Reduce Anxiety With These Top 10 Tips

Most of us know what it takes to have a healthy body: eating well, getting the right nourishment, and exercise are the best combination for your body’s wellbeing. But mental wellbeing is still a bit of a taboo. Anxiety can be crippling, even in the healthiest body. Let’s look at what it is and our top tips for reducing it.

What Is Anxiety?

Anxiety can come in many forms. Whether you’re apprehensive about an upcoming event or struggling to cope with the day’s events, anxiety can make you feel like you’re stuck in quicksand. But the anticipation and predictions of these events can often be much worse that the reality.

Anxiety displays both physical and emotional symptoms. These include an increased heart rate, lack of concentration, irritable demeanour, and sleeping problems.

Anxiety and stress are your body’s reaction to perceived dangers. Understandably, this can cause you to feel on edge. We’ve compiled our top 10 tips to help you reduce your anxiety.

Top Ten Tips to Reduce Anxiety

There are a whole range of options available to manage your symptoms. These top 10 tips should help you reduce your daily anxiety and get you feeling more like yourself again.

1.    Take Deep Breaths

Deep breathing is an effective relaxation technique. It helps loosen up your muscles and gives you a sense of calm. Simply sitting in a chair that supports your head, lying on the floor or bed, and concentrating on your breathing can work wonders.

Focus on each individual breath. It can be tempting to take short, sharp gasps but you should try to breathe in and out slowly. Concentrate on the rhythm and the rise and fall of your chest. This will distract your mind and help you calm down.

2.    Acknowledge That You’re Anxious

Unless you personally suffer from anxiety, it can be hard to understand the condition, what is causing it, and how to help. Having someone who knows about your condition is invaluable. Let people help you by acknowledging how you’re feeling. That way they can talk you through your panic attacks and be there to look after you once they subside. It’s equally important to have someone who can spot the warning signs.

Everyone needs a good support network in place. Remember: suffering from anxiety doesn’t make you weak; it just makes you human.

3.    Realize That Your Brain Is Playing Tricks on You

Panic attacks cause an awful amount of distress. When you suffer from anxiety, a panic attack can make it feel as though you’re having a heart attack. Remind yourself that you are not in any danger and that the feeling will pass. It can help to sit down, place your head between your legs and take deep breaths.

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4.    Question Your Thought Processes

When you feel anxious, your thought processes may be rather erratic and your decision-making skills may be affected. Ask yourself, “Are these worries and scenarios realistic?” This will help you to rationalize your thoughts.

One example is worrying about completing a task because you fear you will fail at it. In reality, you won’t know until you try, and even if you do fail, you will no doubt learn something from the experience. Remember, things are seldom as bad as you may think.

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5.    Calm Yourself With Visualizations

Visualizations can be an extremely effective way of easing your anxiety. Picturing yourself on a sunny beach or in one of your favourite places can help relax you. Imagine your thoughts floating away and focus your attention on that special place. This will help you to concentrate on your breathing and enable you to calm down.

Meditation apps like Headspace are readily available and are ideal for when you notice your anxiety symptoms coming on.

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6.    Establish What Is Making You Anxious

By pinpointing what is making you anxious you can learn to notice the triggers and identify the scenarios that you are struggling to cope with. Then put steps in place to avoid feeling that way again. If you can’t help but encounter whatever is making you anxious, try to get to the core of why it triggers your symptoms.

Confiding in a friend, family member or colleague gives you the support network you need and will make it easier to tackle the situation head-on.

By being proactive about your anxiety and its triggers, you are taking control of the situation. Move away from that internal monologue telling you that you can’t do or cope with certain things. Instead, use positive self-talk. Tell yourself positive coping statements like “My anxiety feels bad, but I can cope with it.”

7.    Focus On The Positives

It may sound strange, but focussing on the positives in your life can have a wonderful effect when you’re struggling with anxiety. Akin to depression, anxiety can make you feel like you’re being dragged down.

