Treatment of asthenic depression. Causes of development and symptoms of astheno-depressive syndrome. The value of the intestine and dysbacteriosis in it

Constant fatigue, headache and indifference to everything that used to be nice cannot but be alarming.

Often it's just a blues, and will take place during your vacation on the beach or in a sanatorium.

But very often it indicates a serious nervous breakdown - astheno-depressive syndrome, which will not go away on its own and in a neglected state can seriously shorten life person.

concept

What it is? The term astheno-depressive syndrome is understood as nervous breakdown, in which a person loses so much that even simple everyday tasks become unbearable for him.

This phenomenon does not fit the full definition, but it is not considered normal either.

In fact, astheno-depressive syndrome is hybrid of asthenia and depression.

Only a specialist after a detailed examination can recognize the disease and make a correct diagnosis. A person experiences a breakdown for a long time, cannot fall asleep, gets tired at the very beginning of the working day.

The diagnosis of depression is not confirmed and it seems to the patient that it is just a blues. But also blues normal state does not count.

Other patients simply turn to the first available private office where the doctor is, even without preliminary survey calls the diagnosis a syndrome.

Last many Russian specialists considered a kind of asthenic syndrome, others - an independent disorder.

It is similar in symptoms to astheno-subdepressive syndrome, but these are two different phenomena. Sometimes astheno-depressive syndrome acts as a symptom of a somatic disease.

These include:

brain tumors;
diseases associated with metabolic disorders;
hormonal disorders;

The cause can also, although rarely, be.

risk zone

The risk of developing astheno-depressive syndrome is highest in:

Patients with chronic diseases. This is especially true for disorders of the gastrointestinal tract, kidneys and liver.
People whose work is related to irregular schedule, increased loads, high level stress, as well as constant communication with the audience. These are actors, teachers, doctors, designers, and also leaders (usually of a large level).

Syndrome chronic fatigue and asthenic syndrome- what is the difference? The psychotherapist comments:

Symptoms and signs

Not necessarily spleen and even chronic fatigue indicate astheno-depressive syndrome.

About strong nervous breakdown it can be said if depression and apathy, along with other symptoms, do not go away within two weeks.

Fatigue, fatigue of the body - natural reaction for stress and increased loads. That it's time to see a doctor, says a number of signs:

lack of positive emotions and joy from what used to bring pleasure;
problems with sleep (sleep does not come for a long time or comes for a short time, then you want to sleep all day);
tearfulness;
painful reaction to light or loud sound;
quickly coming fatigue, and this does not change even with a decrease in workloads;
absent-mindedness, the inability to concentrate on a particular matter;
deterioration of intellectual abilities, memory loss;
difficulty waking up if you manage to fall asleep. At the same time, even many hours of sleep does not bring rest.

If these signs do not go away steadily for at least a half month, this is a reason for a medical examination.

Neurological symptoms necessarily accompanied by physiological:

Often illness accompanied by short-term vegetative crises , called .

A person experiences a short-term attack of the strongest, turning into a panic, accompanied by increased heart rate, sweating, even suffocation.

Why is this condition called slow death? Without treatment, this leads to a decrease and then a complete break in social ties, a person loses his job, isolates himself. going on gradual death of personality.

How to get rid of alcoholic depression? Learn about it from ours.

Diagnostics

In order to prevent the triggering of depression and the withering away of the personality, it is necessary diagnose and start treatment as soon as possible.

It is difficult to diagnose astheno-depressive syndrome, since such symptoms are characteristic of very a wide range phenomena.

These include:

minor, even minor bruises and head injuries;
hidden and obvious chronic ailments;
lack of sleep associated with the peculiarities of work;
excessive stress;
no vacation for at least a year;
violations of occupational health;
intoxication caused by smoking and alcohol;
overdose and not correct reception medicines.

Doctors note in last years increase in incidence astheno-depressive syndrome.

