We often think that athlete’s foot is a condition suffered mainly by teenagers. After all, they’re the ones tracking around in dirty locker rooms and wearing sneakers without socks. But don’t kick your feet up and relax just yet. Anyone can get athlete’s foot, and you don’t have to walk around a locker room to catch it.
The phrase “athlete’s foot” really is not accurate because it has nothing to do with exercise or sports. Athlete’s foot is caused by a mold-like fungus that thrives just about everywhere on your body – on your hair, skin and around your nails. Most of the time it doesn’t cause any problems. But occasionally the fungus is able to survive and thrive. When it does it can cause a variety of itchy skin infections – not only athlete’s foot, but also such things as jock itch and ringworm. The athlete’s foot fungus thrives in warm, damp places, which is why it grows so well on bathroom (or locker room) floors or on the insides of shoes.
It’s impossible to avoid the fungus entirely, but there are ways to keep it under control and to prevent infections from taking hold. Here’s what experts recommend for healthy, fungus-free-feet.
Kill it with garlic. For ages, Russians have used garlic to relieve athlete’s foot infections. There’s some evidence that they’re on the right track. Garlic contains natural chemicals that kill a variety of organisms, including the athlete’s foot fungus. The next time you have an infection, you may want to try peeling and mincing a clove of garlic, putting it in your sock, and wearing the sock to bed. Do this every nigh for a few nights. You should start to observe improvement within a few days. Or you can simply peel a garlic clove and rub it on the sore areas on your feet twice a day.
Keep them high and dry. Because athlete’s foot thrives in warm, moist environments, you can keep it under control simply by keeping your feet dry. One of the simplest strategies is also the most comfortable – going barefoot. This allows air to circulate around your feet and between the toes, which makes it harder for the fungus to survive. After showering, walk around barefoot as long as you can, then dry your feet thoroughly before putting on your socks and shoes.
*****************************************************************
WHEN TO SEE THE DOCTOR
Athlete’s foot is rarely serious and will usually go away with home
treatments. If the infection lasts more than a few weeks, however,
you should see your doctor. There are other skin infections that resemble
athlete’s foot but persist without medical attention. You should also see
your doctor if the itching gets worse or begins to spread.
******************************************************************
Give them all-day protection. The same antiperspirant that keeps your underarms dry will work on your feet, as well. Applying an antiperspirant to your feet after bathing will help prevent sweating, making it harder for the fungus to thrive.
Powder your toes. Another way to keep your feet dry is to add some baking soda to the insides of your shoes, or lightly sprinkle some over your feet to absorb moisture. Don’t use cornstarch, however, which can encourage other types of infections.
Dry your shoes. To prevent athlete’s foot from setting up shop inside your shoes, doctors recommend giving your shoes a good drying between wears. You can use a blow dryer, set on low, to dry the insides of your shoes. Or make it a point not to wear the same shoes two days in a row, which will allow them to dry on their own. Putting your shoes on a sunny window ledge will help them dry more quickly.
Wash your feet regularly. By washing your feet with soap and water, paying particular attention to the area between your toes, you will help wash away the athlete’s foot fungus and help prevent infections from taking hold.
Don’t wear shoes without socks. Clean, fresh socks absorb moisture and keep your feet dry. Shoes are meant to be worn with socks. Stick with socks make from natural fibers, like cotton or wool. Other fibers don’t absorb moisture as well.
Don’t bother with flip-flops. There’s nothing wrong with wearing sandals or flip-flops, but don’t count on them to prevent infections. The key to prevention is keeping your feet dry, which open shoes won’t do.
See your pharmacist. There are a number of over-the-counter athlete’s foot medications that are designed to help kill the fungus. Doctors usually recommend using medicated powders rather than sprays because they have the added attraction of absorbing moisture. Using antifungal creams can add moisture to your feet, possibly making the infection harder to treat.
Friday, October 10, 2008
Wednesday, October 8, 2008
ASTHMA
Nothing is more natural than breathing – unless you have asthma, in which case every breath can seem precious.
Doctors estimate that upto 30 per cent of the children and anywhere between 10 to 20 pre cent of adults have asthma. Doctors still aren’t sure what causes asthma, although the symptoms – coughing, wheezing, shortness of breath, and tightness in the chest – are all too familiar. Asthma causes tiny airways in the lungs to be swollen and inflamed. It also causes the body to make more mucus, making breathing even harder.
