How simple approaches can control anxiety.

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What is an anxiety attack?  Because anxiety is related to being “stressed out” or overstressed, it can be caused by being excessively worried, scared and uneasy.  An anxiety attack is an extreme reaction of the body, both physically and psychologically. Being extremely worried or overstressed tends to act as a factor that increases the chances of an attack. So, how do we recognize when it’s an anxiety attack?

Some signs might include feeling strange (more than usual), with feelings of misery and or a pattern of destructive thinking. These feelings often coexist with the physical states of an attack,  which include increased heart rate, shaking, dizziness, chest pains and even blurred vision. We all have what are called “triggers”, things that start a chain reaction in our psyche or our bodies.  A catalyst for  anxieties to turn into something worse, panic itself.  There are many factors that can contribute to an attack, so finding  your triggers is very important to managing your stress successfully. Even simple therapy can be a very efficient and easy solution for these situations.  Something basic for lowering the anxiety level to a specific tune that would be regarded as normal to you. There are some innovative new programs for such anxiety attacks.  Allowing these episodes to go unchecked, could lead to disorders such as “OCD” or other harmful phobias.

First, find a program that allows you to see through the anxiety and face it head on. This will allow for healing and growth over time, giving you control over the panic anxiety. There are however also many people that believe in the power of medication as the only solution. Please don’t misunderstand, as part of a prescribed therapy pharmaceuticals can be effective. It just seems as if there’s something wrong health-wise, most of the general public seeks medication for help. Over medicating has become a general practice and one thing is for sure, it is convenient.  There are drugstores everywhere, and anti- anxiety, anti-stress or even anti-depressants can easily be found. It is also considered affordable, based on the expenses compared to that of other forms of continuous therapy.
In many cases people rely solely on medications or prescription drugs for their overall health. The consensus has become that pills are a “cure all”.

In relation to anxiety attacks, people seek prescription drugs or medicines that can lower their anxiety, stress, and other difficulties. More often than not only masking the real problems. These medications often have severe side effects,  this may include abuse or addiction of the drug itself. For some people this leads to continuous use of the drug to just feel the sense of relaxation. They use it more and more often to feel the effect of the drug, not realizing that this may even lead to an overdose. Always be sure to check side effects and drug interaction if using medication as part of an ongoing therapy.  Of course, there are also organic and food supplements can be an alternative to medication for example. But be careful, not all herbal medications are healthy nor effective. Asking a specialist or therapist about some options can also really help in dealing with any health concerns.

Remember the important thing is to establish a few things to help you beat these difficult obstacles. Pinpoint those things that push your sanity to the limits. A great balance and  confidence that you can control your anxiety and stress is very important. The more basic and simple you keep it, the better. No matter which course you take to manage your stress and anxiety, make sure to find a solution that empowers your efforts. There are many others out there that experience anxiety and panic on a daily basis and may be able to offer a helping hand.

Reach out to others that may see some things in a similar light, especially family and friends. 

Heads up ladies… Anxiety makes for heart trouble.

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When you feel your’e beginning to breathe rapidly and your heart is jumping around in your chest, you may actually be experiencing a panic attack. The rapid pulse and shortness of breath caused by a panic attack can even feel like a heart attack, maybe signaling some brewing heart trouble. Episodes of panic like this are frightening and may occur randomly if exposed to various elements called “triggers”. Some symptoms go unnoticed until a reaction is provoked through a trigger and some of these are more obvious than others. Based on some studies, women who had at least one mild to full panic attack during a six-month period were three times more likely to have a heart attack or stroke over those who didn’t. Studies also took into account other risk factors such as smoking, high blood pressure, inactivity and depression with a similar outcome.

Researchers have also found in studies that emotional and mental health issues characterized by fear and anxiety have been linked to underlying heart problems, says a study co-author Dr. Jordan Smoller of Boston’s Massachusetts General Hospital. An interesting link as it relates to postmenopausal women who are experiencing panic attacks and the hormonal interaction. She also added that monitoring the health condition of postmenopausal women is critical to the reduction of cardiovascular disease and to pinpointing the connection involved. Archives of General Psychiatry published a study that speculated a panic attack may cause heart rhythm problems, and allowing dangerous levels of stress hormones into the bloodstream during an attack can cause irreparable damage to the heart.