This is due, according to psychologists and sociologists, in modern image life, in which a person seeks to earn as much as possible, keep everything under control and be aware of everything, the fear of becoming a loser and losing everything if something does not work out.

Such a heap of psychological burdens leads to the fact that even the most persistent person breaks down one day.

Activity and haste in the time pressure of big cities and business is replaced by complete indifference to everything and apathy.

Sometimes this is just a sign that it's time to take a vacation, but sometimes it also indicates the development of a formidable illness - astheno-depressive syndrome, which is fraught with and even fatal.

Establishing diagnosis

The accuracy and speed of diagnosis is largely depends on the person.

The sooner he applies for a qualified medical care the sooner treatment can begin.

The problem is that so many people are in this state. do not realize that they are sick. Instead, they believe that they are chronically unlucky, a black streak has come, the world has taken up arms against them.

Sometimes, instead, patients feel guilty - that it is their own fault, they have to deal with everything. In fact, the disease is not the fault of a person, but his misfortune.

At the first warning signs they turn to a therapist who prescribes a series of examinations and tests. It may well be that the root of the disorder lies in a previously undiscovered chronic illness:

cardiovascular disorders;
thyroid pathology;
hormonal disorder;
oncological problems;
diabetes.

If a severe somatic illness is not detected, astheno-depressive syndrome is caused by a number of psycho-emotional disorders.

In this case, the patient is referred to a psychologist and psychotherapist to confirm the diagnosis. The specialist will prescribe medication and psychotherapy.

Basic Treatments

Achievements of modern pharmacology and psychiatry, proper medication intake allow a person to forget about disturbing symptoms and disorder forever.

This is achievable under the following conditions:

the root of astheno-depressive disorder lies not in somatic illness (otherwise antidepressants will be meaningless);
lack of self-treatment;
implementation of doctor's recommendations, healthy lifestyle life.

It will also require effort on the part of the patient himself. Prescribed medications are not a panacea and the doctor is not omnipotent. Antidepressants are addictive and if a person does not contribute to treatment, their effect will gradually come to naught.

In fact, antidepressants do nothing. They open a kind of "window" in the problems that have piled up so that a person reconsiders his lifestyle, analyzes what exactly led him to such a state and what needs to be excluded so as not to fall into this trap again.

Significantly accelerate the onset of recovery by physical education, revision of the diet, streamlining the daily routine.

Diet

Very common asthenoapatic depression passes even without medications enough to follow the diet. Many patients mistakenly believe that we are talking about starvation.

Diet - it's not hunger, a balanced diet. It involves the rejection of acute and fatty foods.

The basis of the diet should be cereals, dried fruits, legumes, nuts, lean boiled meat, eggs, vegetables, dairy products.

Most people, having discovered the symptoms of astheno-depressive disorder, succumb to persuasion to "eat melancholy" in a cafe fast food, pizzerias, or even worse - wash it down with alcohol.

This is especially true for women. This can't be done. Firstly, fats significantly burden the body and impede metabolism.

Abuse of carbohydrates can lead to diabetes (and against the background of astheno-depressive syndrome, saturation with sweets may not occur for a very long time and it seems to a person that he literally ate a piece).

Of course, a bar of chocolate will not lead to a fatal outcome. But it is better to do with dried and dried fruits instead.

Sport

Significantly contributes to the healing reasonable exercise. Almost always, astheno-depressive disorder is associated, among other things, with physical inactivity. Of course, you do not need to rush to exhaust yourself on simulators or a barbell.

Need to work out good habits and gradually increase activity. Will be useful:

Any kind of load shouldn't hurt on the contrary, a feeling of satisfaction and raising the tone.

The best method of treating any disease, including astheno-depressive syndrome, is prevention. For this, trainings with qualified masters in personal development, adherence to the regime of the day and work, herbal medicine are suitable.

