Health & Wellbeing Archives - Cure Anxiety Tips

Sleep your way to Good Health

Good sleep can do wonders to your health. However, in the contemporary age there are a number of stimuli and stressors in our environment which cause hindrances to a sound sleep preventing us from securing the necessary amount of absolute rest that the body needs. One of the most common and prime conditions that lead to sleeping disorder in the present age are sleep insomnia and sleep apnea. Both these are sleeping disorders that have surfaced as significant problems causing discomfort to hundreds and thousands of people around the globe.

It is necessary to get rid of Insomnia and Sleep Apnea to ensure proper and sound sleep. Sleep is absolutely necessary for a healthy life. Every normal organism spends as much as one third of their lives sleeping and this is really essential. While we are awake the nerve cells in the body remain constantly active which lead to fatigue. Sleep is that one opportunity when the body and the nerve cells get the chance to rest and repair themselves. Sleep is in fact the necessary periodic span of unconsciousness when the body gets rid of fatigue. Hence sleep is an intricate element that contributes to good health which revitalizes both the body and the mind.

How does sound sleep lead to good health and enhanced beauty?

A good sleep makes one feel refreshed which ensures that they perform better and portray high levels of mental focus and concentration. Continued lack of sleep can easily make a person feel irritated and depressed and also lethargic at times. This leads to a slow metabolic rate.
A proper and sound sleep is often termed as a “beauty sleep”. This is logically quite correct as a good sleep makes us look better and revitalizes our skin. During sleep the metabolic processes function better throwing the toxins out of the body which is the secret to a healthy skin. This is why good sleep helps reduce dark circles.
Research has revealed that individuals who sleep well have a stronger immunity and can fight diseases with more ease than the ones who do not have a sound sleep. During sleep the immune system cells get the chance to repair and re-energize and hence prepare well for the next 24 hours. So in order to stay healthy and put off diseases a sound sleep is indispensable.

Necessary Sleep Tips: Lifestyles changes one can make for good health and sound sleep

First and foremost, you need to curb the amount of coffee, tea, chocolate, cigarettes, alcohol and even cola intake. These elements contain nicotine and caffeine that tend to have an adverse effect on the neurons reducing the amount of sleep one can get drastically. This can obviously lead to serious sleeping problem.
As the famous saying goes, one needs to go to bed early and try to wake up early as well for a good health and sound sleep. In the modern days due to strict work responsibilities it may not be possible to go for an early sleep. In that case one should at least maintain a fixed time for going to bed as well as a fixed waking up time.
Once you hit the bed, you need to calm down and give your body the time to relax. That way you will be able to sleep better.
In case you have something on your mind that is causing continuous confusion, tension and depression try some meditation, or listen to soft music or read a book during bed time. This way your mind will be refreshed and you will be able to have a sound sleep.
A nutritious balanced diet is the key to a good health and a sound sleep simultaneously. Incorporation of lots of magnesium, calcium, iron and copper rich food items in the diet can help you sleep better and do away with sleeping problem.

When you sleep, make sure that the environment is just perfect i.e. you room is clean, bed is comfortable and light is dim. As you lie, ensure you are completely relaxed not just body but mind too. Prepare for sleep and try and let go off any negative thoughts that come in your mind. Think that sound sleep will prepare you for the next day and you will feel so refreshed. As you sleep, do take deep breaths and slowly as you breathe comfortably you will be in the world of dreams.

Treating Insomnia naturally

What is Insomnia?

Insomnia is one of the anxiety symptoms which are common in various kinds of psychiatric, medical and sleep disorders. Insomnia is characterized by symptoms like continuous difficulty in sleeping or staying asleep even in the most suitable environment.

On the other hand, while awake, anxiety symptoms of Insomnia feature serious functional impairment. Irrespective of the nature and kind, both non organic and organic insomnia constitute the common factor of continual and discomforting sleep disorder.

According to a research conducted by the United States Department of Health and Human Services in 2007, it was found that as many as 64 million Americans either suffer or are diagnosed with Insomnia every year. Moreover, Insomnia and the associated anxiety symptoms are a lot more common in women than men in general.

Kinds of Insomnia

Insomnia, other than sleep disorder also characterizes anxiety and depression. Insomnia exists in a number of variant forms depending upon the degree and extent of the disorder and the anxiety symptoms. Nonetheless, there are three basic kinds of Insomnia that are identified at large by physicians. These are,

Transient Insomnia: Transient insomnia is the most common and lasts for numerous days or weeks at a stretch. Some of the other potential factors that may cause transient insomnia are drastic changes in the sleeping environment, some other physical or psychological disorder, and change in the sleep timings, sever anxiety and depression, stress, etc.

The common consequences of transient insomnia are impairment of the various psychomotor activities along with a continued sleepiness due to regular deprivation of sound sleep and solid rest.

