Foods that help beat anxiety

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Anxiety is a phenomenon that exists in day to day life and the occurrence is unpredictable. An unexpected event can trigger anxiety and it is a reaction to a situation that is stressful. It has an adverse effect on overall well-being, and according to American Psychological Association anxiety is an emotion that causes worried thoughts, tension and increases blood pressure, sweating, fear of surrounding and increased heart beat.

Nutrition is a critical component of overall well-being, those who are feeling anxious should take note of nutrients that can help ease anxiety. It is also vital to take the recommendation of your health care practitioner before considering consuming certain foods.

Below are the foods that can ease symptoms of anxiety:

Brazil nuts:

Brazil nut is an excellent source of selenium, which helps in improving mood by lowering inflammation. Selenium is an antioxidant and has anti-carcinogenic properties, the other good sources of selenium are soybeans and mushrooms. An important point to take note of is not to consume selenium in excess and the recommended intake for adults is 400 (mcg) micrograms in a day. The needed amount of Brazil nuts to be consumed is not more than three per day.

Brazil nut is a good source of vitamin E, an antioxidant that helps fight depression and anxiety.

Eggs:

Egg yolk has high amount of Vitamin D, a deficiency of it causes anxiety and depression, recent studies have shown Vitamin D to ease symptoms of depression and improve mood in pregnant women and those suffering from seasonal affected disorder in winter.

Eggs have tryptophan an amino acid that stimulates production of serotonin, a neurotransmitter that is essential for good well-being. It helps in regulating behavior, sleep, mood and memory.

Fatty fish:

Fatty fish have high level of omega-3 fatty acids and the good sources are sardines, mackerel, salmon and trout. Omega-3 rich foods have alpha linolenic acid that produces essential fatty acids called docosahexanoic acid (DHA) and eicosapentanoic acid (EPA) and these are neurotransmitters that trigger excellent cognitive skills and lower inflammation. Experts recommend to have a couple of servings of fish a week and there was a reduction in anxiety levels in men who have salmon three times a week.

Dark chocolate:

Dark chocolate has high levels of tryptophan, the body uses this to help in production of feel good neurotransmitter serotonin. Dark chocolate has good amount of magnesium as well that helps in easing symptoms of depression. Experts advise to consume dark chocolate that has 70% or more cocoa content.

Green tea:

Green tea has an amino acid theanine known to lower symptoms of mood disorders by increasing production of feel good neurotransmitters dopamine and serotonin.

Yogurt:

Studies are being conducted that could indicate that fermented products are beneficial for brain health caused by the presence of healthy bacteria Bifidobacteria and Lactobacillus. According to recent research fermented foods have shown to reduce social anxiety in few young people and there is also evidence that healthy bacteria increases happiness.

Turmeric:

Recent studies have indicated that curcumin in turmeric may reduce oxidative stress and inflammation in people with mood disorders such as depression and anxiety. Studies have also shown that good amount of curcumin in diet lowered anxiety levels and there was an increase in DHA.

Pumpkin seeds:

Pumpkin seeds have very high levels of potassium that helps in maintaining blood pressure and regulates electrolyte balance. It has high concentration of zinc as well, proven to work wonderfully in easing anxiety and stress. There was a study on 100 female high school students that showed a deficiency in zinc has a negative effect on mood. Zinc is also excellent for brain and nerve development and the most prevalent sites of zinc are stored in brain regions involving emotions.

Asparagus:

Folate deficiency is a cause of depression and anxiety, asparagus is a rich source of folate, and to meet dietary requirements it is sufficient to consume one cup.

Blueberries:

Blueberries are rich in Vitamin C known to reduce symptoms of anxiety, a recent study has shown individuals who consumed blueberries experienced reduction and prevention of anxiety.

Avocado:

Avocado has good amount of vitamin B6 that aids in production of neurotransmitters such as serotonin that helps in improving mood. It is also rich in niacin, riboflavin and thiamine that contributes a healthy nervous system. Studies have shown people who do not consume sufficient levels of vitamin B6 experience elevated levels of anxiety.

 

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Be aware of the facts of energy drinks

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The phrase energy drinks is commonly heard, and the main function is to be mentally alert and feel a boost of energy. It is the caffeine that helps in staying mentally alert, energy drinks have sugar in the form of glucose and sucrose and it also has B vitamins, inositol, glucuronolactone and taurine. The popularity of energy drinks sold in the market is significantly high and it is favored by American teens and adults after multi vitamins. It is often consumed by men who are between 18 and 34 years of age and teens aged between 12 and 17.

There are two kinds of energy drinks sold one in a container, approximately at  16oz bottle and the other is referred to as energy shots, a small container with a capacity of two to two and a half oz. In a 16 oz bottle the amount of caffeine present is 70 to 240 mg and energy shots have 113 to 200 mg caffeine.

The side effects of energy drinks are caused from caffeine and high sugar content and the adverse effect results in series of health issues such as irritation, fatigue, stomachache, violent behavior, substance abuse, kidney damage and elevated blood pressure.

