Why You Shouldn’t Be Drinking Lemon Water to Lose Weight

There’s a trend that people who drink warm lemon water will lose weight. You’ve probably seen it on Facebook, and many other places online. Articles tell you that if you drink warm water with lemon juice in it as soon as you make up in the morning, you will be more likely to lose weight.

We hate to break it to you, but it doesn’t work.

Sure, you can trick yourself into losing weight with lemon water. It’s the placebo effect. When you think you are going to lose weight, you will do things that will make you lose weight such as exercising more and eating less. So, with that, it’s not the lemon water, but the exercising and diet change.

What will lemon water provide?

  • Cancer-fighting antioxidants
  • Energy-boosting vitamin C

If you are looking for these effects, then lemon water is exactly what you want to drink. You don’t have to drink it in the morning. You can drink it any time of the day to give you those effects.

The Reason You SHOULD NOT Drink Lemon Water

While there are a couple of benefits to drinking lemon water, you may wonder what’s so wrong about it. The following will help you see you may want to tame down the gallons of lemon water you consume each day.

Causes Heartburn

Lemons are acidic. When you drink large amounts of lemon water, the acid can cause heartburn. Usually, people who are susceptible to heartburn are more likely to experience it, but it can happen to people who don’t normally get it too.

Damages Tooth Enamel

The acid from the lemons can also wear away tooth enamel. This is the protective cover on your teeth that keeps you from getting cavities and having tooth sensitivity.

The damage to your teeth is intensified if you brush your teeth after drinking lemon water. The acid in the lemons loosens the enamel and then your toothbrush brushes it away. Since many people usually brush their teeth after they have their lemon water, this has become a big problem. You should wait about 30 minutes to brush your teeth after having anything acidic.

Can Contribute to  Vitamin C Toxicity

Vitamin C is good to get, but too much can be bad for you. The most you should get a day is 2,000 mg. If you get more than that, you could end up having diarrhea and/or kidney stones.

The good news is that one cup of lemon juice contains 60.5 mg, so it would take A LOT of lemon juice to end up exceeding the 2,000 mg limit. You just need to be careful if you drink lemon juice and eat a lot of foods with lemon in it or lemons themselves.

Aggravates Gastroesphageal Reflux Disorder

Gastroesphageal reflux disorder (GERD) causes heartburn, nausea and vomiting. It is triggered by acid from foods like lemons. When people who suffer from GERD drink lemon water, they irritate their esophageal lining. This triggers the symptoms of GERD.

Slows Healing Time for Ulcers

Lemons can aggravate ulcers, too. Those suffering with an ulcer should stay away from lemon or other acidic foods because they inflame ulcers, which slows down the healing time. It can also cause the ulcer to heal incorrectly, which can lead to pain later in life.

Gives You a Stomachache

Have you noticed you’ve had a stomachache ever since you tried to lose weight with lemon water? It’s not because you’ve changed your diet – it’s the lemon. Again, the culprit is the acid in the lemon juice. Your stomach just can’t take the irritation from the acid, which is why you tummy seems to hurt by the end of the day.

Saying Good-Bye to Lemon Water

Don’t think you should say good-bye to lemon water forever. It’s good for you when you consider the vitamin C and antioxidants in it. It’s just important to cut down on your consumption.

If you’re using lemon water to get in all of the H2O you need to drink a day, try different flavor boosters. You can always add cucumbers, blueberries, strawberries, or some other veggie or fruit to the water to give it a better taste. Be creative with your add-ins and you may just end up finding a new favorite.

Age Well Through Exercise

 

Exercise is a fundamental component of a healthy lifestyle at any age. But as good as exercise is for children, teens and young adults, it grows more and more important with each passing year.

“Multiple studies have demonstrated the benefits of regular exercise for health in older adults,” says Nathan Wei, MD, clinical director of the Arthritis Treatment Center in Frederick, Md. “Beneficial effects occur in the brain, heart, and muscles.  Sarcopenia [muscle loss] is retarded.  Plus, exercise increases endorphin production, leading to less perception of pain.”

Expert Advice on Exercise: Make it a Habit

The key to reaping the benefits of exercise as you age is to develop a regular, consistent exercise habit. “Consistency trumps intensity when it comes to exercise,” says Joseph Barry, MD, an internist and geriatrician at SignatureMD in Camillus, NY. “If you push too hard, the likelihood of injury increases. If you aren’t consistent with your exercise, like a daily walk, you won’t develop the habit and you won’t keep at it.”

Wei also recommends exercise consistency, as well as variety. “Exercise regularly – I mean every day – and incorporate cardio, resistance, and stretching or yoga,” he advises.

