11 Everyday Tips to Relieve Stress and Anxiety

How to kick stress and anxiety out of your life?

In today’s world, the rat race to stay ahead of the game has burgeoned to an overwhelming degree. So much so we have got caught up in an endless cycle of work, work and well, more work. We are not robots so it is natural to fall in stress and anxiety due to such unbalanced life. There are many causes of stress; it can just be an exam, an interview waiting for you, or some family, financial and social issues. Such attacks of anxiety and stress filled me too during medical entry test examination but I learned to fight it. I’m passing the same knowledge to you because I understand how important it is to pull oneself out of this rut. Such scenarios can be destructive physically as well as mentally so, we need to fight them. I compiled a list of coping techniques and placed them in my study to help me through the tough times. I assure you these are going to be worth your efforts because, for me, these always work.

1) Learn to stay calm

Take deep breaths for 10-20 seconds when you come across any unlikely situation. Tell yourself that, “everything’s going to be ok soon” no matter what the situation is. Accept things and keep it in mind that no loss is bigger until you learn from it.

2) Today and Now

Think of today, focus on the present. The past is gone, you can’t do anything about it. It’s over and it’s not coming back. No use of wallowing in the gutter of regret.  Future worries will only intensify the situation. Realize it! Try to adopt the living-in-the-moment attitude and work on the skills you are better in. the first step to getting ahead is getting started.

3) Exercise daily

Exercise daily for at least 20-30 minutes. It will make you look better and live better. When we exercise, our body release a happy hormone known as “Endorphin” which gave a feeling of euphoria and happiness.

4) Look what you eat

Keep caffeine, sugars and fat intake to a minimum. Avoid eating fried food. Learn self-control and eat a well-balanced diet.

5) Find your motivation

Look for a motivation and keep it in front of your eyes. Motivation can be anything, a person, a dream or even a quotation. Find the thing that motivates you and hold on tight.

6) Smile and Laugh more

Every person deserves to be happy so do you. Avoid using social networking applications as they only result in even more disappointment. Spend some quality time with your family and friends and give yourself a break. Spread smile, everywhere you go. You’ll feel good. Life is what you make it.

7) Manage your routine

Wake up early. Make a schedule and manage your time effectively. Prioritize things and tasks accordingly.

8) Keep a gratitude attitude

Sit back, relax and think about all the good things you have in your life. Be grateful for these things. Stop taking things for granted. Smile because you are living a life better than others. Look around you; you’ll be surprised how lucky you are.

9) Swallow your anger and bad thoughts

Acceptance is a key to coping anxiety and stress. Start accepting things you can’t change. Stop thinking negative, it won’t get you anywhere. Practice anger management. When you get angry, change your posture. Sit, if you are standing and lie down if you are sitting. It helps a lot. Don’t vent your anger on others, take the high road.

10) Adopt a Hobby

Just involve in something that you like to do and make it your hobby, then regularly give some time daily to your hobby, the hobby can be anything from sports to pet keeping and plantation to jogging, believe me, this is a very effective stress buster technique.

11) Never Give up

Last but not the least, do your best and leave the rest. You can’t win them all, people. You can only give your 100%, the rest isn’t in your hands. Kill that fear of failure residing within you that don’t let you compete. Effort is all that matters. If you change your perspective to look at your problems and take them as challenges, believe me, you can achieve anything. Attitude is everything so develop an optimistic approach to look at things because it’s your choice to decide where and how to end up.

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Panic Attacks - Symptoms, Causes and Cure etc

A panic attack is a sense of surprising and extreme anxiety. Panic attacks also can have physical symptoms consisting of shaking, feeling disorientated, nausea, rush feeling, abnormal heartbeats, dry mouth, breathlessness, sweating and dizziness.

Signs and signs and symptoms of Panic attacks:

The signs of a panic attack are not dangerous, however can be very frightening. They could make you feel as though you are having a coronary heart attack or that you are going to collapse or even die. Most panic attacks range somewhere from 5 minutes to half an hour.

• ·              Shortness of  breath or hyperventilation
• ·           Heart palpitations or fast and irregular heart beats
• ·        Chest pain or burning sensation
• ·        Trembling or shaking
• ·        Choking feeling
• ·        Feeling unreal or detached from your environment
• ·        Sweating
• ·        Nausea or dissatisfied belly
• ·        Feeling dizzy, mild-headed or faint
• ·        Numbness or tingling sensations
• ·        Hot or cold flashes
• ·        Fear of death, dropping control or going loopy

Causes of Panic attacks:

Doctors believe a mixture of factors may play a role, which includes:

• ·        Past stressful stories, lifestyles activities - inclusive of the demise of a companion.
• ·        Inherited dispositions or genes, such as a near relative experiencing panic attacks.
• ·        Brain chemical adjustments (neurotransmitters).
• ·        Sensitivity to carbon monoxide.

