باقاعدگی سے جسمانی سرگرمی عمر رسیدہ خواتین میں فریکچر کے خطرے کو کم کرتی ہے: مطالعہ – اے این آئی نیوز
باقاعدگی سے جسمانی سرگرمی عمر رسیدہ خواتین میں فریکچر کے خطرے کو کم کرتی ہے: مطالعہ – اے این آئی نیوز
November 8, 2019
5 وجوہات جن سے آپ کو ہر روز رسی چھلانگ لگانی چاہئے – ٹائمز آف انڈیا
5 وجوہات جن سے آپ کو ہر روز رسی چھلانگ لگانی چاہئے – ٹائمز آف انڈیا
November 8, 2019
ہفتہ وار ورزش کے چار گھنٹے آپ کے نظام الاوقات پر اضطراب کر سکتے ہیں

Translating…

With regular work-out, people can see a 17% reduction in odds of a new episode of depression.

PTI|

Nov 07, 2019, 06.36 PM IST

Getty Images

exercise-fitness_GettyImages
Both high- and low-intensity work-outs were linked to decreased odds of depression.

BOSTON: Physical activity can significantly reduce the odds of depression, even among people who are genetically predisposed to the condition, according to a study that may lead to better clinical strategies to counter the

mental disorder

. The researchers, including those from Massachusetts General Hospital in the US, said people may see a 17 per cent reduction in odds of a new episode of

depression

for each added four-hour block of activity per week.

The study, published in the journal Depression and Anxiety, analysed the genomic and electronic health record data from nearly 8,000 participants in the Partners Healthcare Biobank – a long-term research program designed to help scientists understand how genes and other factors affect people’s health.

The researchers also followed patients who filled out a survey about their lifestyle habits such as physical activity when they enrolled in the Biobank.

Over the next two years, they identified people who received diagnoses related to depression, and also calculated genetic risk scores for each participant, combining information across the entire genome into a single score that reflected on a person’s inherited risk for depression.

Make Notes, Eat Healthy & Exercise Daily: 7 Ways To Fight Depression

Combat Depression

10 Oct, 2018

Stress and frustration can lead to depression, further affecting mental health. While it is imperative to consult with a medical professional if symptoms of depression are noticed, certain modification in one’s lifestyle can help in combatting mild depression. However, moderate to severe depression requires the treatment with medications. Nevertheless lifestyle changes do help in recovering as well as preventing the condition and future episodes. Dr Pallavi Aravind Joshi, Consultant Psychiatrist of Columbia Asia Hospital Whitefield (Bengaluru) shares 7 tips to combat depression.

Work Out Regularly

10 Oct, 2018

Go for a walk every day, jog, or swim. You can also join a Zumba class. Indulge in yoga or aerobics. Apart from keeping you fit and occupied, exercising can also boost mental health and infuse positivity in life by releasing feel-good hormones like endorphins, dopamine and serotonin. Exercise also channels out negative energy.

Switch To A Healthy Diet Plan

10 Oct, 2018

Eating healthy not only helps you maintain your physical health, but also aids in your mental well-being. Include a variety of fruits, vegetables, lean meats, poultry, whole grains, low-fat dairy foods and fish in your diet. Also do not forget to drink a lot of water.

Do Not Stress Yourself Too Much

10 Oct, 2018

It is imperative to maintain a work-life balance. Try to reassess your schedule and not to bring the office work home. Design your own ways to combat work related anxiety.

Quit Those Addictions

10 Oct, 2018

Though the consumption of alcohol, tobacco and caffeine may act as instant mood enhancer, in long term, they serve only to worsen your mental health. So try to reduce your weekly consumption.

The findings of the study revealed that people who were more physically active were less likely to develop depression, even after accounting for genetic risk.

“Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” said study lead author Karmel Choi from Harvard University.

The researchers said on average 35 additional minutes of physical activity each day may reduce people’s risk of depression, and protect against future episodes of the illness.

The study noted that both high-intensity forms of activity like

aerobic exercise

,

dance

, and

exercise machines

, as well as lower-intensity forms such as

yoga

and

stretching

, were linked to decreased odds of depression.

Depression-patient_getty
35 additional minutes of physical activity can protect you against future episodes of depression.

“We provide promising evidence that primary care and mental health providers can use to counsel and make recommendations to patients that here is something meaningful they can do to lower their risk even if they have a family history of depression,” said Choi.

The researchers said there were fewer actionable ways of preventing depression and other mental health conditions, and added that the study offers valuable insights that can be used to make clinical recommendations.

“I think this research shows the value of real-world healthcare data and genomics to provide answers that can help us to reduce the burden of these diseases,” said Jordan Smoller senior author of the study from Harvard Medical School.

However, the researchers also cautioned that there may be many factors that need to be included in an overall strategy for improving resilience and preventing depression.

Fitness Regime For The Busy Executive

A 9-5 Commitment

24 Oct, 2017

Hectic schedules and full-time jobs don’t have to get in the way of your weight loss. Stick to these tips to get past the roadblocks.

Schedule Your Workouts

24 Oct, 2017

Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too. We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goals.

Become A Morning Person

24 Oct, 2017

Working out first thing in the morning guarantees that the job is done before excuses begin to pop up. The first few mornings will be hard, but the more you will force yourself to do it, the easier it will eventually become.

Track Calories

24 Oct, 2017

Maintain a calorie journal! Yes, it sounds too much, but it totally helps. If you don’t want to write it down, you can also do it via various apps. Filling out your servings will help you realise and keep a tab on your portion size, and the need to exercise control.

Prep Your Meals

24 Oct, 2017

Initially it might seem like a lot of effort, but in the long run it will save you a lot of time. Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy slice of pizza. Plus, once you invest in the ingredients and they are readily available in your kitchen, there will be no excuse for not packing a nutritious lunch.

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