Sep 05

I Tried a Diet Meant To Get Rid of Anxiety

I embrace a philosophy of moderation when it comes to food and don’t typically adhere to strict diets that eliminate certain foods. In fact, I often pass on review copies of diet books at my workplace. However, recently I came across a book called “The Anti-Anxiety Diet: A Whole Body Program To Stop Racing Thoughts, Banish Worry, and Live Panic-Free” by nutritionist Ali Miller, RD, which piqued my interest. This book caught my eye because I had been researching natural ways to reduce anxiety and cope with breakup-induced anxiety. Intrigued by the concept of using specific foods to alleviate anxiety, I delved into the details of this diet. I read the book cover to cover and even had the opportunity to interview Ali Miller. Additionally, I consulted with other nutrition experts, such as Josh Axe, a doctor of natural medicine, clinical nutritionist, and author of the upcoming Keto Diet, and Maya Feller, MS, RD, of Maya Feller Nutrition, to gather their insights on the diet’s efficacy. What I discovered about the anti-anxiety diet, including the recommended and restricted foods, as well as the underlying reasons why the foods we consume can impact anxiety management, convinced me to give it a try. In the following account, I will share my experiences and outcomes with this approach. What Is the Anti-Anxiety Diet? “The anti-anxiety diet takes a food-as-medicine approach, recognizing that food can either contribute to disease and dysfunction or be utilized to promote healing and prevent anxiety,” explained Miller. The plan, spanning 12 weeks, incorporates what she refers to as “The Six R’s”: Although the approach may initially seem complex, it essentially combines elements of the ketogenic diet and an anti-inflammatory protocol. In practical terms, this means simultaneously eliminating foods known to cause inflammation, such as gluten, corn, soy, sugar, and dairy, while adopting a high-fat, moderate-protein diet. This dietary shift induces a state of ketosis, where the body utilizes ketones from fat instead of glucose from carbs as its primary source of energy. Furthermore, the plan prioritizes gut health to support the production of serotonin (the “happy” hormone) and GABA (a neurotransmitter associated with relaxation). The specific recommendations for gut health are customized for each individual, based on their responses to quizzes within the book. These quizzes assess factors like gut bacteria balance, leaky gut, and adrenal gland function. In line with my quiz results, the book suggested I incorporate an herbal adaptogen capsule, known for their potential to restore balance in the body and potentially alleviate anxiety, although further research is needed to confirm these effects. Additionally, the plan advised limiting caffeine intake to one cup of coffee per day or substituting it with matcha tea. It’s worth noting that others who embark on the diet may receive different recommendations based on their specific circumstances and quiz results. How Does This Diet Help Anxiety? The anti-anxiety diet is grounded in the belief that inflammation, gut issues, and neurotransmitter imbalances can contribute to and amplify anxiety. Conversely, incorporating anti-inflammatory foods, adopting a ketogenic diet, and consuming gut-friendly foods can help alleviate anxiety symptoms. The ketogenic diet is thought to benefit anxiety by altering the brain’s glucose metabolism. By reducing carbohydrate intake, there is a shift towards more active conversion of glutamate to GABA, a neurotransmitter associated with relaxation. This increased GABA activity, acting as a mood stabilizer, can potentially help reduce anxiety symptoms, fear, and depression, according to Feller. While anecdotal reports support the connection between the ketogenic diet and anxiety reduction, more research is needed to establish conclusive evidence. Regarding the link between inflammation and anxiety, Miller explains that individuals with anxiety often have elevated levels of inflammatory chemicals in their bodies. These chemicals can lead to the release of excitatory neurotransmitters, intensifying anxious thoughts and feelings. Additionally, since a significant portion of serotonin, a neurotransmitter involved in mood regulation, is produced in the gut, inflammation in the gastrointestinal tract may impede serotonin production. This disruption can further contribute to heightened stress and anxiety. Equipped with this understanding and a sense of curiosity, you made the decision to dedicate 6-12 weeks of your life to potentially experience a less anxious existence. While the diet requires a minimum of 12 weeks, it can be adopted long-term by cycling between its different phases. Despite the emerging nature of the research supporting the food-as-medicine approach, you chose to explore whether it could genuinely alleviate your anxiety symptoms. Prepping for the Plan On the Sunday evening preceding the start of my anti-anxiety diet journey, armed with a grocery list tailored to the diet’s requirements, I filled my shopping cart with a combination of my regular purchases and new additions. Among my usual items were kale, eggs, spinach, leeks, nut butter, pickles, coconut oil, and kombucha. To accommodate the anti-inflammatory and ketogenic aspects of the diet, I added chicken, turkey, bacon, kimchi, nut cheese, and an array of herbs and spices such as ginger, basil, mint, sea salt, and garlic. Based on my quiz responses, I also purchased turmeric and a magnesium supplement as recommended. Since I frequently eat out or order takeout, I anticipated that adhering to the keto guidelines would be most challenging in those scenarios. To overcome this obstacle, I proactively reviewed the menus of the restaurants I typically visit. Fortunately, they offered gluten-free and dairy-free options that I could customize to align with the requirements of the anti-anxiety diet. For example, I opted for a lox and eggs bowl without the accompanying toast at a café and enjoyed a spinach or kale salad with avocado, egg, and grilled chicken at a deli. With my research complete, the refrigerator fully stocked, processed foods removed from my shelves, and a strategy in place for dining out, I felt prepared to embark on the diet. While Miller suggested that phase one could be followed for up to 12 weeks, I decided to commit to a minimum duration of six weeks. Phase 1: A Rough Start, Then Calmness Both Axe and Miller had

