How to handle anxiety?

Anxiousness is common when we fear and worry about something. Each of us have a different defence mechanism to overcome our anxiousness. We are anxious about many things like impending surgery, forth coming examination and results or an oncoming presentation etc but this doesn't mean that we are having an anxiety attack. We call a condition 'anxiety attack' when the worries are persistent and unrelenting that one separates himself from the real world and not caring about himself. This is usually accompanied with other emotional and physical symptoms.

Anxiety attacks are easily treated with certain therapies, counselling, relaxation technique and medications. But before going for a treatment it is better to sort out there is no actual physical problem associated with it. Because there are some diseases which mimics anxiety attack and some problems that interferes with the treatment of anxiety attack.

WAYS TO COMBAT ANXIETY ATTACKS:
1.Good sleep: A good night rest of 8 hours at a regular time everyday keeps the mind calm and clear. This helps to start the day peacefully and take a wise decision. Do not ponder over anything lying in the bed. Let tomorrow worry about itself tomorrow.

2.Healthy diet: A healthy diet combats many diseases as well as stress and anxiety. A healthy diet basically corrects all imbalances and keeps the body hale and healthy. Take a well balanced diet and don't forget eat more fruits and vegetables.

3.Regular activity: Involve yourself in some kind of an activity which will divert you from anxiety. Don't keep your mind and body idle which will provoke fear and worries about future. Instead enjoy the day. Participate in some kind of sports, exercise programs, spa, yoga, aerobics etc.

4.Meditation: Let meditation be a part of daily routine. When you meditate or take time to pray all you worries will disappear miraculously. Meditation controls your body, mind and soul.

5.Relaxation: Learn relaxation techniques which is the best method to combat anxiety attacks. When your body alerts you that you are anxious about something start relaxing your muscle one by one, take deep breaths and start doing deep breathing exercises. Other relaxations like taking a break and going for a short vacation, having get together with family regularly and involving in some kind of a hobby is also helpful.

6.Acupuncture: It is believed even acupuncture can relax muscles and reduce anxiety. It has been successful in many cases.

7.Avoiding alcohol, caffeine and drugs: Some try to divert themselves from their worries by drinking alcohol, caffeine and using drugs. Though this causes a superficial excitement, the ill-effects are many. Studies have proved that alcohol, drugs and especially caffeine provokes anxiety but does not reduce them.

8.Biofeedback: These are sensors which will help you to identify when your body is going to throw an anxiety attack. It tracks the changes in heart rate and muscle tension, and you can be ready to use your defense mechanism to fight anxiety.

9.Natural remedies: There are certain herbal treatment or home remedies for anxiety attack but they have not proved it's magic. Valerian root and passion flower are famous herbal remedies.

10.Cognitive-Behavioral Therapy: This is considered as the best medical treatment for a diagnosed anxiety problems. Here you'll be exposed repeatedly to the situations that causes fear and anxiety under safe environment until you are numbed. This is otherwise called as flooding. You will gain a greater sense of control over your anxieties and learn new skills for dealing with stressful situations.

11.Anti anxiety drugs and anti depressants: These are two different classes of drugs which relieves anxiety by causing mild sedation. These drugs should be taken only for a shorter period with doctor's advice. Though it is effective in some ways, the side effects are said to be more.

12.Hypnosis and electro convulsive therapy: These two treatments were practiced till recently but has now proved to cause no positive effects for anxiety attacks. These treatments are no more treatment of choice now.

As anxiety attacks can come at any time, make sure you reach a safe place and even protect your head if possible. Always carry a tag or an identity card which will be helpful in case of emergency. If you feel that you are facing this problem, seek medical treatment as early as you can because they are completely curable and does not involve any invasive treatments. Don't worry be happy is the best way to combat anxiety attack!

Body building foods

A normal healthy diet will help you to gain muscle. However, protein, carbohydrates, fat and vitamins play a vital role in gaining muscle. A regular meal and snack is absolutely important. When we speak about a regular meal, it means it should be taken at every 3 hour intravel alternating with some kind of a snack. A complete meal should contain carbohydrates, protein, fat, fibre, minerals and vitamins.

FOODS THAT HELP US GAIN MUSCLE: Protein being a body builder takes the major role in gaining muscle.

Grains: Eat different kinds of grams everyday (a cup boiles with little salt) with atleast one meal. Grams/dhal is the best source of protein which is filling and easily digestable as well. These grams can be made into a variety of foods.

Milk: Milk is the next richest source of protein which helps your body to gain muscle. 2% milk is good and highly adviseable. Not just milk other milk products like chocholates, ice-creams, butter, ghee, cheese and yogurt is also rich in protein. They can be added to regular meal everyday.

Nuts and legumes: Next comes the nuts and legumes in row. Nuts like cashew, badam, pista and peanuts are good source of protein but they also have fat in them. Restricted level is highly adviseable. Legumes include beans, peas and lentils which can be drunk as a soup.

Meat: Animal meat helps to gain more muscle. Chicken and fish are the best source to build muscle. If you are interested to eat goat meat which helps you gain muscle easily because of the fat in them, also eat fish with that. Fish is said to control cholesterol levels. Red meat such as liver, lungs, heart will also help to gain muscle faster.

Vegetables: Tomatoes, cabbage family like broccoli, brussel sprouts and cauliflower, potatoes help us gain body muscle.

Fiber: Fiber can decrease the absorption of fat and relieve constipation which ultimately helps the body to gain necessary protein, carbohydrate and vitamins. Whole grains, vegetables, fruit, and legumes are good source of fiber.

Minerals: Calcium plays a good role to gain muscle because rich source of calcium are found in milk, yogurt, cheese, green leafy vegetables, bean sprouts, tofu, garbanzo beans, canned salmon, sardines, oysters, figs, almonds, chestnuts, filberts and sesame seeds.

Vitamins: Vitamin A & C helps in body building. The rich foods include Citrus fruit, tomatoes, fresh melons, strawberries and green leafy vegetables.

Fruits: Fruits nourish the cells and gives the body a new strength. Fruits does contribute to gain muscle and 6 servings of them is highly appreciated. Fruits that help in body building are oranges, tangerines, fresh melons, strawberries, yellow grapefruit, lemon, peaches, papaya, pineapple and nectarines.

Not only eating foods gain muscle but avoiding or limiting certain foods also will help you gain muscle mass. Those foods include white bread and cereals, soda pop, sweets, alcohol, oil, salt-cured, smoked, nitrite cured foods and meat with skin.

These are some foods which will help you gain muscle healthily. Try them out and be benefitted.