Tag: Health Care

Sep 05

9 Surprising Memory Loss Causes Later in Life

Genetics and aging are significant factors that contribute to memory loss and dementia, which refers to the decline in cognitive functions such as thinking, remembering, and reasoning, as highlighted by the National Institute on Aging (NIA). It is estimated that around one-third of individuals aged 85 and older may experience dementia, underscoring the importance of recognizing early signs and risk factors associated with the condition. While Alzheimer’s disease is the primary cause of dementia, there are other conditions that can also lead to memory and cognitive impairments. Although the exact causes of cognitive issues are not fully understood, researchers have identified several factors that are associated with an increased risk of dementia. Interestingly, some of these factors, such as depression, can both contribute to the development of dementia and serve as potential indicators of the condition. Therefore, it is crucial to be vigilant and address these risk factors and signs early on for optimal management and support. Poor Sleep Poor sleep has various detrimental effects on the brain, and prolonged sleep disturbances may contribute to processes that increase the risk of Alzheimer’s disease. In addition to Alzheimer’s, other sleep-related issues such as insomnia, sleep apnea, inadequate sleep duration (less than 5 hours or more than 10 hours per night), and overall poor sleep quality have also been associated with an increased risk of dementia, as stated in an August 2018 publication in Sleep Medicine Reviews. Interestingly, Alzheimer’s disease itself can further disrupt sleep patterns, exacerbating symptoms of the condition. A July 2020 report published in Lancet Commissions highlights the bidirectional relationship between Alzheimer’s and sleep disturbances, indicating that disrupted sleep can negatively impact the symptoms and progression of the disease. Taken together, these findings underscore the crucial role of sleep in brain health and emphasize the importance of addressing sleep issues as a potential risk factor and target for intervention in preventing or managing dementia and Alzheimer’s disease. Loneliness Social isolation has been identified as a potential contributor to the decline of certain cognitive functions, including memory. On the other hand, engaging in social activities and having larger social networks in later life have been associated with better cognitive functioning, as noted in an August 2019 review published in the Journal of Alzheimer’s Disease. It is important to consider that social isolation may not necessarily cause dementia, but could be an early symptom of the condition. The March 2021 review published in Alzheimer’s & Dementia suggests that individuals experiencing memory loss may withdraw from social interactions due to challenges in participating in hobbies or keeping up with their interests, potentially leading to social isolation. These findings highlight the potential protective effects of socializing and maintaining social connections in maintaining cognitive health. While the relationship between social isolation and dementia is complex and may involve bidirectional influences, prioritizing social engagement and maintaining social networks may contribute positively to cognitive well-being. Head Injuries Head injuries, or traumatic brain injuries (TBIs), have been associated with an increased risk of dementia, as highlighted in the March 2021 review. This risk is particularly elevated in individuals who have experienced multiple TBIs or a severe TBI, as indicated by an April 2018 study published in Lancet Psychiatry. The exact mechanisms underlying the link between head injuries and dementia are not fully understood and may vary depending on the severity of the injury, as suggested by a September 2018 study published in JAMA Neurology. Further research is needed to better comprehend the specific reasons why head injuries contribute to the development of dementia. It is important to prioritize prevention and proper management of head injuries, seeking medical attention and following appropriate protocols for evaluation and treatment. Taking steps to minimize the risk of head injuries, particularly repeated or severe ones, can potentially help reduce the associated risk of developing dementia. Air Pollution Exposure to air pollutants, as indicated by the August 2019 review in the Journal of Alzheimer’s Disease, has been associated with an increased risk of dementia. Specifically, high levels of PM2.5 (particulate matter) and NO2/NOx (harmful gases) in the air can lead to brain inflammation. PM2.5 refers to tiny particles in the air that can originate from various sources including power plants, construction sites, and fires, according to the United States Environmental Protection Agency (EPA). On the other hand, NO2/NOx are gases emitted from burning fuel in vehicles and power plants, also per the EPA. Exposure to high levels of NO2 can result in respiratory issues such as asthma, as highlighted by the EPA. Furthermore, PM2.5 air pollution has been linked to various health problems, including heart disease, kidney disease, high blood pressure, and type 2 diabetes, as stated in a November 2019 study published in the journal JAMA Network Open. Reducing exposure to air pollutants, such as through improved air quality regulations, minimizing personal exposure in polluted areas, and using air filtration systems, may play a role in mitigating the associated health risks, including the potential impact on dementia. Heavy Alcohol Use and Smoking Heavy alcohol use, as noted in the July 2020 report, can lead to changes in brain structures that may contribute to cognitive issues. Drinking more than 21 units of alcohol per week (equivalent to about two bottles of wine) can increase the risk of cognitive decline. However, there is no evidence to suggest that light or moderate drinking has detrimental effects on cognitive functioning later in life. A review published in January 2019 in the journal Alzheimer’s Research & Therapy proposed that reducing alcohol consumption could be a strategy for preventing dementia, although further research is needed to establish a definitive link. It is generally recommended to limit alcohol intake to about 14 units per week (equivalent to approximately 6 pints of average-strength beer), spread out over multiple days. Smoking is also associated with an increased risk of dementia. However, quitting smoking has been shown to potentially reduce this risk, as indicated by a September 2018 study published in the journal Annals of Clinical and Translational Neurology. Quitting smoking

