ANXIETY CAUSE, SYMPTOMS & TREATMENT | Dr Ashwani Kansal

 

 

ANXIETY CAUSE, SYMPTOMS & TREATMENT

 

5 immediate skills for coping with anxiety

If your anxiety is sporadic and getting in the way of your focus or tasks, some quick natural remedies could help you take control of the situation.

 

Suppose your anxiety is focused on a situation, such as worrying about an upcoming event. In that case, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

 

1. Question Your Thought Pattern

Unhelpful thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can regain control.

 

2. Practice Focused, Deep Breathing

Measured breathing practices may help you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate, which should help calm you down.

Anulom Vilom and om chanting breathing breathing pattern for anxiety management really helps.

 

3. Use Aromatherapy N Music Therapy

Limited research Aromatherapy n Music can help reduce feelings of anxiety in some settings.

Whether they’re in essential oil form, incense, or a candle, natural scents like lavender, chamomile, and sandalwood can be very soothing.

Light ,Soothing calm meditationsal Music really work wonders

 

4. Exercise

Sometimes, the best way to stop anxious thoughts is to leave a situation and get moving. Focusing on your body and not your mind may help relieve your anxiety.

Light impact exercises like walking, yoga, and tai-chi can often help people to reduce stress and manage anxiety symptoms.

Getting some quick exercise can help boost your moodTrusted Source and calm your mind.

Learn more about the benefits of exercise for your mental health here.

 

5. Grounding Techniques

 

Grounding techniques such as journaling and the 333 rule can often help to calm immediate feelings of anxiety.

The 333 rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch.

Writing down what’s making you anxious gets it out of your head and can make it less daunting. Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment.

This can also help you better understand the situations and events that cause anxiety.

8 long-term strategies for coping with anxiety

If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check.

If you’re unsure where to start, discussing options with amental health professional who might suggest something you hadn’t thought of before is always helpful.

1. Identify and Learn To Manage Your Triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious and other times, less so.

Common anxiety triggers include:

Work, Relationship, And Other Life Stresses

Withdrawal From Drugs Or Certain Medications

Side Effects Of Certain Medications

Exacerbation Of Past Trauma

Chronic Pain

Caffeine

Smoking

Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks.

 

2. Try Therapy

Different psychotherapies can help you better understand your anxious feelings and develop coping strategies.

 

For example, cognitive behavioral therapy (CBT) helps people learn different ways of thinking about and reacting to anxiety-causing situations. Research shows that CBT can be an effective methodTrusted Source of treating anxiety disorders.

 

3. Ask Your Doctor about Medications

If your anxiety is severe enough that your mental health professional believes you’d benefit from medication, there are several directions, depending on your symptoms. Discuss your concerns with your doctor.

The most common anxiety medications are:

Selective Serotonin Reuptake Inhibitors (Ssris)

Serotonin-Norepinephrine Reuptake Inhibitors (Snris)

Benzodiazepines

Tricyclic Antidepressants

Under The Physician Or Psychiatrist  Guidedance

 

4. Do A Daily or Routine Meditation

While this takes some practice to do successfully, mindful meditation, when done regularly, may eventually help train your brain to manage anxious thoughtsTrusted Source when they arise.

 

If sitting still and concentrating is difficult, try starting with yoga or walking meditation.

 

5. Keep a Diary

It can be helpful to create a habit of writing down your thoughts and emotions in a Diary daily. The process of writing down thoughts itself can be calming for some.

 

Making a Diary can also have long-term benefits. StudiesTrusted Source show that regular emotion-led journalling can help reduce anxiety, depression, and feelings of Fear

 

6. Socialize

Although everyone is different, and some people experience social anxiety, spending time with friends and family regularly may help you manage your anxiety.

 

Socialization can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness.

Social connectedness can help you become more resilient to stress in the long run.

 

7. Staying Active

Exercising regularly, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

 

Exercise, in particular, can have a positive impact on managing anxiety.

 

8. Diet and Supplements

Changing your diet or taking supplements is a long-term strategy.

 

 Certain supplements and foods can play a positive role as part of broader anxiety treatment.

These include:

Lemon Balm

Omega-3 Fatty Acids

Ashwagandha

Green Tea

Fruits

Dark Chocolate

Anxiety symptoms

When anxious, people feel a general unease or worry over an actual or perceived danger. The extent of these feelings can range from mild to severe. This unease can cause additional physical symptoms. However, these will vary between people and events.