By taking a moment to mentally or physically list the positives in your life, you’re not only taking your mind off how you’re feeling but you also give yourself something to smile about. Smiling releases endorphins that can help to reduce stress levels. So it’s a win-win situation.

8.    Aim For A Goal

A task, no matter how small, can help give you a second train of thought to distract you from the tightness in your chest. Everyday tasks like washing pots or ironing can help to relax your mind. Even better, once you’ve finished the task you will feel a sense of achievement, helping to make you feel more positive.

But it’s important not to put too much pressure on yourself. Only do what you feel you can physically cope with and take it from there. Anxiety doesn’t come with an instruction manual, so just take it at your own pace.

9.    Take Time To Relax

Whether you set time aside for taking a nice warm bath, reading your favourite book or catching up on your TV shows, it’s important to put time aside to relax. This will give your mind and body the chance to calm down.

A good night’s sleep can make the world of difference. Research shows that if you get less than five hours sleep a night it has the same effect on the brain as being drunk.[1]

Getting a restful sleep may be easier said than done so you may want to use some herbal or holistic tablets to help relax you enough to be able to drift off into a natural slumber. When you are fully rested you will see everything in a whole new light.

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10.De-Clutter Your Mind

If you’re struggling to unwind after a stressful day or event, making a list of everything that you feel anxious about can help declutter your mind.

Writing it down can be rather cathartic. Next, mark the things that you can control and those that you can’t. This will help to give you a fresh perspective on the situation. You can then put steps in place to do something about the issues that you do have control of. Yoga and meditation can also help to reduce your anxiety and put you in a more relaxed state.

Reduce Your Anxiety Today

Antiaging Nutrition provides a whole host of products designed to help you feel more like yourself again. Shop online today and discover how easy it is to manage your stress and anxiety.

Subscribe to our newsletter to keep up to date with the latest health-related news.

For more information on dealing with an anxiety disorder, please talk to a medical professional.

[1] http://news.nationalpost.com/news/five-hours-sleep-a-night-has-same-effect-on-brain-as-being-drunk-says-oxford-professor

Why You Should Be Taking Better Care of Your Eyes

Your eyes play an important role in your overall health. Therefore, it’s vital that you look after them. Your vision will naturally deteriorate over time, so you need to safeguard it now.

Here, we will take a look at the main reasons why you need to take better care of your eyes and some ways to help maintain their health.

Eye Health

Your vision really does matter, so don’t take it for granted. Sight is the sense that most people fear losing, yet most of us don’t know how to look after our eyes. More than 2.9 million Americans are legally blind and nearly 4.2 million are visually impaired.[1][2]

Eye Diseases

If you neglect your eyes, you run the risk of developing the following conditions:

Cataracts

Cataracts affect more than 24.4 million Americans aged 40 and over. By the age of 75, almost half of all Americans have cataracts.[3]

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Glaucoma

2.7 million Americans aged 40 and over are affected by glaucoma.[4] Glaucoma is caused by a build-up of pressure in the eye, which then affects vision.

The four main types of glaucoma are:

Chronic open-angle glaucoma

The most common type of glaucoma, which develops slowly over a long time period

Primary angle-closure glaucoma

This rare type of glaucoma generally occurs slowly but can develop at a rapid rate, causing a painful build-up of pressure in and around the eye.

Secondary glaucoma

This mainly occurs as a result of an existing eye injury or condition.

Developed glaucoma

Also known as congenital glaucoma, this rare but serious type of glaucoma occurs mostly in children.

Age-related macular degeneration (AMD)

Recent research shows that nearly 2.1 million Americans aged 50 and over have late AMD. At this stage, the disease can lead to severe visual impairment.[5]

Diabetic retinopathy

Diabetic retinopathy affects nearly 7.7 million Americans aged 40 and over and studies show that it’s on the increase.[6] In fact, more than 29 million Americans have diabetes, with 27% of them (8.1 million) unaware that they have the disease.[7]

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It’s also worth noting that whilst you can’t avoid hereditary conditions, you can take measures to manage them early on. Talk to your family about their eye history and determine if anyone has been diagnosed with a hereditary disease or condition.