One of the most frightening things about asthma is how suddenly it can appear. Exposure to pollen or other allergens, vigorous exercise, or even taking a breath of cold air can trigger an attack. So can a bout with the flu or even a common cold. Asthma attacks can last anywhere from a few minutes to several days. In severe Cases, people need to go to the hospital because they simply can’t breathe.
People with asthma always need to be under a physician’s care. But there are many things you can do at home to relieve your symptoms a bit.
***************************************************************
WHEN TO SEE THE DOCTOR
If you’ve started wheezing when you exercise, don’t chalk it up
to aging. It could be asthma, and you need to see your doctor right
away. Without treatment, asthma can be life-threatening. But with
proper care it can be controlled. A variety of medications, including
steroids, are effective at relieving symptoms and preventing future
problems.
****************************************************************
Brew some parsley (prajmoda) tea. Parsley is a natural expectorant that can help clear mucus from the airways. When you are having an attack, sipping a cup of parsley tea will help you breathe more easily. To make the tea, steep a few sprigs of dried parsley in a cup of boiling water. As an additional benefit, steam from the tea will help loosen mucus and will provide quick relief.
Pour a cup of coffee. Doctors often urge people to drink less coffee. But if you have asthma, a cup of coffee may be just the thing. The caffeine in coffee is chemically related to a commonly used asthma drug. Having a cup or two of coffee when you feel an attack coming on will quickly cause airways to relax, making it easier to breathe.
Take some licorice (mulethi). In Asian countries, people traditionally have used the herb form of licorice to help treat asthma. Some experts believe licorice has a mild anesthetizing effect that can ease the coughs that often accompany asthma attacks. You can buy licorice supplements in tablet form at health food stores. Licorice candy isn’t the same, however, because it contains only trace amounts of the healthful elements. (If you have high blood pressure, don’t take licorice, because it may make your condition worse).
Clear the air. To keep your lungs in good working order, make sure everything you do is lung-friendly. For starters, don’t allow people to smoke in the house. It’s also helpful to cover your mattresses with dust covers to cut back on skin dander – tiny flakes of skin that can trigger allergies along with asthma attacks. Your doctor may also recommend that you buy a portable air filter that will help remove the irritating particles from the air before they get into your lungs.
Unfortunately, doctors have found that there are more than 2000 substances that can trigger asthma attacks – and that’s only inside your house. Outside there may be thousands more. You need to do everything you can to keep the air you breathe clean. At the very least, it’s a good idea to keep your windows closed and to use central air conditioning during the warm months. This will help trap airborne particles before they reach your lungs.
Read labels carefully. Some people with asthma find that aspirin, ibuprofen, and other over-the-counter pain medications can bring on severe attacks. In addition, foods containing sulfites, such as preserved meats, may trigger asthma attacks in some people.
Take care of your tummy. Doctors have found that heartburn may play a role in causing asthma attacks. Heartburn occurs when irritating stomach acids back up into the esophagus (the tube that connects the mouth to the stomach) and throat. The resulting irritation may trigger a breathing problem. To prevent heartburn, it’s best not to eat big meals late at night. Instead, eat smaller meals throughout the day, and eat a small dinner early in the evening. Some people also prop themselves up with pillows, which can help keep stomach acids where they belong.
Keep under wraps. Cold, dry air makes breathing difficult for everyone, especially people with asthma. In nose and mouth when venturing outdoors. This will warm and humidify the incoming air, which will help keep your airways calm. In addition, you may want to use a humidifier indoors to moisten the air.
Pay attention to your hormonal cycles. Research suggests asthma might be influenced by the levels of various hormones in your body, particularly estrogen levels in women. Many women with asthma tend to have attacks just before or during the menstrual periods. If you notice that your breathing problems correspond with your monthly cycle, call a doctor. He or she may recommend medications to help keep your hormone levels more stable throughout the month.
Learn to relax. Several studies suggest that stress may play a role in bringing on asthma attacks. Doctors often recommend that people with asthma do their best to relax more often. This can be as simple as giving yourself time every day to do something you enjoy, or as intricate as taking up t’ai chi or meditation. It really doesn’t matter what you do as long as it helps keep you calm and relaxed. Don’t think of rest and relaxation as luxuries. For people with asthma, regular rest is as important as taking proper medications.
Start an asthma file. One of the worst things about asthma is that it’s unpredictable. It can be hard to pinpoint what’s most likely to cause an attack, and what will calm it down. To figure out your asthma ‘triggers,’ start keeping an asthma file. Whenever you have an attack, write down what you were doing when it occurred. Was it hot or cold outside? Were you active or sitting still? Excited or depressed? What did you have to eat that day? The more information you can accumulate, the easier it will be to figure out what’s contributing to your problems – and what you need to do to stop them.