Acute Insomnia: Acute insomnia characterizes complete inability to sleep at all, let alone a consistent amount of sleep on a regular basis. These anxiety symptoms may continue for a prolonged period extending over a period of three weeks to six months at a stretch.
Chronic Insomnia: Chronic insomnia is one of the worst kinds of insomnia and may continue to last for years at a stretch. Chronic insomnia is often the result of another physical or mental disorder or may be a primary disorder in itself. Anxiety symptoms that cause chronic insomnia are hallucinations, muscular fatigue, mental fatigue, and continued sleepiness. On the other hand individuals suffering from chronic insomnia may also show symptoms of an increased amount of alertness. Often people suffering from chronic insomnia may envision scenes where things seem to happen in a slow motion and moving objects appear as if blended with each other. Chronic insomnia also tends to cause double vision.

Insomnia Treatment: How to treat Insomnia naturally?

As far as Insomnia Treatment is concerned, the most important aspect is to practice certain good sleeping habits which can play an instrumental role in dealing with the anxiety insomnia and the related anxiety symptoms.

Here is a list of some of the good sleeping habits that you need to practice in order to ensure the reduction of the anxiety symptoms associated with Insomnia. Take a look,

In case you have the habit of taking afternoon naps, see to it that they are not more than an hour long.
In order to do away with Insomnia one very effective way can be to exercise on a regular basis. This is also an effective way of treating depression.
For effective insomnia treatment, the bed should not be used for any other purposes other than sleeping.
Patients suffering from insomnia should avoid the consumption of coffee, alcohol, tea or smoke at the night which may hinder sleep.
For effectual insomnia treatment one should never go to bed hungry, a proper meal at night is more than necessary.
One should never take sleeping pills if not suggested by the doctor. Sleeping pills are often dangerous and can have grave side effects rather than focusing on insomnia treatment. Moreover, sleeping pills tend to loose their effect only within a few weeks of use which can lead to further loss of sleep, anxiety and depression.
Finally, before going to sleep one need to relax or meditate for atleast an hour which helps in sleeping.

Corresponding treatments and medicines for fighting anxiety insomnia and treating depression

Within the corpus of Insomnia treatment, hypnotherapy and the various relaxation techniques tend to work really well. In fact, researches conducted with insomnia sufferers did reveal the positive advantages of these insomnia treatment methods. Hence most of the doctors these days suggest their insomniac patients to learn the relaxation techniques for sleep improvement rather than taking medicines.

On the other hand, there are a number of herbal cures available as well that lend a helping hand in natural depression treatment and doing away with insomnia.

One such element is Chamomile that can be used for insomnia treatment as it has huge relaxing capabilities. Doctors suggest patients to take a cup of Chamomile before going to bed as it has huge effects on the anxiety and depression caused due to insomnia.

Some of the other effective herbs that also help in insomnia treatment are valerian and hops which bring about a calmness in the nerves which helps treating depression that accompanies insomnia. For cases of mild to moderate insomnia, intake of herbal tea can prove to be very effective.

Aromatherapy is also an effective method that contributes positively in insomnia treatment. Use of lavender oil can bring about a serene and clam effect, it is also a sedative that helps deal with the anxiety and depression. So patients suffering from insomnia can add a few drops of lavender oil to the water before bathing or take a lavender oil massage for relief from insomnia. But no matter what, for effective insomnia treatment people should always consult a doctor first who will be able guide a proper process for treating depression.

Tips for Stimulating Mental Focus

Mental focus is actually the power of the mind to concentrate on a particular object or thought and its ability to direct thinking thereon. Mental focus is indispensable and is required by individuals on a continual basis while taking part in the day to day spheres of life. Whether you are playing cards or preparing for your exam, it is mental focus that keeps you going.

In fact mental focus is the primary building block that leads to concrete memory. Mental focus is the act that helps improve memory skills through absolute focus on a task that is at hand right now without being distracted by any external stimuli.

All individuals have the capacity to initiate concentration and improve memory. We often get lost in doing something that we enjoy, listening to music, playing video games, reading, etc. These are actual situations of acute mental focus when the brain reaches the state of ultimate concentration.

What are the different levels of mental focus?

According to psychologists, there are 5 basic levels of mental focus that is based on the foundation of time frame. These are,

Mental focus and memory based on the entire lifetime
Mental focus and memory standards on a yearly basis
Weekly mental focus, memory and concentration
Mental focus and concentration level on each day
Current mental focus and level of concentration

An individual who aims at an all-round success both in terms of profession and social life needs to have a sound mental focus on all the five levels of concentration mentioned above. Lack in mental focus in any of the five categories will force the rest of the four categories to suffer. Proper mental focus of a wholesome kind can ensure the maintenance of a proper balance in an individual’s life. Only continued mental focus and concentration on a particular element or task can help one master it to the level of perfection.