Sep 05

How to Go Back to Sleep After Waking up With Anxiety

Experiencing anxiety in the middle of the night can disrupt your sleep and make it challenging to fall back asleep. The connection between anxiety and sleep is significant, as anxiety can exacerbate sleep disorders like insomnia, while insufficient sleep can also worsen anxiety symptoms. When nighttime worries strike, it’s crucial to take proactive measures to manage anxiety and promote better sleep for your overall well-being. Why Would Anxiety Cause Someone to Wake Up in the Middle of the Night Stressful life events and anxiety can lead to a state of heightened mental and emotional arousal called hyperarousal. This can disrupt your body’s natural fight-or-flight response, which is regulated by hormones like noradrenaline (norepinephrine). Normally, in the morning, your brain releases more noradrenaline, which keeps you awake and alert. However, when stress is present during the day, it can disrupt your sleep at night, particularly if your sleep is vulnerable to stress. This can result in an increase in noradrenaline levels during the night, leading to sudden awakenings with feelings of anxiety and difficulty returning to sleep. Various mental disorders associated with anxiety or stress can contribute to sleep difficulties.These include: The Vicious Cycle of Anxiety During Sleep An intricate relationship exists between anxiety and sleep, often leading to a vicious cycle. Waking up with stress, worry, and anxiety can make it challenging to fall back asleep, creating more anxiety as you wonder if you’ll ever get the rest you need. During sleep, different stages, including REM (rapid eye movement) sleep, play a role in processing emotions and adapting to stressful events. REM sleep influences how we remember details and can help reduce emotional responses when recalling stressful experiences over time. It also affects autonomic functions such as breathing and heart rate. For instance, in the early days after the loss of a beloved pet, intense stress and grief may be experienced, resulting in tears and shortness of breath. However, as time passes and sleep aids in the processing of grief, emotions tend to become less intense. Eventually, the emotional response when thinking back on the loss diminishes. Conditions like anxiety disorders, post-traumatic stress disorder (PTSD), or sleep disorders can disrupt sleep patterns, including the amount of REM sleep obtained. This reduction in REM sleep can impede emotional recovery from challenging events, further perpetuating the cycle of lost sleep and heightened anxiety and stress. To break this cycle, it is important to prioritize healthy sleep habits. The Centers for Disease Control and Prevention (CDC) recommends adults aim for at least seven hours of sleep per night. Signs that you may not be getting enough sleep include difficulty staying awake during the day, impaired concentration and focus, emotional instability, slower reaction times, and difficulties with decision-making and problem-solving. How to Avoid Anxiety at Night Managing anxiety effectively can significantly improve your sleep. Here are some strategies to help you reduce anxiety and stress: How to Go Back to Sleep Once You Wake Up If you suspect that anxiety is waking and keeping you up at night, it’s important to be aware of the typical signs and symptoms associated with panic attacks. These can include racing and intrusive thoughts, feelings of fear and loss of control, an elevated heartbeat, sweating, chills or hot flashes, shortness of breath or chest pain, nausea or abdominal pain, dizziness or faintness, and numb or tingling sensations in the body. Experiencing these symptoms during the night can jolt you awake and make it difficult to fall back asleep. Even if you’re not having a full-blown panic attack, anxiety symptoms such as persistent worry, muscle tension, restlessness, and fatigue can still keep you up at night. The racing thoughts and fixations on worries can prevent you from finding calm and relaxation necessary for sleep. To further help you reset and go back to sleep after waking up with anxiety, consider the following techniques: When to See a Healthcare Provider Seeking help from a healthcare provider is essential when experiencing anxiety and sleep difficulties. Here are some reasons to consider reaching out to a healthcare professional: Remember, seeking help is a sign of strength and a proactive step towards better mental health. A healthcare provider can assess your situation, provide an accurate diagnosis, and develop a comprehensive treatment plan to help you manage your anxiety and improve your sleep. Recap Anxiety upon waking up can indeed disrupt sleep and exacerbate worries and fears. Managing anxiety and finding ways to fall back asleep are crucial for maintaining overall health and well-being. It’s important to monitor your sleep patterns and ensure you’re getting sufficient rest. If you suspect you have a mental health disorder or if your anxiety is persistent and significantly impacting your daily life, seeking help from a healthcare professional is important. They can provide a proper diagnosis, offer appropriate treatment options, and support you in managing your anxiety and improving your sleep. Remember that taking care of your mental health is just as important as taking care of your physical health. Seeking professional help is a positive step towards understanding and addressing your anxiety and sleep concerns.

