Sydney, July 3 (IANS) A team of researchers have successfully repurposed two existing medications to reduce the severity of sleep apnoea in people by at least 30 per cent.
Sleep apnoea is a condition where the upper airway from the back of the nose to the throat closes repetitively during sleep, restricting oxygen intake and causing people to wake as often as 100 times or more per hour.
Those with untreated sleep apnoea are more likely to develop cardiovascular disease, dementia and depression, and are two to four times more likely to crash a car than the general population, indicates the study published in The Journal of Physiology.
"We were thrilled because the current treatment options for people with sleep apnoea are limited and can be a painful journey for many," said researcher Danny Eckert from Flinders University in Australia.
Previous research showed two classes of medication -- reboxetine and butyl bromide -- were able to keep muscles active during sleep in people without sleep apnea and assist their ability to breathe.
By repurposing the medications, researchers used a multitude of recording instruments to measure whether reboxetine and butylbromide could successfully target the main causes of sleep apnoea.
This included balancing the electrical activity of muscles around the airway, preventing the throat from collapsing while people were sleeping, and improving the regulation of carbon dioxide and breathing during sleep.
The results from the study showed these medications did in fact increase the muscle activity around participants' airways, with the drugs reducing the severity of participants' sleep apnoea by up to one-third.
A healthy diet, exercise, yoga, meditation, listening to music, or engaging in a hobby are all known stress-reduction strategies. Vitamins are an essential component in your quest for perfect glowing skin, as well as numerous other health benefits. It boosts the immune system and increases the body's ability to withstand stressful situations. Dietician Vidhi Chawla lists down a few vitamin-rich food items to include in our diet:
Oranges
Oranges, which are high in vitamin C, can help to lower stress hormones and strengthen the immune system. According to research on high blood pressure patients, increasing your Vitamin C intake can lower your blood pressure and levels of cortisol, or stress hormone.
Spinach
Spinach is a nutritious leafy green vegetable high in calcium, B-vitamins, iron, and antioxidants. One of the foods that can help with anxiety is spinach. Magnesium is found in 157 mg per cup of spinach, which is 40 per cent of your daily requirement. In fact, a lack of magnesium can cause headaches, fatigue, and stress-related symptoms. They are low in carbs, can be used as part of a weight-loss diet, and are beneficial to people with high blood pressure.
Eggs
Because of their high nutrient content, eggs are often referred to as nature's multivitamin. One of the few naturally occurring sources of vitamin D is whole eggs. Whole eggs are high in vitamins, minerals, amino acids, and antioxidants, all of which are required for a healthy stress response. Whole eggs are especially high in choline, a nutrient found in high concentrations in only a few foods. Choline has been shown to be beneficial to brain health and may protect against stress.
Nuts
Nuts are high in nutrients, including B vitamins and omega-3 fatty acids. B vitamins are an essential part of a healthy diet and can help with stress reduction. Almonds, pistachios, and walnuts may even aid in the reduction of blood pressure. Nuts and seeds are also high in magnesium, which is beneficial because magnesium has been linked to improved anxiety management.
Avocados
B vitamins are necessary for the health of our nerves and brain cells, and a B vitamin deficiency may cause anxiety. Avocados are high in B vitamins, which are known to help with stress relief. They're also high in monounsaturated fat and potassium, both of which help to keep blood pressure down.
Blueberries
Blueberries may appear small, but they are high in antioxidants and vitamin C, making them effective stress relievers. Our bodies require vitamin C and antioxidants to repair and protect cells when we are stressed. While blueberries are delicious on their own (try freezing them for a cold berry snack), there's no better way to boost the nutrition in a serving of yoghurt or high-fibre cereal than to add them to it.
Ashwagandha
Ashwagandha is an Ayurvedic herb that can help you cope with physical and mental stress. Here's a unique way to incorporate ashwagandha into your diet. Take a 1 teaspoon of ashwagandha powder in ghee and mix in some date sugar, honey, jaggery, or coconut sugar (any one of these sweetening ingredients). Consume the mixture approximately 20 minutes before breakfast or later in the day with a cup of milk. If stress is making it difficult to sleep, it is best to take ashwagandha at night as it can help induce sleep. Ashwagandha has also been linked to lower cortisol levels in the morning.