Let’s take a look at ways you can help maintain healthy eyes.

Eat for Good Vision

A diet rich in fruit and vegetables, and particularly leafy greens like spinach and kale, can help keep your eyes healthy. Research has also shown that there are direct eye-health benefits from eating oily fish rich in Omega-3 fatty acids, such as salmon, tuna and halibut.

Read our post on simple ways to boost your immune system for more information on superfoods.

Maintain a Healthy Weight

Being overweight or obese increases your chance of developing diabetes and other systemic conditions, which can lead to loss of vision through diabetic eye disease and glaucoma. For advice on how to achieve a healthy weight, seek the advice of a medical professional.

ACF228 capsules help to restore the body to a natural biological balance. The easy-to-take supplement includes an ingredient called L-carnosine. This helps promote skin, eye and vascular health by hindering glycation, a non-enzymatic reaction between reducing sugars, such as glucose, and proteins, lipids or nucleic acids. What’s more, it also includes resveratrol, a natural component which helps to reduce cholesterol levels and aids weight loss.

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Quit Smoking

Smoking is as bad for your eyes as it is for the rest of your body. Cigarette smoking causes more than 480,000 deaths each year in the United States.[8]

Recent research has linked smoking to an increased risk of developing age-related degeneration and cataracts, which can lead to a complete lack of vision. Smoking is also a direct cause of Type 2 diabetes and rheumatoid arthritis.[9]

Wear Sunglasses

Sunglasses are more than just a fashion accessory; they also protect your eyes from the sun’s natural UV rays. UV protected sunglasses block out 99 to 100% of UV-A and UV-B radiation, so make sure to have them close to hand.

Use Safety Eyewear

Practice workplace eye safety. Safety goggles are made of polycarbonate, which is 10 times stronger than other plastics. If you have to wear protective eyewear on a day-to-day basis, don’t become negligent. The same goes for when you participate in sports and DIY activities.

Research suggests that 2.4 million eye injuries occur every year in the United States.[10] Protective eyewear can prevent 90% of eye injuries.[11] It only takes one time not wearing the glasses for an accident to happen. Don’t put yourself and your vision at unnecessary risk.

Give Your Eyes a Rest

If you spend a large proportion of your day staring at a computer or focussing on one thing, you are putting your eyes under considerable strain. Simply put, your eyes get fatigued.

A simple way to rectify this is to use the 20-20-20 method: every 20 minutes, look about 20 feet away from the screen or object for 20 seconds. This will help to reduce eye strain.

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Have Your Eyes Examined Regularly

The best thing to do if you’re concerned about your eyesight is to seek the advice of an eye-care specialist and have a comprehensive eye exam. It is recommended that most people have their eyes tested every two years. However, in some circumstances it is better to go more often.

A sight test can help detect early signs of eye disease like glaucoma, which can be treated if found soon enough. Sight tests can also help identify health concerns like diabetes and high blood pressure.

They can also tell you if you are suffering from a refractive error. These include:

Myopia – Commonly known as near-sightedness

Hyperopia – You may know this as far-sightedness

Astigmatism – A combination of the above two refractive errors which causes blurry vision

Care for Your Eyes

Antiaging Nutrition stocks a wide range of products designed to take better care of your eyes. Shop online and discover how easy it is to safeguard your vision.

Discover more about how to maintain healthy eyes in our interview with Russian bop-physicist Dr Mark Babizhayev. For more information on maintaining your health, don’t forget to subscribe to our newsletter.

[1] https://www.nei.nih.gov/eyedata/blind

[2] https://www.nei.nih.gov/eyedata/lowvision

[3] https://nei.nih.gov/eyedata/cataract

[4] https://www.nei.nih.gov/eyedata/glaucoma

[5] http://www.ncbi.nlm.nih.gov/pubmed/19365036

[6] https://nei.nih.gov/eyedata/diabetic

[7] http://www.cdc.gov/diabetes/data/statistics/2014StatisticsReport.html

[8] http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/

[9] http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/

[10] http://www.preventblindness.org/eye-safety-home

[11] http://www.preventblindness.org/preventing-eye-injuries

Shedding Light on Multiple Sclerosis (MS)

Multiple sclerosis (MS) is a complex and incurable neurological condition which affects over 2.3 million people worldwide.