How to stimulate mental focus?

Here’s some good news for all you gluttons out there. According to doctors and medical scientists, there are a number of delicious and healthy foods that can be consumed in order to boost mental focus and improve memory skills of the brain. These are termed as “brain foods” and can help an individual feel energized, attentive and build on the concentration level which in a way ensures better memory.

Most of the “brain foods” comprise of particular nutrients like proteins, minerals, vitamins, fatty acids and antioxidants. As far as the issue of improved concentration and memory is concerned, it is necessary for an individual to consume a balanced meal that is rich in vegetables and fruits. This has to be on a daily basis in order to provide the body with ample amount of energy at the same time enabling the brain and the body to fight with mental fatigue. Some other food items that help improve memory and concentration are as follows,

Fish (sardine, tuna and salmon are extraordinary sources of omega-3 fatty acids that play a significant role in improving the overall health and functioning of the brain, fish is an essential brain food rich in protein that helps improve mental focus)
Eggs (eggs are rich in the vitamin B nutrient choline which is a significant chemical that contributes to brain development and also contain protein)
Nuts (almonds and walnuts are renowned as nutrients that build on brain health as these are rich in magnesium and vitamin E)
Green leafy vegetables (heavy in vitamins and minerals, folic acid, which helps hold on to improved levels of mental focus and also prevent chances of memory disorders like Alzheimer’s)
Berries (blackberries, blueberries and strawberries are rich in vitamins, antioxidants and minerals and help improve all the molecular signals happening within the brain)
Broccoli (rich in Vitamin K which is conducive to proper functioning of the brain)
Tomatoes (tomato has special stress fighting qualities which helps eliminate a number of the negative factors that hinder concentration and mental focus)
Spinach (Spinach is rich in Vitamin A and C, iron and calcium which contribute to brain health and obviously improve memory skills building on concentration at the same time)
Kale (Kale is a particular vegetable that is loaded with compounds and effective nutrients that help improve memory skills, brain health and sound levels of mental focus; kale also contains minerals like iron, manganese, potassium and calcium along with vitamin C making it an absolute brain food)
Swiss Chard
Dark chocolate (this has lots of antioxidants that builds on concentration and also ensures mental focus)
Whole grains (cereals, pop corn and brown rice contains Vitamin B6 and B 12 that build on memory, improve functioning of the brain, improve memory skills and accentuate mental focus)

Improve your Mental Clarity Successfully

Superior and advanced levels of mental clarity can ensure an improved memory for one and all. In fact with improved mental clarity one can look forward to improve concentration levels as well. With better mental clarity level, it becomes easier to deal with stressful situations making any individual a lot more productive and efficient in their day to day activities and in the professional level as well.

Opportunely, to improve mental clarity is a venture that is way within our capacities, the only difference being we don’t really know that. To improve concentration and mental clarity one needs to practice a few disciplinary modes and work a little hard. And what we gain in return is going to do away with short term memory and ensure an enhanced mental clarity that will help us perform incredibly better.

Mental clarity makes all individuals extensively productive and efficient which obviously lead to success. It also ensures improved awareness which leads to a better life and alert living.

Tips to improve mental clarity

There are a number of expensive programs available in the market that promise to help improve mental clarity. But before you start off with any such complex and confusing program, it is suggested that you try out some of the less expensive simple tips which you can carry out on your own. These methods will help you improve mental clarity and concentration doing away with short term memory.

The first and foremost thing you need to do in order to improve mental clarity is get enough sleep. In absence of sound sleep the body doesn’t get enough rest making individuals feel mentally and physically tired all the time. Such a situation can further lead to formation of brain fog.
The next thing that you should do to for better mental clarity is follow a standard exercise regime on a daily basis. Staying in shape and losing weight helps build on the overall mental capacity of the brain. With feelings of fatigue and mental stress, you should not just sit like that. You need to get going either with a jog or a brisk walk or atleast do a few stretching exercises.
In order to improve mental clarity, it is very necessary for all individuals to take control of their own health. For this you can start with making little changes to your diet and your lifestyle. A proper diet should be one that has the perfect balance of minerals and nutrients.
Maintaining a healthy blood sugar level is another effective method to improve mental clarity. Blood sugar is the fuel for the brain. So on consuming a balanced diet comprising of portion meals and low sugar at regular intervals throughout the day, we can help improve concentration and do away with short term memory.
An hour of regular meditation on a daily basis can also help improve mental clarity and concentration. Meditation will help the body to relax at the same time clearing the mind of all the stress and fatigue.
Another very effective way of enhancing mental clarity and concentration is to practice certain brain exercises. You can try exercising with your mind in order to strengthen and stimulate the brain that will build on mental clarity. Try solving puzzles and math quizzes. Sudoku is also another interesting option that can help boost mental clarity. Such brain exercises help initiate and thereon maintain significant neuronal connections which are a part of the over all cognitive abilities of an individual.

