Are you a 'What-If' person? Kill anxiety in 4 easy ways

Thinking about dangers and risks is a normal phenomenon, it helps us to stay alert and to become a good problem solver. It’s only when worrying gets out of a person’s control, it turns into a problem. If a person is constantly preoccupied with “what-if " and keeps imagining worst-case scenarios, worry actually turns into the cause for high pulse rate, insomnia, poor mental and physical health. 

Here are 4 simple steps to cope with anxiety and worry.

1. Breathing technique: The first thing to do when you get anxious is to take deep breath. Deep breathing is a powerful anxiety-reducing technique because it activates the body’s relaxation response. Try slowly inhaling to a count of 5, filling your belly first and then your chest, gently holding your breath to a count of 5, and slowly exhaling to a count of 5 and repeat several times.

2. Accept that you’re anxious: Remember anxiety is just a feeling, like any other feeling, by reminding yourself that anxiety is simply an emotional reaction, you can start to accept it. Acceptance is critical because trying to eliminate anxiety often worsens it. But accepting your anxiety doesn’t mean liking it or resigning yourself to a miserable existence. It just means you would benefit by accepting reality as it is – and in that moment, reality means 'anxiety' you are feeling.

3. Question your worries. When people are anxious, most of the time their brains start coming up with all sorts of unrealistic ideas, which most likely will never occur. To avoid unnecessary worry, one should ask himself / herself a few questions like:
- Is there a reason to believe something is wrong?
- What evidence is there that something is wrong?
- If the worst possible outcome happens, what would be so bad about that?
- What are the options I can use to handle the situation at hand?


4. Focus on right now: When people are anxious, they are usually obsessing about something that might occur in the future. It is important that when a person becomes anxious, he/she takes a deep breath and pay attention to what’s happening right now, around them. Even if something serious is happening, focusing on the present moment will improve your ability to manage the situation.

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Are you a 'What-If' person? Kill anxiety in 4 easy ways

Hypoglycemia, commonly referred to as low blood sugar is the condition of the body, when the level of blood sugar falls down below the normal level. This accounts for clumsiness, feeling shaky, feeling confused, losing consciousness, serious seizure. Severe lowering of blood sugar may cause death. You are likely to feel exhausted and very hungry. The symptoms usually show quite quickly.

Hypoglycemia is commonly caused due to diabetes medicine like insulin, sulfonylureas or biguanides. Starving for long hours, over straining the body or extreme alcohol consumption may lead to hypoglycemia. Failure of the kidneys, liver diseases, metabolism disorders also lead to hyperglycemia.

Fall in the the blood sugar level must be taken very seriously and never be ignored. If you feel the symptoms of lowered blood sugar, it is advised that you immediately take a sugar test. You must also indulge in high calorie food items such as sweets or chocolates. You need to increase the glucose intake, so that the blood-sugar level rises up.

Here are some steps you should follow to control hyperglycemia.

1. Keep away from the practices, which lead to hyperglycemia
The best way of keeping away from hyperglycemia is by taking all measures, which would avoid the condition to develop. The medical schedule of diabetic patients should be closely monitored and optimized by the patient's caregivers. Their lifestyle should be kept under check. It should be ensured that the patients do not skip meals. Insulin should be avoided as much possible.

2. Discuss problems with the patient
Patients and their guardians must be properly educated about the disease and what important steps they should take, in spite of all kinds of prevention treatments they take. Teach them about the symptoms and the steps to be taken in case of any emergency. Use of glucose tablets should be encouraged. They must know that the process is ongoing. Every patient is different from another and hyperglycemia differs from person to person.

3. Use glucagon
Glucagon is basically a hormone, which stimulates the liver to release pre-stored glucose all over your bloodstream in case your blood-sugar level falls down steadily. Glucagon is usually injected, and kits are available. Prescribed by doctors, glucagon can be used to treat a person who has fallen unconscious after a fatal reaction due to insulin. You should consult an expert before buying a glucagon kit.