Asthenia or just - nervous exhaustion? Find out from the video:

Despite the wide access to information, many people are extremely skeptical about psychological well-being disorders. Most perceive only those ailments of the psyche that require inpatient treatment and receiving the most serious medicines, and neuroses, depressions, phobias and panic attacks are perceived by them as a whim. But this approach is fraught with serious problems, because patients with these disorders need qualified assistance no less than those with schizophrenia and manic-depressive psychosis. One of the fairly common pathological conditions associated with mental disorders include astheno-depressive syndrome symptoms and treatment, we will discuss it in a little more detail.

Astheno-depressive syndrome is a fairly common mental disorder, which combines the manifestations of asthenia and depression. Doctors often classify it as a minor depression with pronounced manifestations asthenia. Similar condition quite often observed in patients with somatic diseases, neurosis and cyclothymia (a mild form of manic-depressive psychosis).

Symptoms of astheno-depressive syndrome

Astheno-depressive syndrome is characterized by a rather extensive symptomatology. Some people experience only some of the symptoms this disease, others may be disturbed by everything possible manifestations this violation.

Most often, astheno-depressive syndrome makes itself felt by a loss of interest in life. The patient absolutely does not want to do anything, go anywhere, and nothing fascinates him. Often this violation leads to irritability and can cause aggression even over minor trifles. It is difficult for patients with such a problem to complete what they started, they are worried frequent change moods (usually there is an alternation of apathy and unrestrained talkativeness). Also, patients with astheno-depressive syndrome can hardly concentrate on anything, they may experience a variety of phobias, the signs of which were not previously known (for example, social phobia, claustrophobia), in addition, seizures may appear. causeless fear and panic. Quite often, this violation leads to a lack of appetite, or vice versa provokes irrepressible voracity.

Astheno-depressive syndrome is usually accompanied by sleep disturbances. The patient has difficulty falling asleep, and it is even more difficult to wake up and get out of bed (even if the duration of the night's rest was sufficient).

In addition, this mental disorder accompanied by a series of physiological symptoms presented by headaches, tachycardia attacks, shortness of breath and sweating, dizziness and nausea. The patient's temperature may rise to subfebrile numbers, and violations are also characteristic. menstrual cycle and in men - impotence. Quite often, astheno-depressive syndrome accompanies gastrointestinal disorder.

In a number of cases, people with such a disorder complain of the appearance of so-called mythical pains in the body, which appear every time in different parts body and joints.

How is astheno-depressive syndrome corrected, what is its effective treatment?

Therapy for astheno-depressive syndrome depends on what factors caused its development. If the symptoms are explained by the presence somatic diseases, they are corrected accordingly.

With absence serious problems With physical health, can not do without the help of a psychiatrist. In this case, self-medication is not indicated, since the doctor will first assess the patient's health characteristics, then he will select medicines, focusing on individual characteristics, and tell you how best to change your lifestyle.

A variety of medications can be used to correct astheno-depressive syndrome. In some cases, the doctor can prescribe antidepressants that will effectively bring the patient out of a depressed state, help him reconsider the causes of such a disorder and eliminate them. Also, therapy can be carried out with the help of milder drugs, including on plant-based. The drugs of choice are usually sedatives (tincture of peony, hawthorn, motherwort, valerian, Novo-passit, etc.), as well as adaptogens (based on eleutherococcus, ginseng, aralia, etc.), dosage, frequency of administration and duration of treatment are selected also on an individual basis.

All patients with astheno-depressive syndrome should be correct mode days, stick to diet food and ensure sufficient physical activity.

In the diet of the patient should not be openly present harmful products(fatty, fried, spicy and canned foods), it is also worth reducing the consumption of sweet and starchy foods. It is better to saturate the menu with cereals, nuts, dried fruits and legumes, it is also recommended to eat lean meat, eggs, dairy products, vegetables, fruits and berries in significant quantities.

For successful elimination astheno-depressive syndrome, it is worth accustoming yourself to walk in the evenings, sign up for swimming or dancing, and also perform simple complexes therapeutic gymnastics. An excellent effect will be given by breathing exercises or yoga, as well as aromatherapy, herbal medicine and auto-training.

