“I haven’t had an anxiety attack in months. I’m completely off my antidepressants, which I 100 percent attribute to diet and lifestyle changes.” – Jane Green We love hearing stories like these, where behavior changes are made to improve diet and lifestyle and positive results are clearly seen. While everyone is different and there is no one size fits all approach, research has shown the many benefits of diet and lifestyle changes for mental health. Fueling the body with nutrient dense foods supports enzyme function and serotonin levels (the happy hormone). Reduction of sugar intake improves mood and energy, while an abundance of sugar has been found to decrease a protein called brain-derived neurotrophic factor (BDNF), which is connected to anxiety and depression. Consider one study showing the benefits of reducing sugar intake. In 2017 a study showed those who ate 67 or more grams of sugar (17 teaspoons) had more anxiety and depression. Those who had less than 40 grams of sugar (10 teaspoons) exhibited less anxiety and depression. Reducing sugar in the diet can be difficult at first
Do you experience panic attacks and do not know what to do? A person can experience a panic attack when they least expect it. This can cause a great deal of fear and anxiety for the person. Here are six easy steps a person can follow when a panic attack strikes unexpectedly and how to overcome anxiety Take A Break: The first thing a person must do when experiencing a panic attack is to stop whatever they are doing. A panic attack can be very uncomfortable and can affect a person’s everyday thinking. Take a break to help regain your sense of comfort. Take Deep Breaths: A person should take some deep breaths to help feel better and to get rid of some of the excessive fear and anxiety. There are also many kinds of breathing exercises a person can learn to follow with the help of a mental health counselor. Taking some deep breaths can help a person relax right away. Distract Yourself: A person should try to distract themselves from the panic they are experiencing. A person could
Modern life has disconnected us from our sleep — here are some ways to fix it. After studying sleep for 10 years as a PhD in Cognitive Psychology, I’ve seen this disconnect first hand. People should understand and talk about their sleep like we talk about our diet and exercise. But we live in a society that admires the sleep-deprived workaholic and disregards the fully rested and more thoughtful among us. It can be hard to focus on our sleep health, so I’ve compiled 10 main takeaways from my decade in the sleep world. Hopefully these tips will help you improve the quality of your sleep, your health, and your overall well-being. 1) Don’t underestimate the Circadian Component. People generally have an idea about how much sleep they need (called the homeostatic component of sleep). For example, I know I need about 8 hours. But people often know little about their individual internal 24-hour clock, aka the circadian rhythm. Here’s what you need to know. Everyone has a 24-hour cycle that is impacted by this weird German word called zeitgebers.
Can you make money while sleeping? Build muscle while lying on a hammock? Finish your work project while partying at the bar? These things seem too good to be true. Here is another one. How about gaining the benefits of fasting, including losing fat pounds, while eating? The good news is that this is no fantasy and is the hottest science in the research on fasting. And it is something you can start using this week. The articles on fasting are everywhere but it is easy to be confused by terms used. What’s the difference between intermittent fasting, water fasting, juice fasting, and time restricted feeding? The potential medical benefits from taking a break from eating for a period of time have been suggested in both animal and medical research projects. For example, in one of the Blue Zones of longevity, Okinawa, the expression Hara Hachi Bu (eat until you are 80% full) is a part of the culture. Can you match this or even exceed the purported benefits of the Okinawan Diet while “cheating” the system by eating a
Her pioneering research reveals how foods we love hijack our brains into addictive-like eating. Have a sweet tooth? If so, you may be one of the millions of Americans who may be consuming too much of the sweet stuff and we’re not just talking about the sugary white granules, but also the sugar hiding in many foods and beverages we love. Craving the Sweet Stuff Various studies show excess sugar consumption increases the risk of developing obesity, dental decay, diabetes, metabolic syndrome, heart disease, cholesterol levels, and hypertension. With all these risks, you might think to reduce or eliminate sugar intake. But have you noticed how hard that is to stick with? We are constantly bombarded by clever marketing tactics promoting foods that are clearly bad for our health. Alas, too often we make exceptions and indulge in just one more bite of that sweet lusciousness. At the grocery store, we walk through aisles of sugar-laden foods, trying to determine which are healthier choices. How do we know we are making the right choice? Surrounded by sweet temptations, we often
