Natural Remedies for Anxiety

April 19, 2013

It’s normal to feel anxious from time to time, but if you’re exhibiting symptoms of anxiety (such as excessive worry, restlessness, fatigue, irritability, difficulty concentrating and insomnia) every day for several months, you may have an anxiety disorder that needs treatment.

Severe anxiety disorders are often treated with medications like antidepressants, SSRIs and MAOIs, but people with mild to moderate anxiety symptoms can often find some sort of relief through natural anxiety treatments. Even though these methods are “natural,” it’s important to check with your doctor to determine if these treatments are safe for you, especially if you’re taking antidepressants or other medications, which can react dangerously with some herbal and natural supplements. If your doctor gives you the go-ahead, try these six natural ways to treat your anxiety symptoms

Breathing Exercises

Take a moment to close your eyes and focus only on your breathing. Inhale slowly through your nose. Feel your diaphragm move up into your rib cage and extend your belly outward as you inhale. Slowly push out your breath as you exhale through your mouth. Feel the stress being breathed out of your body. It is no longer a part of you. Each breath should take 6 seconds to complete. Spend 3 seconds slowly inhaling through your nose and the other 3 seconds slowly exhaling through your mouth. Take 5-10 breaths like this and you’ll instantly feel more relaxed.

Drink Green Tea

L-theanine is an amino acid found in tea plants. It also promotes relaxation and modifies the stimulating effects of the caffeine present in green tea. What does that mean exactly? Well L-theanine is a caffeine antagonist, meaning that it offsets the “hyper” effect of caffeine. That is why many people will have a “soothing” cup of tea and not a soothing cup of coffee. Green tea contains more theanine than the other teas. Try drinking Green Tea in the morning for a more gradual and calming wake-up boost.

Exercise

Although Cardio Exercise like running or bike riding is more effective for relieving anxiety, weight lifting works well too. Really, just getting to the gym in general and burning off some steam is a wonderful way to feel better. Exercise doesn’t just provide a physical release. You’re also providing a mental release as well. By exercising, you counterbalance your negative thoughts with a positive feeling that you are taking steps towards improving your health. In effect, you cast aside worry and calm your mind with the natural high of working out.

Go for a Walk

Nothing clears my head like a nice brisk walk. This is even better if you have beautiful backgrounds of nature to stroll through. Whenever I visit my extended family, I always make time for a 10 minute walk around their lake. As you walk, think about the rhythm of your body as you stride from one step to the next. It’s calming to focus on your breathing. Concentrate on each breath and empty your thoughts as you move along.

Stretch

Every night before bed, take 5 minutes to stretch. Even if it’s just touching your toes, every bit helps. When you stretch, you relieve tension in your back and muscles. You’ll feel calmer and more relaxed instantly. This is a great way to prepare for a fantastic night’s sleep. If you prefer not to stretch right before bed, you can stretch before going to the gym. It helps circulation and prevents injury as well. This anxiety reliever takes just minutes and it really does wonders. As a side benefit, you’ll feel so much better physically. Since I started stretching, I’ve noticed significantly less muscle cramps and soreness after a workout. I can honestly say this technique has made me feel younger and more vibrant.

Eat Your Favorite Food

I’m not telling you to go out and binge to get over your anxiety. Obviously that’s not a healthy strategy. However, you are allowed to indulge in your favorite comfort foods when things get particularly stressful. It gives you that psychological satisfaction your mind needs and it forces you to reach out to comforting zones. However it is advisable not to overeat high calorie comforting foods and feel sorry later for your health. So indulge sometimes but in moderation!

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How to Beat Your Craving for Sweets

April 15, 2013

For most of us sugar is the first addictive substance we were ever exposed to in life. It was the carrots that was offered when we had been good or were having a birthday celebration. Denial of it was the stick that kept us in line and made us behave. “Eat your vegetables or you won’t get dessert.” From an early age most of us develop a problematic relationship with sugar that is perhaps as much psychological as physical. Sugar cravings are something that everyone needs to deal with on a day to day basis. There’s nothing more satisfying than something sweet. After gaining a good deal of weight, we realize that now there is a need to stop sugar cravings if we ever wanted to meet any weight loss goals. So here are some easy and healthy ways to beat cravings for sugar:

Beating Craving For Sweets Way #1

The first way to beat sugar cravings is to stop drinking soda. This includes diet soda. I always crave more sugar whenever I drink soda. Drink water and you might just notice that you don’t have as many sugar cravings.

Beating Craving For Sweets Way #2

If you want to beat sugar cravings, brush your teeth when you feel one coming on. Nothing tastes worse than something sweet immediately after brushing your teeth. The stronger the mint in your toothpaste, the better it will help you curb your sugar cravings. You will also get the added benefit of enjoying better oral hygiene.

