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Valerian for Anxiety Treatment

Herbal remedies have been the subject of both research and ridicule for many centuries now. Some see them as the balance between effectiveness and safety, while others see them as inferior to the chemical medications we commercialize today. One of the famous herbal remedies worth mentioning is valerian.

A perennial flowering plant that grows mostly in Eurasia, valerian is recognized by its pink and/or white trumpet-shaped flowers. Typically at around four feet high, this plant’s roots have been used for centuries as medicine for different ailments, especially anxiety.

The “Father of Medicine” Hippocrates has been said to administer valerian for digestive problems. However, it was only during the eighteenth century when the plant’s sedative properties became known. Upon this discovery, doctors started to prescribe it for conditions like insomnia, exhaustion, stress, and many others linked to anxiety. Up to now, it is still an herbal remedy recommended by herbalists.

This plant has also been subjected to rigorous medical research. While scientists are still not certain about the cause of valerian’s sedative properties, it is mostly believed now that it affects the neurotransmitters in the brain like benzodiazepines, which are mostly found in Valium and Xanax. This means that it works by blocking certain enzymes that break down gamma aminobutyric acid (GABA), a neurotransmitting chemical that is linked to mood, relaxation, and sleep.

However, valerian has more long term effects, unlike benzodiazepines. While the conventional prescription drugs wear off after several hours, the effects of valerian actually lingers and supplements positive changes in the brain, leading to lower incidences of anxiety and stress. Statistically, valerian has been successful in lowering stress in patients with Generalized Anxiety Disorder.

Safety of Valerian

Valerian has been found to have little to no adverse side-effects for those who consume it. While this is so, it is best to keep in mind that it may do something if it mixes with other substances.

As a sedative, it is not to be used with other sedatives and anti-depressants. For those who pay closer attention to rock stars who end up becoming train wrecks, a cocktail of alcohol, barbiturates, prescription anti-depressants, and other sedatives can cause serious problems. Of course, herbalists who really know what they’re doing will give you mixtures of herbs with similar properties along with valerian, which is okay.

If you don’t want any accidents or mishaps, taking any sort of sedatives before driving or operating heavy machinery should be avoided. Since it may cause stomach problems, headaches, restlessness, and even over stimulation for some individuals, it is best to stay on the safe side and keep away from valerian before these activities.

Valerian is one of the oldest herbal remedies in all of human history. A non-addictive and widely available herb that has no dangerous side effects and is known for its safety, valerian offers no reasons to not try it. If you are suffering from anxiety, put that Valium pill down and try some valerian. You’ll be glad that you did.

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Top Ten All Time Diet Tips

One of the most sought after goals for most people at any time is to lose weight. Whether it’s the New Year or any other part of the year, we always want to get rid of the flab. We will have to admit that despite looking alright, we always want to look even better by taking away that fat around the belly, arms, thighs, and so on.

And so, we go on our daily lives, trying to implement some diet or incorporate some exercise to lose weight. Most of us fail perhaps because we do not want it enough. However, by keeping ten tips in mind, we can turn the tide of this battle.

1. Begin your weight loss regimen on a Monday. While this seems superficial, it does have some impact on physical and psychological factors. Since Monday is the start of the week after two days of rest on weekends, it is the perfect time to start exercising and dieting according to our needs. As we are ready to work or go to school, so we are ready to lose weight as well. As long as that particular Monday is the start of a non-stop healthy lifestyle, then success can be achieved. But you must remember without fail that you must never think of leaving it for next Monday. You start right away or you’ll never start at all.

2. Plan your diet for that week right away. The worst thing that you can do for yourself in your diet is to eat something out of impulse. That means the junk food that you buy just because you are feeling a little hungry is what will kill your diet. Write down what you should eat in every day of that week and never betray it, no matter what your stomach says. Follow that diet plan to the letter and nothing more.

3. Pre-pack adequate serving sizes of healthy snacks for yourself. This will help you fight the battle against the empire of evil when it comes to diets - fast food. When you feel like you need to metabolize something, pull out that snack and stay away from that drive-through take out.

4. If you know what’s good for you, starvation is the bane of every healthy diet. While you may think that you’re actually keeping yourself from consuming extra calories, what it really does is slow down your metabolism. If you want to keep your metabolism going, which is crucial for weight loss, do not skip meals.

5. Counter-intuitive, but effective, eating every two to three hours is actually the best diet. Utilized by both professional athletes and determined commoners alike, eating bit by bit in this interval will help keep metabolism at its quickest rate, letting you burn fats as much as possible.