Her mind over mountain techniques propelled her beyond the limits of fear. Step into the U.S. Ski and Snowboard Hall of Fame and you will find a fear and anxiety expert. Her name is Kristen Ulmer. But with years of painstaking training and perfecting, the New Hampshire native’s rise to the top is anything but an overnight sensation. It’s also anything but ordinary. Ulmer believes her particular knack in the maintenance of fear and anxiety was a result of her willingness to ski some of the world’s most dangerous lines and jumping off foreboding cliffs. Able to channel her fear, Ulmer has accomplished amazing feats such as jumping off 70-foot cliffs and being the first female to mountain ski a descent of Wyoming’s Grand Teton in 1997. Additionally, she’s an ice and rock climber, paraglider, adventure cyclist, and kiteboarder. In a 2000 Women’s Sports and Fitness Magazine poll she was voted as the most extreme woman athlete in all disciplines in North America. Finding the Passion Ulmer was born and raised in Henniker, a small ski town in New Hampshire. Her
Do you know a friend or loved one who suffers from fear, anxiety, and depression and do not know what to do? It can be frustrating to watch someone you know suffer and not be able to help them. Here are six ways to help the person cope in these kinds of situations and the best way to deal with anxiety. 1.Learn as much as you can in managing anxiety and depression: There are many books and information that will educate you on how to deal with fear and anxiety. Share this information with the person who is struggling with their mental health issues. 2. Be understanding and patient with the person struggling with their fears: Dealing with depression and anxiety can be difficult for the person so do not add more problems than what is already there. Do not get into arguments with the person who is having a difficult time with their anxieties. 3. Talk to the person instead of talking at them: It is important not to lecture the person who is struggling with anxiety and depression.
The Problem Everyone I know, at one time or another, seems to have pain issues with their back. I suppose it’s a part of growing older, perhaps softer and flabbier, and certainly a condition exacerbated by chronically poor posture and sedentary lifestyles. The just rewards of prosperity. Or maybe it’s the dozens of golf courses within a driver and 7 iron of my home? That irregular torso twisting can be a bear. Whatever the cause (pick your poison), severe back pain is a universally debilitating disorder that saps the fun out of life while costing the health care system many billions per year in pain medication, physical therapy appointments, and if all else fails, risky surgeries. The Origin When I was younger and a lot more active, I struggled with a painful lower back condition caused by nerve compression called sciatica. In contemplating its origin, I remember foolishly helping a friend carry a sofa up a long, narrow and steep set of stairs. When we finally got to the top, a burning sensation in my lower back radiating down my
Teaching people simple movements, she helps stabilize and strengthen the whole body for whole life goals. Katy Bowman is a renowned biomechanist, author, and science communicator. She fuses her scientific knowledge with her passion for movement and creates a perfect prescription to treat today’s pandemic of sedentary lifestyles. Bowman is the founder of the Nutritious Movement, which is designed to help people move and feel better. She develops and provides simple and practical daily changes people can make to become more physically active. A Matter of Movement Our world as we know it is in a crisis. Currently, there is a worldwide trend toward inactive lifestyles that can lead to an increase in chronic diseases and even early death. The American culture is seemingly fascinated with quick fixes and diet plans, but Katy Bowman argues that it’s less about a quick fix, and more about a paradigm shift when it comes to our body’s movement. In fact, according to Bowman in her book Move Your DNA, “movement, like food, is not optional; that ailment you may be experiencing are simply
The constant thud underneath your feet. The constrained space. The monotony of going nowhere fast. Running on a treadmill can certainly feel like torture, but did you know it was originally used for that very purpose? Conor Heffernan details the dark and twisted history of the treadmill. [Directed by Yukai Du, narrated by Addison Anderson, music by WORKPLAYWORK and Cem Misirlioglu].