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Managing Anxiety: 5 Great Tips to Consider

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Managing Anxiety: 5 Great Tips to Consider

Living with anxiety can be a daily challenge, and you may feel completely out of control when it comes to dealing with your thoughts and emotions. While having mild anxiety is simply a typical part of life that many people experience at some stage of their lives, it could be deemed a disorder when you’re constantly living in a state of fear and panic. In this case, it’s important to find strategies to help you cope and enable you to live a happy life. Thanks to celebrities speaking out about their personal situations, the stigma around mental health is starting to break down – and you’re not alone.

If you require some guidance on how to manage your anxiety, check out the below tips:

1. Limit caffeine intake 

Are you someone that drinks endless amounts of coffee throughout the day? Research has shown that drinking over 400mg of caffeine per day can significantly increase anxiety. This is because the properties contained within caffeine can cause the body to go into a trembling state, which reflects exactly what can occur to the body when under extreme stress. Why? Simply because caffeine triggers the ‘fight or flight’ response which causes the body to get prepared to take action when battling against anxious situations.

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2. Distinguish triggers

Do you have any understanding of what causes your anxiety? You may be surprised to learn that no one is born with fears and is often caused as a result of learned behavior or holding onto a fear that was experienced during childhood. Many people aren’t aware of their triggers which can then lead to suffering from a general anxiety disorder. If this sounds like your situation, it would be highly advised to visit trained psychologists around the Durban area who are specialists in discovering the underlying cause of your anxiety condition. They will be able to put strategies in place to help you deal with your feelings on a day-to-day basis. 

3. Get enough exercise

Scientists suggest that staying active is extremely beneficial to your mental health and could significantly lower anxiety levels. When exercising, your brain releases ‘feel good’ endorphins which can instantly improve your mood and give you a much more positive outlook on life. You don’t have to embark on an intense workout schedule – your daily exercise could be as simple as taking the dog for a walk every morning or choosing to take the stairs at work instead of the elevator.

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4. Focus on the present moment 

Anxiety often grab holds of the mind to the point of feeling overwhelmed and worrying about circumstances so far into the future that you’re failing to pay attention to what is happening in the present moment. In this regard, it would be a great idea to try mindfulness. This practice diverts the mind from ruminating thoughts and concentrates on the body and surroundings. By setting time aside each day for this practice, you should start to feel more in control and less panicked.

Also Read: Tips To Increase Hair Volume Instantly

5. Don’t jump to worst-case scenarios 

In most cases, anxiety is caused by that little voice in your head that is forcing you to think a certain way. Anxiety can make you overestimate what is likely to happen, to the point of extremes. When worrying, try to think of alternative consequences as to what may happen, as opposed to jumping to the worst-case scenario. This will enable you to gain the perspective that although your thoughts are valid, they are most likely irrational.

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Health

What's flexitarian diet & how does it affect heart?

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What's flexitarian diet & how does it affect heart?

New Delhi, Feb 25 (IANS) A recent study published in the journal BMC Nutrition has highlighted the benefits of a flexitarian diet in reducing cardiovascular risk compared to an omnivorous diet. The study involved 94 participants who followed either a vegan, omnivorous, or flexitarian diet for at least a year.

The study aimed to investigate the effects of a flexitarian diet on heart health, with participants between the ages of 25 and 45 involved in the research. Questionnaires were used to assess the dietary habits and lifestyle factors of the participants.

Participants consuming less than 50 grams of meat per day were classified as flexitarians, while those consuming 170 grams or more of meat were categorised as omnivores. Vegans, who avoided animal products altogether, constituted the third group in the study.

Blood samples collected from the participants on the day of the study showed that both flexitarians and vegans exhibited better cardiovascular health than omnivores. They had lower levels of total cholesterol and LDL cholesterol, indicating a lower risk for cardiovascular diseases.

Additionally, vegans showed lower fasting insulin levels compared to omnivores and flexitarians. However, the difference lost significance when adjusted for cofounders by the researchers.

