaemia) is a risk factor for osteopenia and osteoporosis because iron is essential for collagen synthesis and vitamin D metabolism. Vitamin C plays a role in collagen formation. It also helps stimulate the cells that build bones, enhances calcium absorption, and helps vitamin D to work properly.

Foods that provide Calcium include: dairy products like yogurt, milk or paneer. salmon or sardines; dark leafy green vegetables; and other veggies like broccoli, Makhanas (puffed lotus seeds), sesame seeds, calcium.

Magnesium rich foods include: leafy greens like spinach, pumpkin seeds, yogurt, black beans, figs, banana, cranberries, sunflower seeds, dark chocolates and Almonds & Avocados.

Sources of vitamin C include: citrus fruits, papaya or guava, berries, peppers, kiwi, broccoli and Amla(Indian gooseberry), star fruit, phalsa ,tomato.

Collagen protein: collagen is one component of bone that helps to build its framework and provide a flexible structure that can withstand pressure. Collagen is found naturally in things like bone broth or can be taken in protein powder form or supplement form.

Foods that supply Iron (which can help to prevent anaemia) include: chicken, fish, eggs, nuts, seeds, spinach, kala chana , garden cress seeds, dates and raisins etc.

Alkaline diet that helps protect bones. This means eating lots of veggies, fruit, sea vegetables and plant foods. Wheat grass is highly alkaline food.

It’s also best to lower the amount of sodium in your diet by eating more unprocessed/whole foods. It also helps to avoid things like: processed meats, fast foods, fried foods, canned goods, salty condiments or sauces, frozen meals, ready to eat meals etc. In addition, try to limit your intake of sugary products, sweetened drinks, alcohol and caffeine.

2. Practice Exercises:

To help maintain skeletal strength, it’s important to stay active. Osteoporosis has greater risk of fractures, so be careful while Exercising. Avoid strenuous and jerky movements. Exercise helps your body reduce the decline in bone mass associated with aging. It has many others benefits, too, such as contributing to hormone balance and a healthy body weight. Exercise is needed to keep muscles strong. It also helps with coordination and balance.

Weight-bearing exercises are the most beneficial for your bones, although this term often confuses people. Weight-bearing exercises include any type that “forces you to work against gravity” and that you practice with an upright posture. This way your bones and muscles must support your body weight.

To prevent and cure osteoporosis, yoga and Pranayama will be a great addition in your lifestyle. It will fix up your hormonal balance which is the root cause of problem. Oxygenation by breathing techniques will make your body alkaline and will help you in reducing bone sponginess. Cool, Calm and Clean environment and yoga practice – a wows combination for your health.

3. Take Supplements That Can Help Protect Bones

  • Calcium: It’s best to obtain calcium from foods in your diet. However, you can take a supplement for boost. Most adults need about 1,000 milligrams daily. Choose calcium citrate, take it before meals for better absorption in a divided dose of 500mg everyday.
  • Vitamin D: Experts recommend that people who have a history of deficiency, elderly adults,take a vitamin D supplement daily. Dosage recommendations vary person to person.
  • Magnesium: Magnesium is a mineral; your body requires for proper calcium metabolism. Aim to get between 300–500 milligrams daily. Epsom salt bath is super source to get it through skin.

Ayurveda perspective of osteoporosis is, when vata (air) element is vitiated in our body and affects our bones is called Asthi Majja Kashaya. Traditionally used medicines for Asthi-majja kashaya (osteoporosis):Asthi shrinkhala ghrita, Shatavari, Ashwagandha churna, Shuddha guggulu, Mukta pisti, Praval pisti, Shankhabhama. Oil enemas (basti) particularly work on Asthi Dhatu (bones) and Majja Dhatu (bone marrow) along with Abhyangam therapy.

4. Maintain A Healthy Weight: Obesity can increase inflammation and contribute to hormonal changes that damage bones. Maintaining a healthy weight makes it easier to exercise and stay active into older age.

