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Anxiety Symptoms and Natural Cures

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If you constantly panic and get anxious even about small things, then you need to be aware of certain natural ways to cure anxiety. It is important to take timely measures to overcome anxiety as it affects an individual in a number of ways. Worrying too much about every small thing can be a symptom of Generalized Anxiety Disorder (GAD). Not treating this condition can lead to various health problems.

Causes and Symptoms of Anxiety

If you don’t learn to stay calm and composed in situations that cause panic in you, it can eventually lead to anxiety disorder. There are a number of reasons why a person might feel anxious. Too much stress, negative experience in the past, low self-confidence, low self-esteem, etc. can all cause anxiety disorder. The most common symptoms of anxiety include clammy hands, sweating, muscle tension, dizziness, nausea, nervousness, insomnia, and constant irritability.

Although there are many medicines available in the market to cure anxiety, most of them produce side effects. The safest and most effective way to ease the symptoms of anxiety is to opt for natural remedied explained below.

Healthy Foods that Ease Anxiety

Deficiency of niacin or vitamin B3 often causes anxiety. Foods like salmon, mushroom, and chicken are very rich sources of this vitamin. Sunflower seeds, dried pumpkin seeds, sesame seeds, soybeans, spinach, and lentils contain good amount of magnesium, which is a mineral that promotes relaxation of the brain and muscles. Some other foods that help to enhance the mood include fish oil, avocado, and turkey. You should try and limit your consumption of refined sugars, caffeine, and alcohol, as all of these are known to increase stress and anxiety.

Herbs that Ease Anxiety

The health benefits of age-old herbs are well-known to all of us. Passionflower, valerian, Kava kava, lemon balm, catnip, and skullcap are some of the best herbs to fight anxiety. Not only do these herbs help to ease anxiety, but they also have many other positive effects on your mind and body. Some of these herbs soothe your nerves, while some others have a calming effect and promote good sleep.

Relaxation Techniques that Ease Anxiety

Yoga, deep-breathing exercises, Tai Chi, and meditation are some good ways to overcome anxiety. These relaxation techniques help you to manage and deal with every day stress by calming your mind. Besides improving your frame of mind, these techniques also boost your overall health.

 

Getting proper sleep is not only important your physical well-being, but it is also essential for maintaining good mental health. A sound sleep is the best way to give your mind and body the necessary rest after working throughout the day. Being sleep deprived will only increase the symptoms of anxiety.

Therapies that Ease Anxiety

There are quite a few therapies that help to deal with anxiety in a better way. Hypnotherapy, acupuncture, massage therapy, crystal healing, reiki, aromatherapy, and color therapy are all popular ways of fighting anxiety.

Exercise to Ease Anxiety

Exercise is a very popular way of improving your frame of mind. Physical activities make the brain secrete chemicals that relive anxiety, stress, and depression. Lack of self-confidence and low self-esteem are two of the major reasons for anxiety. Exercise increases confidence level by making you feel a lot better about your physical appearance. Just 15-30 minutes of regular exercise will reduce your anxiety symptoms.

Exercises that Help to Lower Stress Levels

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You can feel stressed due to several reasons. Financial problems, relationship issues, demise of a loved one, and work pressure are some of the most common reasons behind stress. Chronic stress can lead to the development of some serious mental and physical problems. Not having control over your stress levels will certainly have a negative effect on your quality of life. Although stress and tension are not completely avoidable, they are manageable. Exercise is one of the most efficient ways of dealing with stress.

Exercise lowers emotional stress and develops a feeling of well-being. The best mental health benefit of exercise is that it encourages the release of endorphins, which are the chemical compounds that make you feel happy and relaxed. It is also known to boost self-confidence and self-esteem. Exercise lowers the amount of cortisol, which is the chemical that is responsible for causing stress. Going for a short walk, practicing yoga, and doing Tai Chi are few of the best exercises to minimize stress.

Walking

Walking is recommended even for those people who are not under too much stress. It is fun, free and very beneficial for your overall health. Going for a walk with friends can help you to forget about your worries. Besides helping to bring down stress levels, walking also improves blood circulation, increases capacity of your lungs, strengthens muscles and bones, increases stamina and endurance, reduces blood pressure, and lowers the risk of diabetes and heart disease.