6. Proteins and carbohydrates are essential for every meal when it comes to both losing weight and just plain healthy living. Instead of just reaching for sugar when feeling a bit weak, consume proteins and carbohydrates regularly to avoid feeling that slump.

7. Cardio exercises are the key to burning off excess calories from your body. Diet alone will not help you burn them off, so dedicating yourself to three to four 45-minute sessions of cardio every week will set you off to a good pace.

8. Building muscle will help you burn calories more efficiently. Since muscles burn the most calories in the body, weight and resistance training will let you both look good and burn calories more quickly.

9. Staying hydrated is something that is underestimated, yet underrated. Drinking water is definitely effective in losing weight as it keeps you healthy and helps you consume less food during the day.

10. This may sound needless, but it is very helpful. Keeping a food journal will help you track your progress in your diet. You may also expand this by tracking your workouts as well, letting you take control of your weight loss program without feeling lost and staying faithful to it.

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Understanding What Makes People Fat or Thin through Psychology

Humans by nature have limitations when it comes to control over certain body types.  How much fat people carry depends on their parents.  The process of metabolism depends on their genetic makeup.  But most of the time, it’s up to the choices that people make when it comes to what they eat.

Believe it or not psychology plays a huge role in how much people weigh.  Through the subconscious, a person can determine how much they eat, how much they workout and it even determines the right kind of weight range fit for them.  Such are the anorexics or the bulimics whose eating problems go beyond what they eat but delve more into the habits of eating.  But not many realize that this same reasoning can also be used to people who are obese.

There are a lot of reasons why people tend to eat more than they can.  Check out some of these common reasons why.

• People tend to overeat to fill an emotional void in their life.  They can trace this void all the way back to their childhood days although it can also manifest in events happening at the present.  An example is when someone eats a lot after a divorce to recompense for the losing his or her partner.
• Overeating may come as a result of a person being a victim of abuse.  For instance, a sexually abused person may tend to overeat to make her less attractive to protect them from not going through it again. Some victims may opt to eat more to feel comfortable.  This usually happens for a long period after any abuse.
• People may overeat because of stress.  They would rather eat a lot than face whatever makes them stressful.  Although this is only a temporary fix, the moment the stressor appears again, then the process repeats itself.

Keeping it Healthy in Mind and Body

Overweight people stay the way they are because of the choices they make.  They may try diets, medications, working out and other means but it usually doesn’t work. This will only work if they try to work out the deeper issues going on inside of them before they can work on their physical selves.

If psychological problems behind obesity continue to prevail then any weight loss measure will fail.  These problems usually come with low self-esteem which is common in stopping weight loss efforts to work.  No matter how much people try to lose weight, the results don’t usually last.

But having low self-esteem may also mean that people tend to give up right away because they can’t see the results quickly enough hence the effort fails.  Even if weight loss is achieved and the psychological problem continues to linger then the weight loss will be temporary.

The immediate treatment of psychological problems is necessary in order to prevent something harmful like overeating.  It is only through improvement of the mind that the body follows because the groundwork has been laid towards achieving a healthy weight.

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How to Succeed with Your Diet Plan

How do you lose weight and keep it off completely?  This is not very easy to do.  Many people fail at this.  Once you have considered what diet to follow, how can you stick to it?  These tips may prove helpful to you.

• Dieting involves a great deal of determination.  It involves changing your lifestyle forever.  So choose a diet very carefully.  It should be one you can follow for a long time.  Never choose a diet program that entails starvation and deprivation.  Choose a diet that is more realistic and can be done over the long haul.
• If you opt for the fad diets, most surely, you will only be too eager until the diet is done and you can go back to the foods you normally have.  When you decide on losing weight, it should be permanent.  Choose a diet plan that you can stick to.
• It will be good to monitor your food intake on a daily basis.  Note down all the food you take in a day.  In doing this, you can review your food intake and you will know when you are cheating on your diet.
• In addition to just noting down all the food you take in a day, why not write also how you feel with the food you eat.  Note the pangs of hunger when it arises.  By doing this you can better prepare yourself for the hardships that you will encounter.  Being prepared and knowledgeable of the outcome of dieting, you can psyche yourself better.
• When finally you have succeeded in losing weight, give yourself a reward.  This is for a job well done.  Rewards make one feel good.  When you know that your efforts will be appreciated, you will be more determined on your goal.
• The reward should be commensurate with the lost weight.  Or it can be based on the amount of time it took for you to lose the weight you have set to lose.  A word of caution though, the reward should not be a food item.