Read More► Monsoon Superfoods to Include in Your Diet
Toronto, June 21 (IANS) Masks have become an integral part of life due to Covid-19. However, people who struggle with social anxiety might experience increased distress related to mask-wearing during and even after the pandemic, finds a study.
Social anxiety is characterised by negative self-perception and fear that one's appearance or behaviour will fail to conform with social expectations and norms. Social anxiety disorder is an extreme manifestation that affects up to 13 percent of the population.
The study by researchers from the University of Waterloo also has implications for those who haven't necessarily suffered from social anxiety in the past.
"It is also possible that many people who didn't struggle with social anxiety before the pandemic may find themselves feeling more anxious than usual as we emerge out of the pandemic and into a more uncertain future -- especially within social situations where our social skills are rusty and the new rules for social engagement are yet to be written," said David Moscovitch, Professor of clinical psychology at the varsity's Department of Psychology.
For the study, published in the journal Anxiety, Stress and Coping, the researchers reviewed existing literature addressing three factors that they hypothesised might contribute to social anxiety associated with mask-wearing: hypersensitivity to social norms, bias in the detection of social and emotional facial cues, and propensity for self-concealment as a form of safety behaviour.
"We found that mask-wearing by people with social anxiety is likely to be influenced by their perception of social norms and expectations, which may or may not be consistent with public-health guidelines and can vary widely by region and context," said lead author Sidney Saint, an undergraduate psychology student at Waterloo.
The study also highlights that people with social anxiety have difficulty detecting ambiguous social cues and are likely to interpret them negatively. These individuals also tend to worry about sounding incomprehensible or awkward.
Another impact is that masks can function as a type of self-concealment strategy that enables people with social anxiety to hide their self-perceived flaws. Therefore, the desire for self-concealment may motivate their use of masks over and above their desire to protect themselves from contagion.
"Due to their self-concealing function, masks may be difficult for some people to discard even when mask-wearing is no longer required by public health mandates," Saint said.
Do you wonder how to get rid of excess fat from the tummy? If yes, here's an ideal solution. By regularly doing the asanas shared below, you can reduce belly fat and get a super-toned waistline.
Weight watchers do all that they can to keep excess flab away. And there's one thing that takes a little longer to go, and it is nothing but stubborn belly fat. The flab that gets deposited in the tummy area does not burn on its own. Hence, apart from following a low-carb and high-protein diet, one must incorporate exercises and yoga asanas that help them get a slimmer waistline. So, are you someone who wonders how to get rid of excess fat from the tummy? If yes, we have a few simple yoga postures that you can do every day for beautifully sculpted abs.
Naukasana
Lie down with hands by the side of the body, palms down, feet together
Stretch your feet outwards
Inhale and fill up your chest
Exhale and raise up into the pose
Ideally, feet and face should be in the same line
Do not collapse your chest. Keep the chest open and pushed out.
Shoulders should be relaxed and pulled away from the ears.
Arms stretched put straight.
Keep breathing in the pose and hold for at least 30 seconds each round. Attempt at least 3 rounds.
Also, Read► How To Take Yoga Off The Mat And Into Your Everyday Life
Uttanapadasana
Lie down. Hands by the side of the body with palms down. Feet together.
Stretch the feet outwards.
Inhale and raise both legs up to 30° without bending the knees. Keep breathing as you hold for at least 30 seconds to start with. Attempt at least 3 rounds.
In case you have a weak back or you are a beginner, attempt the pose with a single leg.
Bhujangasana
Lie down on your stomach with your feet together and chin on the floor.
Adjust your palms by the side of your chest. Tuck your elbows in slightly.
With an inhale, raise up your torso.
Raise up until the level of your hips. Do not raise the hip off the floor.
Stretch the neck back if you don't have a neck issue, else keep it neutral.
Look upwards. In case of discomfort keep your eyes closed.
Feet will part slightly. Do not struggle to push them together so as to avoid any back issues.