Sep 05

DWP reveals 26 stomach conditions that could make you eligible for £691 a month

You can get PIP even if you’re working, have savings or are getting most other benefits. PIP is made up of two components – a daily living rate and a mobility rate – and you can be entitled to both or just one of these. These are then split again, into the standard rate and the enhanced rate. For the daily living rate, you can either get £68.10 or £101.75 a week and for mobility, you can either get £26.90 or £71. If you are eligible for both enhanced rates you can get £172.75 a week or £691 every month. DWP pays out £11million to thousands of people who were denied PIP payments https://t.co/6p19cnbj0R — John E Jefferson (@JohnEJefferson) March 17, 2023 Daily living part You might get the daily living part of PIP if you need help with: preparing food eating and drinking managing your medicines or treatments washing and bathing using the toilet dressing and undressing reading managing your money socialising and being around other people talking, listening and understanding Mobility part You might get the mobility part of PIP if you need help with: working out a route and following it physically moving around leaving your home You do not have to have a physical disability to get the mobility part. You might also be eligible if you have difficulty getting around because of a cognitive or mental health condition, like anxiety. DWP autumn cost of living payments and cash boosts to claim as price cap changes#Autumn | #Living | #Payments | #Boostshttps://t.co/Lu04OnQTbx — Mia (@miatweets83) September 2, 2023 If you have one of these stomach conditions, you may be entitled to claim PIP: Diseases of the oesophagus, stomach and duodenum Hiatus hernia / gastroesophageal reflux disease / reflux oesophagitis Oesophageal varices Oesophagus, stomach and duodenum – Other diseases of / type not known Peptic ulcer (gastric and duodenal)/gastritis Diseases of the small bowel Coeliac disease Small bowel – Other diseases of / type not known Inflammatory bowel disease Crohn’s disease Ulcerative colitis Diseases of the colon Colon – Other diseases of / type not known Constipation Diverticular disease / diverticulitis Diseases of the rectum and anus Anorectal abscess Fistula in anus Haemorrhoids Rectal prolapse Rectum/anus – Other diseases of / type not known Irritable bowel syndrome (IBS) Benign tumours of the gastrointestinal tract Abdominal hernias Hernia Congenital disorders of the GI tract Cleft lip Cleft lip with cleft palate Hirschprung Disease Tracheo-oesophageal fistula/atresia Other diseases of the gastrointestinal tract Attention to artificial opening colostomy/ileostomy/ stoma – no underlying diagnosis Gastrointestinal tract – Other diseases of / type not known Latest Personal Independence Payment (PIP) statistics show that as at 31st October 2022 there were 2.8 million claimants entitled to PIP (caseload) in England & Wales, with just over one in three cases (35%) receiving the highest level of award.

Sep 05

INSMED ANNOUNCES POSITIVE TOPLINE RESULTS FROM PHASE 3 ARISE STUDY OF ARIKAYCE® (AMIKACIN LIPOSOME INHALATION SUSPENSION) IN PATIENTS WITH NTM LUNG DISEASE CAUSED BY MAC