Susie, 51, of Indiana wasn’t at all surprised by the studies results. She’s suffered from panic attacks since early childhood and by then had already experienced several small strokes. “You feel like the world is caving in on you” she said of her panic attacks, which can include symptoms like chest pain and dizziness, and a racing heart. She’s had shaking, sweating, and vomiting regularly since she was a kid. “Panic attacks can really destroy a person in a lot of different ways”, she says. According to some case study doctors, the reported panic symptoms such as racing heart, chest pains or shortness of breath experienced as a panic attack, may contribute to underlying health problems. Just one or two studies doesn’t settle all the questions about how panic and heart health relate though. A physician involved in some of the research said that the number of events seen in the initial samples were still relatively small, but obvious.

From 1996-2001, another study took place that enrolled over three-thousand women and followed them for five years total after that. Over forty involved had a heart attack or death from a preexisting heart issue, as well as an additional 40 from strokes. According to Dr. Joann Manson of Harvard’s Brigham and Women’s Hospital, though the strength of the study may be its reliance on the women’s memories, rather than doctors’ diagnoses, it’s more likely that the findings point to a real connection between panic and heart problems. It ties together directly with what we know about the physiology and biology of stress hormones. I think it does suggest that this is something to discuss with your doctor, Manson said. In 1992, a long term study began to see how stress and “job” related stress could affect a women’s heart health. Ending this year, with over 20,000 volunteers the study had some surprising results. It noted that the risk of heart attack was increased to 70 percent, significantly higher than those without that level of stress, at 40 percent. The American Heart Association noted that anxiety and stress release hormones into the body that not only increase risk factors for heart disease and stroke, but cause high blood pressure and obesity.

There are many other examples of how anxiety and stress factors tie into our daily lives. Clearly, panic is scary enough alone, without some very concerning side effects that come along with it. This isn’t just a woman issue either, its a men’s issue as well. Basically our bodies aren’t designed to be pushed to our emotional and physical limits constantly. Without the proper “break”, or “time off” we simply cannot maintain the pace. Eventually our mind and body strain and disconnect, leaving us dissatisfied and frustrated. Managing panic and anxiety is vital to mental strength and physical health as well. Pinpointing the catalyst that elevates your blood pressure or heart rate can save wear and tear on your body and mind. Do some research and find solutions to help control anxiety and stress, before it becomes a bigger problem.

   Here’s some proven science that will teach you how to control anxiety and panic permanently.

Workplace issues: One major cause of stress.

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Work is sometimes referred to as the “sum of our existence”. Work is why a lot of us get up early in the morning, and go home late at night. It sometrimes consumes most of our energies and our time. We need to have jobs so we are not idle, so we can have sense of purpose and so we can survive in today’s world. It not only utilizes our talents, but supports our family’s needs and wants as well. However, work is also where we tend to be stressed out the most. With related issues making us weak at times, it even gives us some panic and anxiety attacks.

It’s at the office where we get spent most of our waking hours. No matter how much you try to avoid it you end up feeling like you’re running on a hamster wheel, despite knowing the futility of the act. This is also where the potential for conflict is at it’s highest. You meet difficult people, you may have an impossible boss, and you might encounter someone trying to make a move on the same position you’ve been eying for the past six months. It is here that you’ve experienced some mid-life crisis. It is here that environmental stresses abound left and right. Long hours, the threats of being laid-off, and workplace bullying can cause harmful emotional and physical responses. These things can happen whenever there is a conflict between job demands and working with other people. In retrospect, the high demands of a particular job and the knowledge that we don’t have any control of the situation often leads to higher levels of stress related anxiety attacks.

Anxiety produces strain, disrupts equilibrium, and it is the source of many emotional, physical and social problems. Stress from work can be derived from countless sources including overtime, cutbacks on hours, and the pressure to perform to an exacting standard. Prolonged workplace stress leads to absent employees, sickness, dissatisfaction, high turn-over, and ultimately diminished job efficiency. Even office politics can be enough to set a person off, possibly putting them on edge and irrational with decisions.

