Tag: Balanced Diet

Preventing Anxiety Attacks

Anxiety attacks choose no one. It can happen to happy and perfectly normal people of all ages including children. Many cases of anxiety attacks just come out of the blue, or happen without any logical, clear or apparent reason. It may occur while you are relaxed during the day and even while asleep. Still, there are several ways on how to prevent anxiety attacks.

Learn about anxiety Understanding how anxiety affects the body as well as the mind can go a long way in your effort to prevent attacks. Read articles about anxiety and other psychological disorders that are related to it. Learn what are the things you should watch out for, things you should avoid, and practices you should do in case of an attack.

Avoid unnecessary stressors Recurring attacks are caused by “triggers” situations such as speaking in front of the public or getting trapped in an elevator. The effects of these triggers are often aggravated by stress. In other words, stress can act as a catalyst for such attacks to happen. Hence, reducing the stress level by avoiding unnecessary stressors can help prevent attacks. Avoid people that stress you out. Learn how to say ‘no’ to invitations as well as overtime when you have other things to do. Do not accept additional work that you can’t accomplish. These may seem very little things but can significantly increase stress level as well as increase the chances of having an attack.

Exercise has lots of health benefits including the promotion of well-being. It is also proven and effective method to prevent anxiety attack. Research shows that as little as 30 minutes of physical activity – 3 to 5 times a week – is enough to promote a healthy body. Increasing the intensity of the exercise produces more positive effects.

Eat balanced diet Like exercise, a well-balanced diet is important in keeping the body healthy, resistant to illnesses, and maintain a low stress level. As much as possible, eat natural or organic foods. Avoid processed foods or those that contain preservatives and chemicals.

Avoid smoking and caffeine. To those who are susceptible to anxiety attacks, substantial amount of caffeine (from coffee, soda and tea) as well as smoking cigarettes can provoke such attacks even further. It is wise, therefore, to avoid these things as much as possible.

Practice relaxation techniques Yoga, meditation, and other breathing techniques help strengthen the body’s relaxation response. When practiced regularly, these techniques even increase the feeling of uplifted emotions, happiness, and self-control, which increase self-confidence and self-esteem – significant factors in fighting anxiety attacks.

Learn to become assertive People with anxiety disorder usually have low self-esteem. Low self-esteem is manifested by passiveness, feeling worthless, feeling of guilt and shame, depressed mood, isolation, and difficulty in school, work, and community functions. Learning to become assertive may involve joining a group, entering into therapy sessions or simply learning to open up to others. It may take a while, but once a person learns how to assert himself, he will carry positive outlook in life which helps prevent anxiety attacks caused by “triggers”.

Awareness of the symptoms of anxiety attacks is as important as knowing how to prevent it. Watch out for:

Chest pain or heart palpitation
Feeling of loosing control or going crazy
Irrational fear over trivial things
Hot flashes or chills
Trouble breathing or choking sensation
Feeling like passing out
Feeling unreal or detach
Nausea or stomach cramps
Hyperventilation
Shaking or trembling
Feeling and fear of dying

Natural Remedies For Chronic Fatigue Syndrome

To experience fatigue is a normal occurrence in one’s life. Most people experience fatigue especially after doing some strenuous activities. These instances of fatigue only happen when we overexert ourselves. The feeling of exhaustion is usually relieved after we get some much-needed rest. However, people with chronic fatigue syndrome suffer from fatigue, as well as a number of other symptoms, for a long period of time, usually over six months.

Although the exact cause of chronic fatigue syndrome or CFS is difficult to determine, it is believed that one of the factors that trigger it is viral infection. People suffering from CFS usually exhibit symptoms that also occur in viral infections such as flu: sore throat, headache, muscle and joint aches, etc.

There is no known cure for viruses, as drugs such as antibiotics cannot cure them. Consequently, there is also no known cure yet for chronic fatigue syndrome. But people suffering from viral infections can combat these viruses by boosting their immune system. Because chronic fatigue syndrome has a strong link to viral infection, boosting the immune system by using natural remedies is one of the best ways to at least relieve some of the symptoms if not overcome the condition.

The following natural remedies are highly recommended to patients suffering from chronic fatigue syndrome:

1.) Include more vegetables and fruits into your diet A nutritious and balanced diet is an excellent way to maintain health and combat illnesses. By eating more green leafy vegetables, whole grains and fruits, your body is nourished with vitamins and minerals that strengthen the immune system.

2.) Eat more high-quality protein Food such as fish, soy products, nuts and chicken are good sources of quality protein that are low in saturated fat and help maintain a good healthy body. Chicken and fish are also good sources of omega 3, 6 and 9.

3.) Drink 8-10 glasses of water per day Our body is 70% water and drinking 8-10 glasses of water helps cleanse the body and keep it hydrated.

4.) Add more garlic and onion into your diet Onion and garlic are known for their virus-inhibiting abilities. They can be taken either raw or cooked. Supplements that contain garlic and onion can also be taken as an alternative if you don’t like the taste of these two healthful bulbs.

5.) Exercise regularly Adding exercises and other physical activities into your daily routine can do wonders for you. Having CFS doesn’t mean all you need to do is rest all day. People with CFS are usually lethargic and easily tired. To fight the lethargy, keeping the body active is important. Doing 15-30 minutes of mild exercise and another 30 minutes of vigorous physical activities such as aerobics, tennis, swimming and brisk walking can help your body function better and your heart healthier and stronger.

Stretching and other relaxation exercises can also help you manage stress, which intensifies chronic fatigue. However, before you start any exercise routine, consult your doctor and ask for his advice.

6.) Take herbal supplements to fight CFS There are several herbal medicines you can take to help you manage chronic fatigue syndrome. Echinacea root is known as an immune system booster. It is available in tablet/capsule form and as tea. Ginseng root is believed to restore vitality and increase energy.

