Anxiety Disorders and Phobias

Anxiety is the body’s response to fear. It plays a valuable role in self-preservation – the fear of the consequences often prevents us from taking unnecessary risks. Anxiety as a disorder results from the fear response becoming out of proportion to the actual risk. Anxiety disorders involve excessive levels of negative emotions, such as fear, worry, nervousness, and tension, and the anxious feelings occur involuntarily despite your best attempt to avoid them or stave them off.

The body responds to anxiety stimulus both physically and mentally. Anxiety can lead to over-stimulation of the sympathetic nervous system. It manifests by the physical symptoms such as a rapid heartbeat, sweating and trembling, and psychological symptoms such as restlessness, insomnia and difficulty in concentrating. Anxiety is often seen as a triggering of the fight-or-flight reaction, causing excess adrenaline secretion by the adrenal glands, which in turn produces other hormones (catecholamine) that affect various parts of the body, such as rapid heartbeat, respiration and rise in blood pressure etc.

Anxiety disorders: Like other mental illnesses, reflect dysfunctions within the brain and consist of a group of illnesses such as, obsessive-compulsive disorder, generalized anxiety disorder, phobias, panic disorders and post-traumatic stress disorder-etc.

In such conditions, relaxation by way of yogic technique will immensely help. A patient may follow the guidelines as under:

Slow and deep abdominal breathing: People who are fearful and shy tend to breathe in a shallow fashion from their chest, while those who are more extroverted and relaxed, breathe more slowly, deeply, and from their abdomens. Abdominal breathing and deep muscle relaxation are practiced on a regular basis to reduce symptoms of anxiety and phobias. Your breathing directly reflects the level of tension you carry in your body. Under tension, your breathing usually becomes shallow and rapid, and occurs high in the chest. When relaxed, you breathe more fully, more deeply, and from your abdomen. The more you can shift the center of your breathing from your chest to your abdomen, the, more consistently you feel relaxed on an ongoing basis.

Practice meditation: Meditation is the process that allows you to completely stop, let go of thoughts about the immediate past or future, and simply focus on being now. Meditation means awareness of the existing moment, and being in the present tense.

Get plenty of rest and sleep:  A refreshed body can deal better with the tensions and burdens of life. Simplify your life by making your schedule less hectic. Daily exercise is one of the most potent treatments for anxiety symptoms. Outdoor exercises like walking and swimming are the best antidotes for anxiety and tension. You can also participate in active sports you enjoy.

Avoid foods containing refined sugar or other simple carbohydrates. Include in the diet apricots, asparagus, avocados, bananas, broccoli, blackstrap molasses, brown rice, dried fruits, garlic, green leafy vegetables, legumes, raw nuts and seeds, soya products, whole grains, and yogurt.

These foods supply valuable minerals such as calcium, magnesium, phosphorus, and potassium, which are depleted by stress. Avoid intake of animal protein. Concentrate on meals high in complex carbohydrates and vegetable protein. 

Naturopathy Treatments

  • Cold Spinal bath is one of the best treatment modality of nature cure to relieve anxiety disorders. It can be taken weekly two to three times in the afternoon.
  • Take relaxing warm baths before going to sleep.
  • Self-massage with deep thumb pressure along both sides of the spine in an upward and outward motion.

The Magic of Mint

As per Roman mythology “mentha” the damsel lover of God “Pluto” was transformed into this herb due to the anger of “Prosarpain”, the wife of “Pluto” and Goddess of wealth, therefore, mint is called ‘mentha’ in Latin.

Mint known as “pudina” in most of the Indian Languages is a great carminative herb.

  1. Fresh leaf juice of mint mixed with a tea spoonful of lime juice and honey given 2-3 times in the day cures indigestion, biliousness, flatulent colic, thread worms, morning sickness, iron deficiency, anaemia, summer diarrhoea etc.
  1. A half cup of mint tea taken twice a day is a good remedy for hiccough, colic, indigestion and cold mint tea taken 3-4 times, for 4 days before expected menstrual periods cures spasmodic dysmenorrhea in young girls.
  1. Gargling with mint tea mixed with salt clears hoarseness of throat which gets strained due to excess of talking/singing/shouting etc.
  1. A tea spoonful of fresh mint juice is an excellent tonic for the patients of T.B., Asthma, and Bronchitis. It liquefies the sputum, nourishes the lungs improves body resistance against infections. It prevents asthmatic attack by its secrolytic action and reduces congestion in air passages.
  1. Chew fresh mint leaves every day to improve dental health. The chlorophyll combined with other antiseptic chemicals present in the herb kills all harmful odour producing germs, strengthen’ the gums and prevents tooth decay, pyorrhoea etc. It also improves the sense of taste of the tongue.
  1. Eat regularly mint leaves dressed vegetable salad to kill harmful bacteria present in the food, ease digestion, supplies fresh natural vitamins, minerals and enzymes. It improves urinary output.
  1. Apply fresh mint juice to face every day in the night to cure pimples and prevent dryness of the skin.
  1. Fresh juice application helps in curing insect stings, eczema, scabies, etc.
  2. Adding few mint leaves to lemon juice or buttermilk improves digestion and relieves gases and makes an excellent drink. Pudina chutney is an added attraction on the dining plate and improves digestion.

Probiotics

Probiotics are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They are also called “friendly bacteria” or “good bacteria.” Probiotics are available mainly in the form of dietary supplements and foods. One widely used definition, developed by the WorId Health Organization is that probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.”