If you suspect the development of astheno-depressive syndrome in yourself or in your loved ones, it is better not to delay and seek medical help from a qualified psychotherapist.

Astheno-depressive syndrome - folk remedies

To cope with astheno-depressive syndrome will help medicines based on herbs and improvised means. So great effect gives the use of a mixture that includes thyme herb (a teaspoon), lemon balm herb (a tablespoon), peppermint leaves (a tablespoon), blackcurrant leaves (a tablespoon) and black tea leaves (a couple of tablespoons).

Brew a teaspoon of this collection with a glass of boiling water and leave it under the lid for twenty minutes. Drink the filtered drink as tea three times a day.

The reason for the emergence of the term was the complexity differential diagnosis between depression and asthenia. The prefix "astheno" (from the Greek asthenēs) - in translation means weak, exhausted. This syndrome is a kind of symbiosis of asthenia and depression. Don't be confused this disorder with asthenovegetative or astheno-neurotic syndromes, which are diseases of a completely different kind.

Thus, astheno-depressive syndrome is a shallow depression, in which the symptoms of asthenia (chronic fatigue syndrome) are the most pronounced. Often occurs in somatic diseases, neuroses and cyclothymia ( mild form ).

Causes and manifestations of astheno-depressive syndrome

The main reasons that cause astheno-depressive syndrome, experts call long-term psycho-traumatic circumstances of a person's life that occur against the background of mental overstrain. Other sources of frustration can be:

Traumatic brain injury.
Avitaminosis.
Sedentary lifestyle.
Decreased immunity.
Impaired thyroid function.
Diseases of the cardiovascular system.
Slagging of the body.
Poor digestibility or insufficient intake minerals with food.

As in the case of depression, astheno-depressive syndrome has primary and secondary symptoms. Pathological changes mood, disturbances in the rhythm of sleep and wakefulness, weakening of psychomotor functions go into this case bring to Front. Other symptoms of the disorder that may well indicate its presence:

Increased vulnerability.
Rapid exhaustion.
Weakness.
Lethargy.
Distracted attention.
Various sleep disorders (insomnia, prolonged sleep).
Distractibility.
Hypersensitivity.
Emotional lability (mood instability).
Decreased libido.
Slowing down the pace of thinking.

Risk group

People suffering from chronic inflammatory diseases: gastritis, duodenitis, cholecystitis, nephritis.
Representatives of the mass intelligentsia and creative professions: doctors, teachers, journalists, designers, designers, directors.
People in high leadership positions: their work activities are associated with high nervous stress and great responsibility.

Astheno-depressive syndrome is a significant danger for mental health person. And not so much because in most cases it becomes a source of reduced efficiency and social activity, but because ignoring it can lead to the development of more complex and deep ones. The syndrome requires a specific treatment.

Self Steps to Healing

It is quite possible to defeat the disease without resorting to outside help. To do this, follow the following best practices.

Adjust your diet, eat less fatty and fried foods. Be sure to take vitamins, mild sedatives.
Before going to bed without fail ventilate the room and try to relax.
Make time for physical activity, their frequency should be at least twice a week. If there is no time for full-fledged workouts, do at least morning exercises.
Distribute loads correctly. After work, try to have a good rest.
For relaxation, use massage, aromatherapy and herbal medicine.

If, despite the measures taken, you do not observe significant improvements in your condition (the symptoms accompanying astheno-depressive syndrome are still strong), contact a neurologist, psychotherapist or psychiatrist who will select the appropriate treatment for you.

Help from experts

Treatment of the disorder begins with diagnosis. The specialist will conduct a conversation with you aimed at collecting an anamnesis, and will also try to identify and analyze the causes that provoked the onset of the disease. Then he will offer you several tests-questionnaires, with the help of which he will be able to get an idea about the current state of your psycho-emotional sphere and the course of the disorder.