What the Science Says About Exercise and Aging

Here are the top 5 reasons to keep exercising as you age, and the research behind them:

  1. You’re less likely to injure yourself by falling.

Falls are the leading cause of injury among older adults, according to the National Council on Aging. Maintaining a steady exercise routine as you age could decrease your risk of falling and hurting yourself. Yale researchers found that regular physical activity, including moderate walking and exercises to increase flexibility, strength and balance, resulted in fewer injuries from falling in older men.

  1. Your brain will look younger.

Americans spend millions of dollars each year to maintain the youthful appearance of their faces, bodies and skin. But most never worry for a second about how old their brain looks.

It might be time to start. Normally, as you age, the volume of the gray matter in your brain decreases. With MRI imaging, scientists can assess the age of your brain based on the volume of its gray matter. The lower the volume, the older the brain looks.

A recent study shows that climbing stairs has an impact on the volume of your brain, and consequently how young or old it looks. Researchers from Concordia University’s Montreal-based PERFORM Centre found that the more flights of stairs a person climbs, the more youthful his or her brain appears in MRI images. For every flight of stairs climbed in a day, the age of the brain decreases by 0.58 years.

  1. You’ll cut your risk of Alzheimer’s in half.

The decrease in brain volume that usually occurs with age increases your risk of developing Alzheimer’s disease. A study from UCLA Medical Center and the University of Pittsburgh indicates that you can drastically lower your risk of Alzheimer’s through aerobic exercise.

Study participants, with an average age of 78, performed a variety of aerobic activities, such as dancing, gardening, walking, and riding an exercise bike. The researchers discovered that increased physical activity was associated with larger volumes in the frontal, temporal, and parietal lobes of the brain. Those who experienced these higher brain volumes due to exercise were 50% less likely to suffer from dementia due to Alzheimer’s.

  1. You’ll lower your chances of developing other age-related conditions too.

One of the reasons people develop various health issues as they age is a process called cellular senescence, in which cells lose the ability to replicate. When senescent cells build up, they contribute to age-related diseases and conditions, such as cardiovascular disease, obesity, diabetes and osteoporosis.

Researchers at the Mayo Clinic recently looked at the impact of diet and exercise on the process of aging in mice. They found that the mice that exercised gained less weight, had less body fat, and were protected against the accumulation of senescent cells. This slower rate of cell senescence led to a decrease in the development of age-related conditions in the more physically active mice.

  1. Exercise eases pain and improves mobility in arthritis sufferers.

Approximately half of adults 65 years and older suffer from arthritis, according to the Centers for Disease Control and Prevention. Arthritis causes achiness, pain, stiffness, and swollen joints. Many sufferers avoid exercise, thinking it will exacerbate their symptoms.

Not so, says Linda Russell, MD, a rheumatologist at the Hospital for Special Surgery (HSS) in New York. “People believe that if you have arthritis you shouldn’t exercise, but appropriate exercises actually help decrease pain,” she said in a news release from HSS.

HSS offers a low-impact exercise program in senior centers throughout New York City. In a survey of 204 program participants, many reported that they experienced less pain and were able to perform their daily activities more easily.

 

Article sources:

Centers for Disease Control and Prevention: “Arthritis-Related Statistics”

Joseph Barry, MD, board certified in Internal Medicine and Geriatrics, member of SignatureMD, Camillus, NY

Nathan Wei, MD, FACP, FACR, Clinical Director, Arthritis Treatment Center, Frederick, MD

National Council on Aging: “Fall Prevention Facts”

News release, Concordia University

News release, Hospital for Special Surgery

News release, Mayo Clinic

News release, University of Pittsburgh Schools of the Health Sciences

News release, Yale University

 

 

 

5 Ways You’re Beating Up Your Immune System

Did you know your immune system does a lot for you? Every single day you encounter millions of germs, and your immune system fights them off, so you don’t get sick. You can thank this function of your body for days when you are not stuck in bed with a cold or something worse. The problem is that most people don’t take care of their immune system as they should. What happens is that they usually end up sicker than others who do treat their immune system with the respect it deserves. If you’re finding it hard to stay healthy, you may be beating your immune system up without even knowing it.

Pain Medication

Pain medications can wreak havoc on your immune system. Steroids and NSAIDs are the worst because they damage the lining in your intestines. This can cause leaky gut syndrome, which increases your risk for infections.

When you suffer from an infection, your immune system is hit hard. It knows there’s something wrong inside of your body, so it usually uses all of its energy to try to get rid of it. Meanwhile, there are still millions of germs trying to make you sick, and it just can’t keep up. That’s when you become ill.

Discuss alternatives with your doctor. That way you can get the same effects of pain medication without depleting your immune system’s energy.

