Natural Help for Anxiety

Natural Help for Anxiety

Dealing with Anxiety 
Anxiety is a part of normal human existence. Everyone has been tense before a big test or performing in front of a crowd. It’s hard wired into our system to protect us through the “fight or flight” reflex. For some people these experiences are isolated, but for others anxiety is a constant and domineering force that controls and impairs their whole being.

A fast-paced modern lifestyle can be difficult for both adults and children. Trying activities such as work deadlines, job interviews, school competitions and public interactions don’t make it any easier either.

It’s not uncommon to find oneself a little overwhelmed at the thought of a particular upcoming event or situation. Sometimes demands may be so great that it is difficult to slow down and take a deep breath, causing us to worry about everything.

The natural way
1. A lot can be done to support a healthy ability to relax and slow down. One way of doing this is to keep your mind producing its own natural feel good chemicals by eating lots of fresh fruit and vegetables and whole grain foods, getting plenty of fresh air and sunshine and exercising regularly.

2. Practicing relaxation techniques, meditation or even taking time for a regular walk on the beach can all help to reduce stress levels and facilitate a feeling of calm - helping us to wind down and relax.

3. Natural remedies can also help to support the nervous system and to keep nerves settled and soothed - to enable us to cope more easily with the everyday stresses of our modern existence. In fact, natural remedies have been used in traditional medicine for thousands of years to support the healthy functioning of the brain and nervous system.

4. In more recent times, research has confirmed this traditional wisdom. There are now many published clinical studies demonstrating the ability of a range of herbs to support the normal functioning of the brain and nervous system and maintain a healthy equilibrium - which will assist with staying calm under pressure.

5. Serotonin is an important neurotransmitter manufactured and found in the brain. Along with other neurotransmitters, serotonin helps to support emotional wellness and sleep patterns as well as energy levels, sex drive and appetite. Serotonin also promotes healthy concentration, a positive mental attitude, memory and mental alertness.

6. While your feelings are not all about brain chemicals, the delicate balance between neurotransmitters and other hormones can play a big part in maintaining emotional stability, wellness and a positive outlook. Lifestyle, stress management and maintaining healthy relationships all contribute to happiness.

7. However, when there are challenges to face, a solid foundation of emotional health, balanced brain chemistry and a healthy self esteem will make all the difference to how we are able to cope or have the emotional strength to make changes necessary to improve our lives.  

8. A lot can be done to naturally maintain emotional health and a healthy positive mental attitude.

9. It is a good idea to keep your natural feel-good chemicals flowing by eating lots of fresh fruits and vegetables and whole grain foods, ensuring plenty of fresh air, adequate sleep, moderate sunshine and regular exercise. Many healthy foods (e.g. bananas, turkey and carbohydrates) contain nutritional precursors of serotonin and this makes them natural ‘mood foods’ to maintain healthy serotonin levels!

10. Also, never underestimate the power of a few stolen minutes during the workday (or school day) to rejuvenate the spirit and relax the mind - meditation, yoga or listening to a calming CD can all promote relaxation. Smoking, recreational drugs and alcohol can all depress the nervous system and affect the balance of neurotransmitters like serotonin - so try to cut back or avoid these habits for the sake of your emotional as well as your physical health.

11. Participate in social and community activities.  Social interaction and a sense of giving to your community enhance self-esteem and reduce stress.

12. Take care of yourself. Get regular exercise, eat nourishing food, and maintain a healthy weight.

13. Participate in activities you enjoy. Have you always wanted to learn a new language? Take up ballroom dancing? Mentor a child? Now is the time! (And activities like these will also help your brain.)

14. Stay focused on positive things and avoid negative self talk such as “I can’t do that” or “I’m too old.” When your self talk is negative, you will feel more stress. Instead of thinking what you can’t do, remember what you can do.

15. Connect with the people who are most meaningful to you. People with friends tend to be happier than those without. Stable social relations help you adjust to changes such retiring, moving, and losing loved ones.

16. Remember stressful events that you successfully coped with in the past and repeat what worked before.

17. Focus on addressing your problems instead of feeling helpless about them. Think of them as “challenges” or “tests” rather than as insurmountable obstacles.

18. Learn and use relaxation techniques and meditation.

19. If you are a caregiver, make use of support and education groups, as well as respite care, which provides time off for caregivers.

20. Medication may be needed in severe cases, which would require consultation with your doctor. Also, symptoms may begin to diminish on their own with age.

15 best fitness tips for good health

 Leading a lifestyle that spells good health is a combination of different factors that includes exercise and eating right.

About a decade ago, for me, good health meant either being able to perform a certain exercise like bench press, running, etc. If you really want to assess your health, then you need to look at your overall health, which would mean mental, emotional and physical health. Here are 15 best fitness tips for good health - it's better to start as early as you can, and work on your health.

 Be active daily for mental health
Prolonged periods of inactivity are often the cause of anger, frustration, lethargy and depression. On the other hand, those who are active regularly experience a better mood, feel more energetic, and overall enjoy a better life.