At the next stage, the specialist determines the treatment regimen. The treatment of the syndrome directly depends on which symptomatology prevails in the patient: depressive or asthenic. In some cases, a course of psychotherapy may be effective: interpersonal and cognitive-behavioral psychotherapy. In other cases, the patient needs combination therapy, which will help eliminate the causes that caused his astheno-depressive syndrome. To achieve these goals, specialists use both psychotherapeutic effects on the patient and sedatives, as well as drugs from the group of antidepressants.

Remember what to ignore this syndrome it is forbidden. This is fraught with grave consequences. Do not delay going to the doctor if you think that you cannot cope with your condition on your own and you need the help of specialists.

Despite the wide access to information, many people are extremely skeptical about psychological well-being disorders. The majority perceives only those mental illnesses that require inpatient treatment and the use of serious medications, and they perceive neurosis, depression, phobias and panic attacks as a whim. But this approach is fraught with serious problems, because patients with these disorders need qualified help no less than patients with schizophrenia and manic-depressive psychosis. One of the fairly common pathological conditions associated with mental disorders include astheno-depressive syndrome symptoms and, we will discuss it in a little more detail.

Astheno-depressive syndrome is a fairly common mental disorder that combines the manifestations of asthenia and depression. Doctors often classify it as a shallow depression with severe asthenia. A similar condition is quite often observed in patients with somatic diseases, neuroses and cyclothymia (a mild form of manic-depressive psychosis).

Symptoms of astheno-depressive syndrome

Astheno-depressive syndrome is characterized by a rather extensive symptomatology. Some people are faced with the manifestation of only some of the signs of this disease, while others may be concerned about all the possible manifestations of this disorder.

Most often, astheno-depressive syndrome makes itself felt by a loss of interest in life. The patient absolutely does not want to do anything, go anywhere, and nothing fascinates him. Quite often, this violation leads to irritability and can cause aggression even over minor trifles. It is difficult for patients with such a problem to complete what they started, they are worried about frequent mood swings (alternation of apathy and unrestrained talkativeness is usually observed). Also, patients with astheno-depressive syndrome can hardly concentrate on anything, they may experience a variety of phobias, the signs of which were not previously seen (for example, social phobia, claustrophobia), in addition, attacks of unreasonable fear and panic may appear. Quite often, this violation leads to a lack of appetite, or vice versa provokes irrepressible voracity.

In addition, this mental disorder is accompanied by the appearance of a number of physiological symptoms, represented by headaches, tachycardia attacks, shortness of breath and sweating, dizziness and nausea. The patient's temperature may rise to subfebrile figures, menstrual irregularities are also characteristic, and in men - impotence. Quite often, astheno-depressive syndrome accompanies gastrointestinal upset.

In a number of cases, people with such a disorder complain of the appearance of so-called mythical pains in the body, which each time appear in different parts of the body and joints.

How is astheno-depressive syndrome corrected, what is its effectiveness?

Therapy for astheno-depressive syndrome depends on what factors caused its development. If the symptoms are explained by the presence of somatic diseases, they are corrected accordingly.

In the absence of serious problems with physical health, you can not do without the help of a psychiatrist. Self-treatment is not indicated, since the doctor will first assess the patient's health characteristics, then select medications, focusing on individual characteristics, and tell you how best to change your lifestyle.

A variety of medications can be used to correct astheno-depressive syndrome. In some cases, the doctor can prescribe antidepressants that will effectively bring the patient out of a depressed state, help him reconsider the causes of such a disorder and eliminate them. Also, therapy can be carried out with the help of softer preparations, including plant-based ones. The drugs of choice are usually sedatives (tincture of peony, hawthorn, motherwort, valerian, Novo-passit, etc.), as well as adaptogens (based on eleutherococcus, ginseng, aralia, etc.), dosage, frequency of administration and duration of treatment are selected also on an individual basis.