Over-focusing on small physical signs and believing they will be way greater - called catastrophic wondering. Triggers for a person's panic disorders will rely on character fears and occasions, such as a fear of enclosed spaces.

Breathing exercises for panic attacks:

If your respiration is fast in the course of a panic attack, doing a respiratory exercise can ease your other signs. Try this:

• Breathe in as slowly, deeply and lightly as you could, through your nose.

• Breathe out slowly, deeply and gently through your mouth.

• Some human beings find it useful to count number progressively from one to 5 on every in-breath and each out-breath.

• Close your eyes and focus on your respiration.

You should start to feel better in a couple of minutes. You may sense worn-out afterward.

What are the remedies for panic attacks?

Treatment for panic assaults includes self-assist techniques and remedy through a GP (General Physician) or mental health expert, inclusive of a psychiatrist or scientific psychologist. Medications may include anti-anxiety, anti-depressants, sedative or B.P lowering type of drugs.

Tips to Overcome Panic disorder:

Whenever you feel stressed or anxious try to be with someone whom you feel calm, if that person is not around, try to call that person.

Spend time in the things you like to do, adopt a hobby and stay busy in that hobby to refresh yourself.

Take bath, swim and also hydrate your body by taking water and fresh fruit juices.

Add alkaline foods in your diet to detoxify your body and avoid cell damage.

If you face a panic attack, move, walk or at least change your position.

Try to overcome the fears, look at yourself in the mirror, smile and try to be confident.

Face the realities of life and try to be more outgoing and social.

Is it panic disorder?

If you constantly feel harassed and stressed, in particular about your next panic attack, you could have panic ailment. People with panic sickness might also avoid conditions that would eliminate a panic attack. They may additionally fear and avoid public spaces (agoraphobia).There's no quick restoration, however if your attacks are taking place time after time, seek clinical help. Go and see a competent physician, psychiatrist or clinical psychologist to get some relief.

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Want better Hair, Nails and Skin? Read Right Here

Tips to Take Care of Nails, Skin and Hair:

Everyday factors including the ingredients you consume and the goods you use while taking bath will have an effect at overall health of your hair, poress and skin and nails. You don't need to visit an expensive or high end salon to get silky long hair, neat pores and skin with robust nails. By making a few easy modifications in your daily routines, you can promote your typical fitness and enhance the conditions of your pores and skin, hair and fingernails.

Improve Your Diet:

1.       Remove refined sugar out of your everyday diet to prevent yeast infections from your skin and nails. Choose whole organic grains along with brown rice and oats over processed white flour to improve the health and appearance of your skin.

2.       Limit the quantity of fats you get from animal sources such as red meat and dairy. Saturated fat can result in irritation of the skin. Instead, take healthful fats from pumpkin seeds and fish in your everyday diet plan to moisturize your hair, skin and nails and save yourself from dryness and flaky pores and skin.

3.       Get your protein from lean sources of meat, consisting of white-meat rooster, fish and beans. Beans are a particularly exact supply of fiber, a substance that promotes intestinal fitness, important for healthful, sparkling skin.

4.       Drink plenty of water. The Food Doctor website recommends ingesting 8 cups of plain water per day. Drinking greater water promotes kidney health and flushes pollution from the frame, resulting in healthy pores and skin, hair and nails.

Make Lifestyle Changes:

1.       Relieve anxiety and avoid stress. Reducing strain on your existence can assist your skin appear healthier, it will also improve immunity. Consider performing some meditation and deep respiration techniques and exercises regularly, promotes healthy pores and skin.

2.       Engage in moderate workout. Aerobic exercising will increase blood flow throughout your body, bringing higher blood circulation to your scalp, fingers and skin that provides important nutrients to these parts and improve their appearance.

3.       Avoid pollution on every occasion viable. Always choose natural and wholesome meals if you are looking to improve your average fitness and overall health.

4.       Stop smoking. If you're a smoker, quitting can substantially enhance the health of your hair, skin and fingernails. Exposure to smoke permanently may damage your skin, make your hair rusty and lifeless fingernails.

5.       Protect your hair, skin and nails to keep them healthy. Apply moisturizer daily to fight dryness. As a Pharmacist and health care consultant, I recommend using sun block when you go outside for long hours to save you from wrinkles.