—QOL-B Respiratory Domain Shown to Work Effectively as Patient-Reported Outcome Tool in Patients with MAC Lung Disease; to be Proposed to FDA as Primary Endpoint in ENCORE with No Modifications— —Patients Treated with ARIKAYCE Plus Macrolide-Based Background Regimen Had Meaningfully Larger Improvements in QOL-B Respiratory Score with Strong Trend Toward Significance vs. Macrolide-Based Background Regimen Alone— —ARIKAYCE-Treated Patients Had Nominally Statistically Significantly Higher Culture Conversion Rates at Month 7 vs. Comparator (78.8% vs. 47.1%, p=0.0010); Culture Conversion Began Earlier and Was More Likely to Persist Through Month 7 with ARIKAYCE Regimen— —No New or Unexpected Safety Signals Observed— —Insmed to Explore Accelerating Filing for ARIKAYCE in Newly Infected MAC Lung Disease Patients with Global Regulators on Basis of ARISE Data— —Insmed to Host Investor Call at 8:30 a.m. ET on Tuesday, September 5— BRIDGEWATER, N.J., Sept. 5, 2023 /PRNewswire/ — Insmed Incorporated (Nasdaq: INSM), a global biopharmaceutical company on a mission to transform the lives of patients with serious and rare diseases, today announced positive topline results from its Phase 3 ARISE study of ARIKAYCE in patients with newly diagnosed or recurrent nontuberculous mycobacterial (NTM) lung infection caused by Mycobacterium avium complex (MAC) who had not started antibiotics. The study met its primary objective of demonstrating that the Quality of Life – Bronchiectasis (QOL-B) respiratory domain works effectively as a patient-reported outcome (PRO) instrument in patients with MAC lung disease. Based on these results, Insmed plans to propose to the U.S. Food and Drug Administration (FDA) that the QOL-B respiratory domain PRO be the primary endpoint for the ENCORE study without any modifications. Patients in ARISE (N=99) were randomized 1:1 to treatment with ARIKAYCE plus macrolide-based background regimen (ARIKAYCE arm) or placebo plus macrolide-based background regimen (comparator arm) for six months, followed by one month off treatment. ARIKAYCE-treated patients performed better than those in the comparator arm as measured by the QOL-B instrument, with 43.8% of patients achieving an improvement in QOL-B respiratory score above the estimated meaningful within-subject score difference of 14.8, compared with 33.3% of patients in the comparator arm. While the study was not powered to show a statistically significant difference between treatment arms, a strong trend toward significance was observed for improvement from baseline at Month 7 (12.24 vs. 7.76, p=0.1073). Patients in the ARIKAYCE arm also achieved nominally statistically significantly higher culture conversion rates at Month 7 versus patients in the comparator arm (78.8% vs. 47.1%, p=0.0010), and culture conversion was faster and more likely to persist through Month 7 for the ARIKAYCE arm. “The ARISE study represents a clear and unambiguous win for the entire NTM community. We are thrilled that these results not only validate a PRO tool in NTM lung disease, but also show that patients treated with an ARIKAYCE-based regimen felt better versus patients in the comparator arm, as measured by this instrument. Coupled with extraordinary culture conversion outcomes, these findings give us great confidence that our Phase 3 registrational trial, ENCORE, is well-positioned to achieve both statistically and clinically meaningful results, leading to a sizeable increase in the number of patients who could hope to benefit from ARIKAYCE,” said Martina Flammer, M.D., MBA, Chief Medical Officer of Insmed. Based on the results of ARISE, Insmed plans to explore with global regulators accelerating the filing for approval of ARIKAYCE in newly infected patients with MAC lung disease. In parallel, the Company continues to enroll patients in ENCORE, which will use the PRO tool that has been validated in ARISE, with 250 patients expected to be enrolled by the end of 2023. Enrollment in ENCORE is expected to continue into 2024 to ensure a high degree of statistical powering and Insmed anticipates reporting topline data from ENCORE in 2025. “I want to thank the many patients, caregivers, and investigators who participated in ARISE and made this impressive outcome possible. We look forward to discussing these excellent results from this well-executed study in the near future with regulators,” noted Kevin Mange, M.D., M.S.C.E., Chief Development Officer of Insmed. Additional ARISE Study Findings Insmed reported the following additional results from the ARISE study: Culture ConversionConsistent with prior clinical studies, a higher proportion of patients in the ARIKAYCE arm achieved culture conversion by Month 6 (defined as negative cultures at Months 5 and 6) compared to patients in the comparator arm (80.6% vs. 63.9%, p=0.0712). Among patients who achieved culture conversion by Month 6, more patients in the ARIKAYCE arm achieved the first of their two required monthly negative cultures for clinical conversion at Month 1 versus the comparator arm (74.3% vs. 46.7%). As reported above, at Month 7 (one month following the cessation of treatment), 47.1% of patients in the comparator arm were culture-converted vs. 78.8% of patients in the ARIKAYCE arm, suggesting that ARIKAYCE-treated patients are more likely to remain negative. Correlation Between Culture Conversion and QOL-B PerformancePatients in the ARIKAYCE arm who achieved culture conversion at both Month 6 and Month 7 had nominally statistically significantly greater improvements in QOL-B respiratory domain scores at Month 7 compared to patients in the ARIKAYCE arm who did not achieve culture conversion (15.74 vs. 3.53, p=0.0167 at Month 6 and 14.89 vs. 4.50, p=0.0416 at Month 7). PROMIS Fatigue-Short Form 7aThe Patient-Reported Outcome Measurement Information System (PROMIS) Fatigue-Short Form 7a was also assessed in the study. While both treatment arms showed improvements in the PROMIS Fatigue scores from Baseline to Month 7, the difference between treatment groups was not significant, with 35.5% of ARIKAYCE patients achieving a within-subject meaningful difference of at least a 4-unit decrease (a negative change signifies improvement) compared to 29.4% of subjects in the comparator arm. As previously noted, the study was not powered to show a statistically significant difference between treatment arms. Safety and TolerabilityThe discontinuation rate of ARIKAYCE or the placebo used in the comparator arm was 22.9% in the ARIKAYCE arm and 7.8% in the comparator arm. Study completion rates were 91.7% in the ARIKAYCE arm and 94.1% in the comparator arm. No new safety events were

