The Truth About Panic Attacks and Their Effects on the Body

Human beings automatically react to a stressful situation by becoming mentally and physically prepared to defend themselves or flee the situation. Known as “fight or flight” reactions, it is a normal reaction to any situation and is what has kept humans safe since the beginning of time. However, anxiety often causes people to remain in this heightened sense of preparedness and that can have a physical toll on your body.

Anxiety and Cortisol Levels

Cortisol is the stress hormone released by your body to help you become more “aware” of a situation. High levels of cortisol in your body for extended periods of time can lead to:
• Heart disease and heart problems
• High blood pressure
• Weight gain without being able to lose weight
• Insomnia

High cortisol levels are also being studied at this time for connection with other serious diseases.

Anxiety And Gastrointestinal Disorders

In a recent study conducted at Harvard Medical, researchers discovered that people who suffer with high anxiety levels are also at a much higher risk for suffering from IBS (irritable bowel syndrome) and similar disorders. Researchers also found that those who suffered with high anxiety levels were 30 percent more likely to suffer from these conditions at a more severe level. More hospitalizations and medical care was required for those suffering with gastrointestinal disorders who also suffered from anxiety.

Anxiety and Respiratory Disorders

Doctors have recently discovered that people who have anxiety often have trouble with their respiratory system more often than those who do not. Studies are currently being conducted to determine if this is because the anxiety causes the lung area to constrict more often than normal which in turn causes damage. 

Doctors already understand that people who suffer from asthma and COPD and have anxiety issues are more likely to suffer more severe attacks or be hospitalized from their condition. 


Anxiety and Heart Disease

Two separate studies, one conducted by a group of Canadian Universities and one by Harvard Medical show that people who have heart disease will experience worse symptoms and are more likely to have a heart attack when anxiety is present.

Both of these studies showed that women were more likely to suffer from more severe heart problems when heart disease and anxiety were combined. The study also showed that people who suffer high anxiety from phobias as opposed to other forms of anxiety like PTSD suffered the greatest side effects when anxiety and heart disease were combined.

Treating Anxiety

Everyone experiences bouts of anxiety. Doctors normally do not consider anxiety a problem unless it has continually lasted for over six months and the anxiety is causing interruptions in your life. 

Treatments for anxiety can include many different therapies. Medication may not be necessary and many people can overcome their anxieties through therapy sessions and behavioral changes. Many people can even overcome anxiety by learning relaxation techniques such as meditation.

It is very important, however, that you seek help for anxiety. Anxiety not only can cause mental health distress for you, it can also cause physical health problems. Once these additional issues arise, the anxiety can be intensified and the problems will only become worse.

If you only experience anxiety in certain situations, try learning some relaxation techniques to help relieve the symptoms. This may come as meditation, relaxing with a hobby, or even simply taking a nice afternoon nap. If you cannot find a way to decrease your anxiety speak to someone and ask for help.

Foam Rolling and Its Fight Against Body Fat

Foam Rolling and Its Fight Against Body Fat

What Is a Foam Roller?

When you want to lose body fat, try using a foam roller device while exercising. A foam roller is a long cylinder that is designed for long-term use during exercise routines at home or at a gym. Foam rollers were originally designed for physical therapists to use on patients who required myofascial release on their sore muscles. Trainers also began to use foam rollers to reduce the pain in the muscles of athletes after they participated in a sport. 

How Foam Rollers Are Effective 

Today, manufacturers are making deluxe foam rollers that have handles, making it easier to use the items to soothe sore muscles while reducing your body fat. A foam roller is especially effective for eliminating the bumpy unattractive fat layers known as cellulite. You can use a foam roller on several areas of your body to apply pressure to cellulite in order to have a more attractive body. While using a foam roller, you want to apply pressure on certain areas of your body for 30 to 60 seconds.

Exercises Using a Foam Roller

You can find foam rollers at local or online stores, and you can use the items in various ways during your daily exercise routines. Here are five exercises to try at home to reduce your body fat.

1: Reduction of Fat On Your Back

Have a soft mat to perform exercise using foam rollers, and make sure to wear comfortable clothing. For this exercise, place the foam roller on the mat near where you will recline. While reclining, put the foam roller underneath your back and bend your knees while keeping your feet flat on the floor. Place your hands at your sides with your palms on the floor before lifting your body and rolling slightly with the foam roller underneath your back. 

2: Get Rid of Cellulite On The Front of Your Thighs

Turn over and place your hands on the floor to prop your body up in a slanted position with the tips of your toes on the soft mat. Roll the front of your thighs against the firm foam roller to smooth away the ugly cellulite fat. 

3: Arm Rolling

Next, kneel on the mat while placing the foam roller in front of your body. Bend down to place your arm on the foam roller before moving your arm along its surface to apply pressure against your skin. Repeat this exercise with the other arm for a few minutes. 

4: Back of the Thigh Foam Rolling

This technique is one of the most popular because it helps to eliminate the puckered cellulite fat that is on the back of your thighs. Sit on the soft mat before placing the foam roller under one of your ankles, and begin to roll the foam roller toward your upper thigh with your hands. Repeat this exercise ten times before switching to the other leg. 

5: Using a Foam Roller On the Outer Side of Your Thighs

Place the foam roller on the middle of the mat while perching yourself above it using your feet and hands. With this exercise, you must twist your body to one side in order to roll your outer thigh against the foam roller. Make sure to maintain your balance while you roll against the foam roller before switching to the other side and repeating the exercise.

Magnesium Consumption Good for the Body’s Circadian Clock

The circadian rhythm is the body’s natural clock. Important physical and mental changes follow this rough 24-hour cycle and correspond to natural environmental cues. Sleep plays a big role in keeping our body’s internal clock on track, but as many as half of Americans are not getting enough rest or are suffering from poor quality rest. A recent study found that magnesium could play a role in the sleep-wake cycle and maintaining a properly tuned internal clock.

Magnesium is a mineral that is involved in many diverse biochemical functions, including muscle and nerve function, blood pressure regulation, blood sugar control, bone development, nerve impulse control, muscle contraction and normal heart rhythm. It improves mood, increases power, helps relax muscles, calms nervous system, reduces effects of stress and anxiety and eases the symptoms of restless leg syndrome. It also has a powerful effect on the body’s metabolism and energy production. When your natural level of this mineral is higher, the cells are better able to process energy, but they are also better able to follow the natural sleep-wake cycles.

Researchers were able to adjust the mineral levels to improve the way humans converted food into energy and thereby were able to influence their sleep and wakefulness cycles. The RDA for this mineral varies according to age and sex. Men should get between 400 and 420 mg. per day while women should get between 310 and 320 mg. per day. Pregnant and lactating women may need between 310 and 400 mg. per day depending on their age.

While supplements can be an option, getting this nutrient through your diet offers more nutritional benefits. Good sources include sunflower seeds, sesame seeds, almonds, bananas, dark and leafy greens, fish, avocado, soybeans and dark chocolate. Getting more of this mineral in your diet might help you get your circadian rhythms back on track, boost your metabolism and help you feel well-rested in your daily life. It can have a big impact on your productivity and health. Your system will be better regulated, and you may just find your overall wellness improves as well.