Antacids

You may not think there’s anything wrong with popping some Tums, but it can end up causing you to get more sick than you feel when you take them. Tums and other antacids have proton-pump inhibitors (PPIs), and they alter the pH in your stomach. This chemical sterilizes the food you eat, which is what makes your stomach feel better. The problem is that when you have too much of this, infection can occur. Again, infection causes the immune system to fight harder, which then makes it unavailable to fight off other illnesses and diseases.

In addition to the pH effectives, antacids can cause vitamin deficiency as well. Usually, it’s a deficiency in B12, zinc, vitamin C, and iron. These are all crucial nutrients for the immune system.

It’s best to not take antacids regularly for three months or more. If you need to take them to calm your stomach, you may want to figure out what is causing it to be upset rather than continuing the antacids. Speak to your doctor more about your issues to find out what you should do instead.

Drinking Excessive Amounts of Alcohol

You’ve probably heard you should drink red wine because it’s good for you. While this is true, it’s only moderate amounts of red wine. When you drink too much in the case of binge drinking, you can suppress bone marrow production and red and white blood cells. When there isn’t enough bone marrow, red and white blood cells, the immune system believes it needs to compensate for the loss, so it works harder. What happens is it gets tired and isn’t able to protect you from all of the germs.

Juicing or Starving Yourself

Your immune system needs fuel to work for you. The fuel comes from the food you eat. When you juice or starve yourself, you are depriving your body and immune system of what it needs to keep you healthy. This will wear down the immune system, which will make it hard for it to work for you.

Eat a well-balanced diet. You need all of those vitamins and nutrients. You can still count calories, just be sure you get enough to give your body what it needs. You can also still drink juices; just don’t make it the only thing you consume the entire day.

You’re on the Move

When you are on the move, your immune system is too. If you don’t get enough sleep or rest, don’t eat regularly, or you’re around more germs than usual, your immune system will not be able to keep up. That’s when you’re bound to get sick.

To keep you from getting sick all of the time, especially when you have to travel for business or you’re just busy, be sure to get enough sleep and rest and eat well. While you may still be around a lot more germs, at least your immune system will have the rest and fuel it needs to have a fighting chance against them all.

Keep all of these ways you are beating up your immune system in mind. You will be able to strengthen your immune system, so you can stay healthy and active much more.

Most Common Causes of Tooth Sensitivity

Tooth sensitivity is not fun to deal with, and it’s rather common. According to Journal of American Dentistry, 1 in 8 people have sensitive teeth. Just knowing you have tooth sensitivity doesn’t make you feel better, but the cause may because then you can possibly prevent it.

About Tooth Sensitivity

Your teeth are covered in a protective layer of enamel and dentin. When the enamel wears down, your teeth becomes sensitive to extreme temps and chemicals such as hot, cold, sweet or acidic foods and drinks. These foods and drinks seep into the teeth through tubules and then hit the nerves, which is what causes the pain. Some people experience the pain for just a moment, while others will have it for hours.

The Causes of Tooth Sensitivity

To keep yourself pain-free, consider these causes of your tooth sensitivity.

Irregular Bruising

Many times, people have tooth sensitivity because they do not brush their teeth regularly. The enamel wears down from all of the acid that gets left behind. Brushing your teeth will help you build back that enamel.

You should brush after every meal. At least twice a day is what most dentists recommend.

Hard Brushing

When you brush your teeth too hard, you end up pulling your gums from your teeth. This exposes nerves, which is what causes your pain.

Simply brush gently. Remember, it’s the brush that’s doing the work, not you.

Incorrect Toothpaste

People suffering with tooth sensitivity cannot use all toothpastes. Many find their pain is worse when they use whitening toothpaste, so stay away from that type specifically.

You may want to try desensitizing toothpaste. This has a compound that blocks sensitivity from the tooth to the nerve. It can take a few days to kick in, but once it does, you’ll be pain-free for as long as you use it.

Not Using Fluoride

Fluoride is essential to your oral health. It not only protects you from decay and cavities, but it can keep teeth sensitivity away.

Use fluoride mouthwash daily after you brush. Some brands are made especially for people with teeth sensitivity, so seek those out over others.

Drinking Too Many Acidic Drinks

Orange juice, soda, and other acidic drinks can decrease the amount of enamel you have on your teeth. It can also cause your gun line to recede, which exposes the nerve. You don’t have to cut out all acidic drinks, but limit them.

Whenever you do drink someone like orange juice, be sure to brush your teeth, but wait 30 minutes. The acid will loosen enamel and the brushing removes it causing teeth sensitivity.

Bleaching Your Teeth

As much as you want to bleach your teeth, it’s not recommended. It can cause tooth sensitivity.

If you really want pearly whites, speak to your dentist. He may have something especially for people with sensitive teeth.

Not Using a Mouth Guard

People who grind their teeth or more susceptible to tooth sensitivity. When they grind, they wear down their enamel.