Sep 05

All The Ways COVID Can Affect Your Heart, According To Doctors

We won’t know the full impact that COVID-19 has on our health for a long time, but it’s clear that, for many people, symptoms are intense and even linger for months — if not years. One of the things COVID-19 can affect in major ways is your cardiovascular system. Research and doctors’ day-to-day work show that the coronavirus and long COVID can cause everything from small problems that clear up on their own to major heart issues. Advertisement And why the latter happens to some people is not totally known. “The exact mechanisms for how COVID affects the heart are unclear. Some of the possible theories involve increased inflammation of the heart and arteries. … Low oxygen levels may also play a role,” said Dr. Jim Liu, a cardiologist at Ohio State University’s Wexner Medical Center. While it’s a mystery why this occurs, it’s clear that it does happen. Below, doctors explain the impact a COVID-19 infection can have on your heart and how you can protect yourself: Most COVID infections won’t cause heart issues, but some groups are at higher risk. “Thankfully, the more severe complications are very uncommon in mild disease and in previously healthy people,” said Dr. Allison Zielinski, a cardiologist at Northwestern Medicine in Illinois. “But the risk of these complications goes up with severe disease, particularly if hospitalised or incubated,” she added. Those who do experience these side effects while hospitalised will be tested and monitored by their doctor, too. Advertisement Additionally, older people, people who are immunosuppressed or who have preexisting cardiovascular disease, or who have other medical conditions like high blood pressure, obesity and diabetes are also at heightened risk, according to Zielinski. For those who do experience heart issues, it could lead to one (or a few) cardiovascular problems. For those who do experience heart issues during or after a COVID-19 infection, the range of symptoms is vast. Here are the cardiovascular problems people experience. Inflammation “One of the main complications can be inflammation of the heart muscle itself, which is called myocarditis, or around the heart, which is called pericarditis,” said Zielinski. While this sounds scary, Liu said, myocarditis usually resolves without any long-term complications. “In the most severe cases, myocarditis can result in heart failure where the heart is unable to pump effectively,” Liu said. Irregular heartbeat In some cases, Liu said, irregular heartbeat — also known as arrhythmias — can occur in people with severe COVID-19 infections. Advertisement “Arrhythmias can also be associated with myocarditis, some of which can make the heart beat so fast that it can’t pump blood effectively and can be fatal if untreated,” he said. POTS “The biggest thing I tend to see as a consequence of having … long COVID … from a cardiovascular standpoint, is what we call POTS, or postural orthostatic tachycardia syndrome,” said Dr. Martha Gulati, the director of preventive cardiology at Cedars-Sinai in California. According to the Cleveland Clinic, POTS is a syndrome that can result in dizziness, increased heart rate and fatigue when you go from lying down to standing up. Gulati said POTS is more common in women, and while some folks do recover on their own, symptoms continue to linger for many people. And there are things that doctors can do to manage the disorder, but those management techniques don’t work for all people. Heart attack complications A study led by Gulati and other Cedars-Sinai researchers found that people who had COVID-19 at the time they had a heart attack had a higher risk of death. Advertisement “We saw that they had a higher hospital mortality, almost three times more likely to die in that hospitalisation than somebody who was just having a heart attack without COVID,” Gulati said. Additionally, people with a COVID-19 infection and a heart attack were more likely to end up on a ventilator and receive haemodialysis. As for why, Gulati said it’s a bit of a chicken or the egg question. “Did they have the heart attack and COVID was incidentally there … or was it that they had COVID and they got a heart attack? Unfortunately, in our database, we can’t tell which one. We just know that they had COVID [at the time of the heart attack].” Gulati noted that the respiratory effects of COVID-19 can put stress on the heart. “It’s certainly a possibility that just by having COVID, there was a greater chance of developing a [heart attack], but it is a little bit hard with this particular study when we’re looking at big data from across the entire country,” she said. Disparities were evident, too: Black, Asian, Hispanic and Pacific Islander patients saw worse outcomes and received lower levels of care, the study found. Advertisement “The increased mortality, increased complications, disparity in our approach of caring for patients, just highlighted a lot of the things that we knew exist within our cardiology community even pre-pandemic, but certainly the pandemic just [highlighted] the disparities in our care in a very profound way,” Gulati said. AzmanL via Getty Images In rare cases, a COVID-19 infection can cause cardiovascular issues. Beyond this, long COVID can present a host of additional heart issues. According to Zielinski, some of the same issues mentioned above can occur in someone who suffers from long COVID. “These effects can be separated into two categories. So, the first is cardiovascular disease, and so these are the labeled diseases like myocarditis, pericarditis that have objective abnormalities on cardiac testing,” Zielinski said. The second category is cardiovascular symptoms, she said. These symptoms “don’t have any clear objective abnormalities on testing but still affect patients, and for that reason may be dismissed by health care providers,” Zielinski said. Advertisement Common long COVID cardiovascular symptoms include heart palpitations, chest pain, shortness of breath, exercise intolerance and an exaggerated heart rate, she said. The same risk factors Zielinski mentioned above are relevant for long COVID too, she said, but the condition can also affect people seemingly at random. “Many of

Sep 05

Clemson PhD student donates peripheral blood stem cells to help save lives

<!– –> Clemson doctoral student Erika Hwang is scheduled to donate peripheral blood stem cells on Sept. 11 to help save a man suffering from leukemia. This will be her second donation to the same man. Download image September 5, 2023September 5, 2023 Clemson doctoral student Erika Hwang is helping save a total stranger by donating some of her peripheral blood stem cells. Hwang is working with Gift of Life to help save a man suffering from Acute Myelogenous Leukemia by donating peripheral blood stem cells. Her first donation was in December 2022. She is scheduled to make a second donation to the same patient on Sept. 11. Peripheral blood stem cell transplants are used to treat blood cancers such as leukemia. The stem cells help restore the body’s ability to make blood cells after high-dose chemotherapy or radiation. Bone marrow transplants also are used to treat blood cancers. “We are hoping with one more full donation, he will be cancer free,” Hwang said. Donating is painless and takes just a few hours. The first step is to participate in a donor drive. Since her first donation, Hwang was able to host a donor drive through the Animal and Veterinary Sciences Graduate Student Association. During this drive, 50 new potential donors were registered. “College students are among the healthiest age group and make up the ideal age group for stem cell and bone marrow donors,” she said. “So, it is important to expose them to the registry and provide them an opportunity to join.” Hwang is searching for ways she can help more people. She is considering hosting another drive on campus. “I didn’t donate because I wanted other people to give me a pat on the back for ‘doing something good’,” she said. “I donated to give someone a chance to live.” To read more about Hwang’s experience, go to https://bit.ly/45HSTBw. -END- Want to Discuss? Get in touch and we will connect you with the author or another expert. Or email us at [email protected]