Doctors estimate that upto 30 per cent of the children and anywhere between 10 to 20 pre cent of adults have asthma. Doctors still aren’t sure what causes asthma, although the symptoms – coughing, wheezing, shortness of breath, and tightness in the chest – are all too familiar. Asthma causes tiny airways in the lungs to be swollen and inflamed. It also causes the body to make more mucus, making breathing even harder.
One of the most frightening things about asthma is how suddenly it can appear. Exposure to pollen or other allergens, vigorous exercise, or even taking a breath of cold air can trigger an attack. So can a bout with the flu or even a common cold. Asthma attacks can last anywhere from a few minutes to several days. In severe Cases, people need to go to the hospital because they simply can’t breathe.
People with asthma always need to be under a physician’s care. But there are many things you can do at home to relieve your symptoms a bit.
***************************************************************
WHEN TO SEE THE DOCTOR
If you’ve started wheezing when you exercise, don’t chalk it up
to aging. It could be asthma, and you need to see your doctor right
away. Without treatment, asthma can be life-threatening. But with
proper care it can be controlled. A variety of medications, including
steroids, are effective at relieving symptoms and preventing future
problems.
****************************************************************
Brew some parsley (prajmoda) tea. Parsley is a natural expectorant that can help clear mucus from the airways. When you are having an attack, sipping a cup of parsley tea will help you breathe more easily. To make the tea, steep a few sprigs of dried parsley in a cup of boiling water. As an additional benefit, steam from the tea will help loosen mucus and will provide quick relief.
Pour a cup of coffee. Doctors often urge people to drink less coffee. But if you have asthma, a cup of coffee may be just the thing. The caffeine in coffee is chemically related to a commonly used asthma drug. Having a cup or two of coffee when you feel an attack coming on will quickly cause airways to relax, making it easier to breathe.
Take some licorice (mulethi). In Asian countries, people traditionally have used the herb form of licorice to help treat asthma. Some experts believe licorice has a mild anesthetizing effect that can ease the coughs that often accompany asthma attacks. You can buy licorice supplements in tablet form at health food stores. Licorice candy isn’t the same, however, because it contains only trace amounts of the healthful elements. (If you have high blood pressure, don’t take licorice, because it may make your condition worse).
Clear the air. To keep your lungs in good working order, make sure everything you do is lung-friendly. For starters, don’t allow people to smoke in the house. It’s also helpful to cover your mattresses with dust covers to cut back on skin dander – tiny flakes of skin that can trigger allergies along with asthma attacks. Your doctor may also recommend that you buy a portable air filter that will help remove the irritating particles from the air before they get into your lungs.
Unfortunately, doctors have found that there are more than 2000 substances that can trigger asthma attacks – and that’s only inside your house. Outside there may be thousands more. You need to do everything you can to keep the air you breathe clean. At the very least, it’s a good idea to keep your windows closed and to use central air conditioning during the warm months. This will help trap airborne particles before they reach your lungs.
Read labels carefully. Some people with asthma find that aspirin, ibuprofen, and other over-the-counter pain medications can bring on severe attacks. In addition, foods containing sulfites, such as preserved meats, may trigger asthma attacks in some people.
Take care of your tummy. Doctors have found that heartburn may play a role in causing asthma attacks. Heartburn occurs when irritating stomach acids back up into the esophagus (the tube that connects the mouth to the stomach) and throat. The resulting irritation may trigger a breathing problem. To prevent heartburn, it’s best not to eat big meals late at night. Instead, eat smaller meals throughout the day, and eat a small dinner early in the evening. Some people also prop themselves up with pillows, which can help keep stomach acids where they belong.
Keep under wraps. Cold, dry air makes breathing difficult for everyone, especially people with asthma. In nose and mouth when venturing outdoors. This will warm and humidify the incoming air, which will help keep your airways calm. In addition, you may want to use a humidifier indoors to moisten the air.
Pay attention to your hormonal cycles. Research suggests asthma might be influenced by the levels of various hormones in your body, particularly estrogen levels in women. Many women with asthma tend to have attacks just before or during the menstrual periods. If you notice that your breathing problems correspond with your monthly cycle, call a doctor. He or she may recommend medications to help keep your hormone levels more stable throughout the month.