Sep 05

How to Cope With Coronavirus Anxiety and Panic

The COVID-19 pandemic has brought numerous uncertainties and unknowns, leading to a sense of fear and anxiety. The fear of the unknown can be overwhelming because it reminds us that we have limited control over the situation, which triggers the fight-or-flight response. This heightened state of awareness and stress can lead to panic and anxiety as we grapple with the uncertainty of what may happen. According to experts, this feeling of powerlessness can result in different responses. Some individuals may adopt a defeatist attitude, feeling that they have no control over their lives, which can contribute to anxiety or depression. Others may feel compelled to take action to regain a sense of control, even if the actions are not necessarily productive or helpful in the given situation. Engaging in activities or behaviors to regain control may provide temporary relief or a sense of empowerment, but it may not necessarily address the underlying anxiety or resolve the uncertainty. In some cases, it may even exacerbate the anxiety. It is important to be mindful of the actions we take and evaluate whether they are truly beneficial or if they are driven by a need to regain control in a situation where control is limited. During times of uncertainty, it is crucial to prioritize self-care, maintain healthy coping mechanisms, and seek support from loved ones or mental health professionals. Accepting that there are certain aspects beyond our control and focusing on what we can manage can help alleviate anxiety and provide a sense of stability in uncertain times. Panic is caused by anxiety or a need for control The experience of panic is driven by the need to regain control, which can be intensified by social contagion and external influences. When faced with uncertain situations like the COVID-19 pandemic, panic can be triggered by the collective behavior of others and the constant stream of negative information in the media. This panic response is often characterized by a lack of clear thinking and irrational behavior, as exemplified by the rush to stock up on toilet paper, which is not actually in short supply. For individuals who already have anxiety, COVID-19 can serve as a significant trigger. Seeking concrete answers in the midst of uncertainty can amplify anxiety, and even minor triggers such as a sneeze or hearing about job losses can contribute to heightened worry and anxiety. It’s important to recognize that anxiety is a common experience for many people during these challenging times. The definition of clinical anxiety involves excessive anxiety and worry occurring on a regular basis for an extended period. Given the current circumstances, it is likely that a significant portion of the population meets this criteria. However, it’s crucial to understand that excessive worrying does not effectively alleviate fear or uncertainty. Trying to constantly control or seek reassurance about feared outcomes is unlikely to provide genuine relief. Instead, it’s important to cultivate acceptance of uncertainty and learn to be comfortable with not knowing all the answers. Here are some suggestions to help cope with the unknown and foster a more positive outlook: Slow down your thoughts by organizing them Anxiety often leads to racing thoughts and impulsive actions, but worrying is not an effective solution when faced with uncertainty. Dr. Brewer emphasizes the importance of slowing down the body and mind. With the rapidly changing circumstances, it becomes crucial to create space for clear thinking and planning. Dr. Yeager suggests practicing deep breathing to calm the mind and slow down thoughts. Engaging in the act of writing, whether it’s making to-do lists or jotting down thoughts in a notebook or document, can help shift focus to concrete tasks and regain a sense of control. By breaking down responsibilities into manageable steps, anxiety can be mitigated, and a logical approach can be adopted. To alleviate uncertainty, Dr. Ivankovich suggests contemplating various scenarios and considering possible responses. Although we cannot fully predict or prepare for the unknown, we can take proactive steps and implement measures within our control to the best of our abilities. It’s essential to acknowledge what actions can be taken in the present and let go of concerns that are beyond our influence. By focusing on one task at a time, prioritizing logical actions, and accepting the limits of control, individuals can reduce anxiety and navigate uncertain situations more effectively. It’s important to cultivate a mindset that embraces adaptability and resilience, allowing us to respond thoughtfully to each situation as it arises. Reach out to others for help and other perspectives If you’re struggling with anxiety, reaching out to a therapist can be beneficial. Many therapists are currently offering short-term assistance for free, and there are text-based tools and therapy apps available that can be accessed during the COVID-19 crisis. Talking to friends or a partner about your anxieties can also provide a helpful reality check. They may offer a different perspective or help you reframe your thinking. Dr. Yeager emphasizes that uncertainty is a shared experience for everyone at this time. Coping with uncertainty involves using lists, processes, and seeking support from others. It’s akin to playing chess, where you can only plan a few moves ahead because circumstances can change rapidly. Being willing to control what you can and adapt when necessary is essential in managing uncertainty effectively. Stop checking the news so much Constantly exposing yourself to the 24/7 news cycle can contribute to increased anxiety. Dr. Brewer explains that the brain treats the news like a casino, where the uncertainty of when the next big story or update will come creates a dopamine-driven anticipation. This intermittent reinforcement schedule can be addictive. To manage anxiety, it’s recommended to limit checking the news to two or three times a day to receive updates that are similar in scale. If negative headlines continue to trigger anxiety, it may be helpful to disconnect from live updates. Dr. Brewer suggests relying on credible sources such as the World Health Organization (WHO) or the Centers for Disease Control and Prevention