Beating Craving For Sweets Way #3

Suck on a peppermint. If you want to beat sugar cravings and you can’t get to your toothbrush, suck on a peppermint. With a strong minty taste in your mouth, nothing sweet will taste good.

Beating Craving For Sweets Way #4

If you just can’t beat sugar cravings, eat fruit. Fruit is naturally sweet and good for you. Turn your sugar cravings in to healthy habits by opting to eat fruit whenever those pesky sugar cravings spike.

Beating Craving For Sweets Way #5

Keep a food journal. Make an entry every time you put something in your mouth. If you so much as add a packet of sugar to your coffee, make sure that you log it in your food journal. Keeping a food journal is a great way to make yourself aware of what you eat so that you can stop sugar cravings.

Beating Craving For Sweets Way #6

Eat a diet rich in fiber and protein. Fiber and protein keep you full and satisfied longer. If you aren’t hungry, chances are you won’t have sugar cravings.

Beating Craving For Sweets Way #7

Stay away from carbs and starches such as white bread and potatoes. To the body, these items act just like sugar. If you are trying to stop a sugar craving by eating a slice of white bread, you are being very counterproductive.

Beating Craving For Sweets Way #8

Eat several mini-meals instead of three large meals a day. By eating, you are keeping your blood glucose levels stable. If your blood glucose levels are stable, you might not crave sugar as much.

Beating Craving For Sweets Way #9

Eating sugar causes serotonin in your brain to fire up. This is what makes you feel good when you eat sugar. Instead of succumbing to that sugar craving take a walk. Walking and physical activity raises serotonin levels as well. You might not need that candy bar after you take a nice, brisk walk.

It is difficult to stop sugar cravings, especially when you have a sweet tooth. With the help of these 10 tips on how to beat sugar cravings, hopefully you will be able to better manage your sugar intake and meet your fitness goals.
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Fat in Rice – Does Eating Rice Makes You Gain Weight?

March 26, 2013

Weight gain occurs when the number of calories you consume exceeds the amount used to fuel your activities and metabolism. Basically any food including rice, can contribute to weight gain if eaten in quantities that cause you to exceed your maintenance level of calorie intake. However, fat in rice is no more likely to cause weight gain than other foods if eaten in appropriate portions as part of a well-balanced, healthful nutrition plan.

Rice – A Cereal:

Rice is an ancient cereal grain that sustains two-thirds of the world’s population.

There are more than 40,000 different varieties of rice. Of the 40,000 varieties, more than 100 grow world-wide, but only around 10% are marketed and sold.

It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa.

Rice Nutrition Facts:

Rice is an excellent source of energy, especially energy-giving carbohydrates, which are used in the body for brain performance, physical activity, bodily functions and everyday growth and repair.

Fat in Rice is very low and also it is cholesterol free.

Rice contains negligible amounts of sodium, with less than 5 mg sodium per 100g serve. It is therefore a super food for those who need to watch their salt intake.

Both white and brown varieties of rice contain essential vitamins and minerals, including B-group vitamins (e.g. thiamin, niacin) zinc and phosphorus. Brown rice contains more nutrients and fiber than white rice since it retains the bran and germ, where many of the vitamins and minerals are found.

Rice is gluten free and the most non-allergenic of all grains.

Healthier Form of Rice:

- Brown Rice

- Basmati

- Parboiled

- White

In summary, rice is nutritious food especially brown and red types of rice. If you love white rice because of its delicious taste, you need to eat moderate amounts of it to avoid adding some calories to your bellies. Remember to choose healthier form of rice which gives more health benefits and prevents unwanted weight again.

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Weight Loss Motivation

March 4, 2013

Weight loss is a skill which requires higher level of motivation. As its rightly quoted,” where there is a will, there is a way”. With these inspirational tips to help you succeed, you’ll quickly climb back up the weight loss motivation ladder and feel refreshed and raring to continue with weight loss and see a new you.

Remind yourself of your origin of Weight Loss Motivation:
Start by reminding yourself what set you off on the road to wanting to lose weight in the first place, was it:

1) Seeing a ‘fat’ photo of you?
2) The bathroom scales reaching a certain point?
3) Not being able to find any clothes to fit you?
4) Realizing that even the smallest tasks were making you feel out of breath?

Close your eyes and go back to the moment when you decided once and for all to lose weight. If you still have that photo, take another look and remind yourself what you didn’t like about it.
Dig out some clothes that are still way too tight and try them on. Transporting yourself back to your ‘turning point’ should relight your motivation to lose weight.
Write down all the benefits of losing Weight
Many people only see a slim body as the main benefit of weight loss, with the result that if they don’t quickly see an improvement they end up feeling dissatisfied. If you haven’t already done so, write a list of ALL the positives you’ll get from losing weight and reaching your goal.
As well as looking amazing, the list could include things like:

1) Having more energy to play with your children
2) Lowering your blood pressure
3) Improving your fitness levels
4) Not getting out of breath after climbing a flight of stairs
5) Feeling comfortable in jeans
6) Increased performance at work

Most people who lose weight say they get far more out of life once they’re slim and as well as being healthier, they feel happier and have more confidence. People reported that they:
- Had more energy
- Experienced a better mood
- Had more confidence
- Improved health
- Benefited from better relationships and improved performance at work!