Be active daily for physical health
Being active does not necessarily mean doing a 25km run daily, and nor does it necessarily mean squatting double your bodyweight daily. Even lighter activities like walking, swimming, yoga, playing with kids, cleaning up the house, riding a bicycle, etc are all examples of being active. For most people, intense activities like weight training, sprinting, etc should ideally be kept to about 3-5 times a week, and on the other days, lighter activity is recommended.

Strength train and lift heavy
Almost every month there seems to some study that comes out with the finding that strength training, including lifting heavy weights has multiple health benefits. Starting from weight management, increased energy levels, better glucose metabolism, etc there are many reasons why you must strength train. You can strength train by using your own bodyweight and lifting barbells, dumbbell, kettlebell, etc.

Do cardio
Now cardio does not necessarily mean doing painfully long and slow activities like distance jogging. It can also be done in a short time with intense activities like sprinting, circuit training, kickboxing, etc. Infact, the intense options seem to provide better results overall, in terms of cardio fitness, improving body composition, increasing growth hormone production, etc.

Maintain healthy bodyweight and bodyfat levels
The extra fat increases your chances of getting a heart attack, diabetes, hypertension, etc. Also, I would like to mention that extra bodyweight, even in the form of muscle is not necessarily healthy in the long run. Whether muscle or fat, the extra weight has to be carried around by your joints, and at a later age, that can really start telling on your joint health.

Check your BMI
A good way to calculate your ideal bodyweight is to use the BMI calculator. Now I know that a lot of people feel that the BMI is not an accurate way to measure ideal bodyweight, but in my opinion, unless someone has unnaturally huge muscles thanks to steroids, the BMI is a reasonably accurate calculator of one's ideal bodyweight. Again, it is not necessarily perfect, but is pretty close for most people.

Maintain ideal flexibility and mobility levels
Most people in their 20's have already lost a lot of flexibility that they had when they were 5 years old. So you can only imagine how much tighter they will get when they are in their 40's and 50's. The good news is that it doesn't have to be this way. You can improve your joint mobility and flexibility levels as long as you work on it. You should be able to touch your toes.
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Flexibility and mobility workouts
Start your workouts with 10-20 minutes of joint mobility work, and finish your workouts with 5-10 minutes of stretching, and focus more on your tight areas. You can also do mobility and flexibility work on your off days to get in extra activity and improve faster.

Eat a balanced diet
Our body relies on a variety of nutrients to function properly, and no matter how much someone might try to convince you that a particular food group needs to be avoided altogether, you will find that eating it, even if in small amounts, is better. For eg: without adequate carbs you will struggle to do intense workouts and perform well. Similarly a diet very high in protein can cause a lot of stress on your kidneys.

Eat a balanced diet
I would also suggest that you get your nutrients from a variety of sources. For example, don't just rely on chicken for your protein, eat fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. And yes, don't forget to intake enough water for optimal health.

Limit junk food
Let's face it, we live in a society where we are surrounded by junk food, and trying to resist it all the time, including when we go out with friends and family is likely to drive you nuts. So once in a while your little indulgence will not kill you. In fact, many experts claim that if 80% of your calories are clean, then you can have some fun with the remaining 20%.

Source  http://articles.timesofindia.indiatimes.com/2013-04-27/fitness/38861630_1_bodyweight-good-health-bmi

65 Amazing Facts About Human Body

65 Amazing Facts About Human Body

1. The nose has specialized smell - detecting cells with nerves taking information to the brain. Each nerve has up to 25 tiny micro - hairs that respond to minute odour particles.

2. The average 25 year old has up to 10,000 taste buds. After the age of 50, however, taste buds gradually die and a 70 - year - old may only have 5,000 taste buds left.

3. The average adult human being consumes 550 kilograms of food in a year.

4. At rest people breathe in and out 10 to 15 times each minute or an average of 20,000 each day.

5. More than 300 million alveoli in the lungs provide a huge surface area for taking in oxygen.

6. The human heart beats some 30 million times a year! 

7. At rest, each heartbeat pumps out around 80 millilitres of blood.

8. A tiny pinhead-sized drop of blood contains 5,000,000 red cells, 5,000 white cells, as well as 300,000 platelets. 

9. The body has more than 640 skeletal muscles.

10. There is no link between brain size and intelligence - Einstein’s brain weighed just 1.2 kilograms. 

11. Americans eat about 700 million pounds of peanut butter. 

12. Americans eat over 2 billion pounds of chocolate a year. 

13. In your lifetime, your digestive system may handle about 50 tons!! 

14. Your lungs contain almost 1500 miles of airways and over 300 million alveoli. 

15. Every minute you breathe in 13 pints of air. 

16. Plants are our partners in breathing. We breathe in air, use the oxygen in it, and release carbon dioxide. Plants take in carbon dioxide and release oxygen. Thank goodness! 

17. People tend to get more colds in the winter because we're indoors more often and in close proximity to other people. When people sneeze, cough and even breathe -germs go flying! 