 Warning: See a dermatologist in case your hair pores and skin and nails always seem bad. Excessive hair and skin dryness and brittle nails can be signs of underlying illnesses.

Also Try to avoid chemical based makeup, steroidal creams and ointments as much as you can. Some products claiming to bring skin fairness and whitening may contain heavy metals that can damage your skin. Most of the hair dyes also contain harmful chemicals so be careful while selecting one.

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Top 5 Android Video Games for Smartphones and Tablets

The Google Play Store is full of Android video games, however, not all are worth downloading and playing. For this reason, we have rounded up a number of the pleasant Android video games for your phone or tablet. Top five games with best quality graphics and fun are listed below:

Hearthstone Heroes of War craft: 

Hearthstone Heroes of Warcraft flew directly to the scene in 2014 and it’s been one of the exceptional Android video games ever seen. It’s idea or theme is much like other games like Pokémon or Magic: The Game revolves around tasks like gathering cards, constructing decks and the fight of different players with the use of the one's decks. There are a few offline additives but the game is pretty much online. You can also engage with cloud gaming via web. A good feature is that you can play the game on your PC or cell phone interchangeably and save the game progress at any time.

Pokémon Go: 

Pokémon Go exploded onto the mobile gaming scene in July 2016 and immediately has become one of the best Android games ever. It’s an augmented truth sport similar to Ingress in which you stroll around the actual world, catch Pokémon, battle for Gyms and hit up Poke stops to restock on items. It has really beaten every document inside the gaming books in a surprisingly short time. The game has had a lot of server issues and they are still tinkering and facing them, work is ongoing to resolve the server issues with various mechanics, however, if you can get pass that, that is a unique game.

The Trail: 

The Trail is an exploration and boom simulator from 22 places. In this recreation game, gamers will tour a rugged, undeveloped country and explore it. Searching for an area to call home that they are able to help build after which use that as a base of operations to maintain their ongoing adventure. The Trail, Tips, Cheats and Strategies will help you thrive in the route of your travels.

Rock star Games: 

Rock Games; is a gaming company that has a reasonably respectable choice of video games. Some of them are ports and others are made-for-cellular titles. On the port aspect of things, you've got classic video games like Grand Theft Auto III, Vice City, and San Andreas. Topping that off is Bully, an open world adventure game that revolves around college pupil. They additionally have Max Payne Mobile, GTA: Liberty City Stories and GTA: Chinatown Wars. Rock big name has constantly had a great recognition for growing a quality graph, opening international games and that holds actual on cell phones nicely too. With a gamepad, the ports particularly shine.

SOULCALIBUR:

Soulcalibur is one of the extra recognizable and popular preventing franchises on consoles. The authentic title has been ported to Android with extraordinary success. It carries progressed graphics from the unique, Google Play Games services (achievements and chief boards) and diverse sport modes such as time assault, survival, arcade and the excessively tough greater survival. The on-screen controls and paintings are noticeably well and all of it adds as much as arguably the pleasant preventing sport, now enjoy it on cell phones. The charge is a bit steep however there are no in-app purchases.

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Grapes - A Healthy Choice

Grapes are unique fruits on planet having a number of anti-oxidants and polyphenols that prevent us from many types of cancers like mouth, pharynx, esophageal, pancreatic, prostate and colon etc. In red wine, resveratrol is present which is useful against heart diseases it is just a type of polyphenol available in the outer cover or skin of red grapes.

It is a rich source of minerals like potassium, selenium, iron, phosphorus, magnesium folates and vitamins like Vitamin A, Vitamin C and Vitamin B6.

Grapes are very healthy fruits as they contain flavonoids that are very strong anti-oxidants, that causes removal of free radicals from the body resulting in reduction in the risk of cancer and other major diseases.

Health Benefits of Grapes:

Bone development:

Manganese is a very essential component for our body as it is important for every important function like collagen formation, nervous system functioning, protein metabolism. Calcium is also available in grapes that are helpful for bone development. Regular intake of grapes with our diet is useful for prevention of aging conditions like osteoporosis.

Asthma:

Grapes contain a high content of hydrating power which provide moisture and relaxation to the lungs and relieve from asthma.

Heart disease:

Grapes prevent formation of blood clots in the body as it increases the nitric oxide levels in the blood. resveratrol and quercetin, remove the effect of free radicals and toxins from the body.

Indigestion:

Grapes are considered as light food so it helps in digestion and remove stomach problems. As Vitamin C rich fruit it also improves metabolism and relieves indigestion.

Constipation:

Grapes contain a wide range of cellulose, organic acid and sugars that help to relax the stomach and intestinal muscles, hence help to get rid of constipation.