Flexitarians and vegans also had lower metabolic syndrome severity scores, a composite measure of various cardiovascular risk factors such as blood glucose levels, blood pressure, cholesterol levels, and weight.

The study suggests that adopting a flexitarian diet, emphasizing plant-based foods with limited meat consumption, can have significant benefits for cardiovascular health compared to an omnivorous diet.

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Health

Cardiac patient undergoes complex surgical procedure at 85 in UP

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Cardiac patient undergoes complex surgical procedure at 85 in UP

Lucknow, Feb 25 (IANS) – An 85-year-old woman, suffering from severe Aortic stenosis, underwent a life-saving Trans-catheter Aortic Valve Implantation/Replacement (TAVI/TAVR) procedure at Lari Cardiology, King George’s Medical University (KGMU) in Lucknow. Prof Sharad Chandra successfully performed the procedure, improving the patient’s heart function and reducing severe symptoms.

Prof Sharad Chandra revealed that the patient had been experiencing recurrent fainting and breathlessness due to severe Aortic stenosis and severe mitral regurgitation with only 30% heart function. Despite seeking treatment at various hospitals, surgery was denied due to high risks. Traditional open-heart surgery was not an option, so TAVI/TAVR was chosen as a safer alternative for high-risk patients.

Utilizing a balloon-expandable valve, the TAVI procedure was successfully performed by Prof Sharad Chandra and his team at KGMU. The patient was discharged within three days and able to resume normal activities without any symptoms. Within a month, the patient’s heart function improved to over 50% and severe mitral regurgitation reduced to mild within three months.

This successful outcome showcases the effectiveness of TAVI in treating severe Aortic stenosis and highlights the importance of advancements in cardiac intervention for high-risk patients. Prof Sharad Chandra expressed hope that this procedure offers a ray of hope to other patients facing similar complex cardiac conditions, emphasizing the need for continued advancements in the field.

The case of the 85-year-old woman at KGMU exemplifies how innovative procedures like TAVI/TAVR can provide life-saving options for patients with severe cardiac conditions. With the successful outcome of this procedure, many high-risk patients may find hope in the advancements of cardiac interventions available at leading medical institutions like KGMU.

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Health

90% of young Indian women suffer from iron deficiency: Doctors

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90% of young Indian women suffer from iron deficiency: Doctors

Iron deficiency is a major concern among young women in India, with around 90 per cent affected by the condition. Despite efforts to promote healthy eating and supplementation, many women still struggle with insufficient iron levels, leading to symptoms like fatigue, weakness, and shortness of breath. Dr. Rajesh Bendre emphasized the need for timely detection and education about iron-rich food sources to address the issue.

Menstrual blood loss, restrictive diets, and reliance on processed foods are contributing factors to the rise in iron deficiency among women. Lack of awareness about dietary requirements further complicates the problem. Dr. Bendre stressed the importance of raising awareness about maintaining adequate iron levels and providing accessible resources for proper nutrition education.

Pregnant women are also at risk of iron deficiency, which can lead to low hemoglobin levels and anaemia, impacting both the mother’s health and fetal development. Dr. Bendre highlighted the consequences of inadequate iron levels during pregnancy, such as increased risk of preterm birth and low birth weight. Timely intervention through regular prenatal check-ups is essential to monitor and address iron deficiencies in expecting mothers.

Dr. Abhya Bhave emphasized the widespread impact of anaemia on public health, with approximately 50 to 60 percent of pregnant women found to be deficient in iron. The incidence of anaemia is particularly high in the student and marriageable age group due to various factors like poor nutrition and blood loss during periods. Bhave highlighted the importance of identifying and treating underlying causes of anaemia to prevent recurrence.

Dr. Kekin Gala, a Gynecologist at Apollo Spectra Mumbai, pointed out that fatigue and weakness are common signs of iron deficiency. Monitoring iron levels through tests like complete blood count, serum ferritin, and transferrin saturation can provide valuable information for early detection and prevention of severe complications. Incorporating iron-rich foods into the daily diet, along with supplements, is crucial for replenishing iron levels naturally and improving overall health.

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