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

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,

Aug 28

Why People Die by Suicide and How To Prevent It From Happening?

Suicide stands among the top 10 leading causes of mortality in the United States, a sobering statistic that translates to one life lost every 11 minutes. Yet, the realm of suicidal ideation, encompassing the haunting presence of thoughts and impulses driving one towards self-destruction, extends even further. While annual suicides tally in the tens of thousands, it’s essential to recognize that millions more grapple with the darkness of suicidal contemplation, planning, or survival after an attempt. Delving into the intricate web of motivations underlying suicide and suicidal ideation is a multifaceted endeavor. While understanding the “why” behind these tragic experiences represents just one facet of a comprehensive approach to suicide prevention, it serves as a critical cornerstone. By comprehending these underlying factors, we can foster a more compassionate response to those enduring suicidal thoughts, extend solace to those bereaved by suicide, and gain a deeper empathy for the anguish woven into the fabric of suicidality itself. Why We Don’t Say ‘Commit’ Suicide Our choice of language when discussing suicide carries profound implications. An illustrative instance lies in the transition away from using the term “committed suicide,” which, although previously common, now faces criticism from experts. Instead, they advocate for more neutral expressions like “died by suicide” or “took their own life.” This shift recognizes that employing “committed” in this context can perpetuate stigma, unjustly attaching a criminal connotation to the act of dying by suicide. Likewise, it’s imperative to abandon phrasings like “successful” or “unsuccessful” when referring to suicide attempts. Surviving a suicide attempt isn’t a measure of failure, just as dying by suicide isn’t an accomplishment. Using straightforward terms, such as stating whether the individual died or survived following an attempt, reframes the conversation with accuracy and sensitivity. When addressing a person’s suicide, another crucial guideline involves refraining from divulging specifics regarding the method employed, such as the exact manner of death. Sharing these details has been linked to the concerning phenomenon of suicide contagion, wherein one suicide can trigger a chain reaction of further suicides. Recognizing the potential implications, it is advisable to exercise caution and mindfulness when discussing the circumstances surrounding suicide. Being At Risk for Suicide The intricate nature of suicide lies in its multi-faceted composition, where no single determinant can reliably predict who will ultimately succumb to it. Nonetheless, discerning potential indicators of suicidal ideation and implementing screenings can illuminate the risk landscape with more clarity. It’s vital to debunk the misconception that suicide stems from weakness, a character flaw, or selfishness. Such stigmatized attributions only perpetuate misunderstanding and may deter individuals grappling with suicidal thoughts from seeking help. Instead, the intricate tapestry leading to suicide typically weaves biological, environmental, and social threads, rendering the affected individual more susceptible to thoughts of self-harm. Among the factors at play, some are noteworthy, including the experience of a family member’s suicide, ready access to means capable of causing harm, and the societal stigma encircling mental health struggles that may hinder seeking assistance. The exploration of suicide and