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5 natural remedies for anxiety management

Most people experience anxiety and chronic stress at some point in life. It has been found that anxiety affects around 18% of grown-ups every year in the country. Anxiety may be considered the natural response of the body to stress. The symptoms are restlessness, rapid breathing, and increased heart rate. However, it presents itself differently for different people. There are various ways to treat the mental condition. Let us elaborate on five natural remedies for anxiety management.

Regular exercise
Exercise is considered one of the best ways to shed anxious energy, and thoughts and research have supported this. Regular exercise and staying active are not just about physical health, but it also helps in dealing with anxiety and stress. It is because staying active helps divert your attention from the thoughts that make you anxious. According to the American Psychological Association (APA), regular exercise is beneficial in treating mood disorders and anxiety in the same way as antidepressants. The experts have also depicted that regular exercise and staying active leads to the promotion of willpower and concentration in human beings and hence is helpful for treating specific anxiety symptoms. Various relaxation exercises may help to manage the condition. However, the type of exercises depend mainly on personal choice and healthcare advice. Also, it is best to consult the doctor depending on the type of physical activity you should undertake based on the overall health.

Meditation, yoga, and breathing exercises
Meditation helps deal with anxiety by reducing the racing thoughts that cause it. Various meditation styles are available, such as meditation during yoga, and mindfulness may help manage anxiety. Mindfulness-based mediation has been gaining popularity due to its effects in reducing disorders concerning anxiety and mood. Also, one of the best advantages of mindfulness meditation is that you can perform it anywhere and at any time. Deep breathing has also shown to be of great significance in reversing the stress response. When anxious, take deep and slow breaths through the nose. Also, ensure that diaphragm is being used and the belly is expanded during this exercise. When performed appropriately, it helps in soothing and calming the mind and body. The eight types of meditation styles are movement, spiritual, focused, mindfulness, transcendental, loving-kindness, mantra, and visualization meditation.

Balanced meal plans
It is always essential to check your eating habits if your mood worsens after eating any meal. It is suggested to stay hydrated, eliminate and reduce processed foods, and have balanced meals that include lean proteins, complex carbohydrates, vegetables, and fruits. Magnesium-rich foods are also recommended to help with anxiety and its effect. This includes items such as almonds, cashews, black beans, dark chocolate, spinach, and quinoa. Some researchers have also found a link between anxiety and vitamin D deficiency. Omega-3 is also beneficial in dealing with anxiety. Omega-3 fatty acids can be obtained from fish oil. B Vitamins help in limiting the stress response. However, before adding or eliminating any nutrient, it is suggested to consult the healthcare provider and follow their instructions. Experts recommend that you should not skip meals, and starting the day with a protein-rich breakfast might help manage anxiety.

Get good sleep
It has been found that sleep has a significant role in an individual’s overall health. Though anxiety makes sleeping challenging, poor sleep also worsens it. Sleep deprivation can trigger the condition. It has been found that people with anxiety face heightened symptoms if they get less sleep than required. Make sure to avoid the following activities before bed time

Watching television
using the phone, tablet, laptop, etc., in bed
late-night binging
Skipping dinner
Having coffee

You should develop proper sleep habits and hygiene by keeping a calm and peaceful ambiance in the room while sleeping. Restful sleep can also be achieved by preferring to go to sleep at the same time each night. Also, note down your worries before going to bed so that the anxious thoughts can be kept at bay.

Complementary therapies
It has been found that talk therapy, also called psychotherapy, helps deal with and manage anxiety. However, there are various other therapies that could help with anxiety. These complementary therapies can be counted as:

Acupuncture
Acupuncture is an ancient practice that has offered various benefits in dealing with anxiety for some time now. It can release the trapped energy inside the body. It has been found that Acupuncture is one of the best practical ways to treat anxiety and has fewer side effects, as it helps stimulate the body’s natural feel-good hormones and reduce the stress hormone level. It can give quick results within one or two sessions.
Aromatherapy
Aromatherapy is also considered a natural treatment for anxiety. It includes wearing or diffusing essential oils such as lavender, which possess calming and soothing properties. It is to be noted that one should check for allergies to the various essential oils and should use them after talking to the healthcare provider.
Music therapy
According to experts, music is considered the most common treatment for anxiety. While listening to music, the individual’s attention is shifted to the lyrics, which is valuable in creating and experiencing the different frequencies and vibrations. Therefore, it helps in calming the mind and reducing overall anxiety symptoms.
Animal therapy
It has been found that there is a connection between time spent with pets, reduced anxiety, and the stress caused by trauma. It is because pets offer love, kindness, and support. The 2015 systematic review suggests that spending time and grooming horses can help prevent thoughts that give rise to anxiety.
Havening
It helps reduce the anxiety and stress connected with negative emotions, memories, and thoughts.

Untreated anxiety could lead to worsening symptoms and stress. Apart from these five remedies, there are other ways to reduce and lower its effects. Therefore, it is always suggested to connect and talk with the healthcare provider to choose the correct therapy or treatment plan.

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11 useful tips for anxiety management

Nearly 84% of participants in a particular mental health survey were said to have some form of anxiety. The severity of symptoms did vary from person to person, but the fact remains that we live in a world where almost everything is a potential trigger for anxiety. And living in denial about having a psychological trigger only worsens the problem. Luckily, it is possible to manage anxiety by following the suggestions recommended by experts. Identify the triggers Anxiety is mainly triggered due to an event or episode where one finds themselves in a difficult position. It could be something that puts a person out of their comfort zone. Doctors advise people to identify these triggers and avoid them. Any comment, action, or situation that did not work out in favor triggers anxiety. So, make a list of such events and instances and ignore them the next time something happens related to that event. At the same time, try to remain positive as it can help strengthen the mind to manage anxiety better. Keep busy Distraction is one of the simplest ways to prevent a panic or anxiety attack. You can perform simple chores or indulge in a favorite task to stay physically and mentally occupied for a few hours. When the mind is occupied, there is hardly any scope for negative thoughts to trigger unnecessary overthinking. Some creative activities to boost cognitive performance include taking a walk, painting, drawing, listening to music, meditating, praying, and reading. You can opt for any of these to stay busy. Try mindfulness techniques Deep breathing and mindfulness techniques have helped thousands overcome their fear or anxiety time and again. Focused deep breathing is a method where one inhales for four counts and exhales for the same duration; this is practiced for minutes. It helps lower heart rate, which, in turn, calms the mind and body.

Atrial fibrillation – Causes, symptoms, and management tips

The human heart is susceptible to several health complications, including atrial fibrillation (AFib). The condition is the most common type of treated heart arrhythmia, which is a term describing when the heart beats unusually slowly, fast, or irregularly. AFib is estimated to affect between 2.7 million to 6.1 million individuals in the country. An individual with the complication experiences irregular beating in the heart’s upper chambers, affecting blood flow, leading to health complications. Causes Irregularities in the structure of the heart are the most common cause of atrial fibrillation. Sometimes people may develop the condition without any known heart damage or problems. Risk factors like age may also contribute to the development of atrial fibrillation. Other potential causes of the phenomenon include a heart attack, sick sinus syndrome – issues with the heart’s natural pacemaker, coronary artery disease, congenital heart defect – A heart defect that an individual might be born with, high blood pressure, lung diseases, heart valve problems, use of stimulants, including certain prescriptions and caffeine, physical stress caused due to pneumonia, other illnesses, and also surgery, sleep apnea, overactive thyroid (hyperthyroidism), metabolic imbalances, viral infections, and complications due to earlier heart surgery. Symptoms A person who develops atrial fibrillation may not notice symptoms, and the condition is detected only after a physical examination. But some people experience signs and symptoms before a diagnosis. A few common symptoms of AFib include being unable to exercise to one’s full potential, feelings of weakness, throbbing pain in the chest, lightheadedness, shortness of breath, dizziness, palpitations and sensations of a fast, fluttering, or pounding heartbeat, and feeling extremely fatigued. Therefore, the symptoms of atrial fibrillation differ from one person to the other. Occasional symptoms (paroxysmal atrial fibrillation) Here, a person may experience something that lasts from a few minutes to a couple of hours.

Macular degeneration – Types, causes, and remedies

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