Who ever said that losing weight will be easy?  Many fail at it.  Problems will always arise as to how to stick to the diet plan.  But if you are determined, disciplined, and really bent on losing weight, after hard work and perseverance, you will surely succeed.

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Five Exciting Exercises

One of the most beneficial things you can do for yourself is exercising.  All it takes is to follow a fitness regimen and you’re on your way to keeping fit and healthy.  But not many people can stay loyal to their fitness regimen because of boredom.  This always happens especially if it begins to feel monotonous doing the same thing all the time.

Sometimes what you need is to change things up a bit to keep things exciting.  Here are five kinds of exercises you can do to perk up your fitness routine so you can continue to keep fit.

Bust a Groove with Belly Dancing

Dancing itself can burn up the calories.  A great dance that you can add to your fitness routine is belly dancing.  This kind of dancing is best if you want to focus on your abs because it uses a lot of your stomach muscles in making your moves.  Not only do you get a cardio workout with belly dancing, it also works out the stomach muscles you don’t usually use.

It’s Time to Go for a Spin

When you attend a spin class you will see a roomful of stationary bikes.  But don’t be fooled because this is not going to be a place for just any bike ride.  It’s something else.  Participating in a spin class is bike riding in a different level.  You will leave the class beat but asking for more.

Glide through the Ice

Ice skating doesn’t seem like much of an exercise especially since it’s something most kids do.  And it is.  Skating in the ice with your skates on is an exercise of balance that burns up the calories.  A lot of muscles are used to stay upright with the blade of your ice skates.  It’s time to grab a pair and go.

Shape Up with Boxing

If you’ve ever watched a boxing match then you would have noticed how ripped these boxers are.  If you want to shape your upper body and legs, boxing is the way to go.  Moving your legs while you punch is what keeps you toned up.  Start by making some punches with a punching bag to get you warmed up.  You can move up to sparring with a partner once you’ve reached advanced levels.

Swim and Stay Slim

Swimmers have one the most toned and shapely bodies.  It’s the kind of exercise that uses all of your muscles as you do your laps.  Swimming can be done by anyone whether you’re a beginner or in the expert level.  Begin by jumping in a pool and start swimming your way to a hot body.

Exercising doesn’t have to be boring.  Spice up your workout routine by injecting some fun and excitement to it.  You can get ideas for your fitness routine from the everyday fun things that you do.  These five examples are just a few of the ideas you can do to perk up your routine and there’s more you can come up with.

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Panic Attack Therapy: Why, How, and Where?

You feel a dark foreboding, like a giant hand is pressing on your chest. The pain swells to terror and helplessness, so bad that you almost pass out. Almost indistinguishable from a heart attack, panic attacks are an awful experience. Even constant sufferers are often unable to tell the difference between the two. Once you know you are being plagued by panic attacks, you know you need to take steps to prevent them.

Both drugs and psychologically-based therapy are useful treatments for panic attacks, but for those who find the idea of being medicated unpleasant, therapy is the only option. Unfortunately, many people are unaware of the many ways that they can access this kind of help.

• Ask a physician to refer you to a therapist. You will probably learn that you are suffering from a panic attack in the ER or your doctor’s office. Once a heart attack is ruled out, the physician will even know the most appropriate therapy to recommend.

• Consult your insurance provider regarding their mental health policies. You will get information on know how much coverage you are going to get, plus they will usually be able to set up therapy without you having to go to a doctor beforehand.

• Locate your community mental health agency. These institutions have an excellent data bank of therapists and may even be able to point you to an inexpensive or volunteer therapist. This is great for people with budgetary constraints and incomplete mental health insurance coverage.
• You may have relatives or acquaintances that have undergone therapy, talk to them. They can provide friendly first hand knowledge about how the process works. Even if their personal therapist is unable to accept your insurance, they will probably be able to refer you to a colleague who can.
• Therapy referral services can be accessed using an Internet search engine or from a phone book. This is a pretty discreet option for people who would rather keep their problems private. Look under the specific therapy you need.
• Some people are unable to physically go to a therapist’ office because of physical, psychological, or logistic limitations. If this is the case, online therapy may be an acceptable alternative. Sessions are conducted through real time chat or even by email. Be aware that some insurance companies do not cover this form of therapy.

Treating panic attacks using therapy can have great results. But in order to be effective, you need a therapist who is properly trained for handling the specific problem of panic attacks. Work with an experienced therapist and you will have a better chance of beating panic attacks.

