Manage your Stress Levels: exercise, enough sleep, meditate, deep breathing by just doing this you can reduce your stress levels to great extent .
Management of Stress induced Depression and Anxiety:
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1. Lifestyle
Exercise: 30 minutes daily.
Sleep: Maintain regular schedule, avoid screens before bed.
2. Therapy
Weekly Cognitive Behavioral Therapy (CBT).
Practice mindfulness or deep breathing for 10–15 minutes daily.
3. Medications (if needed and prescribed by a doctor)
Escitalopram 10 mg: 1 tablet daily (for anxiety).
Sertraline 50 mg: 1 tablet daily (for depression).
Melatonin 3 mg: 1 tablet before bed (for sleep).
4. Supplements
Vitamin D3 1000 IU: 1 daily with breakfast.
Omega-3 (EPA/DHA) 1000 mg: 1 daily with meals.
This is for educational purpose only , please do not self prescribe as it can be addictive and harmful.
Feed Your Gut with Good Bacteria : Include Pre and Probiotics with digestive enzymes to boost Gut Health
Constipation Dietary Advice: High-fiber foods: Fruits, vegetables, whole grains. Drink 2–3 liters of water daily.
Medications: Lactulose Syrup 10–20 ml: Once or twice daily. Psyllium Husk: 1–2 teaspoons in warm water at bedtime.
Probiotics: Lactobacillus rhamnosus: 10 billion CFU daily.
