Healthcare

Suffering From Major Anxiety? Learn How To Get Through A Panic Attack

Sadly, our changing lifestyles have made stress and anxiety statistically much more common. And panic attacks are something a lot of us need to deal with. Sudden anxiety, couple with fear, dread, and sweat—that’s a panic attack.

They key to dealing with this disorder—which affects 3% of the general population—is that they often give you a bit of warning before they ‘hit’ you.

Get A Good Distraction

This can be as simple as calling a trusted friend. This distracts you from building things up in your mind, rapidly losing control—which is how a panic attack occurs. If you don’t have this option, try mental exercises—consciously filling your mind with other thoughts can help you avoid the mental onslaught of a panic attack.

Watch Your Breathing

With the onset of a panic attack, you often start hyperventilating—breathing much faster than you normally would. Learn to control breathing through a slow mental counting. This serves a double purpose; the counting controls your mind, and helps you breathe evenly.

Learn To Conquer Your Fears

Sometimes, you have to get through obstacles, and not around them. This is especially true of facing your fear. Get professional help with your deepest fears, as this is what often causes a panic attack.

Know That It Will End

However bad a panic attack is, there’s no denying that it will end—knowing this is powerful. When you are constantly aware that the end of the attack is definitely coming, this soothes your anxiety a little.

Armed with this knowledge, you can learn to ‘ride the wave’ of an unavoidable panic attack.

All these methods are great ways of getting through an anxiety-triggered panic attack.

References:

http://www.anxietycentre.com/anxiety-tips/stop-anxiety-attacks.shtml

https://www.calmclinic.com/anxiety/attacks/how-to-prevent-them

The 5 Do’s And Don’ts When Helping Someone Through Depression

Depression can easily rob us of hope, energy and passion for life, stealing our peace of mind and happiness.

Getting out of it isn’t a quick fix, but it can definitely be done. Here are 5 tips to follow when you’re helping a loved one out of this mental challenge. Remember, they key to helping them lies in love and a lot of patience.

Do: Know That Depression Isn’t Sadness

Fatigue, confusion and sleep deprivation—these are all symptoms, and not the actual problem. If your loved one is going through depression, they can’t simply ‘snap out of it’ at your request.

It can be hard to be nice to someone who keeps snapping at you, but that’s the only way you can help them get better.

Do: Help Them Eat Right

Someone going through depression needs a diet to combat it—this means minimal skipped meals, low sugar and refined carbs, and a boost in vitamin B12 and Omega-3 Fatty acids.

Don’t: Say You’ve Given Up

Taking care of a depressed loved one who often lashes out at you is no joke. But don’t let the frustration get to you. A single “I can’t deal with this anymore” from you can send them spiraling back to where they started, negating all the progress made since then.

Your words carry quite some power; use them to build up, not break down. Speaking of which…

Do: Validate Irrational Thought When Necessary

Someone going through a state of depression may live in their own version of reality. Instead of arguing rationality, show that you’re there to listen and provide unconditional support.

Logic comes later.

Do: Encourage Them To The Things They Love

Even though you can’t force someone to actually have fun, you can encourage them to get out and do things they used to love, before depression hit. You’d be surprised at how much this simple change of environment can help.

Follow these simple do’s and don’ts when helping a loved one make it out of depression. Do not lose your patience or belittle the horrible experience they’re going through, and you’ll help them deal with it better.

References:

https://everydayfeminism.com/2015/03/supporting-people-with-depression/

https://www.helpguide.org/articles/depression/coping-with-depression.htm

Step-By-Step: How To Make A Cold Compress

A cold compress is handy with minor injuries like swelling and cuts that bleed. It is handy in first aid, as it can both numb the skin to reduce pain, and constrict blood vessels to reduce bleeding.

With this step-by-step guide, you can make yours right at home. Here’s what you’ll need:

Some ice cubes
A bowl
A clean piece of cloth
A plastic bag

Step 1

Put some ice cubes in a bowl, and add some water. The ice will slowly start melting. Set this bowl aside—you will need it later, at step 3.