The energy drink market is a multi-billion dollar industry around the globe and it offers certain health benefits as well. It has riboflavin that helps in treating blood disorders and muscle cramps. Pantothenic acid helps in reducing stress, anxiety, and also fights allergies and skin disorders. Niacin helps in relieving arthritis, vitamin B6 aids in maintaining a healthy nervous system, cardiovascular system and immunity. Vitamin B12 helps in maintaining a robust digestive system and red blood cells.

Caffeine is the main ingredient in energy drink and the safe limit for consumption for adults is 400 mg and this is equivalent to four cups of coffee and two energy shot drinks. It is the combination of caffeine and sugar in energy drinks that makes it dangerous when drank excessively. When sugar is combined with caffeine it results in extremely high levels of energy and stimulates a massive crash of blood sugar and this happens with hours. The blood sugar crash results in fierce increase and decrease of blood sugar and in this case the production of insulin is higher than the needed amount. Individuals now suffer from higher doses of cravings created from blood sugar crash. With increase in cravings and consumption of energy drinks there is a massive imbalance in level of glucose in the blood.

As mentioned it is the sugar that is detrimental to health, energy drinks are loaded with sugar, artificial sweetener and high- fructose corn syrup. The American Heart Association recommends around 36 g of sugar a day for men, and in a regular 500 ml can there is 54 g of sugar which exceeds the needed requirement.

Energy drinks are in great demand, and the people who mostly crave for it are the ones studying for exams and those who have long working hours. It is however important to consider alternative sources that will keep the mind mentally alert and provide energy such as yogurt, oatmeal, avocado, lentils, oranges, quinoa and apples. It does take determination to overcome the habit of drinking energy drinks in more than needed amounts. It is also advised to consult with a medical expert on how much to consume or whether you need to get rid of the addiction. Write down the progress you have made in reducing the number of drinks consumed. Whenever craving strikes think about why you have made the choice to quit and you are keen on living a healthy and productive life. It is easy to get tempted when you spot an energy drink in a store, but try to avoid that particular counter. There are some who might not be aware of the potential dangers of energy drinks, it is hence necessary to promote awareness among close circle of friends and family. It is necessary for parents to check whether kids are addicted to energy drinks and educate them on the side effects.

 

Overcome fear of heights and enjoy moments

 

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Acrophobia or fear of heights is common, although it is not spoken about to a large extent. People are subjected to taking a route that involves certain amount of height, and there isn’t a doubt of fear engraved, people just walk up and down happily whether it is stairs or elevator. The thought of looking at a fantastic view is mesmerizing and most of the time we are forced to look down. It certainly is not easy to carry on with daily lives moving on the stairs or using the elevator for people with Acrophobia. These individuals need help and should never have to experience the burden of everyday life. The phenomenon of Acrophobia does exist and let us know what a person goes through.

The fear is so intense that people are unable to stand on their feet

You will notice sweating and shaking and also watch out for crying and yelling

The affected person experiences heart palpitations

You will notice panic attacks and the inability to breathe

Also watch out for headache and dizziness.

What really causes Acrophobia? It probably comes from a past experience of an injury or fall. The fall could be from a bike or from a height, it is tough to get over the fear instantly and the trauma is going to continuously haunt the individual. For those who have Acrophobia, it is possible to overcome this fear and it is good to speak about your fears openly. It is important to get help from a counselor and psychiatrist.

The most important aspect about Acrophobia is to not feel ashamed of having it, read up about the condition. Tackle your fear gradually, and climb one step at a time till you attain your goal of reaching the top.

If you are afraid of taking the elevator, get into it with a known person, and then go alone till you have no fear.

Try to engage in relaxation every time the thought of heights emerges, immerse yourself in relaxation techniques such as deep breathing, yoga and meditation.

If you are walking on an upward or downward slope, channel your thoughts on enjoying the walk and slowly work on eliminating the fear of being at a height.

Write down your fears and the progress made in conquering each fear

Ways to fight alcohol cravings at work

 

 

corporate atmosphereAt the workplace, there are many responsibilities to take on, employees move from place to place trying to finish tasks and there is little time to think about leisure.  There are moments when thoughts of food or alcohol cravings emerge, and it is a challenge to control these cravings but it is possible. How to avoid getting excessive alcohol cravings at work. This might be most difficult on a Monday morning after a party weekend.

The in-depth meaning of craving is the need or want to consume alcohol despite a thought that is against it. Cravings stem from emotions, thoughts or physical desires that can compel a person to want to give in to drinking. Also, there are external and internal triggers that can drive a person to drink. There is the external trigger where an environment can remind a person of alcohol such as a nearby restaurant that serves drinks, colleagues who have partied together or a time when a person has consumed alcohol. Internal trigger refers to when a person is stressed at a particular time and starts thinking about alcohol and then there is the urge to drink and it takes time to get out of this thought process.

