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Healthy Eating a Natural Remedy

Healthy Eating to Stop Anxiety & Panic Attacks a Natural Remedy

 

Prescription drugs are too often the treatment of choice for most people suffering from anxiety and panic attacks.  Often these drugs although often effective to a certain degree, present potential side effects and dangers over the long term. 

 

It is for this reason that before you do anything, look at your lifestyle and look at your diet. A hectic modern lifestyle can be difficult for both adults and children.  Activities such as work deadlines, interviews, school activities and social gatherings do not make life any easier.  However, having a healthy diet can help reduce feelings of stress, tension and nervousness? 

 

There are foods that help anxiety, but it also important to realize that there are foods that can contribute to your anxiety and panic attacks.  Let’s take a look at the healthy food but at the same time, understand that fried foods, high glycemic carbs, processed foods, unrefined sugars and alcoholic beverages may have a calming affect short term, but cannot help you when you are suffering from anxiety.

 

Foods That Cure Anxiety

 

Whole Grain Foods

These are not only good for your heart but can also have a calming effect on your mind.  They contain magnesium and tryptophan, both having a powerful effect on anxiety. In fact the Mayo Clinic recommends eating complex carbs such as brown rice, whole wheat bread and whole grain pasta to boost your brain’s production of serotonin, one of the ‘feel good’ chemicals that fights anxiety and helps you feel more in control.  So instead of reaching for those tempting simple carbs, like sugary delights when you are feeling anxious, grab a handful of whole grain crackers or perhaps a baked sweet potato instead.  

 

Berries

These are not only delicious fruit but are considered superfoods. Blueberries, raspberries, and strawberries all contain natural antioxidants and vitamin C, which help regulate and prevent increases in cortisol levels.  Cortisol is a stress hormone produced by your adrenal glands, and if too high can activate your stress response, raising your heart rate and blood pressure.  According to the Mayo Clinic, long–term effects of high levels of cortisol can increase your risk of heart disease, depression and sleep disorders.

 

Chocolate

This is a great comfort food. But, instead of indulging on that bar of milk chocolate, enjoy the healthier alternative pure dark chocolate without the added sugars or milks.  This can lower your levels of that stress hormone cortisol, as well as the harmful norepinephrine and epinephrine that can make you feel anxious, moody and panicky.  It also stimulates those ‘feel good’ chemicals that make you feel better. 

 

Almonds

Almonds contain zinc, a key nutrient for maintaining a balance mood, as well as containing both iron and healthy fats.  Healthy fats are important in a balanced diet, whilst low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and low energy levels.

 

Fish

When you are feeling anxious it is a good idea to make sure that your diet includes more of the omega-3 fatty acids which fish provides.  These types of fats do wonders for your body and your mind.  For those who are not seafood lovers, walnuts, pumpkin seeds and soybeans also include these wonderful fatty acids. Do not confuse the omega-3 acids with the harmful omega-6 fatty acids found in vegetable oils.  These can increase inflammation in the brain and cause mood imbalance. 

 

Herbal Tea

Recent studies have shown that there are a lot of calming teas that can help settle a worried or anxious mind.  In particular chamomile tea has been around for centuries and is well-known as a remedy for anxiety and insomnia. 

 

Tai Chi for Panic Attack Symptoms

Tai Chi is another popular traditional Chinese medicine that can be used for panic attack symptoms.  It uses relaxation techniques that anyone can use, irrespective of their health problems.

What is Tai Chi?

tai chi for healthy living It is sometimes called ‘meditation in motion’ although many of its followers, who have seen its amazing benefits, might call it ‘medication in motion’. Tai Chi, together with Gigong, is a mind-body practice that originated in ancient China as a ‘soft’ martial art. Today it is becoming increasingly popular in the West as a means of stress management, exercise, and healthy living. For this reason it can be used to treat panic attack symptoms.

Tai Chi follows a series of controlled movements or postures, designed to harmonize the circulation of “chi” around the body. “Chi” is a term from Traditional Chinese Medicine (TCM) used to describe an energy flow that pervades the universe and sustains the living beings within it. “Yin” and “yan” are regarded by TCM as the 2 essential forces of the universe.  Both complement each other completely and together form a perfect whole.  “Chi” circulates around the body to maintain the balance of “yin” and “yan”. When the flow of “chi” is disrupted, illness occurs.  By regularly practicing Tai Chi, you can strengthen and improve “chi” for heathy living.

What is Involved?

 tai chi and health and fitness for panic attackTai Chi is a safe, low-impact, slow motion, weight-bearing, aerobic exercise, (although relaxing). As you move, you breathe deeply and naturally, focusing your attention through meditation on your bodily sensations. Unlike most exercises, its movements are usually circular and never forced, the muscles are relaxed rather than tense, the joints are not fully extended or bent, and connective tissues are not stretched.  In other words, anyone can practice it, including the elderly, those on wheelchairs, those recovering from surgery and those suffering from depression.

Tai Chi usually starts with a five to 10 minute warm-up of easy motions where you focus on your breathing and body, awakening the flow of “chi”.  You then progress through a series of movements while you focus on your breathing and posture.  These movements will often last 25-30 minutes. Finally you end with a five to 10 minute cool-down using relaxation techniques.

Generally it is practised outdoors to take advantage of the surrounding energy of nature. Because you will be moving your body it is best to choose loose-fitting clothes that don’t restrict your movements.  You can practice barefoot or in comfortable, flexible shoes and you don’t need any fancy equipment.  You can practice standing, sitting or lying down.