Visualize the new slim you
If things get tough, spend some time visualizing your new life as a slimmer, fitter and healthier you. It’s one of the best ways to increase Weight Loss Motivation

- How does it feel?
- How much more confident are you?
- How do you look?
- What are you wearing?
- How do you move?
- How do you talk to other people?
- How much more energetic do you feel?
- What are you doing in your new life?
- What ambitions do you have?
- What changes have you made?
- Hold onto this image of the new you and take time to revisit it whenever you feel like giving up.

Remember it’s all about you:
Remind yourself who you are losing weight for. The key to Weight Loss Motivation is the fact that “it’s for YOU”. If you’re trying to lose weight as a result of pressure from family, friends, you’ll constantly struggle! People who successfully lose weight – and keep it off – do it for themselves.
So make sure you’re shifting those pounds for the only person that counts – and that’s you!

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Natural Sources of Essential Vitamins

February 15, 2013

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micro-nutrients because unlike the case with macro-nutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micro nutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of Vitamins

Water-soluble vitamins B and C

Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system. Vitamin A can be obtained from dairy products, orange, yellow & green vegetables & fruits, fish etc.

Vitamin B complex

It includes B1(thiamine) , B2 (riboflavin), B3 (nicotinic acid), B6(pyridoxine), B12( cobalamin) , Folate ( folic acid).

The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, and the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.In pregnancy, low folate levels increase the risk of the baby’s spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.

Vitamin C

Vitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat. Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body’s needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin D

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also ‘fortified’ with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe malabsorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

Natural Sources of Essential Vitamins

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micronutrients because unlike the case with macronutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micronutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of vitamins

1. Water-soluble vitamins B and C
2. Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

Vitamin B complex

It includes B1(thiamine),B2 (riboflavin),B3(nicotinic acid),B6(pyridoxine),B12( cobalamin),Folate ( folic acid).

Folic acid (folate)

Vitamin C

Vitamin D

Vitamin E

Vitamin K

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Liposuction – Post Surgery Fat Gain

May 2, 2011

Rising signs of obesity are making people very conscious and prompting them to take not so healthy steps to deal with the extra fat. People have a tendency to gravitate towards all the possible shortcuts to get what they want. Hence Liposuction is gaining popularity as the quickest mean to lose fat from the problem areas. Through this procedure fat is sucked from your problem areas and leaving it look deflated. Many men and women are readily going for liposuction which is the fastest way out without altering the lifestyle naturally and losing fat by maintaining a healthy lifestyle. But is liposuction a healthy option for fat loss.

Researchers at University of Colorado found in a study on the effect of post surgery liposuction, that the fat suctioned out had returned on the body but at different places like arms, shoulders, back etc. The process of liposuction surgically destroys the fat cell web from that area but the body instead compensates it by growing it on other body areas later. The study said that people who underwent liposuction of a area gained that fat again a year later at a different part.

Whenever the body loses fat cells new one replace it. But during liposuction the fishnet of that area is removed and very less fat cells remain. If your lifestyle routine and habits are not managed in a healthy pattern then fat would increase on other parts of the body. So it is important to manage your eating habits and exercise religiously to maintain that fat loss otherwise it will reappear on your body at different parts. When large amounts of fat are removed it leaves dents and marks on the body. There are limitations to getting a liposuction done. A person has to be above 18 years and certain health conditions are required to undergo it. Also one cannot undergo a tummy and abdomen liposuction together due to the repercussions.

Losing the entire body fat is difficult with liposuction and the chances of regaining the fat is more with it especially at different body parts. But its possible to lose fat from all your problem areas at once and keep it off for a longer duration by just adjusting your lifestyle. The lifestyle shift is nothing but eating healthy and exercising enough. Even if you were to compare the price points its cheaper to consult a professional for diet & exercise programs than go to liposuction specialist. Liposuction is an invasive surgery where the person is required to be admitted for atleast 2-3 days for the procedure. Besides Liposuction comes with a lot of side effects like sagging skin, lack of shape on the body part operated and post recovery period.

Next time excess fat on the body is troubling you before you consider going under the knife consult a professional weight loss company. It can be the best decision you make for living a healthy life.