Foods containing probiotics are yogurt, fermented and unfermented milk, miso, tempeh, and many juices and soy beverages. In probiotic foods and supplements, the bacteria may have been present originally or added during preparation.

Most probiotics are bacteria similar to those naturally found in human guts, especially in those of breastfed infants. Most often, the bacteria come from two groups, Lactobacillus or Bifidobacterium.

The digestive tract of an adult human being contains about 100 trillion micro organisms. This highly complex micro flora exists as a delicate balance of beneficial and potentially harmful organisms. Under certain conditions such as stress, extensive travelling and antibiotic treatment, the balance of this natural eco system can be upset. During these periods the number of beneficial organisms declines and harmful organisms increases, which often results in stomach problems such as diarrhea and constipation. This unbalanced micro flora can in turn affect the other bodily functions including the immune system.

Benefits:

  • There are several health benefits of probiotics. They are useful in:
  • Infectious diarrhea, Irritable bowel syndrome, colitis and colon cancer.
  • Inflammatory bowel disease (e.g., ulcerative colitis and Crohn’s disease).
  • Infection with Helicobacter pylori (H. pylori), a bacterium that causes ulcers.
  • Tooth decay and periodontal disease.
  • Vaginal infections.
  • Skin infection and lactose intolerance.
  • Lowering cholesterol and blood pressure.
  • Improving immune function and preventing infections.
  • Antibiotic-associated diarrhea, reducing inflammation.
  • Improving mineral absorption.
  • Preventing harmful bacterial growth under stress.
  • Irritable bowel syndrome.

In view of the benefits, include probiotic foods in your daily diet without fail. Checkout Jindal Naturecure Institute for more information about Naturopathy.

Fight with Fat – Naturally

Do you think fat is useless substance to the body? Let’s see. Fat is very important, protective tissue of animal kingdom. Fat is known to have two main purposes. Fat stores excess calories in a safe manner so you can mobilize the fat stores when you are hungry. Fat release hormones, which control metabolism. When the toxins in the body exceed normal level, fat tissue will support to store the toxins.

Types of fat

They are brown, white, subcutaneous, visceral, and belly fat. .

  • Brown fat

It’s known that children have more brown fat than adults and it helps them keep warm. Scientists have found that lean people tend to have more brown fat than overweight or obese people. Brown fat stores decline in adults but still help with warmth. Brown fat is now thought to be like muscle than like white fat. When activated, brown fat burns white fat.

  • White fat

White fat is much more plentiful than brown. The job of white fat is to store energy and produce hormones that are then secreted into bloodstream. Small fat cells produce a “good guy” hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease. While gaining weight fat cell number will not increase, cell size will increase. When people become fat, adiponectin production slows down or shuts down, setting them up for disease.

  • Subcutaneous

Fat Subcutaneous fat is found directly under the skin. In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad as visceral fat and may have some potential benefits.

  • Visceral Fat

Visceral or “deep” fat “wraps around the inner organs and creates trouble for your health. How do you know if you have it? If you have a large waist or belly, of course you have visceral fat. As the length of belt increases, span of life will reduce. In the constitution of body, women will have more fat percentage than male for the purpose of child bearing and lactation.

A high-risk waist circumference is:

  • A man with waist measurement over 40 inches (102 em).
  • A woman with waist measurement over 35 inches (88 em).

In the view of fat reduction one has to burn around 9000 calories to reduce 1kg of fat from the body.

Nature cure believes excess of anything which is not useful to the body creates foundation for disease.

Some basic natural ways to counter fat:

  • Fasting is the best remedy. It facilitates usage of excess calories and drains the toxins which are accumulated in the body. It helps in reducing LDL cholesterol and increases HDL cholesterol.
  • Exercise releases mood-boosting chemicals, which help make you happier, healthier, and more confident about self, which helps regulate your eating and keeping your calorie intake under control.
  • Yoga is a good solution for physical and mental balance. Yogasanas and other forms of brisk exercises will strengthen the long muscles and increases bone density and reduce the size offat tissue. Several studies proven that reduction in fat tissues, reduces insulin resistance. “If you have a large waist or belly, of course you have visceral fat. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia. .
  • Eat on time instead of eating 3 large meals a day, opt to eat regularly throughout the day. Having 5 or 6 smaller and healthy meals can actually help you lose weight by boosting your metabolism naturally.
  • Eating empty calories from a junk food can give you the same amount of calories as a salad, but by eating salads you get the vital nutrients needed for the body than a junk food. One of the most important facts in the process of lipogenesis is saving the extra calories. If the consumption of calories is more than the need the extra calories is stored as fat. So burning extra calories is the best way to get rid ofthe extra fat.
  • Increase your fat-burning ability by doing more household activities such as cleaning your house, working in the garden. When possible, take the stairs instead of the elevator.
  • Reduce your fat intake, but not entirely. It is recommended that adults keep their daily fat intake between 20 per cent and 35 per cent of daily calorie intake. However, some fat is necessary for good health. Try to totally eliminate artificial train’s fats that show up on food labels as partially hydrogenated oils.

To fight with fat follow the principles of nature. Periodical fasting, doing regular physical exeirise and following relaxation techniques, maintaining good food habits with dedication will fulfill the goal of fat reduction, maintaining fitness and good health.