According the National Institute For Occupational Mental Health, reports cite the following about workplace stress, 35% or more of workers view their jobs as the leading cause of stress in their lives. 30%  said they often felt burned out by their jobs. Overall, three-fourths of employees believe that workers have more on-the-job stress than the generation before. Job stress is more increasingly associated with health complaints, even more so than financial problems.

SOME SYMPTOMS OF WORKPLACE STRESS.

Aching muscles, restless sleep, fatigue, loss of appetite, Irritability, low self esteem and headaches. Although not confined to these listed, in addition there are common forms of stress related side effects that cannot only become more abundant, but develop into more complex problems.

TIPS FOR STRESS MANAGEMENT

Don’t reach for a chocolate bar for comfort or grab a burger to cope with stress. Here are some tips, not in any particular order,  to manage workplace stress.

1. Yoga/ Stretching: preferably in a gym near your office.

2. Proper planning: schedule your business trips and other matters, but leave room for   adjustments.

3. Balance: find time to focus on your personal and family life.

4. Socialize: With social networks and social outings, surround yourself with friends you can lean on.

5. Maintain a positive outlook: Let work-related issues cease to bother you, especially at work. Stay on the up and up, for a healthier work place.

There is a need to have more stress management programs in the work curriculum. Companies should be a little more concerned with their employees’ mental health, as well as the physical, as stress hampers productivity. Helping to solve difficult work situations and get to the bottom line. This is something commonly overlooked, with risky side effects. Stress management programs teach workers about the nature and sources of stress, as well as the effects on their health and wellness.  Programs like this are workable and easy to implement, with many benefits for the employer and the employees alike. Focus on the things you feel are causing  your anxieties on the job. As for the ones that you’re in control of, fix them. Find ways to express yourself in a healthy manner, and speak up if concerned.

Check out these great ways to rid yourself of anxieties and panic for good!

Tips for healthy aging

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Aging is an inevitable fact of life and living it to the fullest is something that we should do  Every day take the time to slow down and connect. So how do we age gracefully?  Start with exercise as something that we can do to keep our bodies fit. It also helps us live a longer, more productive life. As we age the bodies functions began to slow down beneficial to stay active. Physical activity improves the overall cardiovascular system, including the heart and lungs. It increases the heart rate and enables blood to flow smoothly throughout the body.

Even low impact activities like walking, swimming, and yoga are excellent ways to keep our bodies healthy. Training like this can rejuvenate the immune system and increase endurance by boosting strength. Find an activity that keeps you interested and work it into your daily schedule.

Physical activities should be done at least twice a week. Research has shown that participants aged forty-five and up, who exercise two times a week reduce their risk of death by forty percent comparably to participants who didn’t exercise. Of course, not only the kind of activity that you’re doing is important though. Changing your diet is very important in maintaining a healthy weight and living happy. As we continue to age, there’s a need for increased levels of certain vital nutrients. Nutrient deficiency appears to increase with age and can have profound effects on health. Some nutrients that are lacking in older adults are calcium, magnesium, zinc, and vitamins D and E.  A cleaner, healthier diet provides these crucial nutrients and

To alter your diet,  you need to make a plan. Some people find it hard to change their diet when they’re used to disorganized eating. Having three to four healthy meals on a daily basis may require a meal plan for some of you. Some basics include the following:  Almost everyone can benefit from having plenty of fresh vegetables and fruits. Dietary fibers are necessary to keep cholesterol and blood sugar levels down. Protein is essential for saving lean muscle mass and strength and combined with these others can all help you balance out your meals a little better.

One of the most damaging and stressful conditions for your body is dehydration. For those of you who wait until you are thirsty, most likely your body is already significantly dehydrated. Your body consists of more than seventy-five percent water, it keeps our organs and tissue functioning properly. The more we neglect our water intake, the more  difficult  to know whether we are dehydrated. Signals to the brain for water will no longer function at one hundred percent. While there are some of you who may reduce water intake to avoid trips to the restroom,  maintaining a minimum of sixty-four ounces a day is very important.

Dehydration can cause headaches, digestive problems, constipation and kidney failure. Take note of how much water you have, add a squeeze of lemon or a little club soda if you are getting tired of drinking just ordinary water, Smart waters and flavored water as well, There are many alternatives for flavored waters and additives, just keep some things in mind. For instance, high sugar and caffeine can increase dehydration. While tea and sweetened drinks may contain water, they are not nearly as effective an alternative to clean pure water.