Learn to relax. Several studies suggest that stress may play a role in bringing on asthma attacks. Doctors often recommend that people with asthma do their best to relax more often. This can be as simple as giving yourself time every day to do something you enjoy, or as intricate as taking up t’ai chi or meditation. It really doesn’t matter what you do as long as it helps keep you calm and relaxed. Don’t think of rest and relaxation as luxuries. For people with asthma, regular rest is as important as taking proper medications.
Start an asthma file. One of the worst things about asthma is that it’s unpredictable. It can be hard to pinpoint what’s most likely to cause an attack, and what will calm it down. To figure out your asthma ‘triggers,’ start keeping an asthma file. Whenever you have an attack, write down what you were doing when it occurred. Was it hot or cold outside? Were you active or sitting still? Excited or depressed? What did you have to eat that day? The more information you can accumulate, the easier it will be to figure out what’s contributing to your problems – and what you need to do to stop them.
Tuesday, October 7, 2008
ARTHRITIS
Arthritis is an incredibly common condition that affects about eighty per cent of the adult population at some time in their lives. While there are many types of arthritis, they all cause pain, stiffness, and swelling in the joints. People with arthritis may have trouble getting out of bed in the morning or bending over to tie their shoes. In some cases, the joints get so stiff and achy that even fastening a button can seem like an impossible task.
Even though there are more than one hundred kinds of arthritis, the two most common forms are osteoarthritis and rheumatoid arthritis. Osteoarthritis, also known as “wear and tear” arthritis, occurs when cartilage in the joints breaks down – as a result of injuries or too much weight, or even simply a lifetime of repeated bending, flexing, and shifting. When the cartilage is damaged, bones begin rubbing against each other, causing pain. This can make even the most simple tasks, such as opening a jar, difficult.
Rheumatoid arthritis also causes cartilage to weaken and bones to rub. However, it’s not simply caused by wear and tear. For reasons that aren’t yet clear, rheumatoid arthritis causes the immune system to begin attacking the joints, wearing away cartilage and causing the joints to become inflamed and very tender.
Even though the different types of arthritis act in different ways, many of the remedies are the same. At present, arthritis can’t be cured, but there are many things you can do to alleviate pain and swelling and to help keep your joints mobile.
***************************************************************
WHEN TO SEE THE DOCTOR
Doctors be can helpful in prescribing a program of treatment that
Suits you. Also, if you are considering fasting to lose weight, you
Should only do this under a doctor’s care.
***************************************************************
Relief as close as your kitchen. You wouldn’t think that what you put on the menu would have any market effect on arthritis, but research suggests that some foods, like asparagus, garlic, and onions, can help. These foods contain sulfur compounds, which can help your body repair damaged tissue throughout the body, including the tissue in the joints.
Get more vitamin C. This all-purpose nutrient has been shown to help relieve a variety of problems, including arthritis. Vitamin C is an antioxidant, which means it helps block the effects of harmful oxygen molecules in the body. It has also been shown to help the immune system work more efficiently. This can help ease inflammation in the joints and arthritis pain.
Help from a special fat. Most of us are trying to cut back on the amount of fact we eat, but one type of fat, gamma linolenic acid (GLA), can help fight swelling in the joints as well as calm the immune system in people with rheumatoid arthritis. You can find this fatty acid in oils, nuts, and fish. To get the most benefit, experts recommend eating cold-water fish, such as mackerel, tuna, salmon, sardines, and bluefish, at least twice a week.
You can also find this fatty acid in primrose oil, borage oil, and black currant oil, which are available in health food stores. When taking these or other fatty acid supplements, read the label to make sure you’re getting the proper amounts.
Consider cayenne. Cayenne contains a substance called capsaicin, which has been shown to block chemicals in the body responsible for transmitting pain signals to the brain. Of course, you’d have to eat a lot of cayenne pepper to get the benefits. An easier strategy is to take cayenne capsules, which are available in health food stores.
Put it on ice. One of the quickest ways to stop arthritis pain is to simply apply cold to your aching joints. You can use cold packs, or simply wrap ice cubes in a washcloth or towel and apply it for fifteen or twenty minutes, several times a day. A shortcut is to use a bag of frozen peas.
Or try some heat. Hot towels or a heating pad on painful joints will help increase blood flow, which can relieve pain and ease swelling and stiffness.
Keep your weight in check. If you’ve wanted to lose weight but haven’t, here’s another reason to try again. Carrying extra weight puts additional strain on your joints, increasing their wear and tear, and making them more likely to hurt when arthritis flares. In fact, there’s some evidence that extra body fat increases arthritis even in joints that don’t bear body weight.