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Stay Healthy with Pilates

Gaining popularity among health enthusiasts is Pilates. Pilates improves mental and physical well-being, increases flexibility, and strengthens muscles.  Pilates uses controlled movements in the form of mat exercises or equipment to tone and strengthen the body.  It was introduced in the early 20th century by a German named Joseph Pilates.

How is Pilates Done?

Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk.  It increases circulation and helps to sculpt the body and strengthen the body’s core or torso.  People who do Pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.

There are two ways to exercise in Pilates.  Most people focus on the mat exercises  which require only a floor mat and training.  These exercises are designed so that your body uses its own weight as resistance.  The other method of Pilates uses a variety of machines to tone and strengthen the body, again using the principle of resistance.

What are the Benefits of Pilates?

There are various benefits that can be derived in the Pilates exercise program.  Among these are the following.

1.  Pilates believed that our physical and mental health are intertwined.  The exercise program is designed around the improvement of concentration, precision, control, breathing, and flowing movements.

2.  Pilates puts emphasis on the core muscles, that is, the muscles deep inside the abs and back.  It is these muscles that control stability and balance.  Those who do the Pilates workout are sure of doing physical activity better and are less prone to injuries.

3.  Building muscles and bulking up is not a main concern of Pilates.  It is focused on flexibility, so that it targets the development of the longer and leaner muscles.  People who have joint problems and arthritis will greatly benefit from Pilates.

4.  Pilates is targeted for those who want a more relaxed, low-impact exercise routine.  Not everybody wants to sweat and do strenuous exercise.  In Pilates, there is no need to do weight training.  It is ideal for those undergoing physical therapy and for those suffering from joint problems and arthritis.

5.  Proper breathing techniques are taught in Pilates.  Because of proper breathing, oxygen levels in the blood stream are maintained, waste disposal is maximized, and getting tired easily is contained.  Aside from doing wonders to ones health, deep breathing relieves anxiety and stress.

Because of the above-mentioned benefits, Pilates is truly great for those hoping to improve their health and well-being.  It keeps the mind and body in complete sync.  It is an exercise for anybody, both the old and the young.  It is a great way to keep in shape.

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Coping with Anxiety

Anxiety is an unpleasant emotional state, the sources of which are less readily identified. Distinguishing among different anxiety disorders is important, since accurate diagnosis is more likely to result in effective treatment and a better prognosis. Surveys have shown as many as 18% of Americans may be affected by anxiety disorders.

Society does not look very positively on those suffering from anxiety. That is why the person suffering from it would rather retreat to himself than seek treatment from a qualified professional. They are most often ostracized. Some think of them as being crazy. With the advances of science, a lot of breakthrough in the treatment of this disorder affords the sufferer many choices of treatment.

What are the therapies for anxiety?

There are various forms of anxiety therapy available nowadays.  Those suffering from it can choose from among the following:

1.  Behavior therapy.  Many anxiety attacks are triggered by a certain behavior.  Being able to identify these behaviors can help the person suffering from the anxiety to handle situations when it arises.  The person is taught how to manage and control his emotions.

2.  Cognitive therapy.  In this method, one is taught to identify the thought processes that trigger the attack.  Through proper guidance in understanding his feelings and beliefs, one is able to handle them properly.

3.  Cognitive-behavior therapy.  This combines the behavior and cognitive therapies in order to ward off panic attacks.  This type of therapy is the most commonly used psychotherapy.

4.  Systematic desensitization.  In this method, the patient is made to undergo situations that trigger panic attack at different levels, from the less threatening to the more threatening ones.  Slowly his confidence is built so that in the long run he will be able to handle any situation that comes his way.

5.  Talk therapy.  By talking to the patient, the therapist is able to identify the cause of the problem.  With constant conversation, the therapist’s goal is to find and identify the root of the problem.  This happens over a long time.  That is why it is commonly used with other forms of therapy.

6.  Acupuncture or acupressure.  This type of alternative medical practice is widely used.  It involves the identification of pressure points, which triggers the negative energies that set off the anxiety attack.

7.  Hypnotherapy.  This is a widely used therapy method nowadays.  The American Medical Association believes in its effectiveness.  That is why it is highly regarded in the treatment of panic disorder.

There are a lot of options for those suffering from various anxiety disorders.  Prescription drugs may be recommended.  Herbal remedies may also be considered.  There are various alternative medical practices available.  Or a combination of therapies can be prescribed.  All these give the person suffering from anxiety disorders a chance to rid himself of his problem and to lead a normal life.