its prevention remains an evolving journey, necessitating ongoing research to unearth its intricacies and potential strategies for averting its devastating outcomes. As our understanding deepens, additional factors may come to light, further enriching our grasp of this complex issue. Reasons People Choose This Unraveling the precise motives behind a suicide death is often an intricate endeavor. However, by listening to the narratives of individuals who have battled suicidal ideation or made suicide attempts, we gain a glimpse into the complex web of factors that contributed to their distress. Here are the insights we’ve gleaned: Mental Illness The interplay between mental illness and suicide risk is a nuanced landscape, defying easy categorization. This intricate dynamic becomes clearer when we examine how mental illness intersects with an individual’s overall quality of life. Within this context, several pathways through which mental illness can contribute to suicidal tendencies emerge: 1. Disparities in Access to Mental Health Care: Unequal availability of mental health care and treatment can exacerbate the risk of suicide for those struggling with mental illness. Limited access can hinder timely intervention and support. 2. Social Isolation and Lack of Support: Feeling socially disconnected or devoid of a reliable support network can magnify vulnerability to suicidal thoughts. A sense of isolation can amplify distress, creating a fertile ground for despair. 3. Isolation and Loneliness: The emotional burden of isolation, loneliness, or being misunderstood can culminate in a heightened risk of suicide. The absence of meaningful connections may intensify the struggle. 4. Struggles in Maintaining Relationships: Challenges in sustaining relationships due to mental health issues can contribute to the perception of isolation and fuel suicidal tendencies. 5. Impacted Quality of Life: Diminished quality of life resulting from amplified stressors, such as the inability to maintain employment due to mental health challenges, can further exacerbate vulnerability to suicide. 6. Impulsivity and Borderline Personality Disorder: Some mental health conditions, like borderline personality disorder, may be characterized by heightened impulsivity, amplifying the risk of impulsive actions, including self-harm. 7. Varied Mental Health Conditions: While conditions like depression and substance use disorder are often linked to suicide risk, other mental health conditions such as anxiety disorders, eating disorders, and personality disorders can also elevate the likelihood of suicidal tendencies. In essence, the relationship between mental illness and suicide is intricate, often influenced by a cascade of interconnected factors that shape an individual’s emotional landscape and overall well-being. Recognizing this complexity underscores the significance of comprehensive mental health support, destigmatizing conversations, and fostering a society where those struggling receive the care and understanding they deserve. History of Trauma The impact of trauma can reverberate significantly regardless of one’s age, but childhood trauma emerges as a particularly potent long-term precursor to suicide risk.4 Childhood trauma encompasses a range of distressing experiences, such as emotional neglect, physical abuse, parental loss, sexual assault, and bullying. Disturbingly, these risk factors accumulate, magnifying the likelihood of suicide attempts with each traumatic life event endured. The repercussions of trauma aren’t confined to their initial

Aug 28

‘Election Stress Disorder’ Is Real—Here’s the Causes, Signs, and Coping Mechanisms You Can Use