Keep your joints moving. Regular exercise is a powerful ally in fighting arthritis pain as well as in preventing it in the first place. Exercise helps in several ways. It helps strengthen muscles surrounding the joints, so they provide more support. Keeping the joints moving also increases their internal lubrication so they move more easily and with less strain.
Taking walks once or twice a day is superb exercise for people with arthritis. Not only will walking strengthen muscles, it is relatively low impact, so it puts very little stress on the joints. Swimming and bicycling are also good for easing and preventing arthritis pain.
When starting an exercise program, be sure to start out slowly. Doing too much all at once will only make your joints hurt more. As a rule, doctors recommend exercising three or four times a week, for twenty to thirty minutes each time. And don’t forget to warm up by stretching for several minutes before putting your body in motion. This will help keep muscles and joints limber, so you don’t hurt yourself along the way.
Make simple changes. When arthritis flares, even the simplest things – like cleaning or ranking the yard or opening a door – can be painful. There are many small things you can do that will make life easier. For example, replace door knobs (which can be hard to turn) with easy-to-lift levers. Buy and electric can opener to replace your hand-held model. Some people even shop for clothes with zippers instead of buttons. Little changes, yes, but over time they can make life a lot more comfortable.
Even though there are more than one hundred kinds of arthritis, the two most common forms are osteoarthritis and rheumatoid arthritis. Osteoarthritis, also known as “wear and tear” arthritis, occurs when cartilage in the joints breaks down – as a result of injuries or too much weight, or even simply a lifetime of repeated bending, flexing, and shifting. When the cartilage is damaged, bones begin rubbing against each other, causing pain. This can make even the most simple tasks, such as opening a jar, difficult.
Rheumatoid arthritis also causes cartilage to weaken and bones to rub. However, it’s not simply caused by wear and tear. For reasons that aren’t yet clear, rheumatoid arthritis causes the immune system to begin attacking the joints, wearing away cartilage and causing the joints to become inflamed and very tender.
Even though the different types of arthritis act in different ways, many of the remedies are the same. At present, arthritis can’t be cured, but there are many things you can do to alleviate pain and swelling and to help keep your joints mobile.
***************************************************************
WHEN TO SEE THE DOCTOR
Doctors be can helpful in prescribing a program of treatment that
Suits you. Also, if you are considering fasting to lose weight, you
Should only do this under a doctor’s care.
***************************************************************
Relief as close as your kitchen. You wouldn’t think that what you put on the menu would have any market effect on arthritis, but research suggests that some foods, like asparagus, garlic, and onions, can help. These foods contain sulfur compounds, which can help your body repair damaged tissue throughout the body, including the tissue in the joints.
Get more vitamin C. This all-purpose nutrient has been shown to help relieve a variety of problems, including arthritis. Vitamin C is an antioxidant, which means it helps block the effects of harmful oxygen molecules in the body. It has also been shown to help the immune system work more efficiently. This can help ease inflammation in the joints and arthritis pain.
Help from a special fat. Most of us are trying to cut back on the amount of fact we eat, but one type of fat, gamma linolenic acid (GLA), can help fight swelling in the joints as well as calm the immune system in people with rheumatoid arthritis. You can find this fatty acid in oils, nuts, and fish. To get the most benefit, experts recommend eating cold-water fish, such as mackerel, tuna, salmon, sardines, and bluefish, at least twice a week.
You can also find this fatty acid in primrose oil, borage oil, and black currant oil, which are available in health food stores. When taking these or other fatty acid supplements, read the label to make sure you’re getting the proper amounts.
Consider cayenne. Cayenne contains a substance called capsaicin, which has been shown to block chemicals in the body responsible for transmitting pain signals to the brain. Of course, you’d have to eat a lot of cayenne pepper to get the benefits. An easier strategy is to take cayenne capsules, which are available in health food stores.
Put it on ice. One of the quickest ways to stop arthritis pain is to simply apply cold to your aching joints. You can use cold packs, or simply wrap ice cubes in a washcloth or towel and apply it for fifteen or twenty minutes, several times a day. A shortcut is to use a bag of frozen peas.
Or try some heat. Hot towels or a heating pad on painful joints will help increase blood flow, which can relieve pain and ease swelling and stiffness.
Keep your weight in check. If you’ve wanted to lose weight but haven’t, here’s another reason to try again. Carrying extra weight puts additional strain on your joints, increasing their wear and tear, and making them more likely to hurt when arthritis flares. In fact, there’s some evidence that extra body fat increases arthritis even in joints that don’t bear body weight.