Keep breathing in the pose and hold at least for 30 seconds. Attempt at least 3 rounds.
Release slowly as you exhale without any jerks.
Sethubandasana
Lie down on your back. Hands by the side of the body, palms down.
Fold your legs and place the feet close to the body.
Hold your ankles if you can, without hurting the knees. Else place the palms downwards.
With an inhale raise up your hip. Slowly raise the middle back and upper back.
Thrust your chest upward so the chin locks against the chest.
Push your thighs upward too.
Keep breathing and hold the pose for at least 30 seconds. Attempt at least 3 rounds.
Exhale and slowly release.
Phalakasana
Come on your fours. Check whether your shoulders and wrists are in the same line. Check if the hips and knees are in the same line.
Stretch your right leg and then your left leg back.
Make sure your upper back, hips, and feet fall in one line. Particularly pay attention to make sure hips are not held very high or very low.
Balancing yourself equally between the palms and toes.
Keep breathing, engaging your stomach muscles as you hold the pose for at least 30 seconds. Attempt at least 3 rounds.
Release back on your fours and relax.
Read More► International Yoga Day 2021: Yogasanas That Individuals Can Perform Across All Ages
Have you ever seen someone who worries too much about the future constantly and has this constant fear of uncertainty? Like they will think every negative prospect of a situation. Why do they have this fear? Is it normal to feel this way? How can we get rid of these feelings? You will find all these answers in this article.
Table of contents
• What is anxiety?
• Symptoms of anxiety
• Causes and risk factor
• When you need to see your doctor
• General tips for anxiety
• What to eat and avoid?
• Frequently Asked Questions(FAQs)
Also, Read► Combating Stress And Anxiety With Natural Herbs
What is Anxiety?
In Ayurveda, there are three qualities of mind(mano guna) primarily i.e. sattva, raja, and tama.
Sattva guna is associated with positivity, consciousness, spirituality, and lightness. It represents knowledge and intellect and brings calmness to life.
Raja guna is the most active quality among the three. It is associated with excessive movement and stimulation. It is more focused on achievement and passion.
Tama guna is related to heaviness and inertia. It brings a negative attitude on the front leading to letharginess, excessive sleep, etc.
In Ayurveda, Anxiety is correlated with chittoudvega. Chittoudvega can be defined as chitta(mind) + udvega(anxiety) = chittoudvega (anxious state of mind). Chittoudvega is a psychiatric disorder due to vitiation in raja and tama doshas along with vata and pitta. People having alpa sattva is more prone to anxiety.
Anxiety mainly comprises of two factors:
Fear: unpleasurable feeling in response to danger and threat.
Worry: thinking about unpleasant things that makes you feel unhappy and upsets you.
So chittaudvega or anxiety disorder is characterized by uncontrollable, irrational, and excessive worrying about everyday things that are not even going to happen.
Symptoms of Anxiety
As symptoms of anxiety may differ from person to person but some symptoms are common in all of them like persistent unrealistic worry often associated with muscle tension, insomnia, impaired concentration, feeling ‘on edge’, or restlessness. Other symptoms of anxiety are:
1.Sammoha(Illusion)
2.Angamarda(Body ache)
3.Ayasa(Easy fatiguability)
4.Ucchawasasyadhikyam(Dyspnoea)
5.Anannabhilasha(Anorexia)
6.Avipaka(indigestion)
7. Anidra( Insomnia)
8.Nidra nash(Disturbed sleep)
9.Shirash shoonyata(Numbness of mind)
10.Unmattachitattavam(Lack of concentration)
11.Krodh(anger)
12.Udvega(palpitations)
13.Swanokarnayo(Tinnitus)
Also, Read► Low fitness may increase depression and anxiety: Study
Causes And Risk Factor of Anxiety
In ayurvedic literature, it is believed that weak sattva leads to anxiety. Vitiation in raja and tama along with vata and pitta is responsible for this psychiatric disorder. Factors that cause anxiety are:
1. Genetic Factor: In some families, it runs from one generation to the next.
2. Traumatic Events: stressful events in life like workplace tension, Financial stress, death of a loved one can lead to anxiety.