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Natural Treatments for Panic Attacks

Panic attacks are terrifying and traumatic, leading to fear and nervousness due to the unpredictability. It is definitely not a pleasant experience, emulating heart attacks, nausea, breathing difficulties, chest pains, and so on. With the help of modern medicine, powerful drugs have been created to combat this condition. However, it is not the safest solution for anyone.

There are actual natural remedies for panic attacks, both short and long term. These methods help combat anxiety and keep one’s nerves as calm as possible in the face of a panic-inducing situation.

Herbs and Aromatherapy

There are many herbs and other plants that can be consumed to treat anxiety. While it isn’t the quickest-acting remedy, it does help in the long run as they take effect in preventing attacks. Passionflower, catnip, valerian root, chamomile, lavender, and many others can be prepared in a variety of ways, including boiling into teas, drying and crushing, and many other applications.

They can also be used for aromatherapy. Their essential oils, along with that of ylang ylang, sage, and especially lavender can be prepared for use in relaxing one’s nerves and preventing panic attacks in the long run. For severe cases, you can carry the oil around in a vial and douse a cloth with it for inhalation upon first signs of an attack.

Hypnosis

While it sounds quite sketchy and even scary, hypnosis is not like what you see on television and movies. Hypnotherapy is used in medicine as a relaxation method for patients who just can’t seem to relax properly by altering perceptions of things that trigger attacks.

A professional hypnotist can help you with the treatment fast, but it can also be done at home. There are audio CDs available that you can listen to for calming your nerves. Consult your doctor for further details.

Other Kinds of Therapy

Therapy is the most recommended treatment for panic attacks as it eases you into the treatment, unlike drugs that shock your system into calming down by altering the chemicals in your brain. Such therapies proven to be effective for panic attacks are:

• Desensitization Therapy. This type of therapy seeks to make the patient somehow “numb” to the situation that triggers the panic attack. While it may sound like a bad thing to some people, what it really does is make the patient’s brain realize that it’s not so bad after all.
• Cognitive Behavioral Therapy. Almost similar to desensitization therapy, it digs deep into your inner psyche and your beliefs, seeing if they’re realistic or not. This leads to the dissection of the phobias and other fears that may be the cause of anxiety.
• Therapeutic Humor. As laughter truly is the best medicine, this therapy seeks to have you laugh at the face of danger. While it may sound preposterous, it works quite well for some patients as they recall stuff that makes them laugh when they start getting attacks.

Panic attacks are not to be taken lightly. If you want to effectively treat it, prescription drugs shouldn’t be depended on as they are merely quick fixes. Due to side effects and possibility of addiction, we must use natural alternatives for treating panic attacks.

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How to Tell if You Have the Flu

Winter is a bad season for colds and flu. People generally spend most of their time in close quarters with others. Thus, this makes it more likely to spread germs with each other. Winter often brings the dreaded sneezing and coughing and more for many of us.

We all are especially afraid of catching the flu in the winter. The flu is scary especially since we have heard about flu outbreaks killing people in so many places in the world. Usually, though, the flu just takes you out of commission for awhile.

If you are aware of the symptoms of the flu you can get to your doctors earlier for the right medicine. You also can avoid coming into contact with friends and family members so you don’t give them the flu. Once you know you have the flu, the important thing is for you to take care of yourself so you can get better faster.

The following are common flu symptoms:

*The flu usually comes with a fever of over 100. This is not true of the common cold. While a fever is usually not dangerous, it can be if it goes over 106. If that happens, call your doctor right away.

*Often the first sign of the flu will be aches and pains in your arms and legs that just make you feel uncomfortable. The aches and pains can be pretty bad, and they are usually the first indicator that you may have the flu.

*We all get headaches so headaches alone do not mean that you have the flu. The thing you should watch for is if your headaches are followed by other flu symptoms. You might also experience pain whenever you try to move your eyes.

*A big symptom of the flu is the tired, worn down feeling. You just have no energy and feel like lying around all day.

*Children are more likely to suffer from vomiting and diarrhea then adults are. Adults often just have no appetite when they have the flu.

*Sore throats, a hacking cough and a nose that won’t stop running are all symptoms of the flu. When you have the flu, these symptoms may not show up till a day or so in, after your fever has gone down.

No one wants to catch the flu so you need to do what you can to avoid it. It’s good to know what to look for so if you do get the flu, you can get treatment immediately and avoid passing the flu virus on to others.

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