Keep your joints moving. Regular exercise is a powerful ally in fighting arthritis pain as well as in preventing it in the first place. Exercise helps in several ways. It helps strengthen muscles surrounding the joints, so they provide more support. Keeping the joints moving also increases their internal lubrication so they move more easily and with less strain.
Taking walks once or twice a day is superb exercise for people with arthritis. Not only will walking strengthen muscles, it is relatively low impact, so it puts very little stress on the joints. Swimming and bicycling are also good for easing and preventing arthritis pain.
When starting an exercise program, be sure to start out slowly. Doing too much all at once will only make your joints hurt more. As a rule, doctors recommend exercising three or four times a week, for twenty to thirty minutes each time. And don’t forget to warm up by stretching for several minutes before putting your body in motion. This will help keep muscles and joints limber, so you don’t hurt yourself along the way.
Make simple changes. When arthritis flares, even the simplest things – like cleaning or ranking the yard or opening a door – can be painful. There are many small things you can do that will make life easier. For example, replace door knobs (which can be hard to turn) with easy-to-lift levers. Buy and electric can opener to replace your hand-held model. Some people even shop for clothes with zippers instead of buttons. Little changes, yes, but over time they can make life a lot more comfortable.
Sunday, October 5, 2008
Anxiety & Panic Attacks
May be you’ve invited forty guests for a pot-luck dinner and all of a sudden you’re beginning to wonder what you’ve gotten into. Your internal dialogue may sound something like this: “What was I thinking? I can’t handle this big a crowd! Besides, no one’s going to show up anyway. If they do, they’ll probably leave early because they’re bored. Have I bought enough wine. Is the house really clean enough?”
Sound familiar? Nearly everyone experiences periodic bouts of anxiety and panic. It’s normal to feel frightened by life’s stresses – an upcoming job interview, meeting your in-laws for the first time, or having a dinner party. But sometimes these emotions spiral out of control, causing your heart to pound and your mind to go blank. Panic makes you feel as though the worst is about to happen and there’s nothing you can do to stop it.
There will always be times when you feel like you’re in over your head. But doctors have found that it’s not stress itself but how you react to stress that determines whether you’ll experience a little anxiety or a full-blown panic attack. Here are a few ways to give yourself a moment’s peace and put the brakes on panic and fear.
********************************************************
WHEN TO SEE THE DOCTOR
Anxiety and momentary panic are common and entirely normal. For
some people, however, even small setbacks can result in full-blown
fear – not just for a few minutes, but for hours, days, or even months.
If you find that you regularly feel like you’re out of control and are
Experiencing a rapid heartbeat, fast breathing, sweating, stomach
Problems, or other symptoms of anxiety, you should call your doctor
Right away.
********************************************************
Take a deep Breath. It sounds like a cliché, but taking deep, regular breaths is one of the best ways to keep panic and anxiety under control. People breathe very rapidly when they’re anxious – a symptom called hyperventilation. Rapid breathing actually reduces the amount of oxygen in the body, which makes you feel nervous and out of control. Slow, deep breaths, on the other hand, flood your body with oxygen, making you feel calmer. In addition, taking a few minutes to breathe deeply is like counting to ten; it gives you time to think and to put things in perspective, instead of merely reacting to emotions.
The next time you feel panic coming on, stop when you’re doing and take a deep breath. Breathe in slowly while counting to five. Hold the breath for one second, then slowly breathe out. Continue doing this for a minute or two. The surge of oxygen will help you feel calmer and more in control – and better able to handle the stress that’s bothering you.
Get a whiff of relaxation. Your nose is one of your most powerful weapons for countering anxiety and panic. Evidence suggests that certain scents can stimulate feelings of calm and relaxation. A whiff of lavender (dharu) or sandalwood incense, for example, can help take the edge off stress. So can the smell of a scented candle, Or you can simply sprinkle some cinnamon (dalchini) into a pot of boiling water. It will fill the air with a delicate, lovely smell that reminds many people of simpler, calmer times.
“B” calm. The B vitamins are nature’s stress relievers. Studies have shown that people who don’t get enough B vitamins in their diets may experience confusion, anxiety, or irritation. You can get a lot of B vitamins by eating a healthful diet. But when stress and anxiety are riding high, you may want to take a B-complex multivitamin, which will help fortify your emotional defenses.