People on both sides of the political divide are feeling tense, anxious, and overwhelmed right now. By this juncture, we find ourselves navigating a global pandemic that has persisted for over six months. While grappling with the challenges posed by the Covid-19 situation, individuals have likely developed strategies to cope with the associated anxieties. However, an additional factor is at play—an ongoing presidential election that has served to polarize families and communities, arguably generating more intense anger and frustration than previous electoral cycles. This has led individuals to express their emotions on various social media platforms, using them as outlets to convey their heightened agitation over the election and its preceding events. Various individuals have shared their sentiments, with one person noting, “The stress from the election has turned me into a culinary enthusiast,” while another lamented, “I wish my body didn’t react to stress in this manner.” Expressions like, “This current presidential election is wreaking havoc on my well-being,” further underscore the emotional toll. In recent times, the term “election stress disorder” has emerged to encapsulate the prevailing sentiment surrounding the impending election. However, it is crucial to delve into the concept’s specifics and determine whether “election stress disorder” holds a credible standing as a medical diagnosis. Presented below is essential information to illuminate this matter. Where Did the Term ‘Election Stress Disorder’ Come From? The origins of the term can be traced back to 2016 when Steven Stosny, PhD, a psychologist renowned for his work on compassion, anger, and relationships, introduced it to the public discourse. Stosny employed this term within an article published in The Washington Post. Within the article, he revealed his own experiences of being “overwhelmed” by an influx of “distress calls” from his patients during the 2016 election cycle. He pointed out that the ceaseless stream of election-related news was not only inducing stress in his patients but was also encroaching upon their personal lives. Subsequently, the term gained traction and found resonance among other individuals. Its usage has become more commonplace, particularly gaining momentum when the intensity of the 2020 election escalated as autumn set in. What Is Election Stress Disorder? It’s important to clarify that “election stress disorder” is not a formally recognized medical diagnosis. Nevertheless, individuals can certainly experience significant levels of stress surrounding elections, particularly those with high stakes. Monifa Seawell, MD, a board-certified psychiatrist based in Atlanta, emphasizes that elections are pivotal events with far-reaching consequences, impacting not only immediate communities but also states and the nation as a whole. Driven by these implications, the intensity of emotions can escalate. The current election has been marked by its notably intense nature. Thea Gallagher, PsyD, who serves as the clinic director at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania’s Perlman School of Medicine, points out the prevalence of negative themes, including personal attacks and an overarching atmosphere of negativity. Tuning out such influences becomes challenging. The precedent for this heightened election-related stress exists. Findings from the 2016 Stress in America survey, conducted by the American Psychological Association, revealed that 52% of Americans considered the 2016 presidential election a “very” or “somewhat significant” source of stress in their lives. Evidently, a similar level of stress has resurfaced. Dr. Gallagher notes that this sentiment is increasingly manifesting on social media, with instances of friends and family members drawing relational lines based on voting choices. This social dynamic can indeed become overwhelming. In this election, the political landscape has demonstrated an unprecedented level of polarization, according to Craig A. Smith, PhD, an associate professor of psychology and human development at Vanderbilt University. The adversarial nature between the two sides, coupled with the tendency to vilify opposing positions and leadership, contributes to the perception of an essential cultural clash. Dr. Smith contends that viewing the election as a critical battle in this cultural divide can lead to heightened stress due to its potential impacts on daily life, livelihood, and core values. As such, the election’s potential outcomes can evoke extreme stress. What Does Election Stress Disorder Look Like? Stress stemming from the election can manifest in individuals much like stress arising from any other source, as Dr. Seawell explains: “It can disrupt your regular routine and create a sense of imbalance.” This disruption may lead to sleep difficulties, triggered by concerns over debate discussions, or a sense of mental preoccupation driven by election-related news. Dr. Seawell notes that election-related stress could materialize as an apprehension of missing out on the latest updates, potentially prompting frequent checks for news alerts on your phone. Dr. Gallagher underscores that this stress could also manifest as heightened irritability and moodiness. She further highlights that individuals might experience anxiety when interacting with people holding differing political viewpoints, due to concerns about sensitive topics arising in conversation. How To Cope With Election Stress Disorder Addressing this situation can be approached in several ways. According to Dr. Smith, one approach is to take proactive steps to contribute to the desired outcome of the election. This might entail volunteering for causes aligned with your values, participating in campaigns for your preferred candidate, or engaging with organizations that promote voter engagement. While pursuing these actions, it’s crucial not to disregard the broader aspects of your life. Dr. Seawell advises finding a harmonious balance between active political involvement and maintaining a diversified lifestyle that encompasses various interests and activities. A second strategy involves consciously taking breaks when you sense that election-related news or discussions are becoming overwhelming. Dr. Smith suggests disconnecting from the news cycle and engaging in activities such as spending time with loved ones (virtually or in person), indulging in non-political reading, or watching a movie. Dr. Gallagher recommends refraining from getting involved in online arguments on platforms like Facebook or Twitter, as these exchanges can often be fraught with negativity due to the anonymity factor. She suggests actively avoiding such stress-inducing interactions to preserve your mental well-being. In the grand scheme of things,