Migraine:

Grape juice is considered as the best remedy for migraine. It should be taken early in the morning without water. It contains a big number of antioxidants and nutrients that cure migraine.

Skin benefits:

Grapes are full of anti-oxidants and vitamins so it keeps our skin fresh, healthy, tight and free of acne. Regular intake of grapes brings brightening glow in the skin.

Anti-bacterial activity:-

Grape juice has anti-microbial and anti-bacterial activity it protects from microbial and fungal infections.

Blood cholesterol:

Grape juice contains a compound known as pterostilbene that is used to lower the blood cholesterol. Outer skin of grapes contains saponin which helps to prevent clots from blood vessels.

Immune system:

Grapes not only contain minerals and fibers it also contain high quantity of vitamins like vitamin A, vitamin C and vitamin K so it boosts immune system also helps the body to prevent from cold.

Hair benefits:

Grapes also have number of benefits for our hair. It is full of nutrition and full treatment for hair fall; it removes dead hairs and brings shine.

Anti-cancer properties:

Because of its anti inflammatory properties it reduces the risk of cancer. Anthocyanins and pro-anthocyanidins are the agents present in grapes that reduce the growth of cancer causing cells.

Health Uses of Dried Grapes (Raisins):

Many people also use home remedies; they store and then dried the grapes known as raisins to cure many ailments like asthma, fever, acidosis, sexual dysfunction and general weakness.

Fatigue:

Fatigue and tiredness is usually due to anemia and anemia is the major issue in many people because of low hemoglobin levels. Grapes contain folates and iron which prevents from anemia and keep people active.

It also helps in healing kidney disorders and improves the kidney function.

Possible Side effects of grapes:

Weight gain:

Although grapes are full of nutrition it is small in size low in calories. One cup of grapes contains 100 calories. People use grapes as a snack so doubling of calories occur which lead to excessive weight gain.

Allergies:

Some people have severe allergy from grapes. For such people even touching grapes may trigger allergies like rash, redness, sneezing and vomiting etc.

Overloading carbohydrates:

Carbohydrates are necessary for our body. Carbohydrates are converted to glucose in the body, body consumes 45-60% of these carbohydrates. Excessive intake of grapes increases the amount of carbohydrates in the body.

Vomiting:

Eating excess of grapes may cause nauseas and stomach discomfort. As grapes contain excess of fiber which is sometime difficult to digest and cause nausea and vomiting.

Grapes do not provide side effects in moderate amount but having grapes in excess amount can cause some difficulties.

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Pomegrantes - The Healthy Super Fruit

Pomegranate: The Wonder Fruit of the Nature.

Among all other fruits on earth pomegranate is the richest fruit that contain essential minerals, vitamins and fiber.

Many researches prove that pomegranates have plenty of benefits for our body and they defend our body from number of diseases.

Punica granatum,is a shrub that produce a fruit called as berry.

The fruit produce by Punica granatum, has a flower shaped stem round red in colour. Hundreds of seeds inside pomegranate is called ARILS.

Single cup of seed inside pomegranate (arils) contain (174 grams) of nutrients.

Protein: 3 grams.

Fiber: 7 grams.

Vitamin K: 36% of the RDA.

Potassium: 12% of the RDA.

Vitamin C: 30% of the RDA.

Folate: 16% of the RDA.

      Single cup of arils contain 144 gram of calories, 24 gram of sugar.                                               

      Arils contain medicinal compound that have many health benefits.

Punicic Acid:-

Punicic acid is the main fatty acid in the pomegranate it is conjugated linoleic acid have many biological properties.

Punicalagins:-

These are very strong antioxidants present in peel of pomegranate and juice of arils. it has three times more strong antioxidant property than green tea and red wine.

 

Top Health and Medicinal Benefits of Pomegranates and its Juice:

It helps in Improving exercise performance and improves memory.

Pomegranates help in fighting against prostate and breast cancer, pomegranate juice helps to eliminate the free radicals from our body. Drinking pomegranate juice regularly helps in reducing the growth of cancerous cells. It has anti-inflammatory effects. It helps to reduce the risk of arthritis.

It helps to reduce hair fall as it strengthens the hair follicles.It helps to fight against fungal and bacterial infection, pomegranate has anti microbial effects that fight against microbial infection.

Anti-oxidant properties: As pomegranates have plenty of anti oxidant properties so they are very useful for hair and skin too. It helps to make your skin glow and feel fresh. Pomegranate juice contain 40% of folic acid and vitamin A,C,E.