5. Get Enough Sunlight: Vitamin D helps improve calcium absorption. It’s best to obtain it via natural sunlight. To allow your body to make enough vitamin D to protect your bones, aim to get 15–20 minutes of sunshine on your bare skin daily.

6 Get Enough sleep: A sound sleep of at least 7-8 hours per day helps in better assimilation and absorption of nutrients. Lack of sleep may lead to adrenal fatigue and associated symptoms.

Final Thoughts on Osteoporosis:

Osteopenia is a condition characterized by lower-than-normal bone density. It precedes osteoporosis and causes brittle, weaker than normal bones that are more likely to fracture on minor jerk.

Risk factors for osteopenia include: being a woman following menopause; dieting or calorie restriction; eating disorders; taking medications that interfere with mineral absorption; anaemia; smoking cigarettes; too little exercise; obesity and a family history.

Natural treatments and prevention include: balanced diet with enough calcium and vitamin D; getting regular & safe exercise; maintaining a healthy weight; not smoking; and preventing vitamin D deficiency by getting adequate sunlight exposure and sound sleep, maintaining alkalinity in body. In case you have a concern or query you can always consult an expert & get answers to your questions!

4412 people found this helpful

Ways To Ensure Bone And Joint Health!

MBBS, MS - Orthopaedics
Orthopedist, Chennai
Ways To Ensure Bone And Joint Health!

Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too.

So how can you ensure bone and joint health in the long run? Follow our tips!

  1. Eating Right: Pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soybeans which have lots of vitamin D can also help in retaining good bone and joint health. Vitamin C rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of vitamin K to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.
  2. Exercise: This is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.
  3. Abstinence: A major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your workstation are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow. If you wish to discuss about any specific problem, you can consult an Orthopedist.

5022 people found this helpful

How Exercise Can Help Manage Bone And Joint Health?

Dr. Sharad Purohit 88% (87 ratings)
M.S in Orthopedic, Fellowship in arthroplasty & reconstructive surgery , D.N.B in Orthopedic, Fellowship in Joint Replacement
Orthopedist, Ahmedabad
How Exercise Can Help Manage Bone And Joint Health?

Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too.

So how can you ensure bone and joint health in the long run? Follow our tips!

  1. Eating Right: Pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soybeans which have lots of vitamin D can also help in retaining good bone and joint health. Vitamin C rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of vitamin K to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.
  2. Exercise: This is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.
  3. Abstinence: A major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your workstation are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow.

5 people found this helpful

Depression In Dogs - How To Deal With It?

Dr. Chandrakanta Chakraborty 93% (139 ratings)
M.V.Sc, B.V.Sc. & A.H.
Veterinarian, Kolkata
Depression In Dogs - How To Deal With It?

Depression in humans is well-known and well-documented, but depression in dogs is less known and studies have not been extended up to a deep level till now. As we say dogs are better known as "humans", it is natural for them to feel low and depressed at times. Some of the dog owners must have noticed that all of a sudden their dogs start acting in a way which is very unlike them. Sometimes, they find places to hide constantly or are spotted to be sleeping all day long.

The reasons for such depression are more or less the same in every species and can be interpreted as the following:

  1. Abusing: Just like humans, dogs get psychologically affected by the way their owner treats them. If you abuse your dog in a way in which it was not raised up, it is sure that your dog will slip into depression and in a few cases, might display some signs of aggression too.
  2. Critical depression: Critical depression occurs due to some changes in the dog's body. Chemical imbalances may provoke certain behaviors; one of them could be depression. In such situations, it is recommended to take your dog to a Veterinarian in order to seek professional help.
  3. Grief: If your dog's companion or its known faces drift away, it affects the dog’s behavior massively and may result into depression. This is because with time, the dogs develop strong emotional bonds and it gets hard for them to handle themselves in their absence.
  4. Aging: Aging is another reason behind your dog's depression. It is very simple to know and understand too that your dog will not be as energetic as it was in its young days. Also, sometimes sensing that their lifespan is about to end may lead them into depression.

