NUTRITIONAL STRATEGIES TO EASE ANXIETY

Occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school work, and relationships. There are several different types of anxiety disorders. 

Specific therapies and medications can help relieve the burden of anxiety, yet only about a third of people suffering from this condition seek treatment. In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. Don’t skip meals, doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.

The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.

Foods that can help quell anxiety

You might be surprised to learn that specific foods have been shown to reduce anxiety.

• Foods naturally rich in magnesium help a person to feel calmer. Examples include leafy greens such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains.
• Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
• Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acid. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Prior to the study, omega-3 fatty acids had been linked to improving depression only.
• A recent study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
• Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
• Foods rich in B vitamins such as avocado and almonds
• These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.

Article courtesy of Harvard health publications

You can practice mindfulness in as little as 15 minutes a day

 

In the research conducted by Dr. James E. Stahl and his team of Harvard researchers, study volunteers participated in an 8-week mind-body relaxation program offered through the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital. The program taught a range of mind-body skills.

Dr. Stahl, who is now at Dartmouth-Hitchcock Medical Center, teaches his own patients mindfulness and meditation skills in his internal medicine practice and encourages people to practice daily. He says that you don’t need to enroll in a formal program, or even spend a lot of time practicing — 10 to 15 minutes a day will do. Consistency is the key.

Here is a guide on ways to incorporate mindfulness skills into your daily life:

• Relax at the end of your day with a 15-minute guided meditation. Keep guided meditations or podcasts on your phone or tablet for easy access. Guided meditations are available through:
• apps like Headspace or Meditation Oasis
• the UCLA Mindful Awareness Research Center
• the Chopra Center
• meditation teachers like Tara Brach
• Start your day with a basic Sun Salutation yoga sequence.

If you’re a beginner, try these modifications (video):

• Step back into Plank pose one foot at a time, instead of jumping back.
• Drop your knees to the floor in Low Plank (Four-limbed Staff) Pose to support and build your core muscles.
• Substitute Cobra Pose instead of Upward Facing Dog Pose for the first few salutation cycles to warm up your lower back.

• Check in with your breath for 10 to 15 minutes for a midday break. Close your eyes and notice where you store stress in your body. As your breath becomes slower and smoother, imagine sending your breath to that area on your inhalation. Imagine a knot loosening as your exhale. Repeat this cycle with each inhalation and exhalation.
• Do a body scan in 10 to 15 minutes. Find a comfortable seat or lie down. Close your eyes and breathe more deeply and slowly. First, focus your attention on your feet. Notice any tension, pain, or stress. Take deep, slow breaths as you focus your awareness on that area of your body. As if you are scanning your body with light, move your attention slowly upward. Notice how each section of your body feels as you continue to breathe slowly: your shins and knees, thighs and hips, lower back and abdomen, chest and upper back, neck and shoulders, and finally your head.

Try a variety of approaches to find what sticks. Daily practice works best, but if you have a busy schedule, aim to practice at least three or four times a week. And don’t give up if you feel like it’s not working on the right away. These techniques are like any other skill or workout — the more you do it, the stronger you will get.

Article courtesy of Harvard health publications

Tips to get the most out of your memory

 

As you've gotten older, have you noticed that you often find yourself marching around the house in a huff, searching for misplaced car keys or eyeglasses, or you just cannot remember the name of that new neighbor who moved in the other day? It's frustrating, to be sure, but not inevitable — and there are things you can do to help keep your memory sharp.

"Most people get a little more forgetful with aging, but there are some simple things you can do to prevent memory slips and help your brain to learn and remember better," says Dr. Anne Fabiny, chief of geriatrics at Cambridge Health Alliance and an assistant professor of medicine at Harvard Medical School.

Memory-boosting tips

Dr. Fabiny suggests the following tips and tricks:

• Follow routines, such as leaving your car keys, glasses, and cell phone in the same place every day so that finding them becomes a "no-brainer."

• Slow down and pay attention to what you are doing to give your brain's memory systems enough time to create an enduring memory.

• Avoid distracting or noisy environments and multitasking — the major memory busters in today's fast-paced society.

• Get enough sleep, reduce stress, and check with your doctor to see if any of your medications affect memory — all three are potential memory spoilers.

Is it forgetfulness or Alzheimer's?

Worried that your minor memory slips mean you are headed toward Alzheimer's disease? That's probably not the case. Like it or not, science shows that the ability to learn new information and recall it may decline somewhat after 50. "You just can't pull things out of your memory the way you used to at the same speed," Dr. Fabiny says.

But forgetfulness can be a serious issue if it's starting to interfere with daily tasks and routines, such as managing your health care and finances.

Article courtesy of Special Health Report from Harvard Medical School.

 

5 ways to keep your memory sharp

The way you live, what you eat and drink, and how you treat your body can affect your memory just as much as your physical health and well-being. Here are five things you can do every day to keep both your mind and body sharp.

1. Manage your stress. The constant drumbeat of daily stresses such as deadline pressures or petty arguments can certainly distract you and affect your ability to focus and recall. But the bigger problem is an ongoing sense of anxiety — that can lead to memory impairment. If you don't have a strategy in place for managing your stress, protecting your memory is one reason to get one. Deep breathing, meditation, yoga, and a "mindful" approach to living can all help.

2. Get a good night's sleep. People who don't sleep well at night tend to be more forgetful than people who sleep soundly. A good night's sleep is essential for consolidating memories. The most common reason for poor sleep is insomnia — difficulty falling asleep or staying asleep. Unfortunately, many medicines used to treat insomnia can also impair memory and general brain function. That's why it's best to try improving your sleep habits first and turn to medication only if those steps don't help. If you do need sleep aids, use the lowest dose for the shortest time needed to get your sleep back on track.

3. If you smoke, quit. Easier said than done, certainly — but if you need additional motivation, know that smokers have a greater degree of age-related memory loss and other memory problems than non-smokers. People who smoke more than two packs of cigarettes a day at midlife have more than double the risk of developing dementia in old age compared with nonsmokers. However, those who stop smoking by midlife and those who smoke less than half a pack a day have a similar a risk of dementia as people who have never smoked.

4. If you drink alcohol, do so moderately. Drinking too much alcohol increases the risk for memory loss and dementia. People with alcoholism have difficulty performing short-term memory tasks, such as memorizing lists. Another type of memory loss associated with alcohol use is called Korsakoff's syndrome. In this condition, long-term vitamin B₁ deficiency, combined with the toxic effects of alcohol on the brain, can trigger sudden and dramatic amnesia. In some cases this memory loss is permanent, but if caught early, it can be reversed to some degree.

5. Protect your brain from injury. Head trauma is a major cause of memory loss and increases the risk of developing dementia. Always use the appropriate gear during high-speed activities and contact sports. Wear a helmet when bicycling, riding on a motorcycle, in-line skating, and skiing. Wear seat belts when riding in motor vehicles. Car accidents are by far the most common cause of brain injury, and wearing a seat belt greatly reduces the chances of severe head injury.

Article courtesy of Special Health Report from Harvard Medical School.