So now, lets shift gears here for a moment. Not only our physical health is affected by aging, but also our mental health and that’s important to remember. Sadly, there are people  who experience impairment of thinking and memory due to age. Some older adults no longer “feel” the same or are unable to do the things that they were before and can become depressed and dejected. Some symptoms of depression include social withdrawal, decreased activity with no physical cause,  increase in general anxieties, unplanned weight loss, feelings of worthlessness, such as being a burden or a bother for family and friends to name a few.

It’s important to address these feelings and have support surrounding you. Being around friends and family can give support and security.  It’s healthy to have close relationships with others and participate in regular activities that give meaning and excitement to your life. Try company with friends, volunteering, or maintaining some form of physical activity and increased leisure time.

Obviously to the point, aging is inevitable. It happens to the best of us and we have no say in it.  On the other hand, healthy aging is something you can do proactively. It can be hard work sometimes, involving a balance of physical and mental factors. Remember, embrace life to it’s fullest and show the next generation how loving life should be done.

7 Great Ways To Relieve Stress

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Our daily lives keep us busy taking care of our homes, bills, children and businesses. Becuase we are pulled so many directions, we often forget a very important component… taking care of ourselves.
Wearing many hats in life, leaves us stressed and just plain worn out. Accumulating these types of anxieties can easily drain you of your sanity. The good thing is that there are remedies, and many are simple things we tend to ignore.  I find that by incorporating at least one of the following into my week, I am much happier and a whole lot less stressed. I find myself enjoying “My Time”, but I also try to get my family involved so that we all can lead a more stress free life togrther. Here’s a couple of things you can focus on to help relax a bit.

1.First and foremost, i know you’ve heard it before, and here it is… Try to live Simply. Define what you have in front of you, that way it’s more real to you. Have a goal in mind and you can accomplish what you set out to do.

2.Take a nice long walk perhaps along the beach or a lake,  somewhere peaceful if possible.  Allow yourself to daydream and visualize what makes you happy. Stay focused on the things you want and the process that will get you there.

3. Put on your favorite music. Quite and soft or turn it up and dance to get rid of some steam. Music and sound have ways of relaxing our minds, with soothing qualities that can be a good remedy for a long day.

4. Sink into your tub for a relaxing, stress relieving soak at the end of the day. Light a few nice candles, turn off the lights and let the soft glow relax your mind, body and soul.

5. Splurge…just a little. Go in for a massage, something to take the edge off.

6.  How about your favorite movie? You know the one that just made you laugh, cry and smile.  Use your imagination a little, Catch some theatre, a comedian or an act that entertains you. Laughing is truly the best medicine sometimes:)

7. Try doing something for someone else! Often not seen for it’s potential as an anxiety and stress remedy, kind acts can give you a great sense of depth and empowerment. Reaching out to others is a great way to feel connected, allowing you to see that we all share similar experiences. Make sure you put some techniques and tips to the test. Give things a chance to become a good habit by doing them on a regular basis. Incorporate  stress management strategies that work well for you and use those “go to’s” when you begin to feel anxiety.

Check Out These Easy Ways to Reduce Anxiety And Stress!

Exercise : A key to beating the “blues”.

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The last thing most people who suffer from anxiety want to do is exercise. Stress can even make getting out of bed everyday a seemingly impossible task. If you suffer from anxiety, panic or depression it is imperative that you find a solution for control, but dont be surprised if an exercise regimen plays a part in it too. Physical activity not only improves circulation and cardiovascular health, it also helps balance overall mood as well.

Now, as hard as it may be to get out and exercise when you’re down and anxious, but there are real benefits to doing so. Check out these simple ways exercise help you “relax”.
1.  First of all, it can greatly improve your confidence. Getting into better shape will give you more trust in yourself and increase the ability to meet your goals.

2.  Increases your self-esteem. This goes in hand with confidence, and exercise will improve your appearance and sense of well being. It will also improve your health and overall vitality.

3.  A distraction. Having a set schedule for your exercise routine, no matter what it is, gives you something to look forward to and can help take your mind off any pressing problems.