Step 2

Take some more ice cubes, and fill a plastic bag with them. Tie this bag shut.

Step 3

Dip a clean cloth in the bowl with melted ice, and after a few minutes, wrap the plastic bag within the cloth to make your own ice pack.

Step 4

Use the ice pack to provide relief, by holding it against the area of injury for about 15 minutes.

That’s it. 3 steps are all it takes for some instant relief from a bleeding wound or a swelling!

References:

https://www.livestrong.com/article/25628-make-cold-compress/

https://www.wikihow.com/Apply-a-Cold-Compress

The 5 Essential Items Your Medicine Cabinet Needs To Have

This isn’t an exhaustive list of items a medicine cabinet needs. Instead, you’ll find the basic medical supplies you simply shouldn’t live without. With these in stock, you won’t have to run to a pharmacy for the small but frequent mishaps!

A Proper First-Aid Kit

This should contain everything you’ll need to take care of minor cuts and bruises. Make sure it contains good antiseptic, cotton, and band-aids to cover small cuts, bruises and blisters.

Antacids

Antacid pills or syrups can help with a common medical problem we face all too often: heartburn. Whether you overate at a party or are simply reacting to something you ate, antacids can offer some much-need relief.

Cough Syrup And Topical Relief Ointments

These are your best friends when you have a cold. Cough syrups give you relief from the constant coughing, while a topical ointment like Vicks Vaporub can offer help with nasal congested breathing and cough suppression.

Pain Relief Medication

A number of medical problems can cause pain. If you’re in no position to see a doctor, you’ll need an ITC pain relief pill. If the pain persists, though, see your doctor.

Heating Pads, Ice Packs

When you have a swelling or inflammation, alternating between the two of these items will give you immediate relief and speed up recovery.

With these items in your closet, you can deal with most domestic injuries and minor medical issues on your own.

References:

https://www.apartmenttherapy.com/10-medicine-cabinet-essentials-175441

https://www.realsimple.com/health/first-aid-health-basics/medicine-cabinet/medicine-cabinet-checkilst

4 Health Supplements You Don’t Really Need

A number of us take supplements either in addition to our healthy diet and lifestyle, or to counter an unhealthy lifestyle. But we might not really need all of them—here’s a list of 4 popular health supplements you might not really need.

Supplement #1: Multivitamin Tablets

Women who are pregnant, senior citizens and breastfeeding mothers may all need vitamins. For the rest of us, a healthy diet is all we need.

Supplement #2: Omega-3 Fatty Acids

In 2018, a study of 77.9 people in 10 clinical trials failed to prove a direct connection between Omega-3 fatty acids and a reduction in heart disease risk.

Supplement #3: Vitamin C

Aside from the usual suspects—citrus fruits like lemons and oranges—vitamin C is also found in fruits and vegetables like bell peppers. If you can get the recommended 7 servings per day of fruits and vegetables, you won’t need the Vit-C pills.

Supplement #4: Magnesium

Even though it has been touted as a miracle cure-all mineral, you don’t really need magnesium supplements. It’s advisable to get this nutrient naturally through foods like whole grains or green leafy vegetables. The human body absorbs 30-40% of the magnesium you eat making it easy to increase your consumption naturally.

References:

https://www.sharecare.com/health/vitamins-supplements/slideshow/supplements-you-probably-dont-need#slide-2

https://www.msn.com/en-us/health/medical/12-supplements-you-dont-need-and-8-you-do/ss-BByqRRW#image=3

6 Reasons to Avoid Steroids For Bodybuilding

Steroids are a hotly contested issue: whether you want to use them or not is entirely your decision, but make sure you know what they are all about. In this brief guide, we’ll take a quick look at the disadvantages/side effects of steroid use.

Steroids are miracles of modern medicine, but a lack of knowledge causes a lot of bodily risks, such as the following:

Aggressive Behavior

Commonly known as ‘roid rage, steroids have been known to cause spikes in testosterone levels, and subsequently aggressive behavior. High doses have been known to cause anxiety too.