18. The body of an adult contains over 60,000 miles of blood vessels! 

19. An adult's heart pumps nearly 4000 gallons of blood each day! 

20. The average three-year-old has two pints of blood in their body; the average adult at least five times more! 

21. A "heartbeat" is really the sound of the valves in the heart closing as they push blood through its chambers. 

22. You have over 30 facial muscles which create looks like surprise, happiness, sadness, and frowning. 

23. Eye muscles are the busiest muscles in the body. Scientists estimate they may move more than 100,000 times a day! 

24. The largest muscle in the body is the gluteus maximus muscle in the buttocks. 

25. The human hand has 27 bones; your face has 14! 

26. The longest bone in your body? Your thigh bone, the femur- it's about 1/4 of your height. 

27. The smallest is the stirrup bone in the ear which can measure 1/10 of an inch. 

28. Did you know that humans and giraffes have the same number of bones in their necks? Giraffe neck vertebrae are just much, much longer! 

29. You have over 230 moveable and semi-moveable joints in your body. 30. The endocrine system is under the control of the nervous system

31. You've got over 30 of these amazing hormones busily orchestrating and regulating such things as: 
-when you feel hungry or full
-how you sleepy
-our body temperature
 -how you break down and utilize the food you eat and whether you are fat or thin
-when you start puberty and how long it take
-show you handle stress-how much adrenaline you have in an emergency situation
-even how and when you grow
-It also makes you smelly, greasy, and gives you the ability to mother or father a child 

32. A weakened immune system is NOT a cause of the common cold.

33. The No. 1 way to boost your immune system is reducing stress

34. Laughing lowers levels of stress hormones and strengthens the immune system. Six-year-olds laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day.

35. Vitamin C helps, too, if you don’t pee it out.

36. Over 90% of diseases are caused or complicated by stress.

37. People with higher number of moles tend to live longer than people with lesser number of moles.

38. The fastest growing nail is on the middle finger. And the nail on the middle finger of your dominant hand will grow the fastest of all. Why is not entirely known, but nail growth is related to the length of the finger, with the longest fingers growing nails the fastest and shortest the slowest.

39. Human hair is virtually indestructible. Aside from it’s flammability, human hair decays at such a slow rate that it is practically non-disintegrative. Hair cannot be destroyed by cold, change of climate, water, or other natural forces and it is resistant to many kinds of acids and corrosive chemicals.

40. The brain itself cannot feel pain. While the brain might be the pain center when you cut your finger or burn yourself, the brain itself does not have pain receptors and cannot feel pain.

41. The brain is much more active at night than during the day.

42. The brain operates on the same amount of power as 10-watt light bulb. The cartoon image of a light bulb over your head when a great thought occurs isn’t too far off the mark. Your brain generates as much energy as a small light bulb even when you’re sleeping.

43. Every human spent about half an hour as a single cell.

44. Babies are born with 300 bones, but by adulthood the number is reduced to 206.

45. A woman never runs out of eggs.  At birth she has between 1 and 2 million potential eggs (follicles) and by puberty has 300,000 to 400,000 viable eggs (follicles) that can be fertilized.

46. The male scrotum hangs outside the body since the internal body temperature is too high and will kill the sperm.

47. About 500 million sperm mature every day in a healthy male.

48. Approximately 75% of human waste is made of water.

49. Earwax production is necessary for good ear health. While many people find earwax to be disgusting, it’s actually a very important part of your ear’s defense system. It protects the delicate inner ear from bacteria, fungus, dirt and even insects. It also cleans and lubricates the ear canal.

50. Tears and mucus contain an enzyme (lysozyme) that breaks down the cell wall of many bacteria.

51. There are 29 bones altogether in the skull and jaw. They make a box to protect the brain, eyes and ears.

52. The spine is made up of 24 individual small bones (called vertebrae). Your spine supports your head and body. Each of the bones are linked by small joints which can move a little. Lots of small movements add up and let your spine bend a lot.

53. The nerve network allows the brain to communicate with your body. Nerves help transport information from different areas of the body. Some nerves give information to the brain and the others allow us to see, hear, smell, taste, and touch.

54. You should always get lots of rest so your eyes aren’t groggy. To keep your nose clean you should blow it often. If you are listening to music you shouldn’t have it too loud.

55. If you put your right knee on your left knee then hit your right knee cap with the side of your hand, your foot will jump. 

56. Your brain is made of nerves and tissue.  Your brain weighs 1,400 grams, that’s exactly 3 pounds. Your brain is made of your spinal cord and a huge network of nerves. Nerves are made of thin threads of nerve cells. Your nerves pass along messages to your brain.

57. At rest, the body takes in and breathes out about 10 liters of air each minute.

58. The right lung is slightly larger than the left.

59. The highest recorded "sneeze speed" is 165 km per hour.

60. The surface area of the lungs is roughly the same size as a tennis court.

61. The capillaries in the lungs would extend 1,600 kilometers if placed end to end.

62. We lose half a liter of water a day through breathing. This is the water vapor we see when we breathe onto glass.

63. A person at rest usually breathes between 12 and 15 times a minute.

64. The breathing rate is faster in children and women than in men.

65. A a typical male elephant’s rumble is around an average minimum of 12 Hz, a female's rumble around 13 Hz and a calf's around 22 Hz.