4.  As a stress reliever. Exercise is a great way to relieve stress and anxieties, actively releasing hormones into the blood stream that not only improve mood, but enhance health.

5.  Just getting out. Exercising allows you to get out, interact with other people at the gym or just during your nightly walk. Human contact is important when you feel “alone”. People share similar experiences and recognizing that can lend some reality to a tough situation.

6.  A good coping strategy. Exercise is beneficial to just about anyone who does it. It is a positive way to deal with anxiety, stress and tension. There are of obvious short term effects, along with long term benefits including lowered blood pressure and cholesterol.

An important thing to remember is that as hard as it may seem to start exercising when you are suffering from anxiety or depression, is that if you can get started the positives will far outweigh any negative thoughts you may have about doing it. Once you get going don’t give up. Once you’ve decided to start exercising make sure you ease into anything involving a workout, as a side note proper breathing and stretching are important in staying injury free as well. Nothing will cause you to lose all interest quicker than a sore and tired body. Here are some general guidelines to consider before you start your exercise program.

1.  Remember, if you have an existing injury or disability talk to your doctor or therapist first. They can help guide you and refer you to someone who can help you set up an exercise program that’s right for you.

2.  Set some simple goals. Keep it simple. Exercise should be fun and make you feel great. Don’t approach it like you are training for the Olympics. I mean, you’ve seen the commercials and what they have to do. So, really only olympians train that way…… they are olympians. Realisticly, start with something easy and manageable, then build from there.

3.  Go with what you enjoy. If you have worked out in the past and enjoyed what you were doing start with that again. For some people just going for a simple walk is very enjoyable.

4.  Find a workout partner. Exercising with a buddy is great for helping lift your spirits. It gives you someone to talk to and enjoy your work-out with.

5.  Go outside. Getting out in the fresh air and sun is always a good way to improve your mood. Even if you work-out in a gym, take the time to go for a walks a couple of times a week.

6.  Don’t let setbacks get you down. Some days you may not even be able to get into your exercise, you may not get to workout at all. Dont let that bother you though, it happens to everyone from time to time.Just keep at it and you will see improvement. Staying with it allows you to form great habits and turn bad ones around.

Using exercise as a part of treatment for depression and anxiety is a common, growing trend and there a re some amazing programs. Of course you should consult with your therapist or doctor if you are feeling depressed, or suffering from severe symptoms of depression. In this case embarking on an exercise program on your own may not be right for you at this point. If used in conjunction with other treatments such as medication and therapy, exercise can be a great way to help battle your stress and combat many of your general woes.

Get started here! Make the choice now, stop fear and panic from controlling your life!

How Good and Bad Fat Effect Your Health.

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Ok guys,  fat is complicated and if you don’t know the right ones (beneficial to your well-being) from the wrong ones, you could be making some big health mistakes. High consumption of fat, especially the wrong combinations of fats and carbohydrates can cause obesity, heart disease and other significant problems. Each of the different types of fats has a very different effect on the body. Most of the fats occur naturally in the food we eat, and they have been a part of the human diet for thousands of years. Some are synthesized, meaning man made or even created by the body itself. Certain ones aid in heart health while others can pose quite a few health dangers if eaten too often. For some guidelines, here is a list of the different types of fats.

Poly-unsaturated fats – These types of fat can help prevent heart disease and circulatory disease even in moderate amounts. It’s found in foods like salmon, tuna, eggs and flax seeds. Eating food rich in these fats is excellent for overall cardiovascular health. They contain a number of antioxidents and beneficial fatty acids.

Mono-unsaturated fats – These fat type prevent heart disease as well. In some cases it can cause an inflammatory reaction in the body. This types of reactions are harmless when they are moderate, but a constant high inflammatory response is  really dangerous and can cause rheumatism, heart complications and possibly cancer.  High consumption of this type of fat is not a good idea if you have an allergy or past experience with inflammation caused by the foods that contain them. Its primarily found in food like corn, sesame seeds and nuts.

Saturated fat- This type of fat is probably not too dangerous in small amounts. Although in higher amounts, saturated fat raise cholesterol levels, cause clogging of the arteries, coronary heart disease and can increase the risk of massive infarction of the heart and other organs.