Speak to your dentist about getting fitted for a mouth guard. Wearing one every night may be the answer to ending the pain.

Other Ways to End Tooth Sensitivity

If you can’t figure out the cause, it may be genetics. In that case, you can pursue some treatments that have helped people with their pain.

Gel fluoride treatment is an option. You would go into the dental office and the dentist places a high concentrated fluoride on your teeth. This can help build up enamel faster and thicker. You have to do this regularly.

You may also be a candidate for crowns, inlays or bonding. All of these cover your teeth, which would prevent food and drinks from hitting the nerve.

When nothing helps, a gum graft may be performed. This is a dental procedure in which the dentist removes a piece of your gum form one section of your mouth, and places it where the gum has receded.

As a last resort, a root canal may be recommended. The dentist will remove the nerve from where the sensitivity is, so you don’t feel anything anymore. This is not something to jump into because the procedure is expensive and painful, so try all other options before considering this one.

 

 

 

Understanding Urinary Tract Infections (UTIs)

Urinary tract infections (UTIs) are extremely common in healthy women. While UTIs do occur in men, women are much more prone to them. Approximately 1 in every 2 women will suffer from a UTI in her lifetime.

Commonly known as bladder infections, UTIs have a tendency to come back. According to R. Mark Ellerkmann, MD, Director of the Center for Urogynecology at Mercy Medical Center in Baltimore, Md, a six-month study showed that 27% of UTIs recurred once and 3% recurred more than once in college age women.

Fortunately, recurrence appears to be more of a painful annoyance than a serious health risk. “There is no evidence that recurrent UTI leads to health problems,” says Dr. Ellerkmann.

What causes UTIs?

Bacteria usually cause infections of the urinary tract. 80% of these infections can be traced to the common intestinal bacteria Escherichia coli. Normally, harmful bacteria are washed out of the body through the flow of urine. A recent study reveals the process by which bacteria evade this normal process of elimination.

A team of researchers from the University of Basel and ETH Zurich found that bacteria attach to proteins called FimH that live on the surface of the urinary tract. A bacterium latches onto FimH through a sophisticated locking mechanism. FimH holds on tightly to the bacterium, which prevents it from being flushed out with the urine. It then travels up the urinary tract into the bladder.

The anatomy of women explains their higher susceptibility to UTIs. A woman’s urethra is shorter than a man’s, which makes it easier and faster for bacteria to travel to the bladder. In addition, the opening of a woman’s urethra is very close to the anus and vagina, which are sources of opportunistic bacteria like E. coli.

Signs that you might have a UTI are pain during and after urination, the constant urge to urinate, more frequent urination, pink or blood-tinged urine, fever, chills, and mild pain in the upper abdomen or back.

Risk Factors

There are a number of factors that Ellerkmann says may increase your risk of recurrent UTIs:

  • Sexual activity
  • Sexual intercourse with a new sex partner during the past year
  • Use of a diaphragm with spermicide or spermicide-coated condoms
  • Contracting a first UTI at or before 15 years of age
  • Having a mother with a history of UTIs

How to Minimize Your Risk

Here are a few ways to prevent a UTI from coming back over and over again:

Cranberries

Amy Howell, PhD, a research scientist at Rutgers University, has spent years studying the effects of cranberries on urinary tract health. Her research indicates that the consumption of cranberries may avert recurrent UTIs.

“Cranberries help prevent UTIs because they contain active plant components called proanthocyanidins (PACs),” says Howell. “In 1998, my lab published our discovery in The New England Journal of Medicine showing that PACs in cranberries help prevent certain uropathogenic E. coli from adhering to bladder cells.”

An easy way to get enough PACs is to drink cranberry juice cocktail. Howell suggests drinking a 10-ounce glass, which is the amount shown to be effective against UTIs in clinical trials.

Ellerkmann recommends cranberry extract, which is a concentrated formulation taken in pill form.

Probiotics

Probiotics are live bacteria and yeasts that are beneficial to your body. “There is some evidence that vaginal and oral probiotics may be helpful in patients experiencing recurrent UTIs,” says Ellerkmann.

How do probiotics prevent UTIs? According to Ellerkmann, those containing a strain of friendly bacteria called lactobacilli produce hydrogen peroxide, which prevents harmful bacteria from adhering to the urinary tract surface and thwarts their growth. Other types of probiotics produce lactic acid, which makes the pH of the vagina more acidic. Acidic environments are unattractive to opportunistic bacteria like E. coli.

While probiotics show promise in preventing recurrent UTIs, Ellerkmann believes more studies are needed to prove their efficacy.

Wipe front to back.