How To Deal With It?
By being compassionate, as most of the times your dog may feel depressed because of the treatment you offer to it. They always want to be loved and adored by their owners and this cures everything unnatural happening with them. Try to play with them whenever you come back home, feed them gently, run your fingers through their fur and be extra attentive. All of these will enlighten their mood. Alternatively, you may try out other methods like going out for a walk twice a day, let it socialize with others in the park, let it feel loved more than anything.

For critical depression and grief, it is better to take recommendation from a Veterinarian. Try being patient with your dog about everything. Not all dogs recover rapidly. Hence, before snapping at it again, give it some time and don't pressurize it for anything that comes from its master affects it the deepest. For more comfort, you may bring a new pet which would be its companion for the entire day. Be cautious about the situation and selection. Sometimes they become envious due to such occurrences. Make sure they both get along well.

Osteoarthritis is related with genetic predisposition, inherited problems or defects in bones & joints. This painful condition often requires veterinary pain killers, supplements which protects bones and joints, scientific measures like controlled exercise, swimming & physiotherapy under the veterinary medical supervision. As pollution related features can bring such disorders causing free radical damage, this problem can be managed and a quality living for the pets can be provided with the application of advanced medicines like glucosamine, chondroitin sulphate, MSM, micronutrients ete. Many commercial diets are available which can nourish pets skeletal system effectively and a good plane of nutrition can guard a pet from gaining extra body weight which aggravates osteoarthritis. A perfect dietary and lifestyle management therefore is highly essential for combating such painful disorders. If you wish to discuss about any specific problem, you can consult a Veterinarian.

3878 people found this helpful

3 ways to combat depression

Ms. Samiksha Jain 91% (659 ratings)
Hypnotherapist, DCS, BSIC, Advanced Trainee of Transactional Analysis, Advanced Skills in Counselling
Psychologist,
3 ways to combat depression
Depression is spreading at a fast pace in modern India due to many reasons like poor diet, lifestyles, poor social support system and having too many unrealistic expectations from themselves and other people in their lives. It can affect the rich and the poor and any age group also. According to World Health Organisation, 1 in every 10 people suffer from depression. Due to the social stigma attached to it, most people remain undiagnosed and hence suffer from it silently. This is a huge waste of human potential and capability. Some common symptoms of Depression include:

Appetite loss or an increased hunger,
Insomnia or Oversleeping,
Pervading feelings of worthlessness, helplessness and hopelessness,
Anger and Irritability,
Intense physical, emotional and mental fatigue,
Self hatred for making mistakes and not coming up to the expectations of self or other people
Risky Behaviour like rash driving, addictions, dangerous sports,
Problems in Concentration, Memorising and Focussing
Unexplained aches and pains, stomach-aches, Back pain or Headaches
Sudden loss of Interest in Daily Activities, Hobbies. Work
Suicidal Thoughts or Attempts

Here are some basic tips to beat the blues.

Recognising and Conquering Self Criticising Inner Voice:
You would have heard this harsh voice which often reprimands you for making mistakes, or doing something silly or taking any risks. Often this voice would have said, "Its always your fault"," You are capable of nothing"," You are always making mistakes", "Only bad things have happened in my life", " My life is Over". These are called self destructive negative thoughts which can interfere and distract you from your daily activities and a general sense of confidence, power, wellbeing and balance. Depressed people often associate themselves with a negative image of self and of the world, which is very incapacitating and makes the person feel guilty, angry, worthless, hopeless and helpless. The trick is to combat this inner thinking process with evidence to disprove it and support the evidence with logical and rational reasoning and seeing the whole picture with its positives rather than focussing on the negative parts only. For eg.."Good things have also happened in my marriage"," I can learn from my mistakes and do things differently next time"," I have achieved many things in life so I am capable and intelligent"," Life is not over yet, there is hope because I am still alive". such statements are compassionate and help in restoring lost confidence, faith and hope which is vital to beat depression blues.