In Asian countries, it is even known as an aphrodisiac. Licorice, pokeroot and golden seal are also helpful in combating chronic fatigue syndrome.

Proper Nourishment For Pregnant Women With Diabetes

Pregnancy is probably the most wonderful thing that could ever happen to any woman. This is why proper nutrition and nourishmentdespite having a chronic illness such as diabetesshould be paid attention in order to ensure the health and well being not only of the mother but of the baby as well.

One of the most important aspects of pregnancy that should be paid attention to is proper nutrition. This cannot only be achieved by eating a variety of foods from different food groups but also by taking in prescribed supplementation. Since not all pregnant women are very tuned into eating a broad range of foods that are good sources of crucial nutrients during pregnancy, taking in supplements such as calcium, multivitamins and iron is necessary to support the growing baby inside the womb.

Ideal nourishment

Generally, pregnant women are advised to eat well-balanced meals that comprise of foods coming from all food groups so she can provide the proper nourishment for the baby and herself. Good nutrition by eating healthy foods and a well-balanced diet does not only ensure that the baby gets the nutrients he or she needs but this also help in minimizing some of the pains and discomfort caused by the symptoms of pregnancy.

To achieve optimum nutrition, pregnant women are advised to consume foods that are rich in folate, calcium, iron, vitamins, and minerals that can be found in whole grain breads, pastas, brown rice, fruits, vegetables, fish, lean meats and dairy products. The following are just some of the nutrients pregnant women need during the gestation period.

– calories. Pregnant women are advised to take in about 300 extra calories coming from a balanced diet of fruits, vegetables, protein, and whole grains are needed everyday to maintain a healthy pregnancy.

– protein. Protein nourishment is very important during pregnancy because it provides the building blocks for the babys growth especially in proper brain development. Pregnant women with diabetes are advised to aim for 30 grams of protein or more daily that should come from various animal and dairy products such as cheese, eggs, fish, chicken, beef, lamb, yogurt, cereals, grains, pasta, legumes, beans, peanuts, broccoli, peas, and leafy green vegetables.

– Vitamin C. Enough supply of Vitamin C is quiet significant for a pregnant woman because it strengthens her immunity and helps in building strong collagen, bone and teeth for the growing baby. Since Vitamin C cannot be restored in the body, a fresh supply is needed daily to ensure that the mother gets enough of this nutrient. Excellent Vitamin C sources include green leafy and yellow vegetable as well as yellow fruits.

– calcium. For bone and tooth formation, calcium intake is another significant nutrient pregnant woman should increase. Experts say that about 1,200 mg of calcium daily is recommended for lactation and pregnancy. Calcium sources include dairy products and green leafy vegetables.

– iron. Iron is a very important mineral needed to avoid the possibility of iron-deficiency anemia during pregnancy. The recommended iron intake for pregnant women is 30 to 50 mg that should come from lean meats, dark green leafy vegetables, eggs, and whole grain cereals. But since it is difficult to get enough iron in diet intake alone, the doctor usually prescribes iron supplement.

Pregnant women with diabetes should be more particular about their eating patterns now more than before because maintaining proper levels of glucose can highly contribute to the overall of both mother and child.

4 Tips On How To Avoid Hair Loss In Men

4 Tips On How To Avoid Hair Loss In Men

Have you ever wondered if what you know about beauty is accurate? Consider the following paragraphs and compare what you know to the latest info on beauty.

In our society, a man losing his hair as he ages has long been held as one of those inevitable things in life, such as death and taxes, and that there isn’t anything that can be done to stop it. Fortunately for many men, science has made advances in understanding what causes hair loss and finding effective ways to stop it and possibly even reverse it. That means that you can learn how to avoid hair loss in men.

Scientists used to think that baldness was an inherited trait, but new inspect is showing that that may not be the case. We soon know that an overabundance of the hormone DHT might actually play a role in hair loss. When your body has too much DHT it tends to lead to what is called Follicular miniaturization. That means the hair shaft becomes smaller and smaller over time.

Here are some things you can start doing right instantly. These tips will help you keep your hair and scalp healthy so you can minimize the effects of DHT and stop, or at least slow down, your hair loss:

1. Possess your head clean. All the hair products you use on a day to day basis can habitus up on your scalp and prevent the hair follicles from growing properly. Totally washing your scalp every day can help remove that progression which can keep the coast clear for new hair growth.

2. Great hair starts on the inside. No part of your body can function at it’s best if your body isn’t getting the nutrition it needs. Eating a well balanced diet will pay many dividends, not the least of which is healthy hair. Make sure you get plenty of zinc, copper, and lean protein in your subsistence by eating things like: fish, leafy green vegetables and eggs. Also make sure to tuck plenty of water, that will keep your body and your hair properly hydrated.

3. Use shampoos that amp up the hair you still own. These volumizing shampoos can make your hair thicker so use them on a regular basis.

4. You can also make a trip to your doctor or your local pharmacy. There are many prescription and over the differing hair loss treatments that have shown to be effective for some men. Remember, not all produce work for all people so it may be necessary for you to do a little trial and error. Also keep in mind that many of the prescription drugs for hair loss have a lot of unpleasant side effects. Carefully discuss these possible side effects with your drench or pharmacist before you choose which product to use.

We’re lucky we live in a day and age where science is material more and more about many of things we had for since long thought to be inevitable. We first off know that we can learn how to avoid hair loss in men. By following the simple tips above you can dramatically reduce your hair loss and maybe regular regrow some of the hair you’ve lost.

Knowing enough about beauty to make solid, informed choices cuts down on the fear factor. If you apply what you’ve just learned about beauty, you should have nothing to worry about.