All patients with astheno-depressive syndrome need to make the correct daily routine, adhere to dietary nutrition and ensure sufficient physical activity.

The patient's diet should not contain frankly harmful foods (fatty, fried, spicy and canned foods), it is also worth reducing the consumption of sweet and starchy foods. It is better to saturate the menu with cereals, nuts, dried fruits and legumes, it is also recommended to eat lean meat, eggs, dairy products, vegetables, fruits and berries in significant quantities.

To successfully eliminate asthenic-depressive syndrome, it is worth accustoming yourself to walk in the evenings, sign up for swimming or dancing, and also perform simple complexes of therapeutic exercises. An excellent effect will be given by breathing exercises or yoga, as well as aromatherapy, herbal medicine and auto-training.

If you suspect the development of astheno-depressive syndrome in yourself or in your loved ones, it is better not to delay and seek medical help from a qualified psychotherapist.

Astheno-depressive syndrome - folk remedies

To cope with astheno-depressive syndrome will help medicines based on herbs and improvised means. So an excellent effect is obtained by using a mixture that includes thyme herb (a teaspoon), lemon balm herb (a tablespoon), peppermint leaves (a tablespoon), blackcurrant leaves (a tablespoon) and black long leaf tea leaves (a couple of tablespoons).

Brew a teaspoon of this collection with a glass of boiling water and leave it under the lid for twenty minutes. Drink the filtered drink as tea three times a day.

Astheno-depressive syndrome is a type of psycho-emotional disorder in which there is a loss of interest in life and difficulty in solving even simple everyday tasks. This is not yet depression, with its more serious complications, but it is not the quality of life that a person is used to.

Symptoms and manifestations of the syndrome

Defining astheno-depressive syndrome is difficult because of its extensive symptoms. A person suffering from an illness can be tormented by all the symptoms at once, or only some of them - those that can be easily attributed to simple fatigue. Usually, the symptoms are expressed in the depressed state of a person:

loss of interest in life (I don’t want to go anywhere, I’m not interested in anything, etc.);
irritability and manifestation of aggression over minor trifles;
difficulties in completing what has been started;
quick change of mood (apathy is abruptly replaced by fussiness and unrestrained talkativeness);
it is difficult to concentrate on one thing;
appear various phobias that this person has not previously observed (fear of the crowd, claustrophobia, etc.);
bouts of unreasonable fear and panic;
lack of appetite or, on the contrary, irrepressible voracity.

Astheno-depressive state of health is often accompanied by sleep disturbance: it is difficult for a person to fall asleep, but it is even more difficult to wake up and get out of bed, even after many hours of sleep.

Physiological symptoms are as follows:

headache;
attacks of tachycardia;
shortness of breath and sweating;
dizziness and nausea;
subfebrile temperature;
menstrual irregularities;
impotence;
gastrointestinal disorders.

Some people develop so-called mythical pains in the body. False syndrome each time torments different parts of the body and joints.

Astheno-depressive syndrome affects not only adults, but also children. Parents should be on the lookout for the following symptoms:

isolation and unsociableness of the child;
sudden weight loss;
changes classes every half hour;
may stay up all night or suddenly fall asleep right during your favorite game.

Childhood astheno-depressive illness is usually associated with excessive mental stress, inactivity and lack of walks in the fresh air.

Causes of the syndrome in adults

In order to take timely measures to treat depression and prevent a person from deepening into depression, it is necessary to understand real reasons his depressed state. It is problematic to do this, since the “roots” of the problem, like the symptoms, have a too large radius:

hereditary predisposition to mental disorders;
head injuries, even those that were not given importance;
the presence of overt and hidden chronic diseases;
stress and psycho-emotional shocks;
mental fatigue and lack of sleep;
violations of labor hygiene;
depletion of the body with beriberi;
intoxication of the body (nicotine and alcohol, as well as medicines).