A long-term (chronic) disease, MS affects nerves in the brain and spinal cord, causing a variety of unpleasant symptoms that affect balance, vision, and muscle movement.

There are a number of environmental factors that are thought to increase the risk of MS, including cigarette smoking and a vitamin D deficiency.

With the distinct link between vitamin D deficiency and increased risk of MS, it is important to do all you can to focus on improving your quality of life and do all you can to take measures to manage risk factors.

Symptoms

MS can cause a variety of symptoms, which affect each person differently. The most common symptoms include:

  • Extreme fatigue
  • Numbness and tingling
  • Blurred vision
  • Blindness
  • Mobility and balance problems
  • Muscle weakness and spasticity

It is unlikely that all of the above symptoms will be experienced by any one individual, and most people with MS only suffer from a few of these symptoms.

Types of Multiple Sclerosis

There are three types of MS, each with varying periods of flare-ups and remission:

  • Relapsing remitting MS – This involves a flare-up of symptoms, known as relapses, which can last from a few days to a few months. This is followed by periods of remission where symptoms are mild or disappear completely.
  • Secondary progressive MS – This type of MS usually develops around 15 years after somebody experiences relapsing remitting MS. Symptoms gradually worsen over time. Relapses still occur but a full recovery from symptoms doesn’t occur with this type of MS.
  • Primary progressive MS – This is the least common form of MS. Primary progressive MS involves symptoms getting worse over time and there being no periods of remission.

Causes

MS is widely known as an autoimmune condition, where the immune system attacks healthy body tissue.

In the case of MS, the immune system attacks the myelin which covers the body’s nerves, causing multiple sections of the brain and spinal cord to become damaged and affected by hardening (sclerosis). This activity disrupts the nerve signals passing through these areas, causing the symptoms of multiple sclerosis.

Managing Multiple Sclerosis

Multiple sclerosis is an incurable condition, but there are a number of treatment options available which can help manage the condition.

Some treatment options include:

  • Steroids
  • Physiotherapy
  • Antidepressant medication
  • Cognitive behavioural therapy (CBT)
  • Disease-modifying medicines
  • Complementary therapies

Risk Factors and Multiple Sclerosis

Many experts believe that a combination of risk factors can lead to the development of the condition, including:

  • Low sunlight and vitamin D
  • Genetic factors
  • Smoking
  • Viral infection

Low Sunlight and Vitamin D

Some studies have shown a link between lower levels of vitamin D and multiple sclerosis.

Research conducted on the condition around the world has shown an increased likelihood of MS developing in countries further away from the equator.

Those living further from the equator are exposed to less sunlight and therefore their body produces less vitamin D, which could possibly increase the likelihood of developing MS.

Lifestyle Choices and Multiple Sclerosis

With a lack of vitamin D thought to increase the risk of developing MS, research suggests have suggested that supplements may reduce the risk of the condition.

Quality of Life and Vitamin D

When it comes to improving quality of life, there are a number of vitamin D-based products available from Antiaging nutrition, including vitamin D3 5000 IU which can help maintain a healthy lifestyle and may reduce the risk of MS.

Vitamin D provides a host of benefits, including strengthening the immune system to help fight disease and maintaining strong and healthy bones.

Multiple sclerosis is an incurable condition, but with a host of environmental factors thought to be associated with an increased risk of developing the disease, lifestyle changes can be made which could help reduce the risk of developing this condition.

Get in Touch

If you would like to find out more about the array of products available which contain vitamin D, contact Antiaging Nutrition today.

Sources

Multiple Sclerosis Society

NHS Choices – Multiple sclerosis