Hair Loss

Male pattern baldness is a common side effect, observed in male and female steroid users. This is because testosterone gets quickly converted to DHT, which causes hair to shrink and eventually fall.

Heart Disease Risks

Most users will ignore this risk till they face a cardiovascular risk. Steroid users often see an increase in bad cholesterol (LDL levels), and a drop in the good kind (HDL). Blood pressure levels also increase with steroid use, increasing the risk of heart issues.

Men Develop Breasts

Known as ‘gynecomastia’, this is a common effect of long-term steroid use. Beginning as lumps on the lower chest, men can start developing breast tissue.

Bone Damage In Younger Users

Teenagers and men in their early twenties who try steroids can prematurely close their epiphyseal growth plates. This means they don’t grow to their full height in adulthood.

Blotchy Skin And Acne

Steroids can affect users’ skin pores and cause roughness on the skin’s surface. Red blotches and acne start showing up on the back and the face.

References:

https://www.muscleandstrength.com/articles/steroids-and-their-harmful-side-effects.html

How to Fix your Back Problem

Did you know that four out of five people suffer from back problems? Caused by a number of reasons, back pains can make your life hell.

So it helps to know what causes these nasty aches, spasms and catches. Here, we’ve put together the most common causes of a backache, and the ways you can counter the pain.

Cause 1: Being A Couch Potato

Bending over small mobile screens, work desktops and the living room TV, we spend over 9 hours slouched in front of a screen every single day. This is no good for our backs.

Take regular consciously planned breaks, and stretch your neck to the front, back, left and right.

Cause 2: Sleeping On Your Belly

Turning over and sleeping face down can seem comfy in the moment, but this places unnecessary strain on your joints and muscles.

If you can’t sleep any other way, place a thin pillow below your waist whenever you lie down in this position. This lowers the load on your ligaments, muscles and spinal disks. Alternatively, go for a medium or medium plush mattress.

Cause 3: Smoking

You know it can be hell on your lungs and the entire respiratory system, but here’s another reason to kick your nico-habit. Nicotine also restricts blood flow to your vertebrae and their disks. Smoking also hinders your ability to absorb calcium, which can lead to a weaker back and disorders like osteoporosis.

The fix: kick your smoking habit. That’s all it takes!

Cause 4: No Core Exercise

No, we’re not talking about a six-pack. The core is actually your abdominal, side, pelvic, back and buttock muscles. This system is what supports the rest of your body and keeps things in place.

Add some exercises like crunches, squats, lunges and planks into your workout routine. If you don’t have a workout routine, do your back a favor and start one today!

Back aches are no small issue; take care of yours before it gets out of hand. Use these cues to correct any flaws in your lifestyle that may be causing your back all that pain.

References:

https://www.fitnessmagazine.com/health/injury/back/back-pain-causes-and-treatments/

7 Simple Remedies For Sore Eyes

Swollen, irritated, itchy, red and painful—sore eyes are a major source of discomfort. Most of the time, the problem is simple, and easily fixed. Read on to discover 7 simple remedies to give your peepers some much needed relief, rest and relaxation.

1: Ice For Eyes

Take an ice pack, cold compress or a packet of frozen food (anything cold, basically), put it in a cold cloth, and place it on your closed eyelids. This takes care of inflammation and irritation.

2: Tea Remedy

Tea contains bioflavonoids that protect you from bacterial and viral infections. Simply place a wet tea bag on your eyes. If you have swollen eyes, soak your tea bag in cold water.

3: Cucumber Slices

Soak thin slices of cucumber in cold water, and then put them on your eyes. This heals soreness and swelling, and even takes care of dark circles.

4: Aloe Vera DIY Treatment

Soak cotton balls in aloe vera gel diluted with cold water. Place this on your eyes; aloe vera can take care of soreness, and has antioxidant and antimicrobial properties that fight the root cause of your sore eyes (usually a viral/bacterial infection).