Because of the close proximity of the anus and vagina, it’s all too easy for harmful bacteria to travel from one to the other, then travel up the urethra. Wiping front to back decreases this risk.

D-Mannose

D-Mannose is a naturally-occurring sugar that can be found in cranberries, peaches, apples, other berries, and some plants. Ellerkmann says there is evidence that it may prevent some bacteria from adhering to the lining of the bladder. Its mechanism of prevention is similar to that of PACs.

Avoid irritating feminine products, such as douches and deodorants.

Chemicals in these products may irritate the urethra and bladder. Ellerkmann warns that douches may actually increase UTI risk by eliminating the “good” bacteria and yeasts that live in the vagina.

Vaginal Estrogen (for post-menopausal women)

After menopause, the vaginal pH rises and becomes alkaline. Uropathogens such as E. coli are attracted to alkaline environments. Therefore in post-menopausal women, opportunistic bacteria are more likely to travel from the anus to the vagina and urethra.

Like some probiotics, vaginal estrogen lowers the vaginal pH. “Estrogen promotes and brings about a more acidic vaginal pH, making the vagina a less favorable environment for colonization by uropathogens like E. coli,” says Ellerkmann.

 

Article sources:

Amy Howell, PhD, Associate Research Scientist, Marucci Center for Blueberry Cranberry Research, Rutgers University, Chatsworth, NJ

Mayo Clinic, “Cystitis”

News release, University of Basel

Mark Ellerkmann, MD, FACOG, Director, Center for Urogynecology, Mercy Medical Center, Baltimore, Md

 

 

 

 

 

 

 

 

 

 

 

 

Treating Depression with Light Therapy

Research reveals bright light treatment is more than just a way to beat the winter blues.

Depression is a disease that touches many lives. According to the National Institute of Mental Health, 6.4 percent of Americans suffer from some type of depression. It’s the leading cause of disability in the United States. Antidepressant medications are widely prescribed to help patients deal with the symptoms of depression. Unfortunately, they’re effective in only 55-60 percent of cases, leaving many depression sufferers searching for a viable alternative.

Light therapy has long been used to combat seasonal affective disorder (SAD), a type of depression that’s linked to the changing of the seasons. But what about depression that has nothing to do with the seasons? According to Dr. Barbara Parry, MD, a professor of psychiatry at University of California San Diego School of Medicine, exposure to bright light is an effective treatment for other types of depressive disorders too.

“Light therapy initially was used to treat seasonal affective disorder (or winter depression), but more recently has been found to be even more efficacious than antidepressants for non-seasonal depression,” says Parry.

New Evidence in Favor of Light Therapy

Recent research confirms the efficacy of treating non-seasonal depression with bright light. Scientists from the University of British Columbia (UBC) studied the effects of light therapy on the disease, both as a standalone treatment and in combination with the antidepressant fluoxetine. The study, led by UBC professor and psychiatrist Dr. Raymond Lam, MD, involved 122 patients who were exposed to a fluorescent light box for 30 minutes upon waking every day for eight weeks.

The results of the study, published in JAMA Psychiatry, showed that many patients benefited from light therapy and experienced positive effects on their mood. Light therapy helped both the patients taking fluoxetine and those who took none.

Another recent study examined the effects of light therapy on depressed cancer survivors. Patients who were exposed to a bright white light box 30 minutes each morning for four weeks experienced an improvement in their depressive symptoms. Other patients who followed the same routine with a dim red light box reported no change in symptoms.

The results of these studies should provide hope to people suffering from depression who find no relief from the current crop of treatments. “More and more people are seeking help because there is less stigma about having depression,” Lam said in a news release from UBC. “It’s important to find new treatments because our current therapies don’t work for everyone. Our findings should help to improve the lives of people with depression.”

The Advantages of Light Therapy

Light therapy for non-seasonal depressive disorder isn’t necessarily faster-acting than antidepressants. According to Parry, patients using light therapy for SAD tend to see results quickly, in as little as three to four days. However, for those suffering from non-seasonal depression, the effects of light exposure take longer to kick in – about five to six weeks.

That’s approximately the same amount of time it takes to experience relief with antidepressant medications (four to six weeks). However, the positive effects of antidepressants come at a cost. Users report a variety of side effects, including insomnia, lethargy, migraines, weight gain, decreased sex drive, and even suicide.

Light therapy generally results in fewer side effects, making it an excellent alternative for people who wish to avoid the unpleasant and possibly harmful effects of antidepressants. “It is a viable alternative treatment for women who are pregnant or breast-feeding who are concerned about the small, but potentially adverse, effects of antidepressant medication on their child,” says Parry.