3. Excessive Use of Alcohol: Alcoholic tendencies leads to vitiation of raja and tama doshas.
4. Health Issues: Some diseases like heart diseases, thyroid disorders can lead the person to depression. Slowly with time, it results in anxiety.
When You Need To See Your Doctor
It is very normal that you feel anxious before taking an exam or a job interview. But when a person starts having problems in making daily life decisions and worries too much that he/she can't concentrate then they need to consult a doctor. Generally, a diagnosis of anxiety is made when a person continuously feels anxious about everyday problems for more than 6 months.
General Tips For Anxiety
In today's world lifestyle is changing so fast and everybody is trying to fulfill all the physical desires. Everybody seems like he is carrying a weight across their shoulder. So psychiatric disorders like anxiety are quite often seen even in the younger generation. But some of the following tips may help you in relaxation and relieve that mental burden:
1. In Ayurveda weak sattva is considered responsible for mano roga(mental disorder). So sattvavajaya chikitsa(bringing the mind under control) is recommended for peace of mind. For this we should follow these tips:
A. Following ritucharya(seasonal regimen) and dinacharya(daily regimen):
* We should include certain things in our daily lifestyle(dinacharya) like praying, having gratitude towards what we have, cleanliness and vyayam(exercise), etc. This will have a positive impact on our life.
* In certain seasons people feel more anxious like in summers. So we should follow a particular regimen to avoid seasonal anxiety.
B. Sattva guna can be improved by following sadvritta(code of virtues). This includes:
• Moral and ethical conduct
• Truth, non-violence
• Personal hygiene etc.
The practice of sadvritta(behavioral approaches mainly) will reduce stress and anxiety.
C. Annapanavidhi(dietary rules):
Here are few tips:
• Avoiding rajasic and tamasic foods like chili and caffeine.
• Eating meals at the same time.
• Including foods like kshira(milk), ghrita(ghee), draksha(grapes) in the diet to balance vata and pitta dosha.
2. Abhyanga(Body massage): Body massage is a great way to relieve tension and anxiety. One can simply have a tila taila(sesame oil) or sarshap taila(mustard oil) massage.
3. Shirodhara(Streaming of medicated oil, milk, decoction on the forehead): Pouring medicated oils like chandanadi taila or even simple oils like sesame oil over the forehead can calm down those stressed nerves.
4. Pranayam(Breathing exercises): Pranayam have some really good effect on anxiety. One should focus on inhalations and exhalations, and try to lengthen them with some pause. Pranayam like Anulom-vilom(alternate nostril breathing), kapalbhati, bhastrika, and bhramari can soothe your nerves.
5. Yoga and meditation: Some asanas in yoga can help to relieve symptoms of anxiety when practiced regularly like dhanurasan(bow pose), setu bandhasana(bridge pose), marjariasana(cat stretch), shirshaasan(headstand), etc.
Also, Read► Ways to deal with coronavirus anxiety
What To Eat And Avoid?
In ayurvedic literature, dietary habits held great importance in determining a person’s health. As in anxiety, we see symptoms like anannaabhilasha(anorexia) and avipaka(indigestion) related to the gastro intestinal system, it seems more important to focus on the diet of the person. So one should follow these rules:
• One should have regular meals at the same time.
• Eat warm food that is cooked in little oil or ghrita(ghee) to balance vata dosha.
• Include more sattvic foods in the diet like seasonal fruits and homemade simple meals.
• Drink milk mixed with kesar(saffron) before bedtime as it will help in sleep.
• Avoid processed foods like bakery items, frozen food and deep-fried food.
• Avoid rajasic and tamasic foods like chili, caffeine, and processed meats.
Frequently Asked Questions (FAQs)
Q1. What is anxiety?
Ans. Anxiety or as we call it chittoudvega in Ayurveda is characterized by constantly worrying or feeling anxious all the time that a person might feel difficulty in his everyday life. One can also develop physical symptoms gradually like angamarda(body aches), anannaabhilasha(anorexia), anidra(insomnia), etc.
Q2. How can we avoid it?