Common physical symptoms of anxious feelings include:

Nervousness

Increased Body Temperature

Sweating

Rapid Breathing

Anxiety Attacks

There are times anxiety can get severe and become an anxiety attack. An attack may initially feel manageable and gradually build up over a few hours.

Anxiety attacks may cause:

Feelings Of Danger, Panic, Or Dread

Severe Nervousness Or Restlessness

Rapid Heart Rate

Trembling

Weakness

Difficulty Focusing

Anxiety attacks share some symptoms with panic attacks, but they are distinct occurrences.

How to reverse Gray Hairs | Dr Ashwani Kansal Noida

 

 

How to reverse Gray Hairs

 

What causes gray hair?

How to reverse Gray Hairs

As you get older, your hair follicles start making less melanin, which causes your hair to start growing in gray or white.

Experts are not exactly sure why this happens at different ages in different people, but the main reason is likely to lie in your genetics. In fact, scientists have found a specific gene linked to gray hair, although it’s likely there are many different genes involved. So, at what age your hair starts to turn gray (and how much of it does) depends mainly on the genes you inherit from your parents.

 

Oxidative stress

Oxidative stress is a cellular process that may also contribute to hair follicles losing pigment and turning gray. Oxidative stress occurs when there is an imbalance of free radicals (which can damage cells) and antioxidants (which can prevent or delay some cell damage).

 

Certain situations or chemicals might cause oxidative stress and speed up gray hair. But more research is needed to figure out exactly how:

 

People with gray hair can have high levels of hydrogen peroxide and low levels of catalase. The body naturally produces both of these chemicals, but catalase normally keeps hydrogen peroxide in check. So when levels of catalase are low, hydrogen peroxide can build up. 

Inflammation in the body can be caused by periods of chronic or acute psychological stress.

Ultraviolet (UV) light, especially UVA and UVB from the sun, can increase the oxidative stress in hair follicles.

 

Other factors that may contribute to gray hair

It’s possible that some health conditions and lifestyle habits may be linked to getting gray hair, especially when it happens early. Examples include:

 

Nutrient deficiencies (like low levels of vitamin B12 or ferritin, which can happen from low iron levels, among other reasons)

Some genetic conditions (like tuberous sclerosis and acatalasemia)

Thyroid disease

Vitiligo

Alopecia areata

Smoking

Psychological stress

Certain medications (like chloroquine)

Can stress cause gray hair?

Stress has often been linked to getting gray hair. But science has only recently been able to back up this claim. A recent study showed that people who experience psychological stress were more likely to develop gray hair. It’s important to know that the study was pretty small, so we need more research to figure out exactly how this happens.   

 

Can sleep play a role?

So far, there’s no direct link between the amount and quality of sleep a person gets and whether or not they have gray hair. But not getting enough sleep contributes to increased stress levels. Since stress is linked to gray hair, it’s very possible that not getting enough sleep over a prolonged period of time can indirectly contribute to gray hair.

 

Can you prevent gray hair?

No, in general there is no way to prevent your hair from turning gray as you age.

 

Eating a healthy, well-rounded diet is a good idea. This helps improve your overall health and decreases your risk of developing any nutritional deficiencies that may be associated with graying too early.

 

It’s possible that lifestyle changes — like smoking cessation and lowering your stress levels — could help prevent premature graying. So far, though, there’s no definitive evidence to prove this. But research shows that these two lifestyle changes improve other aspects of your health, so they may be worth doing anyway.

 

 

A recent study showed that it may be possible to reverse gray hair — even if just temporarily.

 

In the study, researchers were able to analyze how individual hair shafts changed over time. They showed that stress was linked to hairs turning gray, and when that stress was removed, some color was restored in some parts of the hair.

 

The study involved a small number of people, and the changes in hair color were subtle and only seen with a high-resolution scanner. But they provide evidence that turning gray may not be a fixed process.

 

It’s hard to say for sure what this means for individual people — if anything — since everyone’s situation and genetics are unique.

 

 

Superfoods To Avoid Premature Greying

 

High protein Diet

Plenty of oral fluids, Citrus fruits and iron rich diet

Green leafy vegetables. Green leafy vegetables refer to the cruciferous vegetable group. ...

Dark chocolate. Dark chocolate is a surprising superfood but it is very rich in various nutrients, especially antioxidants. ...