While at work there is a need to focus on the task at hand and not be distracted by anything particularly during meetings. During such a circumstance how to manage or overcome cravings.

When the craving for drinking surfaces think about the need to accomplish the work for the day.

Think about a good meal that will be ready at home and you can look forward to going home after a hectic day at work.

On days when there is loads of work to do, think about your goals such as a promotion.

On days when the workload is less consider mingling with colleagues and get to know them more so that in the long run stronger bonds can be formed.

Allow yourself to look forward to the weekend.

Always remember to not indulge in excessive drinking, keep it moderate. The healthy drinking limit for women of all ages and men over 65 years of age is one drink per day. For men and those 65 years of age and younger the recommended limit is two drinks a day.

Take a note of the benefits of moderate drinking, it reduces the risk of heart disease, there is a lower risk of ischemic stroke and decreased risk of diabetes. In certain cases, it is recommended to not have alcohol or check with the doctor on the amount that can be consumed. Some of which are during pregnancy or while trying to become pregnant, if you are diagnosed with alcoholism and it runs in the family, history of heart failure and pancreatic disease, intake of prescription medication that can interact with alcohol, and during cases of hemorrhagic stroke.

If you have a medical condition it is important to note that consumption of alcohol can be risky and detrimental to health. It is advised to check with the doctor on whether you can have alcohol.

 

 

Be aware and protect yourself from Cyber-Stalking

Internet Predators can reach further than you think

 

Cyber-stalking is not a joke, it is a serious offense! It is a crime where the attacker threatens or harasses a victim through electronic means.  It is done using email or instant messaging. The perpetrator will find a smart way to attack, by making himself/herself anonymous.

It isn’t easy to predict when cyber-stalking can happen, but it is important to protect yourself from threats. Follow some of the guidelines on how to be safe from this crime.

There are many dating sites that have emerged, it is important to not reveal your telephone number until you are certain the person is safe.

Do not share your password with anyone and it can be particularly dangerous when given to people with high sex drive. Set your profile to privacy mode.

Keep email and social media sites password protected

Do not accept friend requests randomly, do so only when you feel the person is safe and decent.

If you detect undesired behavior on any online medium, report it and block the contact.

It is essential to be familiar with the harsh impact of cyber-stalking on well-being of individuals. It is important for people of all ages to know what this crime is all about, and there should be a strong support system to help victims.

There has been an increase in the occurrence of cyber-stalking cases in India, according to cyber-security solutions firm Norton, 8 out of 10 people in India have been exposed to this crime, and 41% of women have faced sexual harassment through electronic means.

 

 

Overcome Fear of Public Speaking

 

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Stepping into a new work environment is nerve-racking, it takes time to adjust to the workings of a new place. Confined within an office space, individuals feel comfortable, but what about wanting to promote oneself more, to the extent of speaking in front of a large audience. While doing so, there is fear involved and it is called fear of public speaking or Glossophobia.

It is intimidating to speak in front of a large audience, even more so for people who do it for the first time. The thought of public speaking is daunting, it is however important to appreciate the process and not take yourself too seriously. How to overcome Glossophobia?

Get familiar with your topic:

Know your subject matter thoroughly and just cherish summarizing everything about it. Consider the topic to be something interesting, and this way you are likely to indulge in the context more than think of the fear of speaking in front of a large audience.

Practice extensively:

Practice your topic well in advance and do a mini rehearsal in front of people you are close to. While practicing acknowledge it, and think of it as something you are looking forward to.

Avoid overthinking specific worries:

While practicing, focus on the topic and rejoice in every part of speaking. There are chances of getting anxious, however it is important to challenge your worries and slowly work on not thinking about it. Practice this repeatedly till you finish your speech without the thought of worry in between.

Be positive about your presentation:

Always think the presentation is going to turn out well, and visualize a positive image of it. Never dwell on negativity, each time a negative thought arises, gradually remove it and picture yourself doing well on stage.

Take notice of your success:

It is vital to recognize your success after speaking in front of an audience, always be proud of yourself. If you have made mistakes, look at it as an opportunity to improve.

Most importantly relax and just enjoy the process of public speaking. A good way to feel calm would be to imagine that the stage is just as magnificent as being in a serene atmosphere.

 

Happiness find it !

smiling faceHappiness is the state of feeling enlivened. The release of good hormones, and a sense of euphoria. Although people want to be happy and feel it, they are not able to do so because of the stress of everyday life. We do spot smiling faces on a daily basis, and these are the people who chose to live in the moment. They enjoy the feeling of being in a happy state and cherish the times.

It isn’t possible to get away from stress and expectations of others from you, but yet there are a handful of people who keep the smile. It is a choice they make and a healthy one, because studies have proven happiness is good for health. It is beneficial for a healthy heart, strong immunity, reduced stress, and longevity.

If happiness can give you a longer life, why not chose it, to just feel relaxed and enjoy the moments.