Those who avoid medication due to cost or lack of availability are also good candidates for light therapy. The initial investment in a fluorescent light box ranges from $40 to $300. The treatment itself is as simple as plugging in the box at home and basking in its glow for 30 minutes each morning. There’s no need to disrupt the morning routine either – reading, eating, drinking coffee, checking email, shaving, and putting on makeup are all acceptable activities during a light therapy session.

Combining Treatments for Maximum Effect

 While light therapy alone is an effective treatment for depression, its impact improves when combined with other treatments, such as psychotherapy, medication, or sleep therapy. The UBC researchers found that the patients who reported the most improvement in depressive symptoms were those who also took an antidepressant. Parry is currently researching the impact of combining light therapy with shifts in sleeping schedules. According to her, “Light treatment can work faster and its effects can be enhanced by combining it with sleep therapy.”

 

Article sources:

Barbara Parry, MD, professor of psychiatry at University of California San Diego School of Medicine

Lam, Raymond W., MD. JAMA Psychiatry. 2016; 73(1): pp 56-63.

National Institute of Mental Health: “Antidepressants: A Complicated Picture”

News release, Mount Sinai Hospital/Mount Sinai School of Medicine

News release, University of British Columbia

 

 

 

5 Simple Tips For Instant Stress Relief

With working commitments, social ventures and personal projects eating away at our time, we spend most of our time experiencing some variation of stress. While at first, feelings of anxiety might start to interfere with what we do, over time, we become acclimatized to new tensions which might soon become just another part of our daily routine. Adapting to stress like this can be manageable for brief periods of time but, gradually, the feeling can start to have a detrimental effect on our general wellbeing, making carrying out the most normal of tasks a real struggle.

Now is the time to unwind. While some sorts of stress can help us to reach our goals, there comes a point in which we have to switch off, for the benefit of our overall health. By simply incorporating these simple steps into your daily routine, you can not only help to eliminate feelings of anxiety but also, increase your productivity and general outlook. It doesn’t get much better than that.

Work It Out

When things get too much, it can be tempting to curl into a ball and shut off from the world around you but there’s a good reason why you should get out and about. Exercise is one of the best stress busters out there, helping your body to relieve built up tensions by working up a sweat. Increasing your heart rate and really working out your muscles is a great way to get rid of tensions that you carry home with you and by the time your workout is complete, you might just have a new outlook on life.

Take A Dip

If you’re struggling to get to sleep after a long and stressful day, then the soothing powers of a bath might be all that you need. Taking half an hour in which to lie down in a bath can help you to work through any tensions you might be feeling from your working day. In order to really switch off, leave your phone in another room and turn down the lights. By the time you emerge, you will be able to face your stress with a new perspective and feel recharged to take on any challenge.

Talk To Yourself

While talking out your problems with your nearest and dearest is a great way of getting on top of any stress, you can also try using self-motivation as a way in which to quash tension when noone else is around. Using a series of daily mantras can both help you to relax and find a positive solution to the problem that you might be facing. The more often that you remind yourself that stress is not your friend, the more easily that you will be able to believe it.

Eat Away Your Stress

While tucking into a tub of ice cream is of something we are all guilty, there’s a good reason why you should turn to something a little more healthy when stress hits. Healthy foods such as blueberries, salmon, dark chocolate and yogurt all are renowned for their stress-busting abilities, helping to restore imbalances that arise in your body. As soon as you feel your anxiety levels mounting, try incorporating more of these foods into your regime. Your body will start to feel the benefits straight away.

Look To The Future

When things get really bad, it is easy to dwell on the past and go over all of the mistakes that you might have made. In times of stress, we might be our own worst enemies and in order to improve the situation, it pays for us to look towards a positive future. While learning from past mistakes can help us to move forwards, there comes a time in which we must stop dwelling on what happened before and focus on where we’re moving next. We can’t change what happened in the past, but we do hold an active power over the future; it’s time to take it by both hands.

When stress mounts, running away from your problems might seem like the easiest solution but tackling them head on can help you in more ways than one. Approaching anxiety as a temporary problem is one of the best ways in which to get over times of worry; while things might seem to be mounting up, problems you might experience will eventually pass. You don’t have to let stress take an active role in your life; you decide what happens next.

Why Some People Suffer from Anxiety More Than Others

Most people have experienced anxiety. A test, a new job, and moving can all cause you to feel nervous. While these are typical anxiety-causing situations, some people become just as nervous over other situations that aren’t as life changing. These people tend to have an increased risk for anxiety.

New research suggests people who suffer from anxiety more than others perceive the world differently. It’s not about what happens in life, it’s about how those situations are perceived.

In the study, which was published in Current Biology, researchers found that people who were anxious most of the time do not have the ability to distinguish between a safe and unsafe stimulus. Every stimulus is viewed as unsafe, which causes nervousness.