Hypoglycemia is a serious problem. Lowering or fall in your blood sugar level must never be ignored, and measures must be taken to regain your sugar balance immediately.

Hypoglycemia: Going Lower Is Not Always Good

Chest congestion is a symptom of cough and cold and may also happen when you have other infections related to the nasal and bronchial tracts. It can erupt into potentially fatal diseases like pneumonia and bronchitis, if not treated on time. Mostly, patients should look at fixing the problem at home before it develops into a full-fledged infection or hazard. Here are a few home remedies for clearing chest congestion.

Gargling: a glass of moderately warm water with a teaspoon or two of salt should be used for gargling at least twice a day as this can help in flushing out the bacteria that are present in the throat. It can also clear the mucus from the airways and help in clearing the chest to a great extent. Take care not to drink the water. Tip your head back, gargle and then spit it out into the sink.

Steam sessions: whether it is a hot bath or a mug of your favourite piping hot beverage, there is nothing that a good steam session cannot fix. Take care to avoid exposure to a sudden dip in temperature after you step out of the bath or the shower stall, as this can worsen the situation and lead to a fever. Also, you can have mugs of green tea seasoned with peppercorns, ginger and basil. This concoction will gradually clear the chest and air passages. Taking steam with the addition of eucalyptus oil to steaming hot water, is also a good idea. Cover your head with a towel or a sheet as you inhale - and don't forget to be careful not to spill or tip the vessel.

Elevation: keeping your head in an elevated position as you lie down will help in keeping the air passages relatively free of mucus build up which can also eventually lead to chest congestion. Elevation can also help you sleep better.

Yoga: breathing exercises for at least ten to fifteen minutes can help in clearing all the passages starting from the nose to the chest.

Humidifier: using a humidifier when you sleep can lend some much needed moisture to the air, which can be particularly helpful if you have contracted the chest congestion during the cold and dry wintery months which can lead to heavy, hacking coughs. The use of a humidifier will help you in breathing better as you sleep. You can also add some nasal congestion medication to the slots so that it spreads in the air as you sleep.

For persistent problems and coughing that is accompanied by fever, you must see a doctor for more focused diagnosis and treatment.

Home Remedies for Chest Congestion

When we talk about health, the kidneys are rarely spoken of. These unsung heroes are responsible for filtering waste out of our bodies and ensuring that only clean blood flows through our system. The kidneys are a pair of small, bean-shaped organs located at the back of the abdomen. Along with removing waste from the blood, the kidneys also balance electrolytes and control the fluid balance in the body. Thus, keeping the kidneys healthy is as important as keeping the heart and lungs healthy.

Kidney stones are the most common condition that can affect these organs. Other conditions that can affect the kidneys include inflammation of the kidneys, renal failure, nephrotic syndrome and cysts. Thankfully, keeping the kidneys healthy is easy. Here are a few things you can do to improve the health of your kidneys.

Drink plenty of water: Keeping your body hydrated is crucial to kidney health. Ideally, a person should drink a minimum of 8-10 glasses of water a day. Water helps control the production of aldosterone- a hormone that regulates blood pressure- by the adrenal glands and helps the kidneys retain enough water and sodium to balance blood volume levels. If the kidneys do not get enough water, the adrenal glands are stressed into increasing blood pressure levels.
Limit consumption of caffeine: We drink caffeine in many ways- sodas, coffee, tea etc. While caffeine may act as a stimulant and keep you focused on what you are doing in the short run, in the long run, it dehydrates the body. Dehydration can also lead to the formation of kidney stones. Hence reduce your caffeine intake and instead drink more water and fresh juices.
Quit smoking: Smoking not only affects the lungs but also damages blood vessels thus decreasing blood flow to the kidneys thus preventing the optimal functioning of the kidneys. Smoking can also increase one s risk of suffering from renal cancer.
Get regular exercise: Exercise benefits all parts of your body including the kidneys. Regular exercise reduces blood pressure and helps keep the blood moving. This can help prevent kidney diseases and a number of other conditions. Ideally, aim for half an hours exercise a day at the least.
Eat plenty of fresh fruits and vegetables: Fruits like grapes, apples and blueberries and vegetables like spinach, beets, garlic and red bell peppers help improve kidney functioning. Women should also include oestrogen boosting foods like chickpeas, fennel, tomatoes, cherries and carrots in their diet to protect themselves against kidney damage and fibrosis. Foods that are low in gluten, sugar and soy also help reduce the risk of kidney inflammation.