AT recent times experts note the spread of astheno-depressive disease, the causes of which lie in the modern lifestyle:

the pursuit of the blessings of life, the desire to do everything: to provide for oneself and the family “in full”, to be aware of all events, to comply with fashion, etc .;
excessive requirements and expectations from the environment, which a person strives to meet at any cost;
fear of losing a job, apartment, family;
a large stream of news supplied by the media, the Internet, other people.

Being under such daily pressure, a person “breaks” sooner or later. His "frantic" activity is replaced by apathy, a neurasthenic syndrome develops, threatening to turn into a deep depression.

It is important to understand in time and not start the syndrome. It can be difficult for a person himself to adequately assess his own astheno-depressive situation. He becomes grouchy, hates the whole world and believes that he is unnecessarily found fault with. Many people dismiss this problem. But the blues is also a disease and should be treated as early as possible.

Diagnostics

If a person has astheno-depressive syndrome, he needs to consult a therapist, take tests and undergo an examination. Often it all starts with physical ailments. The doctor can help you figure out chronic diseases as a possible root cause:

pathological enlargement of the thyroid gland;
hormonal imbalance;
diabetes;
hepatitis;
tachycardia, etc.

If none serious ailments not identified, the root of the problem lies in psycho-emotional disorders. Then you should consult a psychologist. The specialist will analyze the astheno-depressive phenomenon, study the life history, determine the degree of the syndrome and prescribe treatment, medication or in the form of psychotherapeutic sessions.

Antidepressants

Modern medical treatment is very effective in cases different kind depression and emotional distress. But for this method to succeed, two conditions must be met:

1. Exclude physiological causes disease (otherwise taking antidepressants would be meaningless).
2. Do not self-medicate. The choice of agent and dosage are recommended by a specialist doctor.

The attitude of the person himself to the prescribed treatment is also important. He must know that pills are not a panacea, but only a means of suppressing the syndrome. Over time, addiction to antidepressants occurs, and if by the end drug treatment not develop tactics to prevent the next attacks, it will be in vain.

Antidepressants are able to bring a person out of astheno-depressive syndrome, so that he adequately reconsiders the reasons that led him to a depressed state. During this "respite" you need to act: streamline the daily routine, introduce a diet, start playing sports.

Diet

Astheno-depressive breakdown can be treated with diet. Sometimes depressants are not needed, it is enough to adjust your healthy diet. As with any health-improving diet, it is advisable to avoid fatty foods altogether. It is more than replaced by "energy" products:

cereals;
nuts;
dried fruits;
legumes.

There must be proteins in the form lean meat and eggs, vitamins, dairy products.

During the blues, many "seize" Bad mood sweet. Women are especially guilty of this. This cannot be done. Fats weigh down the stomach and cause an aggravation of the astheno-depressive state. A piece of dark chocolate won't hurt. But it is better to eat a few pieces of dried apricots, dried banana or pineapple. It will be more useful and efficient.

Sport

Treatment physical activity gives excellent results. The syndrome of psycho-emotional depression, that is, astheno-depressive, often has hypodynamic causes. It is not necessary to start intensive sports immediately. But gradual increase activities are a must:

Get in the habit of walking before bed. First half an hour. Then an hour. After a while, you will want to go faster, more rhythmically, and even run. Jogging is one of best practices expulsion of the blues.
Sign up for swimming or dancing. Water or rhythmic movements to music are the most powerful natural antidepressants.
Study a couple of complexes of therapeutic exercises, for the back and the whole body, especially if the work is sedentary, and do exercises in the morning or during breaks. In the fight against the syndrome, breathing exercises or yoga will be useful.

Any sport, be it cycling, aerobics or other activities, should bring pleasure and the feeling that you are breathing. full chest. This will definitely help in the treatment, raise the vitality.

As a prophylaxis of astheno-depressive syndrome, you can use the most different tricks: auto-training, phytotherapy, aromatherapy, compliance with the regime of work and rest. All this can increase self-esteem and vitality.