Anxiety and Over-Generalizing Situations

The study found that people who were more likely to become anxious seemed to over-generalize. For instance, when one bad thing happens, they believe everything around them is bad. They perceive their world as negative. This creates more anxiety and then they fuel it more with more negativity.

Testing concluded people who had an emotional experience end up with plasticity in their brain circuits. Those plastic changes lasted much longer than those who didn’t suffer from anxiety issues. This caused them to be at a higher level of nervousness for much longer, which then led them to take other situations and roll them into the first nerve-wrecking one.

Functional magnetic resonance images (fMRIs) of the brains of people in the study showed that anxiety activates many brain regions, particularly in the amygdala. This is the region most responsible for fear, anxiety, and sensory. This indicates that those who experience anxiety often may end up changing those areas of the brain. This then leads them to become more anxious throughout their life. This explains why some people seem to become nervous over situations that don’t normally cause anxiety in others.

“Anxiety traits can be completely normal; there is evidence that they benefited us in our evolutionary past. Yet an emotional event, sometimes even a minor one, can induce brain changes that can potentially lead to full-blown anxiety.” according to Professor Rony Paz of the Weizmann Institute of Science in Israel.

Diagnosing Anxiety Disorders

It can be difficult to know whether you’re an anxious person, or you have an anxiety disorder such as generalized anxiety disorder. The symptoms are:

  • Feelings of apprehension or dread
  • Inability to concentrate
  • Feeling tense
  • Always anticipating the worst
  • Irritable
  • Restless
  • Looking for signs of danger
  • Feeling as though your mind has gone blank
  • Experiencing a pounding heart
  • Sweating
  • Stomachache
  • Dizziness
  • Diarrhea
  • Increase in urination
  • Tremors
  • Twitches
  • Muscle tension
  • Headaches
  • Fatigue
  • Insomnia

Medical professionals often look for signs of anxiety and how it affects the person’s life. If it interferes in school, work, and relationships for more than 2 weeks, this indicates a problem that should be treated.

Treating Anxiety Disorder

Some people can deal with their anxiety; they simply live with it. Other people can’t function at school, work, and with others because of it. These people often have to seek professional help from a medical doctor or psychiatrist.

A medical doctor or psychiatrist can assess the anxiety to find out if there is an anxiety disorder causing the problem, or if there is some other medical condition causing it. Identifying the cause is essential since that is what will be treated. Some people who feel anxious have a medical condition that can be treated, which will keep them from feeling that way. Others will need anti-anxiety medication to help balance brain chemistry. Some medications for anxiety will slow down the neurotransmitters in the brain, which will calm the person and help them perceive situations differently.

Therapy is another great way to treat anxiety. Since a large part of the mental health issue is the way people perceive situations, a therapist can help the person come to alternative conclusions. With cognitive behavioral therapy in particular, people can learn how to use their thoughts to change the way their brain and body respond to situations. In time, the brain will be less likely to perceive every situation as a threatening one.

If you are suffering from anxiety, seek help. You do not have to live with it.

What Women Need to Know About Thyroid Disorders

Women are at a high risk of developing a thyroid disorder. In fact, the National Endocrine and Metabolic Diseases Information Service reports 1 in 100 American suffer from it. If you’re a woman, you need to know what it is, what it does, and how to treat it effectively.

About the Thyroid Gland

The thyroid gland is what keeps your body functioning optimally. The gland is located in front of the larynx. It’s job is to produce and secrete hormones, which reach every cell and organ in the body.

It controls:

  • Body temperature
  • Cognitions
  • Heart rate
  • Organ functions

When someone suffers from thyroid disease, they either have too many hormones produced or not enough – hyperthyroidism or hypothyroidism.

Symptoms of Hyperthyroidism and Hypothyroidism

Hyperthyroidism and hypothyroidism can make you feel ill and cause medical conditions. Each of them have their own distinct symptoms.

Hyperthyroid symptoms include:

  • Losing weight
  • Inability to tolerate the heat
  • Increase in bowel movements
  • Tremors
  • Anxiety and irritability
  • Enlarging of the thyroid gland
  • Sleep disturbances
  • Tiredness

Hypothyroid symptoms include:

  • Fatigue
  • Unexplained weight gain
  • Inability to tolerate the cold
  • Dry or brittle hair
  • Memory difficulties
  • Depression and irritability
  • High cholesterol
  • Slow heart rate
  • Decrease in bowel movements or constipation

While these symptoms are easily identified, diagnosing thyroid conditions can be difficult.

The Problem with Diagnosing Thyroid Disorder

It’s quite similar to find out if someone suffers from thyroid disease. A doctor just needs to check the hormone levels of the thyroid with a blood sample. The clinical term is checking your TSH.