Sep 05

What Is Trypanophobia? How to Cope With a Fear of Needles So You Can Get the COVID-19 Vaccine

Overcoming the fear of needles, or trypanophobia, is crucial in order to get vaccinated against COVID-19 and contribute to ending the pandemic. Although it is estimated that around 25% of adults experience this fear, approximately 7% of adults actually avoid getting vaccinated because of it, according to data from the CDC. The significance of widespread vaccination cannot be overstated. With hundreds of thousands of new COVID-19 cases reported daily and a significant number of deaths, it is essential to increase vaccination rates to achieve herd immunity. Herd immunity occurs when a large portion of the population is immune to a disease, either through vaccination or previous infection, which helps protect those who are more vulnerable. The World Health Organization (WHO) emphasizes that a substantial portion of the population needs to be vaccinated to safely achieve herd immunity against COVID-19. In addition to the broader impact on public health, it is crucial to consider your personal risk. Contracting COVID-19 can lead to severe illness and even death. Dr. Richard Watkins, an infectious disease physician and professor, highlights the seriousness and potential fatality of the disease. While you may already be aware of the importance of vaccination, what you need is guidance and support to overcome your fear. Here is some information to help you navigate and address your concerns, ensuring the protection of yourself, your loved ones, and the general population. What is trypanophobia, exactly? Trypanophobia, or the fear of needles as they relate to medical procedures, is a specific phobia and a type of anxiety disorder. According to the DSM-5, it is characterized as an intense and irrational fear of needles or injections. Initially, this fear serves as a normal defense mechanism to protect oneself from potential harm. However, in the case of trypanophobia, this fear intensifies and becomes debilitating. The fear of needles can manifest in various medical situations, including vaccinations, blood draws, IV fluids, and anesthesia. The exact causes of trypanophobia are not well understood, but there are theories suggesting that it may be related to a survival instinct that discourages puncturing the body. Fear of pain and the unknown can also contribute to this phobia. The idea of something unfamiliar being introduced into the body can be particularly frightening as it involves a loss of control. Trypanophobia tends to be more common in children, and many individuals outgrow the fear as they grow older. However, for some individuals, the fear persists into adulthood. It is important to acknowledge and address this fear to ensure that individuals can receive necessary medical procedures without undue distress. How can you know if you have trypanophobia? Symptoms of trypanophobia, as identified in a meta-analysis published in SAGE Open Nursing, can vary among individuals. Some common signs of trypanophobia may include: So what can you do if you have trypanophobia and want to get vaccinated? Overcoming a fear of needles, such as trypanophobia, can be challenging, but it is possible with the right strategies and support. Here are some steps you can take to help you navigate the process of getting vaccinated: Before you get vaccinated Once you have booked your appointment, try to shift your focus away from the anticipation of the shot. Instead, engage in activities or hobbies that distract your mind and keep you occupied. Remember that you have likely experienced injections before and have come through them unharmed. It can be helpful to keep reminding yourself of the significant benefits of getting vaccinated. Stay focused on the purpose behind your decision—to protect your health, save lives, and restore a sense of normalcy to your life. If you have concerns about fainting, you can try applying the “applied tension” therapy technique. Tense the muscles in your arms, torso, and legs, and hold the tension until you feel warmth. Then, release the tension and wait for your body to return to normal. This technique may help prevent fainting during the vaccination process. Lastly, remember that the actual moment of receiving the vaccine is a brief and quick process that only takes a second. Keeping this perspective can help alleviate some of the anxiety associated with the needle itself. Overall, be patient and gentle with yourself throughout this process. Take it one step at a time and trust that you have the strength and resilience to face your fear of needles and receive the COVID-19 vaccine. While you’re at the vaccination site While waiting for your vaccination appointment, it’s important to find ways to distract yourself. Distraction can be highly effective in managing anxiety. If possible, bring a friend along for support or use headphones to listen to music or watch a video on your phone. The goal is to block out the current scene and keep your mind occupied. When it’s time for the injection, inform the nurse about your fear of needles. They are likely experienced in helping patients with this fear and may have helpful strategies or techniques to assist you. Notifying them can also alert them to the possibility of fainting, so they can take appropriate precautions. Before the injection, you can practice diaphragmatic breathing, which involves taking deep breaths into your diaphragm to promote relaxation. Squeezing a stress ball or engaging in any calming activity can also be beneficial. Continuing to listen to music or watch a video can help distract your attention during the procedure. During the injection, it can be helpful to avoid looking at the needle. Focus your attention elsewhere and give the needle as little space in your thoughts as possible. Remember, the procedure itself is brief, and by minimizing your focus on the needle, you can help reduce anxiety and discomfort. After your vaccine Congratulations! Overcoming a phobia is a significant achievement, and it’s important to acknowledge and celebrate your success. Dr. Gallagher suggests giving yourself a well-deserved pat on the back and treating yourself to something special as a reward. It could be purchasing an item you’ve been eyeing or indulging in a delicious meal from your favorite restaurant.