Manage Menopause Weight Gain

March 1, 2011

Weight gain during menopause is a big concern for women. The menopausal phase triggers changes in body shape resulting on an average weight gain of about 5-10 kg. This weight is primarily hormone related and has a direct impact on appetite, metabolism, and fat storage. Therefore controlling weight during this time becomes extremely difficult due to fluctuating estrogen, testosterone, and androgen levels. These added kilos further aggravate depression and anxiety which in turns can bring on the hot flashes and disturbed sleep.

Estrogen plays a big role in menopausal weight gain especially as the estrogen levels decline with age as the body stops ovulating. Due to the decrease in estrogen levels produced by the ovaries, body searches for other sources to substitute the shortage of estrogen in the body. Meanwhile fat cells in our body have the natural capability to produce estrogen, hence the body starts restoring to these cells to convert calories into fat to increase estrogen levels. Unfortunately fat cells don’t burn calories the way muscle cells do, which causes this unwanted Read more

Why lose weight- 5 reasons

March 6, 2010

Most people start a weight loss plan for aesthetic reasons to look good. But beyond that, excess weight is literally a menace to your health. Besides making you fat, large amounts of fatty deposits can cause havoc on your body’s internal systems.

By Indian government obesity guidelines, People who are Body Mass Index (BMI) of 25 or greater are clinically termed obese & have a much higher risk for many major illnesses. This is due to a genetic Indian risk of diabetes & heart disease. For most of us, obesity sounds like something foreign, but to be over a BMI of 25, is for example, anyone with a height of 5 feet and weighing over 58.2 kg, 5 feet 6 inches & weighing over 70.5 kg, or 6 feet tall and weighing over 83.6 kg.

Check the table below to see if you fall into the obese category. The height is in inches, the weight is in lbs.

Photo: Check Obesity: Body Mass Index Table

Surprisingly, many people fall into the high risk category. Here are few reasons why you definitely have to lose weight: Read more

Are you obese? New Indian obesity guidelines here

May 16, 2009

Studies predict that India will be the global diabetes capital by 2050 if the abdominal and lower limb obesity and metabolic syndrome are not arrested. Alarmed by reports, the Health Ministry has reduced the cut-off for body mass index (BMI) to 23 kg/m2 to fight the battle against obesity. If your BMI is over 23 kg/m2, then you are considered obese. The global standard for BMI is 25 kg/m2. So, someone considered not-obese by most international standards, might be obese in India!

BMI is the ratio of the body weight in kg versus height in m2. Understand how to find your BMI here. We think its wrong to judge obesity by BMI- read here to understand why.

Photo- BMI guidelines, India (hikabu@flickr)

The guidelines were released jointly by the Health Ministry, the Diabetes Foundation of India, the All-India Institute of Medical Science (AIIMS), Indian Council of Medical Research, the National Institute of Nutrition and 20 other health organisations- Those with BMI of 25 kg/m2 will be clinically termed obese (as opposed to 30 kg/m2 at the international level) and those with BMI of 32.5 kg/m2 will require bariatric surgery to eliminate excess flab.

Along with the BMI guidelines, they have also released guidelines cut-offs for waist measurement at 90 cm for Indian men (as opposed to 102 cm globally) and 80 cm for Indian women (as opposed to 88 cm at the international level).

“The Indian body composition puts them in high risk for diabetes and hypertension. The guidelines—with revised statistics—will benefit the additional 15-20 per cent (60-80 million) of the Indian population who can now be clinically termed obese under the revised measurements,” Anoop Mishra, director and head, department of diabetes and metabolic diseases, Fortis Hospitals, New Delhi and Noida, said releasing the guidelines.

The study says one in every three Indians has high triglyceride (bad cholesterol) levels and 30-70 per cent has low levels of HDL (good cholesterol). For every 10 extra kilograms above the stipulated body weight (measured according to height), life expectancy of a person reduces by three years- the report said.

By the new obesity guidelines, every second person in Delhi fulfills the criteria of obesity or has excess abdominal fat and nearly one-fourth of the adolescent population in the capital has Syndrome X or metabolic syndrome, that heralds the onset of heart diseases and diabetes.

So, what are planning to do, to avoid obesity?

Family stress may raise obesity risk in children

February 23, 2009

Living in a stressful household may raise obesity risk among children, according to a study on families in Sweden. It found that children aged 5-6 years living in stressful households had the twice the risk of obesity, as compared to those in low stress households.

Photo- Fat Kid (chancedite@flickr)

The family stressors were a number of various factors- ranging from parenting difficulties, spouse relationship issues, lack of social support to other life events such as family accidents, illnesses, death, divorce, unemployment and exposure to violence, as reported by Reuters Health.

In India, regardless of these factors, we are seeing more cases of childhood obesity. Its important for parents to ensure that kids get enough physical activity and don’t over consume junk food. The Indian diet is high in carbohydrates, and as we move up the financial order of society, so does the consumption of unhealthy food in our diet.

To lose weight, read these articles.