Cholesterol - Cholesterol is a fat-like compound found food, but can also be synthesized from saturated fat by the body. Naturally high intake of saturated fat or of cholesterol itself, elevates the cholesterol level in the body. Cholesterol is a necessary compound, but in larger amounts can causes clogging of the arteries causes coronary heart disease and increases the risk of infarction of the heart and other organs.

Trans-fat - This type of fat is produced by chemical processing to yield specific mechanical properties. Margarine often contains this type of fat. This type of fat is dangerous, and is a probably a causal component for heart disease and cancer. There is however one exception: Some amount of fat containing the trans acid conjugated linoleic acid seem to be benevolent for the skin health and may help reduce weight. Conjugated linoleic acid is found in milk and butter.

SOME COMMON PROBLEMS WITH THE AVERAGE DIET

The average American and European diet generally contain too much combined fat and carbohydrates. The fat consumed is generally a mixture of trans fat, saturated fat and unsaturated fat. This bad fat consumption causes obesity and is a major contributing component for the incidence of heart disease, cancer, intestinal inflammatory diseases, rheumatism and other inflammatory conditions. Finding a good balance can save a bunch of wear and tear on the body.

RECOMMENDED AMOUNT OF FAT IN THE DIET:

A common rule of thumb is to let 25-30% of the energy needed be covered by fat in your diet and the rest by carbohydrates. However, some experts do not agree about level of intake to this point. Some recommend a low carbohydrate diet with more fat, and others recommend a high carbohydrate diet with relatively low fat content. In either case, the combined intake of fat and carbohydrates should not be much higher than your daily energy output. Meaning, if you have a normal weight then it stands to reason that a higher fat intake will cause weight gain. If you want to lose weight, this combined amount must be lowered.

THE RIGHT MIXTURE OF FAT TYPES AND THE ONES TO AVOID:

The right mixture of different fat types is as important as the amount of fat in the diet to keep in good health. However, don’t take the percent ratios given here too literally, since there is some disagreement about the exact ratios that should be recommended. Be reasonable and familiarize yourself with “good’ and ‘bad” fats. Furthermore, if you have an active lifestyle that demands much more energy, this is achieved by increasing the amount of carbohydrates and mono-unsaturated fat. Let’s go over the fats again, and how much to eat.

Mono-unsaturated fat – Ideally as much as 35% of the fat consumption should be from this type of fat. You can find this fat in olive oil, grape seed oil and walnut oil and various other sources like tallow (beef fat) as well.

Omega-6-poly-unsaturated fat – 30% of the fat consumption should be from this fat type. You find it in soy oil and corn oil.

Omega-3-poly-unsaturated fat and omega-9-poly-unsaturated fat - 20% of the fat consumption should be this type. You find it in fish oil and in fat fish. If you suffer from inflammatory conditions like rheumatism and intestinal inflammation, you will probably benefit from increasing the amount of this fat type, and reduce the amount of other fat types.

Saturated fat – Not more than 15% of the fat consumption should be saturated fat. Saturated fat is found in fat from mammals, coconut fat and in milk.

Cholesterol - The cholesterol level in the body depends upon the combined amount of consumed cholesterol itself and saturated fat. To keep the cholesterol level right, you should not consume too much saturated fat, and not very much of food containing cholesterol, like eggs and spawn.

Trans-fat – This type of fat should ideally not be a part of the diet at all. Margarine, cookies, snacks and often also bread contain this type of fat. It is therefore important to reduce eating a lot of margarine, cookies, snacks, and to check the composition of the bread you consume too.

Conjugated linoleic acid – This is perhaps the only trans fat acid that is benevolent in some amount. It is found in natural milk fat, and you can buy dietary supplements of this substance. A small amount of this substance may help keep your skin healthy and may help you to reduce weight.

When it’s all said and done this is just a basic list of fats and some straight forward knowledge on how the body uses them. Being aware of the different effects some fats have on the overall health will help to approach eating a little more practically. Stay active and balance out the fats you eat and cook in, and avoid those foods that you know cause heart disease and increase chances of a stroke. Fortunately, those are also the same ones that just don’t work for losing weight.

 

Find out what foods to avoid and maintain lean muscle mass while trimming belly fat!