If you can’t manage enough time to go for a walk, develop a habit of taking stairs more often and avoid elevator or escalator. It is also recommended to walk or cycle your way through for short distance rather than using a car. The perfect time to go for a walk is early in the morning. Morning walk will keep you fresh, energetic and in a good mood throughout the day.

Yoga Exercises

Yoga significantly lowers stress levels, increases flexibility and boosts blood circulation. The combination of breathing exercises, mediation, physical movements and stretching is what makes yoga so powerful against stress. Performing yoga in the morning can help you to feel fresh, calm, and energetic throughout the day.

Deep breathing exercises are among the best relaxation techniques. Breathing deeply through your belly oxygenates the muscles and eases stress and tension. The best thing about breathing exercise is that you can perform it anytime you feel stressed. Meditation is also a good way of improving your mental state. It allows you to remain calm and focus on positive things.

Tai Chi

Tai chi improves breathing, mental concentration and movements. This form of martial arts not only increases strength, but also helps to reduce anxiety. Controlled deep breathing and slow movements involved in Tai chi encourage physical relaxation and also allow the body to get rid of stress toxins. Tai chi is known to lower anxiety levels by reducing the production of cortisol.

Although tai chi involves gentle and easy moves, it requires you to focus on maintaining the coordination between the moments of your upper and lower body. It also needs you to focus on your breathing. You get so absorbed in Tai chi that you forget all your tensions and worries.

 

Panic Attacks Common Causes and Cures

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A person might suffer from panic attacks due to many reasons. Although different factors cause panic attacks in different people, anxiety is considered to be the most prominent reason for this disorder. Panic attacks build up sudden and intense fear in an individual for no apparent reason. Experiencing an anxiety attack can cause great level of discomfort. Shortness of breath, shaking, sweating, nausea, dizziness, hot or cold flashes, and extreme fear are some of its most common symptoms.

Causes of Panic Attacks

The main reason behind panic attacks varies from individual to individual. Chronic stress, tension, fatigue, and things that cause the brain to become tired are some of the main culprits. Major life changes like shifting to a new city, changing jobs, retiring, getting married, having a baby, etc. can cause panic attacks. Divorce, demise of a loved one, losing your job, etc. are also known to trigger this disorder.

Panic attacks can be triggered anytime and anywhere. In fact, a person might experience a panic attack even while sleeping. Fortunately, most causes of this disorder can be taken care of through several treatment methods.

Curing a Panic Attack

Mild panic attacks can be taken care of through relaxation techniques and alternative therapies. Sever cases, on the other hand, demand treatments along with suitable medications. What most people don’t know is that this problem can be cured through several natural ways too.

Most people tend to overlook the role of a healthy diet for treating panic attacks. There are quite a few foods that can trigger anxiety attacks while some healthy ones can reduce the frequency of this disorder. Foods rich in B complex vitamins are necessary for reducing the symptoms of a panic attack. A healthy diet for controlling this problem should contain fruits, vegetables, cereals, legumes, rice, seafood, meat, dairy products, and poultry.

Smoking cigarettes and having caffeinated beverages are known to trigger panic attacks. If you are susceptible to anxiousness, then you should limit your caffeine consumption and quit smoking at the earliest.

Medications for Overcoming Panic Attacks

Medications prescribed by the psychiatrist can also help to cure panic attacks. These medications usually consist of antidepressants that have calming effects on individuals and help them to gather their thoughts. Your doctor is likely to prescribe central nervous system antidepressants. The only problem with antidepressants is that they can have some side effects on your body.

In most cases, medications are accompanied with psychotherapy. Since panic attacks are related to the mind, psychotherapy can prove to be very beneficial. Therapies like cognitive behavioral therapy performed by a psychiatrist have helped many people to reduce the frequency of panic attacks.

Natural ways to Overcome Panic Attacks

There are several ways to treat panic attacks naturally without making use of prescribed medications. Relaxation techniques are among the easiest ways of treating this disorder. These include stress management through deep breathing, visualization, etc. Relaxation techniques help you to focus on positive thoughts and improve your frame of mind.

Meditation and yoga are two other effective natural cures for panic attacks. Meditating or practicing yoga in the morning can reduce the tension and help you to stay fresh the entire day. This will automatically help to overcome anxiety attacks. Spending just about 20 to 30 minutes daily on these relaxation techniques will go a long way in helping you to ease panic attacks.