You may also try writing with the opposite hand at times. In the initial stages you will find it rather hard. But with practice and improved neuronal connections soon you will be able to do it which is evident of an improved mental clarity.

In order to improve mental clarity one very significant thing that you need to do is start focusing on a particular situation or a particular event rather deeply. In the beginning you will realize that you are often forgetting things which are evident of the presence of distractions. You will have to overcome these and focus constantly trying to remember every bit of the situation or the element. You need to open up your senses and make them ready to embrace upon all new experiences every now and then.
Finally, for improved mental clarity what is necessary is to remove any traces of clutter both from your routine and your home. Complicated schedules, misplacement of things are situations that are evident of constant distraction. For mental clarity, you first need to discipline yourself and bring some order in your life. Study your daily routine and try to make it as simple as possible.

Prevent accumulation of Toxins in your Body

What are toxins?

Toxins are poisonous substances that are produced by the living cells in our body. The term “toxin” comes from an originally Greek word called “toxikon”.

Toxins are basically small minute molecules, proteins or peptides that are potent enough to cause a disease in a living organism. Once toxins come in contact with living body cells or tissues and get absorbed in the process, they interact with the biological macromolecules like cellular receptors and enzymes causing adverse effects.

Toxins in generally vary to a large extent on the basis of how severe they are by nature. Toxins can be minor ones or of acute nature to even fatal deadly toxins that have the capacity to cause death even at the very first interaction. An example of an acute toxin is the common bee sting and botulinum toxin is the example of a deadly toxin that can prove to be fatal.

What is toxin accumulation?

There are a number of complicated biochemical reactions that continue taking place within our body and the various body systems. These processes often lead to the production of waste materials which start accumulating in the body in the form of toxins. This process of accumulation of waste products is termed as “toxin accumulation”.

Once such toxins start accumulating in the body it becomes more than necessary to remove these harmful elements from the body for a healthy physical condition. So, all of you need to detoxify your body through a sound process of body detoxification.

Other than the biochemical reactions in the body, there are a number of other environmental factors as well that contribute to the accumulation of toxins within the body. As we breathe, inhale and exhale and swallow atmospheric air, various kinds of toxic substances and dirt enter our body that gets accumulated in the form of toxins.

Even the medicines that you consume, though at an apparent stage help you, but it is necessary to cleanse your body of these toxins. If they are not removed from the system as soon as possible it is likely that they will lead to toxin accumulation in no time causing serious threat. Hence what becomes necessary is the process of body detoxification.

How to prevent Toxin Accumulation?

One of the most effective ways of preventing toxin accumulation is to carry out a vivid body detoxification process. But doctors suggest that before sending an individual on a natural body detox or detoxification diets it is necessary to build on his or her energy level in the first place. This is necessary as often a body detoxification can lead a person to a state over the edge that becomes hard to deal with.

Body detoxification is basically carried out by particular enzymes that are produced from meticulous genetic details stored in each of our genes. Though there are a number of genes involved in the overall process to detoxify your body. But the basic processes of body detoxification can be divided in to two phases. Here’s a detail of both.

Phase I> The enzymes in the first phase of body detoxification are termed “activators”. The activators are supposed to transform the chemicals in your body that need to be removed through addition of oxygen molecules and single nitrogen atoms. Though this is a rather small process yet the activation is necessary as it makes it easier for the Phase II to achieve the expected result.

Phase II> Enzymes that become active in the Phase II of the body detoxification process are termed as “excretors” The excretors take it over from the activators. The excretors do the job of binding the transformed chemicals to a smaller substance called glutathione. The excretors make it possible for the body to carry out a natural body detox by removing the substances as they get soluble in water.

In the Phase II of the body detoxification process which aims at removing all the toxins from your body, diet plays a very significant and indispensable role. The detoxification diets that you need to follow in order to detoxify your body may comprise of the following,

Eat cruciferous vegetables: As far as your detoxification diets are concerned, you need to include at least a single serving of cruciferous vegetables like cauliflower, broccoli, kale, radish, rutabagas, turnip, sprouts, Brussels, cabbage and watercress in your diet.
Need to consume onions and garlic on a regular basis: While you are trying to cleanse your body and carry out natural body detox, you need to make it a habit to eat onions and garlic on a regular basis as a part of your detoxification diets. These can be consumed in the raw form as sandwich filling or in the form of garnishing for the main dishes. These two vegetables are also referred to as the “allium” vegetables which can help increase the actions of the enzymes that take the main role in the Phase II of the body detoxification process. They help in flushing out the toxins a lot faster from the body. Some of the other allium vegetables that may also help while you detoxify your body are leeks, chives, shallots and spring onion.