Everyone gets nervous, anxious or worried from time to time by things like public speaking, major life changes, financial issues, and difficulties with work or home life. For some people, these worries become so bothersome and intrusive that they can take over their lives.
So how do you know if your worries have crossed the line into an anxiety disorder? The distinction between what is normal anxiety and what constitutes a diagnosis isn’t always clear. Take a look at 9 common symptoms below. If you experience any of them on a regular basis, it may be worth having a conversation with you primary care physician or make an appointment with someone you can speak to.
Worrying too much about everyday things, both large and small.
Trouble getting and/or staying asleep. Chronically lying awake with racing thoughts about something specific or nothing at all.
Fear becomes overwhelming, disruptive, and/or disproportionate to the actual threat.
Clenching your jaw, balling up your fists, constant tension in neck and shoulders.
There are hundreds of different meal plans and diets that people follow to lose weight. However, sometimes the more difficult part is keeping the weight off or maintaining a healthy weight. According to the registered participants with the National Weight Control Registry, a data collection project that focuses on how individuals maintain their weight loss efforts, the most common methods reported for maintaining weight loss include:
• 75% weigh themselves at least once a week.
• 78% eat breakfast every day.
• 62% watch less than 10 hours of TV per week.
• 90% exercise, on average, about 1 hour per day.
I agree that all of these methods can help individuals stay on track with maintaining their weight loss goals. I am especially delighted to see that almost all participants value daily exercise as a means for leading a healthier life. As we age, and generally become less active, our metabolisms slow down each year. This is exactly why one may notice that they are gaining weight despite not changing their eating habits. Sound familiar? Participating in daily physical activity, especially strength-training exercises can help preserve one’s metabolism as they age. The benefits of exercise also go far beyond the simple means of burning calories such as relieving stress, reducing blood pressure, improving sleep habits and reducing cholesterol levels.
Personally, I do not weigh myself; however, I do pay close attention to how my clothes are fitting. Always use both tools together, especially if you are working out a lot.Sometimes, with heavy exercise, the number on the scale may not be dropping, but you could be decreasing your body fat % and therefore, losing inches!
The final two factors of cholesterol: physical activity and weight.
Daily physical activity helps reduce the risk of heart disease and can also help with weight management. It can help lower the bad cholesterol (LDL) and additionally boost your good cholesterol levels (HDL). Exercise helps speed up the rate that LDL molecules are sent back to the liver to be turned into bile salts or excreted. Aim for at least 30 minutes of physical activity on most, if not all days. Additional physical activity may be needed for weight loss/weight management. Any exercise is better than no exercise; however, research indicates that exercise performed at higher intensities may be more effective at lowering LDL cholesterol levels and additionally raising the good HDL levels.
Find an activity that you love, or even several activities so you can vary up your routine. A combination of strength-training and cardio exercises has shown to be very beneficial for reducing risk factors for heart disease (weight loss, lowering blood pressure and lowering cholesterol levels).
Exercise alone cannot guarantee one will not have high cholesterol. Diet and genetics also play very strong roles in determining one’s cholesterol levels. However, additional benefits observed from being physically active include bone strength, mood improvement, stress management and can decrease the risk of diabetes, cancer and stroke.
Being overweight/obese is an additional risk factor for heart disease. Weight gain also tends to increase cholesterol levels. Losing weight can help decrease LDL, triglycerides and total cholesterol levels and help increase HDL levels.
Losing just 5-10% of body weight can show improvements in cholesterol levels. Consuming 500 less calories every day can help you lose 1 pound per week. You can even combine this with exercise by consuming 250 less calories every day additionally to burning 250 calories from exercise. Easy ways to cut down on calories include:
Eliminating soda, sweet tea, juice or other sugary-sweetened beverages.
Using one slice of bread instead of two.
Limiting cheese consumption.
Avoid snacking while at the computer/watching TV.
Swap your potato chips or pretzels for carrots, bell pepper slices and celery sticks.