Sep 05

20 Stress Relieving Foods to Try if You’re Feeling Anxious

In the midst of accumulating work deadlines and a jam-packed social calendar, it can be challenging to find time to create a well-thought-out meal plan. However, when it comes to managing stress levels, the food we consume can play a crucial role in alleviating tension and promoting a sense of calm. Certain foods possess the potential to stabilize blood sugar levels or even positively impact our emotional responses. Below, you will find a list of 20 calming foods known for their stress-reducing properties, along with an explanation of why they can be beneficial in promoting relaxation and well-being. 1. Green Leafy Vegetables When stress hits, the temptation to opt for a cheeseburger may be strong, but choosing a green leafy vegetable-based lunch can be more beneficial. Green leafy vegetables like spinach, for instance, are rich in folate, which aids in the production of dopamine—a brain chemical associated with pleasure—and can contribute to a sense of calm, as noted by Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Moreover, a study published in the Journal of Affective Disorders in 2022 examined over 14,500 individuals and found a significant inverse relationship between depression and higher intake of selenium, zinc, and B vitamins, including folate. This implies that a higher intake of these vitamins and minerals was associated with a lower risk of depression. In addition, a study published in Frontiers in Psychology in 2018 explored the dietary habits of college students and discovered that on days when they consumed more fruits and vegetables, they tended to experience increased feelings of calmness, happiness, and energy. While it can be challenging to determine the cause-and-effect relationship between positive thoughts and healthy eating, the researchers observed that healthy eating appeared to predict a more positive mood the following day. 2. Seaweed For sushi enthusiasts, here’s some good news: that seaweed used to wrap your favorite sushi rolls offers additional benefits in relieving stress. Seaweed is notably rich in iodine, an essential mineral with various important functions in the body. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, highlights that seaweed is one of the few sources of this crucial mineral. The National Institutes of Health (NIH) recognizes seaweed as an excellent dietary source of iodine. Insufficient iodine levels can potentially lead to fatigue and depression. However, even a modest portion of seaweed salad, approximately a quarter cup, can provide over 275% of the daily value of iodine, according to Sass. By incorporating seaweed into your diet, such as enjoying sushi rolls wrapped in it, you can not only savor its delicious taste but also reap the potential stress-relieving benefits offered by its iodine content. 3. Avocado Including regular servings of avocado in your diet could potentially help curb stress eating by providing a sense of fullness and satisfaction. A study published in Nutrient Journal in 2014 investigated the effects of adding half an avocado to participants’ lunches. The findings revealed that incorporating avocado into the meal led to a 40% reduction in participants’ desire to eat more during the three hours following the midday meal. Additionally, the participants reported increased satisfaction and a decreased desire to eat for the subsequent three hours after consuming the avocado. This study suggests that avocado consumption may contribute to a feeling of satiety and help regulate appetite, potentially assisting in managing stress-related overeating tendencies. Adding avocado to your meals can not only offer its creamy and delicious flavor but also potentially support a more balanced approach to eating. 4. Beets Beets, with their high folate content, can contribute to stress relief. Folate is a vitamin known to play a role in supporting mental well-being. Cynthia Sass explains that consuming one cup of beets provides over 30% of the daily recommended intake of folate. Insufficient folate levels have been linked to symptoms such as mental fatigue, forgetfulness, confusion, and insomnia due to its involvement with the nervous system. Furthermore, several commonly used medications, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills, can deplete the body’s folate levels. By incorporating beets into your diet, you can take advantage of their folate content, potentially supporting optimal brain function, reducing the risk of associated symptoms, and promoting overall well-being. 5. Blueberries Blueberries, known for their abundance of nutrients and antioxidants, are often regarded as a powerhouse food. Heather Mangieri explains that when you’re experiencing stress, your body is engaged in an internal battle. The antioxidants and phytonutrients present in blueberries act as warriors, fighting on your behalf and enhancing your body’s response to stress. In addition, studies have demonstrated that individuals who consume blueberries tend to experience an increase in natural killer cells. These specialized white blood cells play a crucial role in immune function and are vital for counteracting stress, as Cynthia Sass points out. 6. Oranges Naval oranges, with their high vitamin C content, offer a significant portion of the recommended dietary allowances established by the National Institutes of Health (NIH). Vitamin C has been recognized by researchers for its role in the body’s stress response, as indicated in a 2020 study published in the Journal of Thoracic Disease. Cynthia Sass explains that vitamin C not only supports immune function, which can be compromised by stress, but also aids in reducing levels of the stress hormone cortisol. Elevated cortisol levels, if prolonged, can have detrimental effects on the body, including fatigue, cognitive difficulties, increased appetite, and weight gain, particularly in the abdominal area. 7. Oysters Aside from their reputation as aphrodisiacs, oysters have another reason to be admired—their high zinc content. Oysters are considered the food with the highest zinc concentration per serving, as recognized by the National Institutes of Health (NIH). Just six raw oysters provide approximately 32 milligrams (mg) of zinc, which is 400% of the recommended dietary allowance. Keri Gans, RD, explains that zinc plays a role in potentially reducing the body’s response to stress. Zinc is not only an antioxidant, which can strengthen the immune system and possess anti-inflammatory