Ans. As Ayurveda believes in nidana parivarjan(removal of the cause) as its first line of treatment, adopting a yogic lifestyle may help in preventing anxiety. The yamas and niyamas(principles) of yoga can help you achieve that sattvic lifestyle. For instance, the shaucha principle is all about the cleanliness of the mind and body. The Santosh principle talks about contentment with whatever you have in your life. Also, the aparigraha principle can help in controlling our desires to possess more.
One should also eat nutritious food and lead a healthy lifestyle with the help of yoga, pranayama, and dhyana(meditation).
Q3. How can I relieve stress and anxiety naturally?
Ans. Most natural ways to combat anxiety are getting good sleep, exercising, reducing caffeine intake, laughter therapy, practicing breathing exercises, and reducing the causes of stress in your life. Mindfulness, physical connection with your partner, and spending time with your family and friends can also do wonders in this scenario. Just take things slowly and follow one day at a time rule.
Ayurvedic Treatment For Stress And Anxiety
Ayurveda not only talks about physical health but also the mental health of a person is equally important which makes it a complete science for a living. For anxiety also, Ayurveda focuses on both prospects.
Acharya Charak has recommended 3 methods of treatment:
• Daivavyapashraya chikitsa (Spiritual or divine treatment)
• Yukti vyapashraya chikitsa (Logical therapy)
• Satwavajaya chikitsa (Psychotherapy)
1. For daivavyapasraya chikitsa, one should pray to god, give charity, chant different mantras, etc. These practices will lift the spirits of the patient and they can feel more contented in themselves.
2. Yukti vyapashraya or as we may call it drug therapy, targets proper diet, medication, and rasayanas also.
Shodhan therapy (Body detoxification) like nasya(nasal instillation), Abhyanga(body massage), virechana(purgation), basti(enema), shirolepa, taildhara can be helpful in effectively treating this condition.
3. Satwavajaya chikitsa also plays an important role in this. In this, we provide counseling for managing different issues, replace negative thoughts, and restrain the mind from unnecessary thinking by analytical thinking, courage, and knowledge. Different mental disorders which can induce anxiety-like anger issues, PTSD and different type of phobias can also be treated under this.
Ayurvedic Medicine For Stress And Anxiety
There are several medicines in Ayurveda to treat anxiety that have shown amazing results. Medicines like Brahmi ghrita, ashwagandha churna, kalyanak ghrita, panchagavya ghrit, saraswatarishta, sarpagandha, jatamansi, etc are being used by ayurvedic practitioners to tackle this situation.
Q4. What herbs are good for stress and anxiety?
Ans. Herbs like Brahmi (Bacopa monnieri), jatamansi (Nardostachys jatamansi), shankhpushpi (Convolvulus pluricaulis), ashwagandha (Withania somnifera), and bhringraj (Eclipta alba) are well-known herbs for anxiety disorder. They help in reducing stress levels, detoxifying the body, and calm your mind. You can simply incorporate them into your lifestyle as tea, oils, or powdered form and get various benefits. Even external application is beneficial in some cases.
Q5. Can anxiety go away naturally?
Ans. Mild cases of anxiety can go away after the issue causing it is resolved. But if you have an anxiety disorder or repetitive attacks, then you might need to see your doctor.
Q6. What is the 333 rule for anxiety?
Ans. As anxiety can flare up at any time of your day, it's really important to take care of your mental health as you do for your body. 333 rule can be really helpful to manage your anxiety attacks. For this, look around you and name 3 things you see. Then focus on your hearing and name 3 sounds that you hear. At last move 3 of your body parts like your fingers, legs, or arms. During this whole process remember to take slow and deep breaths. This is a proven effective method to stop your mind to overthink and calm down your mind.
Q7. What foods to avoid if you have anxiety?
Ans. Different processed foods like bakery goods, frozen food, refined cereals, candy, and fried food are not good for you if you are dealing with anxiety. Also, caffeine, chili, and processed meat should be avoided.
References
• Agnivesh, “Charak Samhita” revised by Charaka & Dridhbala with “Ayurved Deepika commentary”, by Chkarapanidatta, edited by Vd. Jadavaji Trikamji Acharya, published by Chaukhamba Surbharati Prakashan, Varanasi, Reprint-2008, Ch.Vi 6/5 pp.254.