The problem is that the symptoms are common of many other medical conditions. Doctors usually start with the most common conditions first when pinpointing a diagnosis. Thyroid doesn’t seem to be at the top of their list.

Once the blood test is taken, doctors often disagree on the levels it takes to justify a thyroid problem. For a long time, doctors thought when the TSH level was 0.5 to 5.0 was okay, but now they believe that range way too far apart, so many people with the disease wouldn’t be diagnosed.

The National American Association of Clinical Endocrinologists decided to narrow the range to .03 to 3.0 for what is considered normal. Any levels below .03 will constitute hypothyroidism, and any levels over 3.0 will indicate hyperthyroidism. Of course, the narrow margin has caused push back from some endocrinologists who believe that many people who don’t have thyroid disorder will be diagnosed with it.

The best doctors will use the test results only as one piece of information for a diagnosis. For example, if someone has a high TSH level, but no other symptoms of thyroid disorder, they will likely not give that diagnosis. If the TSH level is considered normal, but the person has all of the symptoms, the doctor may still conclude that the thyroid is malfunctioning.

A complete clinical examination is needed to determine the cause of the symptoms and blood test results. Some of the factors doctors consider are:

  • Does the person have diabetes or an autoimmune disorder?
  • Did the person have radiation treatment to the thyroid area?
  • Have other family members suffered from thyroid disorder?
  • Is there a chance for pregnancy or menopause?
  • Is the patient a woman? Women are three times more likely to suffer from it.
  • Does the person have an enlarged thyroid gland?

Treatment for Thyroid Disorder

Medication is prescribed to treat thyroid disorder. Usually, it’s one-time pill that is radioactive. It targets the gland and burns it out. This can keep the thyroid from over generating the hormone. Unfortunately, this can lead to an underproduction, which then will require thyroxine medication to replace the missing hormones (what is prescribed for people with hypothyroidism).

Getting Help for Your Thyroid Problem

If you’re experiencing the symptoms of hyperthyroidism or hypothyroidism, you should make an appointment with your physician immediately. The longer you wait, the worse you may feel and the longer it will take to get your thyroid back to functioning the way it should be right now. If you’re approaching or in menopause, it’s even more important to bring up the possibility of thyroid disorder. It may be enough for the doctor to make it a priority to get your blood tested and examine you for other signs of a thyroid problem.

Why the Brain Gets a Boost from Exercise

New research explains why exercise improves our mental health and mood.

 

Exercise is not only good for the body, but for the brain as well. Vigorous physical activity has a positive impact on brain function, mental health and mood. Now researchers from the University of California-Davis Health System have discovered one of the reasons why.

The results of their recent study show that high-intensity exercise results in increased levels of glutamate and gamma-aminobutyric acid, or GABA. These two neurotransmitters regulate the chemical messaging that occurs in the brain.

Within the brain are cells that control physical and mental wellbeing. GABA and glutamate facilitate the flow of messages between these cells. Low levels of these neurotransmitters can lead to depression and other neuropsychiatric disorders.

In a news release from UC Davis, study lead author Richard Maddock said, “Major depressive disorder is often characterized by depleted glutamate and GABA, which return to normal when mental health is restored. Our study shows that exercise activates the metabolic pathway that replenishes these neurotransmitters.”

The findings of the study, published in the Journal of Neuroscience, also provide new insights into brain metabolism. Intense physical activity causes the brain to consume large amounts of glucose and other carbohydrates. In fact, it devours more of this fuel during exercise than during other demanding activities, such as solving complex math equations or strategizing during a game of chess. The researchers now believe that the brain uses the extra energy to produce more neurotransmitters.

38 healthy volunteers participated in the study. The subjects rode on stationary bikes to reach 85% of their maximum heart rate. The research team used MRI imaging to measure GABA and glutamate levels in two areas of the brain before and after exercise. They did the same for a control group that did not exercise.

While there was no significant change in the neurotransmitter levels of the control group, the subjects who exercised showed increased levels of both glutamate and GABA. These increases occurred in two different parts of the brain: the visual cortex (where visual sensory input is processed) and the anterior cingulate cortex (which regulates heart rate, emotion and some cognitive mechanisms).

While the increased levels of glutamate and GABA appeared to diminish with time, there appear to be more enduring effects as well.

“There was a correlation between the resting levels of glutamate in the brain and how much people exercised during the preceding week,” said Maddock, who is a professor in the Department of Psychiatry and Behavioral Sciences. “It’s preliminary information, but it’s very encouraging.”

Maddock and his team hope to perform further research using brain-imaging combined with exercise to determine the impact of less intense physical activity on neurotransmitter levels. They also plan to investigate which specific types of exercise are most beneficial for those suffering from depression.

 

Article sources:

News release, University of California-Davis Health System.

Voss, M. Journal of Applied Physiology, .