Obesity and Ways to It

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Obesity or being overweight is among the most common medical conditions in today’s society. Being obese has a negative effect on the overall health of an individual. It can lower the quality of life by causing physical and psychological problems like lower back pain, limited mobility, impotence, sleep apnea, low self-esteem, depression, and more. Since obesity can lead to the development of some of the most serious medical conditions, it has become one of the leading causes of deaths all around the world.

Health Risks Associated With Obesity

Obesity significantly increases your risk of suffering from diabetes. Diabetes, as we all know, is a very dangerous health condition that can damage the vital organs of the body and even cause premature death. Losing excess weight is a must in order to prevent as well as control diabetes.

Women who are obese are at a much higher risk of suffering from ovarian cancer, breast cancer and bladder cancer. While overweight men may develop prostate and colorectal cancer. Too much body weight can cause hormonal imbalance, which can lead to cancer. By keeping your body weight under control, you significantly reduce your risk of various kinds of cancers.

Being overweight exerts too much pressure on lower back joints and knees. Over a period of time, this can cause thinning of the cartilage and increase the risk of suffering from osteoarthritis.

Being obese can give rise to breathing problems. People who are overweight are more likely to be affected by sleep apnea. Obese people might snore heavily and find it difficult to breath for short durations at night.

Arteriosclerosis or hardening of arteries is another very serious health risk associated with obesity. This condition is caused when there is an increase in the levels of cholesterol in the arterial blood vessels. The buildup of fats and cholesterol causes the formation of plaque inside the arteries, making them harder and narrower. This obstructs the blood flow and makes your heart pump harder to supply enough blood to vital organs of the body. When the pressure on your heart increases, you become more likely to suffer from serious problems like high blood pressure, heart attack, stroke, and heart failure.

In addition to causing physical health problems mentioned above, obesity can also lead to mental and emotional issues. Being overweight affects the physical appearance of an individual. Many obese people worry too much about how they look and what people think about their body. This can cause a lot of stress, low self-esteem, low confidence, and depression.

Ways to Lose Excess Weight and Live a Healthy Lifestyle

People who are overweight should not lose hope of living a healthy life. There are several things that could be done to lose extra weight and prevent against the harmful effects of obesity. You must realize that you are the only one who has complete control over your weight and overall health. Following the basic tips explained below will help you to lose excess weight in a proper way and also prevent weight gain.

Exercise and increase your daily physical activities

Without exercising and staying physically active, you cannot live a healthy and disease free life. Exercising for thirty to forty minutes at least five times a week will not only speed up weight loss, but also boost your overall health. Exercise increases the strength of your body and promotes muscle growth. Since muscles have much higher metabolic rate than fat, building muscles will increase your metabolism. A good metabolic rate will help to burn fat at a faster speed. To build strong muscles, you will need to add strength training in your exercise routine.

People who are not fond of high intensity workouts can perform simple, beneficial and enjoyable exercises such as jogging, brisk walking, swimming, cycling, kickboxing, etc. Exercise doesn’t always have to be monotonous and boring. Even dancing and playing outdoor games like football, basketball, baseball, etc. are forms of exercise.

Eat good fats and avoid bad fats

There are certain healthy fats that you need to add in your daily diet. Omega-3 fatty acids are one example of healthy fats. Fresh fish like salmon, mackerel, sardines and tuna contain the highest amounts of omega-3 fatty acids. Having about two to three servings of these fish every week will not only help in weight loss, but also improve your cardiovascular health.

Monounsaturated fats are other healthy fats that can help you to lose weight. Avocados contain a very high amount of monounsaturated fats. Although avocados are high in calories, the fact that they are very nutritious and contain good amounts of monounsaturated fats makes them a healthy food.

Olive oil is also a good source of healthy fats. It is capable of lowering inflammation levels and it also increases the fat burning response in your body.

Eliminate or limit sugar consumption

People who are looking to lose weight must definitely eliminate or at least limit the intake of sugar from their diets. Consuming too much sugar causes your body to make use of insulin so as to burn the sugar off. This causes a sudden spike your levels of insulin. Whatever will be left unused will be converted into fat by your body. Be very careful of various hidden source of sugar like sodas and juices.