• Acharya YT. Charaka: Charaka Samhita with Āyurveda Deepika Commentary of Chakrapani: Chaukhambha Orientalia; Varanasi 2002, 383,384
• Acharya Jadavaji Trikamji, editor. Charaka Samhita of Agnivesha, Sutra Sthana, Ch. 1/Ver. 54; 5th ed. Varanasi: Chaukhambha Sanskrit Sanst han; 2001.
• www.nhp.gov.in
Read More► Anxiety: Causes, Symptoms And Ayurvedic Treatment
The ongoing Covid-19 pandemic has struck both people's mental health and physical health, with necessary protocols like social distancing and restricted mobility making the average Indian feel alienated and low-spirited.
In a country that already grappled with silent mental health issues pre-pandemic, the current Covid-19 situation has further exacerbated stress and anxiety at an unprecedented scale, reaching all strata and ages.
Ayurvedic expert and founder of Vedas Cure, Vikas Chawla, shares that people may experience a wide variety of psychological effects as a result of infectious outbreaks.
He says: "Individually, new psychological symptoms in people without mental illness may precipitate or intensify the condition of someone with pre-existing mental illness, causing anxiety to their caregivers. Regardless of their exposure to the virus, one can constantly feel fear, anxiety and helplessness about being sick, which may lead to mental breakdowns and poor mental health."
Also, Read► The Impact of The Pandemic on Children
"The pandemic has severely affected the economy of our country. Many industries such as hospitality, tourism, education and entertainment are close to or have shut down. Due to this many people have either lost their jobs or their remuneration has been cut down by as much as 50 per cent. Such kinds of loss of jobs and/or income has also put people under a lot of stress and mental pressure," says Chawla.
Economic fluctuations, unemployment, increased competition, and unattainable high expectations contribute to a rise in psychological and psychosomatic disorders such as frustration, anxiety, depression, phobias, and personality changes. Stress is said to be responsible for nearly 75 per cent of all diseases. And if not diagnosed and treated promptly, they may lead to extreme depression, insomnia, sleep disorders, migraines, and headaches, among other issues, he adds.
According to him, Ayurveda has effective ways of helping an individual to deal with stress and anxiety. Hundreds of medicinal plants with immune modulator, anti-oxidant, and memory-enhancing properties are available in Ayurveda. Brahmi, ashwagandha, bhringraj, tulsi, ghee, and natural herbs can help relax the mind and address most of these disorders, he opines.
Also, Read► How Stress Impacts Skin
"It is important to resolve and handle certain concerns naturally in order to live a happier life. A well-known memory-booster, Brahmi is an angel in disguise for your mental well-being, overall. It has a relaxing, anti-stress effect on the central nervous system. Its frequent intake will help you combat anxiety by calming you down."
He further adds,"Bhringraj can detoxify your body, encourage oxygen supply to your brain, and make your brain healthier and stronger, helping it to fend off stress and handle its effects better when ingested orally in the form of Bhringraj herbal teas and powder dissolved in water. Ashwagandha has a long list of health benefits, including improved endurance, immunity, decreased inflammation, and defense against cognitive and neurological disorders. It can also assist you in managing and reducing anxiety. This herb's extract has soothing properties and encourages anti-stress adaptogenic activity in the brain."
Due to the existence of anti-oxidants that can help reduce oxidative stress and free radicals generated in the body due to stress and anxiety, Ayurveda also recommends consuming tulsi as a preventive measure and a remedy to combat stress and anxiety.
"Slow massage with certain essential oils helps with migraines, insomnia, and depression. A variety of essential oils and other herbal formulations are available in the market by various brands, including ours, which have proven to be very effective. A quick head massage with Lavender essential oil particularly is highly recommended before going to bed as it encourages immediate relaxation and sleep," Chawla concludes.
Read More► Why Is Sleep so Important?
Dear Patron, Please provide additional information to validate your profile and continue to participate in engagement activities and purchase medicine.