有人说
吃维生素D可以调节情绪
“爱追剧”的人抑郁风险高
常用社交软件会增加“抑郁”风险
……
情况真的如此吗？
Today (October 10th) is the 31st World Mental Health Day . The reporter specially interviewed Deng Wei, director of the physical joint diagnosis and treatment center of the Mental Health Center Affiliated to Zhejiang University School of Medicine (Seventh Hospital of Hangzhou), and listened to what the experts had to say.
Have you ever had a similar feeling: When it's cold, people tend to become lazy and passive. Studies have shown that this weakness and depression in the body may be a manifestation of vitamin D deficiency.
is this really the case?
Deng Wei: The concept of "winter depression" may not have much to do with vitamin D deficiency. The definition of "winter depression" first appeared in northern Europe.
Nordic winters have short days and long nights, so patients will feel depressed in winter, which is called "winter depression", "winter depression".
It is generally believed that part of the reason for "winter depression" is that there is too little light, which causes changes in the biological clock. Light therapy can improve mood. There is little scientific evidence to suggest that vitamin D supplementation can regulate mood.
Chasing dramas has become a normal part of people's daily leisure. When they encounter their favorite movies and TV dramas, no matter how busy they are at work and how tight the time is, they should watch them every now and then.
knows that staying up late and chasing dramas will hurt his health, but he still has no hesitation? A recent study showed that people who love watching TV series have a higher risk of depression.
Researchers found that spending more time watching TV was associated with a greater risk of developing depression at follow-up appointments. On the other hand, regular social activities have a protective effect. For example, spending time with trusted friends and family members is particularly effective in reducing an individual's risk of depression.
Deng Wei: People who love to watch TV series only use TV series as a way to pass the time. Chasing dramas without restraint reflects that the brain's ability to inhibit and control is relatively weak.
Different people follow different types of dramas. Young people may prefer to watch some anime, and some people like to watch some emotional series. But there is a category of people who especially like to watch bloody, terrifying and stimulating content, and they may be at slightly greater risk of developing mental problems.
How attractive is social media to people? A Dutch study compared it to nicotine. After
posts on Moments, keep checking likes and comments; open Weibo , refresh and browse every hot search entry; as soon as the push message pops up, click on the APP to reply...
Information fragmentation, mobile phone dependence, Stealing Sleep and Outdoor Time...Social Media HurtsNot only that, but it can also lead to depression.
A study by Harvard University , Massachusetts General Hospital affiliated to Harvard Medical School, Northwestern University , University of Pennsylvania and others showed that frequent use of social media may increase the risk of depression especially obvious.
Deng Wei: Frequent use of social software will not increase the risk of depression. People who are addicted to short videos need to pay attention, because such short video applications will keep people's brains in this excited state and have a negative effect on people's cognitive ability, especially in industries that require a high degree of concentration.
The general social software has little to do with it. Unless some people find people to chat on social software every day, there may be some problems with excessive use.
made at sunrise, and at rest. For thousands of years, people have adjusted their lives according to circadian rhythms.
Some people are "larks" who go to bed early and get up early, and are refreshed during the day, while others are "night owls" who like to sleep late and look good at night.
The two groups may seem indistinguishable, but a new study suggests that people whose sleep rhythm is misaligned with their natural biological clock are more likely to be depressed and anxious, and have lower subjective well-being.
Deng Wei: There is a scientific basis for this. "Night owl", the scientific name is "sleep phase shift".
has reported that going to bed late in a short period of time may lead to lack of energy during the day, or it is easy to have uncontrollable emotions during the day. If you stay up late for a long time, even if you go to bed late and get up late, and you have guaranteed eight or nine hours of sleep, some problems will not be remedied. This group of people is at increased risk of depression, especially young people, and special attention should be paid to it.
If you stay up all night and you are using a computer or mobile phone at the same time, the blue light emitted by the screen will affect the secretion of "melatonin" in the brain. Very unfavorable.
For many people, the easiest way to decompress is to "eat something good". Fried chicken with milk tea, hot pot skewers... It seems that there are no troubles that these foods can't solve.
"turning grief and anger into appetite" can indeed regulate emotions to a certain extent, but in the wrong way, it will greatly increase the fatigue of the body.
Eating right can also soothe the nerves and the body. Compared with hot pot and sweets, your body may need the following "decompression foods": foods rich in B vitamins, eat away stress; foods rich in magnesium, eat away anxiety; foods rich in iron, eat away fatigue; Zinc-rich foods, eat away depression.
Recently, scientists from Yonsei University in South Korea published a study in the journal "Sleep Medicine" that found that sleeping late on weekends can significantly reduce the risk of depression. The Yonsei University research team recruited and followed up 5,500 volunteers with insomnia problems during workdays. The results showed that taking 8 hours of sleep per night as a standard for normal adults, an hour of sleep in on weekends can reduce the risk of depression by about 30%; people who sleep an extra two hours may reduce the risk of depression by 48%. But if you slept in for more than two hours, the risk of depression actually increasedPlus 16%.
Playing on the phone before bed is an addictive and tangled habit for contemporary people. In addition to delaying sleep, it can have numerous side effects, such as increased anxiety. Although
is in the cognition of many people, playing mobile phone before going to bed is "harmful but not beneficial". However, a new study upends previous beliefs: Playing on a mobile phone before going to bed may improve depression.
researchers explained that this change may be due to the use of mobile phones before going to bed, but also a social situation that is helpful for mental health. While swiping at night may disrupt sleep, the beneficial effects of social contact can offset some of the negative consequences.
Some people believe that using your phone before bed can cause emotional problems, especially late at night when you can't sleep. In fact, many people may overlook that negative emotions such as anxiety may be related to the type of content on the phone.
swiping the mobile phone before going to bed can improve mood, must be based on the following premise: control the use time within 20 minutes, turn on the night mode of the screen brightness, turn on the night mode, tilt the screen angle down 45 degrees, and play the mobile phone on the back in the best posture.
In the interview, Deng Wei also put forward some suggestions on diet and lifestyle:
First, live a regular life. Like " Huangdi Neijing " said, "When you live, don't work rashly", rest and get up according to the law of life, and don't consume your energy excessively. "Work" is not necessarily work, but exhausting energy. For example, prolonged sitting is harmful to the body.
Second, enjoy the outdoors. If you are not far from the work unit, you can walk to work. As long as it does not rain, you can stay outdoors for half an hour to an hour. Bathing in the sun is good for sleep.
third, refused to supper. After eating supper, a lot of blood will accumulate in the gastrointestinal tract, affecting sleep.
Fourth, moderate exercise. Exercise profusely at least three times a week. More activities in the morning, early rest in the evening, regular life, and proper exercise are of great benefit to life.
世卫组织发布的数据显示
全球约10亿人患有精神疾病
“抑郁”可能找上每一个人
在这个和心灵有关的日子
让我们一起
科学应对
拥抱精神健康
来源: Mental Health Center Affiliated to Zhejiang University School of Medicine (Seven Hospitals in Hangzhou), Yixin Yiyi, Life Times, Phoenix Net Health, etc.
Reporter: Zhang Yuhuan Lei Yuer
Editor: Hu Haiying