Kidney - 5 Things To Keep Them Healthy & Fit!

Muscle contusion is a condition that is characterized by bruising in the muscles. It generally tends to occur in athletes who play a lot of contact sports. Repetitive blows in any part of the body may cause damage to the underlying muscle tissues. These blows may lead to internal bleeding, resulting in blood clot formation. The most common site where it occurs are the quadriceps.


The various causes of this condition are:
1. Direct repetitive blows to a part of the muscle in contact sports such as football
2. If you fall on a hard surface 
3. It may also occur if the muscle comes in contact real hard with sports equipments like soccer balls

The symptoms of a muscle contusion are:
1. You may experience swelling of the muscle
2. Excessive pain
3. Decrease in range of motion in the concerned body part
4. It may lead to leaking of blood vessels
5. You may also experience hematoma where a lump is formed over the affected spot
6. Symptoms of broken bones, dislocations and fractures may also occur

Complications
This disorder may also lead to various complications such as compartment syndrome, which leads to compression of blood vessels resulting in pain. 

Treatment
The basic treatment for this condition is the rice protocol which is rest, ice, compression and elevation. You should rest the muscle, then apply ice to the affected area to reduce the pain. You can also take nsaids (non steroidal anti-inflammatory drugs) to reduce the pain. In severe cases, the doctor may drain the lump surgically.


It is advisable to not return to your normal sports routine in order to allow the muscle to recover. If you carry on with your regular routine, it may result in further complications like the formation of scar tissue. You may undergo various stretching exercises to relieve the pain and make a gradual return to your normal sporting activities.


Causes and Symptoms of Muscle Contusion

Diabetes refers to a medical condition where the glucose level in your blood increases. It usually happens if there is an excess amount of glucose in your body and your body is unable to utilize it efficiently. In this condition your pancreas either stops producing insulin or fails to produce the requisite amount and hence prevents glucose from entering the cells of your body. This in turn affects your blood glucose level. Millions of people around the globe are affected by diabetes irrespective of their gender or age. For most people diabetes is generally a lifelong medical condition and can affect your health seriously if it gets severe. There are many stages and types of diabetes, such as Type 1 diabetes, Type 2 diabetes, Gestational diabetes, Pre-diabetes, Diabetes Mellitus and Diabetes Insipidus. Not all diabetes can be prevented but some of the above mentioned ones can be prevented with proper care. Below mentioned are eight tips to prevent diabetes

1. Eating the right portion: The primary key for preventing diabetes is choosing the right amount of food. Eating the right portions can help you to stay away from diabetes. Consider seeking advice from a nutritionist or dietician for knowing the exact portion size you should eat according to your age.

2. Exercise on a regular basis: Exercising regularly for at least half an hour a day can help you to prevent diabetes. You may consider walking or running exercises.

3. Choose the right food: Opt for whole grains as this can help you to maintain your blood sugar level and keep diabetes at bay. Also, try and avoid red meat as it contains high levels of iron which can affect insulin production and increase your chances of developing diabetes.

4. Get rid of obesity: If your BMI is more than thirty then you are suffering from obesity. Obesity increases your chances of developing diabetes. So in order to prevent diabetes you should work at maintaining a balanced weight.

5. Avoid carbonated drinks: Carbonated drinks contain high levels of sugar. This can increase your chances of developing diabetes. So you should try and avoid drinks like colas.
Following the above mentioned tips can help you to avert diabetes.

Five Tips to Help You Prevent Diabetes

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