Take some herbal relief. For thousands of years, people around the world have been finding emotional strength in their gardens. Herbs such as chamomile (babunah), ginkgo, kava, valerian (jalakan) and St.John’s Wort (basant) have been shown to help ease panic an anxiety. In fact, recent studies suggest that St.John’s Wort may be as effective as some prescription drugs for imparting feelings of calm and well being. You can buy these healing herbs at natural food stores or from natural apothecaries. Many people prefer to buy dried herbs and make a tea. Some take herbs in capsule form. They can be as effective. When taking herbal supplements, bu sure to read the label carefully to ensure taking the proper amount.
Put water to work. When your emotions are running high and you feel as though you’re about to collapse, nothing is more soothing than taking a long, relaxing bath. Many people prefer their baths hot, but before you fill that tub full of steaming hot water, keep this in mind: Some experts believe that a lukewarm or slightly cool ath does a better job of relieving tension and anxiety. Fill the bath with water until it feels comfortable and soak for about twenty minutes adding hot or cool water to keep the temperature constant.
Rub yourself the right way. Massage is one of the quickest ways to take the edge off panic and anxiety. There’s good reason for this. Massage improves the circulation, removes waste products like lactic acid from the muscles, and helps take your mind off stress. And, it just plain feels good. Even if you don’t feel like having a professional massage, it’s easy to take ten to fifteen minutes a day to indulge yourself in a little self-massage. Take a few moments to rub your neck. Rub your fingers across your scalp. Squeeze your shoulders, your thighs, and your calves. You can even try rolling a tennis ball along your arms to relieve tension, or roll a rolling pin on the long muscles of your upper legs. Doing this regularly helps lower stress and ease anxiety.
Walk off your stress. Many people, when they first start feeling anxious, put on their sneakers and head outside. Taking a long walk – or, if you’re athletically inclined, a jog or a bike ride – is one of the best ways to put the brakes on panic attacks. Research has shown that exercise can increase your tolerance to stress and make you more optimistic and upbeat. Walking, swimming, or even dancing several times a week will help you feel more confident and in control – and less vulnerable to anxiety.
Be careful what you eat. Just as some foods, like carbohydrates, can help you feel calm and relaxed, others can put your nerves on edge. When you’re feeling stressed, it’s a good idea to avoid caffeine and alcohol, which can boost your anxiety levels. During high-stress times, you may want to drink soothing, non-caffeinated herbal teas or simply some ice water flavored with lemon or lime. You should also avoid sweets and eat more filling “comfort” foods, such as potatoes, pasta, or whole-grain breads.
Turn off the internal chatter. Many doctors believe that negative thinking can have a profound impact on how we feel. Unfortunately, negative thoughts are hard to avoid. We all get panicky from time to time. But many of us have the equivalent of little tape machines in our heads that are constantly playing irrational and negative messages: “I’ am losing control,” or “I’ am so stupid, what was I thinking?” Sound familiar? If so, you can turn things around by changing what’s on the tape. Start “playing” positive messages: “I’m strong. I’m in control. I’m nervous, but that’s OK.” If you constantly replace negative thoughts with positive ones, you’ll find that they have a way of coming true. You’ll still experience stress and anxiety, but you’ll feel better able to handle them and this is the key to keeping panic under control.
Sound familiar? Nearly everyone experiences periodic bouts of anxiety and panic. It’s normal to feel frightened by life’s stresses – an upcoming job interview, meeting your in-laws for the first time, or having a dinner party. But sometimes these emotions spiral out of control, causing your heart to pound and your mind to go blank. Panic makes you feel as though the worst is about to happen and there’s nothing you can do to stop it.
There will always be times when you feel like you’re in over your head. But doctors have found that it’s not stress itself but how you react to stress that determines whether you’ll experience a little anxiety or a full-blown panic attack. Here are a few ways to give yourself a moment’s peace and put the brakes on panic and fear.
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WHEN TO SEE THE DOCTOR
Anxiety and momentary panic are common and entirely normal. For
some people, however, even small setbacks can result in full-blown
fear – not just for a few minutes, but for hours, days, or even months.
If you find that you regularly feel like you’re out of control and are
Experiencing a rapid heartbeat, fast breathing, sweating, stomach
Problems, or other symptoms of anxiety, you should call your doctor
Right away.
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Take a deep Breath. It sounds like a cliché, but taking deep, regular breaths is one of the best ways to keep panic and anxiety under control. People breathe very rapidly when they’re anxious – a symptom called hyperventilation. Rapid breathing actually reduces the amount of oxygen in the body, which makes you feel nervous and out of control. Slow, deep breaths, on the other hand, flood your body with oxygen, making you feel calmer. In addition, taking a few minutes to breathe deeply is like counting to ten; it gives you time to think and to put things in perspective, instead of merely reacting to emotions.