Sep 05

Wellness Destinations That Are Perfect for People With Anxiety

The stress of traveling is real. Many people are afraid of traveling, and dealing with large crowds and using public transit in a foreign country may be stressful. And don’t even get me started on the effects of dietary shifts on the digestive system! However, if you travel to beautiful places like Maui’s beaches, Kyoto’s woods, or the North Island of New Zealand’s rolling hills, you may return home feeling more relaxed and at peace. More and more hotels include yoga, meditation classes, and “forest bathing” as part of their “wellness” packages to help guests relax and recharge during their stay. We’ve compiled a list of our most anticipated travel locations and health and wellness initiatives for the next year. Cape Cod, Massachusetts Cape Cod is one of the top East Coast summer destinations due to its pristine beaches and delicious seafood. But this area is also stunning in the off-season, when you can take advantage of cheaper rates, fewer visitors, and less bridge traffic. From January 11 to 13, 2019, guests of the renowned Chatham Bars Inn may take advantage of a holistic Girlfriends Getaway Package that includes 15% off spa treatments, a variety of wellness activities (such as meditation, yoga, and nature walks), and cooking workshops with the resort’s culinary staff. Visit the Cape Cod National Seashore whenever you’re in the area. You will return after a peaceful stroll down the 40 miles of Outer Cape shoreline, past scenic cranberry bogs and stunning lighthouses, feeling rejuvenated. Baja California Peninsula, Mexico This peninsula in Northwestern Mexico is situated between the Pacific and the Gulf of Mexico, so there is no shortage of beautiful beaches to enjoy. And if you’re looking for a wellness-focused vacation in Baja California, go no further than the exclusive One&Only Palmilla on the Sea of Cortez in Los Cabos. Together with wellness-focused travel agency Wanderwell, the resort has planned six trips for the coming year. The New Year, New You trip is January 11-13; the Vino & Vinyasa trips are March 8-10, May 10-12, and September 27-29; the Mindful Wellness trips are June 7-9; and the Eatwell Discovery trips are November 1-3. Spa days, yoga classes, and courses on mindful healing will all be available during these getaways. Mallorca, Spain Mallorca (especially the area surrounding Palma, the island’s capital) is known for its lively nightlife and larger beach resorts, but the island also has much to offer those who are more interested in relaxation or healthy activities. For instance, the Ashram Mallorca is situated on an olive estate close to Porto Sóller. This year, the firm will host three separate health retreats in April, May, and June. Hiking 3,000-foot peaks, kayaking, doing TRX and Pilates, and winding down with a calming yoga class—these are just some of the outdoor activities that will be featured on the itineraries designed to help you declutter your mind. The retreat is set in a beautiful home with a saltwater pool and breathtaking views of olive, lemon, and orange trees, and the vegetarian food is delicious and nutritious (plenty of fresh juices and vegetables). Peace at last. Maui, Hawaii Maui is a paradise for wellness-seeking adventurers, with activities ranging from snorkeling with sea turtles to climbing through volcanic craters at Haleakala National Park to surfing at Ho’okipa Beach. If you’re looking to splurge, the Andaz Maui at Wailea Resort has you covered with complimentary activities including outrigger canoe rides, guided kayak excursions, stand-up paddleboard instruction, and beachside yoga sessions. While you’re there, treat yourself to a relaxing service from the extensive menu at the Awili Spa and Salon. You may create your own special oil mixture to be used in massages and other treatments by opting for the Apothecary Blending Experience, which costs $55. Queenstown, New Zealand Aro Hā is a beautiful retreat center overlooking Lake Wakatipu in Queenstown, New Zealand that emphasizes the mind-body connection. The resort’s much-lauded retreats feature mindfulness-based components at every turn. (The literal translation of Aro H is “in the presence of divine breath.”) Yoga, functional strength training, massage, culinary workshops, and spa treatments are just some of the options available at these retreats. The vegetarian food is geared at improving digestive health, and the building was constructed with sustainability in mind. Santa Fe, New Mexico Anyone who has ever been to Santa Fe knows that there is a certain enchantment to the “City Different.” Santa Fe has always been a popular destination for those in the creative industries. Visit the Georgia O’Keeffe Museum, which has over three thousand pieces by the artist, to be inspired. Bandelier National Monument has almost 70 miles of trails where you may get some fresh air and learn about the history of the Ancestral Pueblo people while learning about their cave houses and ruins. Visit the Santa Fe Farmers Market and stock up on healthy, locally grown vegetables from more than 150 vendors. Retreat to the mind and body rejuvenating Ojo Santa Fe Spa Resort. Relax in the gardens or outdoor baths, learn to cook or meditate, or participate in a yoga or meditation session. Kyoto, Japan If you’re up for a journey to the Land of the Rising Sun, Travel & Leisure’s 2017 destination of the year, Kyoto has several options for you to unwind. Arashiyama Bamboo Grove, one of the most photographed spots in Kyoto, is also one of the greatest places to practice forest bathing, an immersive kind of meditation in nature, which is thought to have originated in Kyoto. The fall foliage is stunning, especially at the many temples and shrines that are only accessible to the public during this time of year. Relieve tension with a bath in a hot spring by booking a stay at a ryokan, a Japanese-style inn. Barnard, Vermont Everyone agrees that we should avoid Vermont throughout the year. The Green Mountain State is a year-round haven for outdoor enthusiasts, as it offers rejuvenating hiking in the summer, stunning fall foliage, and excellent skiing in the winter. Barnard, Vermont,