Choosing a side salad instead of a side of pasta or potatoes.
Sometimes, diet and lifestyle are not enough to lower your cholesterol levels to a safe range. Your doctor may prescribe a cholesterol-lowering medication. Always take these medications as prescribed. Additionally, consult with your physician if you are considering taking an herbal supplement to decrease your cholesterol levels. In many cases, the safety of these supplements has not been proven since their dosage amounts are unregulated.
Work, errands, cooking meals, soccer practice, gymnastics meets, taking grandma to the doctor, finding time to workout…do you feel like your to-do list is never-ending? If you’re like me, there are days where you wish you could settle everything with “bubble gum bubble gum in a dish…”
Stress is a constant in our lives. Stress can be a physical, emotional or chemical factor that causes bodily or mental tension. It can cloud our decision-making skills, affect our moods and induce specific food cravings; but, it can also help us perform better, work harder and faster. You may not always be able to control the amount of stress in your life but what you do have is the power to control the way you react to it.
When our bodies perceive stress, two things occur: 1) Activation of the flight or fight hormones. There is no other time that I have ever felt more like a real ninja leaping through the air than the moment you realize you’ve slept through your alarm (fight/flight hormones). 2) Activation of the HPA axis. To respond to a physical/emotional stress, the hypothalamus (H) produces the hormone CRF (corticotrophin-releasing factor). This hormone binds to specific receptors on the pituitary gland (P) which stimulates the production of adrenocorticotropic hormone (ACTH). ACTH is transported to the adrenal glands (A) which stimulates the production of cortisol…and that is where our problem begins.
Chronic stress and high levels of circulating cortisol can affect our bodies in many different ways. Acne, stomach ulcers, muscle tension, headaches, hypertension…all problems in the different systems in our bodies, all can be exacerbated by stress. A study in the 2010 International Journal of Obesity concluded that “high cortisol levels resulted in altered food choices”. Stress can also induce more frequent non-hunger food cravings which can contribute to abdominal fat storage. Stressful individuals tend to consume quick, convenient food items, which often include processed, high-sodium, high-calorie choices.
Planning ahead is the one of the best defenses you can have to combat stress. Snacks, for example, can be pre-cut, pre-portioned and stored conveniently in your fridge, purse, car, gym bag.
Dr. Cassandra Claman, dermatologist at Springfield Clinic, comments on eating healthy with a very busy workday, “At work, I have had to hone my eating to brief breaks between patients and foods I can eat while working on charts. I have a huge drawer filled with food, my little fridge is filled and I carry food in my purse, my tote and my car. Some of the foods I have on hand to eat throughout the day are various flavors of almonds, all sorts of fresh fruits and veggies, dried fruits and trail mix, hard boiled eggs, skim milk cheese sticks, pretzels and a couple liters of water. As I leave the office for the day, I almost always have an apple in my hand so I am not ravenous the minute I walk into the door at home.”
Eating well-balanced meals and having high-nutrient snacks on hand can also help prevent spikes and dips in our blood sugars. Drastic changes in our blood sugar levels can cause crankiness, anxiety and irritability. Remember to listen to your internal cues of physical hunger. Stress can induce emotional hunger. Physical hunger strikes below the neck (stomach growls) and emotional hunger occurs above the neck (ice cream sounds like a good idea). Don’t forget about the power of exercise as a stress reliever. We turn our backs on exercise most often when we need it most.
I had an extremely long day last Tuesday. I was at the news station at 6:15am to appear as a guest on the Sunrise News. From there, I went to work and was bottled down until 6:30 pm. I had a headache and every ounce of me wanted to just drive past the gym, go home and crawl in bed. But I didn’t; I went to the gym, worked out and felt amazing. My headache disappeared and I was left with nothing but positive feelings about myself and all that I had accomplished during my day. Again, never underestimate the power of exercise.
“Incredible change happens in your life when you decide to take control.”