The next time you feel panic coming on, stop when you’re doing and take a deep breath. Breathe in slowly while counting to five. Hold the breath for one second, then slowly breathe out. Continue doing this for a minute or two. The surge of oxygen will help you feel calmer and more in control – and better able to handle the stress that’s bothering you.
Get a whiff of relaxation. Your nose is one of your most powerful weapons for countering anxiety and panic. Evidence suggests that certain scents can stimulate feelings of calm and relaxation. A whiff of lavender (dharu) or sandalwood incense, for example, can help take the edge off stress. So can the smell of a scented candle, Or you can simply sprinkle some cinnamon (dalchini) into a pot of boiling water. It will fill the air with a delicate, lovely smell that reminds many people of simpler, calmer times.
“B” calm. The B vitamins are nature’s stress relievers. Studies have shown that people who don’t get enough B vitamins in their diets may experience confusion, anxiety, or irritation. You can get a lot of B vitamins by eating a healthful diet. But when stress and anxiety are riding high, you may want to take a B-complex multivitamin, which will help fortify your emotional defenses.
Take some herbal relief. For thousands of years, people around the world have been finding emotional strength in their gardens. Herbs such as chamomile (babunah), ginkgo, kava, valerian (jalakan) and St.John’s Wort (basant) have been shown to help ease panic an anxiety. In fact, recent studies suggest that St.John’s Wort may be as effective as some prescription drugs for imparting feelings of calm and well being. You can buy these healing herbs at natural food stores or from natural apothecaries. Many people prefer to buy dried herbs and make a tea. Some take herbs in capsule form. They can be as effective. When taking herbal supplements, bu sure to read the label carefully to ensure taking the proper amount.
Put water to work. When your emotions are running high and you feel as though you’re about to collapse, nothing is more soothing than taking a long, relaxing bath. Many people prefer their baths hot, but before you fill that tub full of steaming hot water, keep this in mind: Some experts believe that a lukewarm or slightly cool ath does a better job of relieving tension and anxiety. Fill the bath with water until it feels comfortable and soak for about twenty minutes adding hot or cool water to keep the temperature constant.
Rub yourself the right way. Massage is one of the quickest ways to take the edge off panic and anxiety. There’s good reason for this. Massage improves the circulation, removes waste products like lactic acid from the muscles, and helps take your mind off stress. And, it just plain feels good. Even if you don’t feel like having a professional massage, it’s easy to take ten to fifteen minutes a day to indulge yourself in a little self-massage. Take a few moments to rub your neck. Rub your fingers across your scalp. Squeeze your shoulders, your thighs, and your calves. You can even try rolling a tennis ball along your arms to relieve tension, or roll a rolling pin on the long muscles of your upper legs. Doing this regularly helps lower stress and ease anxiety.
Walk off your stress. Many people, when they first start feeling anxious, put on their sneakers and head outside. Taking a long walk – or, if you’re athletically inclined, a jog or a bike ride – is one of the best ways to put the brakes on panic attacks. Research has shown that exercise can increase your tolerance to stress and make you more optimistic and upbeat. Walking, swimming, or even dancing several times a week will help you feel more confident and in control – and less vulnerable to anxiety.
Be careful what you eat. Just as some foods, like carbohydrates, can help you feel calm and relaxed, others can put your nerves on edge. When you’re feeling stressed, it’s a good idea to avoid caffeine and alcohol, which can boost your anxiety levels. During high-stress times, you may want to drink soothing, non-caffeinated herbal teas or simply some ice water flavored with lemon or lime. You should also avoid sweets and eat more filling “comfort” foods, such as potatoes, pasta, or whole-grain breads.
Turn off the internal chatter. Many doctors believe that negative thinking can have a profound impact on how we feel. Unfortunately, negative thoughts are hard to avoid. We all get panicky from time to time. But many of us have the equivalent of little tape machines in our heads that are constantly playing irrational and negative messages: “I’ am losing control,” or “I’ am so stupid, what was I thinking?” Sound familiar? If so, you can turn things around by changing what’s on the tape. Start “playing” positive messages: “I’m strong. I’m in control. I’m nervous, but that’s OK.” If you constantly replace negative thoughts with positive ones, you’ll find that they have a way of coming true. You’ll still experience stress and anxiety, but you’ll feel better able to handle them and this is the key to keeping panic under control.
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