Benefits

Although Tai Chi is slow and gentle, and unlike other aerobic exercises, doesn’t leave you breathless, it has a wide range of benefits, including treatment for panic attack.  These include:

  • Improved core strength, conditioning, coordination and flexibility – improvement in both lower-body and upper-body strength
  • Reduced pain and stiffness
  • Better balance and lower risk of falls
  • Better sleep because of its calming and relaxing nature
  • Greater awareness and better wellness – synchronizes the musculoskeletal and nervous systems

Treatment for Panic Attack Symptoms

Because of its calming and relaxation abilities, Tai Chi is useful for conditions caused by stress and anxiety, such as panic attacks.  By ensuring that you primarily focus on performing the body movements with grace and poise, you exercise the body and clear the mind – perfect for treatment for panic attack symptoms.

Special Considerations

tai chi for healthy living

If you have a limiting musculoskeletal problem or medical condition, or take medications that make you dizzy or lightheaded, it is best to check with your doctor before you start.  Chances are that the doctor will encourage you to try it because its gentle nature and safety record make it one of the best relaxation techniques for panic attacks.

 

Where Do I Go to Learn?

It is possible to learn yourself using the books and videos that are available.  However, most practitioners recommend that you join a class and learn from an experienced teacher who is able to guide you accordingly. If you are unsure if it is for you, consider observing a class and talk to the instructor. Ask them for advice on treatment for panic attack.

This is one of the best relaxation techniques available. Its gentle nature makes it easy to practice by anyone, no matter what level of fitness.  Tai chi does not follow the ‘no pain, no gain’ philosophy of many other forms of exercise.  In fact, if it hurts, you are trying too hard.  It is a wonderful form of mental and physical stimulation and great for overall health.  Like yoga, iti is great for stress reduction and relaxation. Enjoy its peaceful movements to promote your own healthy living and for panic attack symptoms.

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DVD HIGHLIGHTS: – 8 customized lessons to learn the Yang style Tai Chi 24 form 
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Health Tips to Avoid Alzheimer’s

The connections between mental and physical health and stress cannot be denied. Studies and research have shown links between stress and various health issues. Some of the health issues linked to stress are reduced blood sugar levels, alterations in your brain’s chemistry, high blood pressure, increased inflammation, immune function and most recently Alzheimer’s.

How Stress is Related to Alzheimer’s
Argentina researchers have recently shown evidence that suggest stress may be a trigger for Alzheimer’s disease. The researchers studied two groups of people with similar demographics and found the stresses experienced by the Alzheimer’s group involved:

  • a family member being diagnosed of a chronic / severe illnessf
  • financial problems such as ‘pension shock’
  • car accidents
  • violent experiences
  • bereavementbereavement

How Disease is Caused by Stress
Stress hormones such as cortisol are released by your body when you are experiencing acute stress. These hormones prepare your body to flee or fight the stressful event. Research presented by APS (American Psychosomatic Society) in Miami, Florida found that mulling over a stressful incident is likely to increase your C-reactive protein level which is an inflammation marker in your body. Inflammation is considered to be the hallmark of most diseases like Alzheimer’s, cancer, heart disease and diabetes.

Health Tips to Reduce Work Related Stress
Studies and research have shown that the leading source of stress in people’s lives is work. A recent survey showed that the five health tips used to reduce work related stress were:

how to deal with stress

  1. Improvement of communication skills
  2. Incorporation of relaxation exercise during a working day
  3. Learning to ignore or handle interruptions
  4. Keeping your work space organized and clean
  5. Addition of personal touches to your work space like live plants, art or photographs

Health Tips To Deal with Stress
healthy livingAs much as you are not able, nor is it advisable, to completely avoid stress in your life, you can provide your body with the tools that compensate for the bioelectrical short-circuiting that occurs when you are anxious. Energy psychology techniques such as EFT (emotional freedom techniques) can help you reprogram how your body reacts to stressors that are unavoidable in everyday life.  This in turn will reduce the chances of you experiencing negative health effects. Crucial release valves that can help you control your stress are many including meditation, getting enough sleep and regular exercise.

Health Tips for Avoiding Alzheimer’s Disease
When you have an optimized nutrition plan, you will not only treat and prevent virtually all chronic degenerative diseases such as Alzheimer’s, but also maintain a healthy brain and body function. Renowned neurologist Dr. David Perlmutter explained in a recent interview that Alzheimer’s is a disease that is mainly brought about by lifestyle choices. The two main causes are excessive gluten and sugar consumption.

Another major factor that is contributing to Alzheimer’s is the increased consumption and development of GE (genetically engineered) grains. These are currently pervasive in the majority of processed foods sold in the United States. The best way to avoid Alzheimer’s is by leading a healthy lifestyle.

Healthy Living Meanshealthy food

  • Avoiding statin and anticholinergic drugs
  • Challenging your mind everyday
  • Consumption of blueberries
  • Avoiding flu vaccinations
  • Exercising often
  • Avoiding aluminum
  • Eating a diet that is rich in folate and nutritious
  • Vitamin B12
  • Keeping your fasting insulin levels below three
  • Safe sun exposure to optimize your Vitamin D levels
  • Increasing your magnesium levels
  • Reducing your calorie consumption
  • Increasing healthful fats consumption. This should include animal based omega 3
  • Gut flora optimization
  • Avoiding casein and gluten (mainly pasteurized dairy and wheat, but not dairy based fat such as butter)
  • Avoiding fructose and sugarexercise for healthy living

Alzheimer's Disease is a debilitating disease and sadly no known cure for this disease has been found.  The treatments available are of little benefit although there has been advancement over the years.  We all can be sure however, that dealing with stress and enjoying healthy living is one of the best ways to prevent it.