Be Active:
During depression, physical energy takes a beating as a person goes through an emotionally low phase. People who don't exercise regularly are more prone to depression as the body and mind lacks in blood circulation and "feel good" neuro chemicals called Endorphins. When you are feeling down in the dumps, exercising, yoga, gym, cycling, aerobics, dance can help in elevating the heart rate and thus increasing the blood circulation and elevating the moods. Cycling to work, using the stairs, walking just a little bit as a daily small goal can be beneficial as energy levels can be very low in depression. Getting the sun on the back bone which carries many nerves is also important and helps in chemical synthesis in combating depression.

Be Social:
Man is a social animal by evolutionary process. We tend to feel better in harmonious social communities for our social and psychological wellbeing. Identify people who are well meaning and supportive of your condition. Don't withdraw from the society, thought hat may be the easiest and logical thing to do in depression. Meeting people with similar interests as yours, people who value you for who you are and some people who are funny and can make you laugh will be of immense importance for boosting your self esteem and self worth. See if some one can benefit from your care..caring for others is a huge booster of self worth and self esteem. Having a pet and caring for it can be another activity that you can look into. Watching comedy shows, movies, laughing at your own mistakes or other people mistakes can be a wonderful way to look at life more objectively. Don't take yourself and other people too seriously..everyone makes mistakes and nobody is perfect.


By no means is this list complete. Please look around and find more tips that can help in beating the blues. If Depression is caught in its early stages then its completely curable. Please don't self diagnose and take medications. Get it diagnosed with a psychiatrist or a psychologist. Cognitive Behaviour Therapy, Stress management, Marital Counselling, Meditations and relaxation techniques, Spirituality are very powerful in dealing with depression too.
187 people found this helpful

Depression

Dr. Chirag Pandya 88% (11 ratings)
MBBS
General Physician, Himatnagar
Depression
Depression is very common and everyone feels fed up, sad, unhappy, miserable at times. Sometimes we know that there is a cause for our depression - maybe we have just broken up from a relationship, maybe someone we were close to has died, we may have failed exams, we may be ill - but other times there doesn't seem to be one cause - it may be a build up of problems, feeling unable to cope with life and we are not really sure why.

#people can get a variety of symptoms when they feel very depressed#

-general feelings of unhappiness which don't go away.

-having no interest in life.

-finding it difficult to concentrate and make even easy decisions.

-having no feeling of enjoyment in life.

-not wanting to go out or mix with people but spending a lot of time on your own.

-feeling very tired and having no energy.

-finding it difficult to sleep and waking up frequently during the night.

-having no appetite and eating very little

-losing self confidence and feeling worthless.

-being very irritable, anxious, impatient.

-feeling very negative about life.

-having suicidal thoughts.


#what can I do to help myself#

-don't bottle things up - find someone to talk to about how you are feeling.
Make sure you get plenty of exercise and plenty of fresh air. You will find that even if you do a quick walk every day and a short period of other exercise each day you will start to feel physically and emotionally stronger and more able to cope.
-make sure you eat a healthy balanced diet - eat little and often and don't skip meals. If you are not eating properly you will feel more depressed and listless.
-try and keep busy - to keep your mind occupied.
-do things you enjoy to relax, treat yourself and take care of yourself.
-try and get to bed at a regular time. If you find it difficult to sleep listen to the radio/tv/read and you may find you drop off to sleep more easily.
-don't resort to unhealthy ways of dealing with your problems like drinking, taking drugs, cutting, eating disorders.
-ask for help when you need it.
-try to stop thinking in a negative way - when you think a negative thought try and replace it with a positive one.
-if you need a hug ask someone you trust - this can make you feel that someone really does care how you are feeling.
26 people found this helpful
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