5: Drink Water

This helps you take care of dry eyes, a condition that can irritate your eyes. With dry eyes, your vision might be blurry, and you might feel like you have something in your eyes. The fix? Drink water. Plenty of it.

6: Warm Milk And Honey

Milk soothes the pain, and honey can fight bacterial infections with ease. A great remedy for conjunctivitis; simply mix equal parts of honey and warm (not hot) milk, stirring well. Then use an eye dropper to drop the solution into your open eyes; 2 or 3 drops usually do the trick.

7: Grated Potato

Grate a potato and lay the shavings on closed eyelids. Its natural astringent properties mean that grated potato easily remedies swollen eyes.

References:

https://www.onegoodthingbyjillee.com/15-home-remedies-for-irritated-eyes

http://www.stylecraze.com/articles/effective-home-remedies-for-sore-eyes/#gref

4 DIY Remedies For Extremely Dry Feet

Extreme temperatures, age, health conditions and genetics can all cause cracks on the underside of your feet. Dry feet are no fun, but have no fear: with these 4 easy make-at-home remedies, you’ll get your feet soft and silky smooth in no time!

Remedy 1: Sweet, Sweet Relief

Take equal parts of olive oil and brown sugar. Scrub this mixture on your feet, using your hands. Pay special attention to cracked portions; once you’ve scrubbed your feet thoroughly, wash the scrub off using cool water.

Remedy 2: Jelly Legs Feet

Slather a generous amount of soothing petroleum jelly onto your feet. This is a two-fold remedy: your feet are moisturized by petroleum jelly, plus it seals the moisture inside your skin, healing existing cracks.

Remedy 3: Sensual Soak

If you have a tiny bottle of essential oil, there’s nothing like a warm foot bath. Simply add 5 drops of tea tree oil into lukewarm water, and soak your feet in there for 10 minutes. Repeat this 3-5 times each week.

Remedy 4: Cleopatra’s Secret

Take cues from the Egyptian queen, who knew the value of a milk bath for glowing, healthy skin. Nutrient-rich milk rebuilds stronger skin cells, and you can add a dab of honey: it prevents moisture loss by keeping natural moisture in.

If you’ve got dry feet, these 4 remedies should do the trick. Say goodbye to unsightly cracks, and say hello to healthy, soft feet!

References:

https://dermalmedix.com/diy-remedies-dry-feet-2/

https://www.livestrong.com/article/561788-when-to-see-a-podiatrist-for-cracked-heels/

How To Easily Avoid Colds And The Flu

It’s only January, and colds and coughs are still doing the rounds. Most of us know how to deal with a cold, but wouldn’t it be so much better if we could avoid them altogether?

These are six simple ways you can protect yourself against the notorious rhinovirus.

Method 1: Drinking Tea, Breathing Steam

Simply brew yourself a cup of steaming black or green tea, with lemon (thins mucus) and honey (fights pathogens). Even inhaling the steam can help you beat germs easily.

Method 2: Precaution And Safety

Public spaces are crawling with germs. Be careful about what you touch, you can contract a cold simply by touching something a sick person touched or sneezed around. Antibacterial wipes are a good solution here.

Method 3: Try Some Zinc

In a season when colds and the flu are going around, lozenges with zinc do you a world of good. If you feel a slight scratchiness in your throat, start taking these to protect yourself.

Method 4: Protect Your Nose

Often the first place a cold starts, you can protect your nose using this home remedy. Mix three parts of salt with one spoon of baking soda, and add a spoon of this mixture to a cup of cooled boiled water. Rinse your nose with a bulb syringe to clear it. Simple. Easy. Effective.

Method 5: Flush Toxins Away

Make sure you drink a lot of fluids; you can drink clean water and juices. Aside from other benefits, these flush your lymph system, washing those germs away.

Try these 5 simple remedies to ensure that you keep colds away this year!

References:

http://www.health.com/health/gallery/0,,20752945,00.html#start-juicing-0

https://www.rodalewellness.com/health/avoid-getting-sick/slide/1

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