Dairy products. ...

Eggs. ...

Soybeans. ...

Lentils. ...

Mushrooms. ...

Fermented food.

 

What are other myths about gray hair?

There are many other myths about gray hair that you may have heard. Here are some common ones that are not true:

 

Coloring your hair leads to faster loss of color.

Plucking gray hair leads to multiple gray hairs growing back.

Laser hair removal can get rid of gray hairs.

Bleaching your hair causes gray hair

Dengue Fever - Symptoms, Causes, Diagnosis and Treatment | Dr Ashwani Kansal

Foods That Help Increase Platelets for People with Dengue Fever

 

Dengue fever is a viral flu spread through the bite of an Aedes mosquito. Dengue fever is widely known as "Broken Fever" because it is accompanied by severe joint pains that make the condition worse and low platelet counts( Thrombocytopenia)

1. Some kind of fruit

1.1 Dates Dates are one of the fruits that have the effect of improving the reduction in the number of platelets in the blood. In the composition of this fruit contains a lot of iron and other essential nutrients that help increase the number of platelets naturally.

1.2 Apricots The composition of apricots contains a lot of iron that works to increase the number of platelets in the body. Should eat an amount of apricots equivalent to a bowl of rice, the amount of 2 times / day.

1.3 Pomegranate is a food rich in flavonoid polyphenols - antimicrobial effects. At the same time, the composition of pomegranate also contains a large amount of vitamin C and antioxidants that help strengthen the immune system to fight viruses and raise blood platelets.

1.4 Kiwi

Kiwi also contains a lot of vitamin C, vitamin E, vitamin K, folate and potassium, which have a good effect on the immune system, increase platelet count, and electrolytes in the body.

 

1.5 Papaya Papaya has many beneficial components that increase platelet count such as folate, papain, chymopapain and potassium, vitamin C and fiber. Papaya also strengthens the immune system. A sufficient daily amount of 2-3 pieces has the effect of improving the body's platelet count.

1.6 Guava Guava is also a food rich in vitamin C - the effect of helping to increase immunity and increase platelet count.

 

2. Foods rich in vitamin C

A daily intake of 400-2000 mg of vitamin C can help increase the platelet count in the body. This vitamin has antioxidant properties. Vitamin C is found in many fruits and vegetables such as oranges, spinach, broccoli, ...

3. Foods rich in folate

A diet rich in folate should be followed to increase the platelet count in the body. Folate is essential in increasing the division of healthy cells in the body. Typical foods mentioned are asparagus, cereals, oranges and spinach.

4. Foods rich in vitamin A

Vitamin A is necessary for the health of platelet cells. This vitamin is very important in the process of protein formation in the body. The effects of healthy proteins can help with cell division and growth in the body. Foods rich in vitamin A include pumpkin, carrots, sweet potatoes,...

 

5. Foods rich in vitamin B12

The decrease in the number of platelets in the blood is also partly due to a deficiency of vitamin B12. Therefore, it is essential to include foods rich in vitamin B12 in the diet. Some typical foods like salmon, beef, chicken, tuna, turkey...

6. Foods rich in omega-3 fatty acids

Consuming large amounts of foods rich in omega-3 fatty acids boosts the immune system as well as blood platelet levels. Foods rich in omega-3 fatty acids include flaxseeds, walnuts, fish, and spinach.

7. Foods Rich in Antioxidants

Antioxidant-rich foods help neutralize harmful free radicals, thereby helping to deal with low platelet counts. Foods rich in this nutrient include raspberries, cranberries, strawberries, walnuts,...

8. Foods rich in anti-inflammatory substances

Providing an amount of foods rich in anti-inflammatory substances will aid in blood production. The amount of this substance is found in vegetables, whole grains, organic beans, ...

9. Oysters

Oysters are rich in zinc, which helps to increase the number of blood cells and platelets in the body. At the same time, zinc also works to help improve the immune system, making blood cells strengthen the body's defenses.

10. Whole grains

Whole grains contain large amounts of nutrients such as vitamins and minerals that naturally increase blood platelet counts.

11. Foods Rich in Vitamin K

These foods are essential to help increase cell proliferation in the body. This effect is very important, especially forplatelets because of their relatively short lifetime in the body - 10 days.Vitamin K found in foods helps to produce enough platelets to meet the body's needs. Foods high in vitamin K include liver, kale, and eggs