Helps to reduce heart disease: pomegranate juice contain omega-5 which help to reduce atherosclerosis which is the main cause of heart failure. Pomegranates help to keep arteries flexible and also to make blood flow towards heart smooth and easy.It lowers the LDL, cholesterol and risk of blockage in the arteries. It has anti-artherogenic effect on heart. It Helps in controlling high blood pressure. Pomegranate juice act as natural aspirin, it reduce the lesion and keep the blood away from coagulation and blood clot. It act as blood thinner.

It helps in reducing blood sugar levels. It is the only fruit juice that contains fructose which helps to reduce sugar level. Diabetic patients are suggested to drink a glass of pomegranate juice daily for 2 weeks that will help them to keep sugar level normal.

It is helpful in treating anemia, as it contain folic acid which is very useful to treat anemia.

It boosts immunity, as it has a strong anti oxidative property so it helps to boost your immunity.

It is helpful in digestion as it is rich in fiber and increases the metabolism of our body.

Pomegranate juice is helpful in treating erectile dysfunction, as it increases blood flow to the genitals and improves overall blood supply to the organs.

When to be careful in taking Pomegranate juice?

Avoid Pomegranate juice in cold, cough and sore throat. Also in gastrointestinal disorders like constipation and diarrhea as it can worsen the symptoms.

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Insomnia Facts and Treatment

What exactly insomnia is?

Insomnia is a psychiatric disorder associated with sleeplessness, where a person lays down to sleep and wants to sleep but he/she cannot. It is basically a brain disorder as our sleep-awake cycle is associated with a part of our brain. Certain biological or psychological factors are included in this. Person suffering from insomnia finds it difficult to fall asleep once it happens, it is not easy for him/her to maintain the sleep.

30% of people complain about difficulty in sleeping, once sleep they stay disturbed, awake a lot during sleep, awake early then don’t go back to sleep, stay irritated, don’t feel good after waking, feeling of fatigue and tiredness all day and 10% people complain sleeplessness.

Insomnia is of 2 types:

Primary insomnia called as acute insomnia:

This type of insomnia occurs because of mind disturbances, stress, financial burdens and circumstances of our life that do not let us relax. 60% of students suffer from insomnia in their exams or in the result days.

Duration for acute insomnia is short for up to 1 month approximately.

It is self-treated. Does not require any medical treatment. Mental relaxation is the best treatment for primary insomnia.

Secondary insomnia called as chronic insomnia:

Disrupted sleep last from 3 months. Many factors are involved in this type of insomnia. Person suffering from chronic insomnia should consult the doctor and tell him all the history of insomnia.

Clinical disorder, night shift work, environmental and lifestyle changes are the main cause of chronic insomnia.

Causes:

The basic causes of insomnia are

·         Anxiety

·         Depression

·         Avoid naps

·         Caffeine or alcohol intake

·         Medication

·         Usage of drugs

·         Mental stress

·         Late meals

·         Sleep disorder

·         Suffering from another disease

·         Use of too much TV and Gadgets

Symptoms:

·         Irritability

·         Fatigue

·         Rely on sleeping pills

·         Difficulty getting back to sleep when awake in the night

·         Sleep disorder

·         Wake up early

·         Difficulty concentrating during work

Insomnia Treatment :

Before starting treatment or medication for insomnia first diagnose which type of insomnia you are suffering from?. Go for natural treatment and home remedies at first, if the problem is still untreated consult your doctor and give him history of all symptoms/indications of insomnia.

·         Natural  treatment :

Drink cup of warm milk at night it helps you to relax.

Citrus fruits like oranges.

Berries rich in antioxidants also help.

Bananas rich in potassium can also help relax.

·         Non-medicated treatment (behavioral treatment ):

Yoga helps you to relax.

Do stress control exercises. Slow deep breathing and walking for 20-30 minutes daily helps a lot.

Stimulus Control: Helps you to build a strong relationship between you and your bedroom just go to your bed when you feel sleepy and leave the bed if you are awake from last 20 minutes. This will provide you to break unhealthy connection between you and your bedroom.

Cognitive behavior Therapy: It is very useful therapy that focuses on issues which irritate or disturb, so that you can avoid them and relax.

·         Medicated treatment :

It includes OTC (Over The Counter) and prescribed drugs.

OTC medicines include Diphenhydramine (Brand Name: Benadryl), Doxylamine succinate ( Brand Name: Unisom Sleep pills) etc, these medicines belong to sedating antihistamine group of drugs that reduce internal inflammation and induce relaxation.

Most prescribed drugs include benzodiazepines, hypnotics, melatonin receptor antagonist.

It is more important to consult your physician before taking any sleeping pill as all the medicines may come with interactions and side effects.

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