Sep 05

What you need to know about COVID-19 as we head into fall

Open this photo in gallery: Scientists are keeping a close eye on a new variant, BA.2.86, which is as different from today’s predominant strains as the original Omicron was from its predecessor, Delta.Spencer Colby/The Canadian Press COVID-19 infections are rising again in Canada, just as children return to school and adults prepare for indoor gatherings where respiratory viruses of all kinds spread more easily. Scientists the world over are also keeping a close eye on a new variant, BA.2.86, which is as different from today’s predominant strains as the original Omicron was from its predecessor, Delta. But experts say Canadians are better off preparing than panicking. The vast majority are safer from COVID today than in the early years of the pandemic, thanks to a combination of vaccine and infection-induced immunity. Here’s what everyone needs to know about COVID and other respiratory viruses as we head into the fall. The state of COVID now COVID infections and related hospital admissions are creeping up again, according to the Public Health Agency of Canada (PHAC). The number of hospital beds across the country occupied by COVID patients in the week ending Aug. 29 was 1,836, up from 1,723 the week before. Rates for people in hospital have been climbing slowly since the start of August, after six months of decline. Fortunately, only 60 of those patients – about 3 per cent – were sick enough to require an intensive-care bed in the most recent week. The virus continues to prey overwhelmingly on the elderly and immunocompromised. The test positivity rate, a useful barometer of COVID spread, is also rising. PHAC’s most recent epidemiological report put the rate at 11.6 per cent nationally, up from 8.4 per cent as of Aug. 5, and 5.7 per cent as of July 8. “That is an underestimate of what’s actually circulating in the community,” said Donald Vinh, an infectious-disease physician at the McGill University Health Centre in Montreal, because most people with mild or moderate COVID infections aren’t tested at labs any more. Wastewater testing is also pointing to an increase in infections, Dr. Vinh said. Sarah Otto, a professor of evolutionary biology at the University of British Columbia, suspects infections are up because our body’s defences are down. “Frankly, many of us have not had a vaccine for a very long time and have not had an infection for a long time,” Dr. Otto said. “So our immunity is really waning at this point and making us susceptible again.” Watching out for BA.2.86 What’s not behind the modest increase in COVID in Canada is BA.2.86, the new Omicron sublineage that has COVID researchers on high alert. So far only a single case has been identified in Canada, in a patient from British Columbia’s Fraser Health Region who had not travelled recently and wasn’t sick enough to be admitted to hospital. Scientists are concerned about BA.2.86 because its genetic sequence has more than 35 amino-acid changes from XBB.1.5, the sublineage that predominated until recently. The changes amount to an evolutionary leap that could help it evade immunity from vaccines and past infections. British officials cited BA.2.86 in their decision this week to start the country’s fall COVID and flu vaccination campaigns early on Sept. 11. Howard Njoo, Canada’s deputy chief public health officer, said officials are “hoping for the best, but preparing for the worst,” when it comes to BA.2.86. There are reasons for cautious optimism, according to Dr. Otto, who tracks the evolution of SARS-CoV-2 as a leader of CoVaRR-Net, the Coronavirus Variants Rapid Response Network. BA.2.86, which was first identified in Denmark last month, hasn’t spread like wildfire the way the original Omicron did when it emerged in late 2021, which suggests BA.2.86 may not have a transmission advantage over the predominant variants. As of Monday, just 37 cases from 10 countries have been reported to an international repository for COVID genetic sequences. “I think we are beginning to get signs that it’s really not spreading as fast as we feared at first,” Dr. Otto said. The next couple of weeks will tell the tale, she added. A “two-for-one” fall vaccination campaign Dr. Njoo said the goal for this fall’s vaccination campaign will be to offer flu shots and COVID boosters at the same time wherever possible. “If people come in, they can do a two-for-one. So that’s what we’re obviously pushing for.” Provincial flu-shot efforts usually begin at the end of October, but Dr. Njoo said some jurisdictions are looking at starting their dual campaigns a few weeks early. Canada’s National Advisory Committee on Immunization (NACI) recommended in June that all age groups for whom COVID boosters are approved should get one this fall if they’ve gone more than six months without a shot or an infection. Health Canada is currently reviewing submissions for new formulations of vaccines targeting the XBB.1.5 variant from three companies: Pfizer, Moderna and Novavax. Although XBB.1.5 has already been eclipsed by another XBB offshoot, EG.5, Matthew Miller, director of the Michael G. DeGroote Institute for Infectious Disease Research at McMaster University, predicted the reformulated shots will still hold up well against severe disease. “What we’ve repeatedly seen in studies that have looked at vaccine effectiveness at the population level is that even when there’s a mismatch of the vaccine antigen relative to the virus that’s circulating, time since last vaccination is the most powerful predictor of protection,” Dr. Miller said.