Develop a habit of eating a healthy breakfast every day

Falling asleep makes your metabolism enter a resting sate. The best way to efficiently turn your metabolism on in the morning is to have a healthy and well-balanced breakfast that is high in protein. Some of the best breakfast choices for weight loss include fresh fruits, oatmeal, berries, eggs, smoothies, peanut butter, and yogurt.

Stop eating junk foods and processed foods

Eating junk foods and processed foods is the number one reason for obesity. Not only do these unhealthy foods cause weight gain, but they also lack nutritive value. Canned and processed foods also contain preservatives that are harmful for your health. Avoiding such unhealthy foods is a must for weight loss.

Make changes to your way of eating

One of the most effective ways of helping yourself to lose weight is to eat smaller meals. Eating mini meals after about every three to four hours will be beneficial for your metabolism and also keep you energetic. Another advantage of having four to five smaller meals rather than the three heavy ones is that you will not feel hungry in between meals. Since starving yourself is the main reason for overeating, having frequent meals will prevent this too. Make sure that you never skip a meal, as it can cause a fall in your metabolic rate.

Drink as much water as you can

Drinking a lot of water and staying hydrated all through the day has several health advantages. Increasing water consumption is even more important for people who exercise on a regular basis. Drinking water can keep you full and prevent overeating. Carrying a bottle of water with you can also prevent you from consuming canned juices and sodas that are high in calories and packed with sugar.

Set small and realistic weight loss goals

Set small weight loss goals that eventually lead to the bigger one. Setting unrealistic weight loss goals will only lead to disappointment and might even make you give up. Whereas achieving small and realistic goals will give you a sense of fulfillment and encourage you to carry on.

Natural Remedies to Eliminate Back Pain

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Anyone who has experienced backache knows that it is something that can ruin the day. Back pain makes you feel uncomfortable and disturbs your normal routine. A major problem with back pain is that most people tend to ignore it until the pain becomes extremely severe.  Taking certain healthy steps early enough can help you to get rid of the backache. Some proven natural remedies to ease back pain are explained below.

Make Use of Ice Packs

Applying ice pack to the area that is causing pain is an excellent way or relieving the pain and discomfort. Put some ice cubes in a plastic bag, seal it up, place a thin cloth on your back, and place an ice bag above it.

Take a Hot Bath

The heat that your muscles feel when you soak yourself in hot water can help to increase their elasticity. Taking a hot bath is one of the best ways to relax your muscles. Moreover, it will also give a boost to blood circulation. Apart from easing the backache, a hot tub bath will make you feel stress-free and relaxed.

Massage

Getting a massage on your back muscles will give you fast relief from back pain. It will also relieve stress and encourage mind and body relaxation. Since incorrect massage techniques will only increase the back pain, it is highly recommended to get it done by a professional masseur.

Relax

In some cases, back pain is a result of mental stress. Family problems, business issues, exams, workload, etc. might all trigger backache. Learning and practicing simple relaxation techniques like deep-breathing exercises, meditation, and yoga will help to ease tension and improve back pain.

Exercise

Exercise is often advised by doctors to ease strained muscles. To attain best results, it is necessary to accompany medicines with a proper exercise routine. People who experience frequent backaches should perform simple physical activities like walking and swimming. Swimming is the best aerobic exercise for back pain, as it strengthens and tones muscles of the abdomen and back. To ensure that you don’t aggravate your backache by over-exerting the body, inform your doctor about your exercise routine and get his approval.

Maintain a Healthy Body Weight

Back pain can be triggered or aggravated because of excess body weight. Managing your body weight is one of the easiest ways of reducing your chances of experiencing back pain. Some good ways to maintain your body mass index is to eat healthy, avoid overeating, and exercise.

Be Careful and Alert

Not being careful and alert while performing your daily activities is one of the main reasons for back pain. You should be careful while you sit, get up, walk, bend, sleep, wake up, twist, or turn. Also, try to avoid any activity that has caused backache in the past.

Get Sufficient Sleep

Getting a sound sleep at night is very important to heal back pain. You need to get sufficient sleep to give your body enough time to repair itself and recover after a long and tiring day.

Avoid Bed Rest

Many people believe that getting bed rest will help to ease back pain. However, bed rest is highly opposed in case of back pain. Doctors always recommend patients to move around and stay active. Lying down and not performing any physical activity for a long time can actually worsen the pain.