Can you stop panic attacks?

Good morning, many of you who know me well are aware that over the years I have suffered at some times more than others with panic/anxiety attacks, and also over the years the cause of these have varied too.  It seems my body or psyche is not happy unless it has something to stress itself over.  Over the years I have tried therapy, medication, they have worked for a time but reappeared somewhere further along the line.  We all have something deep inside of us know of something that gives us joy and the confidence we once lacked.  Mine turned out to be fitness.

 

Many years ago I could go into any night club in the country and be fine, but ask me to go into a fitness class,as much as I deeply wanted to, I would mentally go to pieces....but I persevered over the years to the point where this has totally reversed.  Throw me into a gym situation now, no problem.  Ask me to meet friends in a social setting in a club, you might as well ask me to strangle a kitten, it is that problematic and horrific for me now.  We all change but the key for me now is to find balance between how I overcame what frightened me then to that which  frightens me now.  It is going to be interesting trying to figure it out.
Below is an article I found on 3 ways to stop or alleviate stress & anxiety, thanks to twitter/Ryan Light.
 

There are millions of people in this world who suffer from anxiety attacks, and if you happen to be one of those people, then you understand how devastating these attacks can be. Some people feel as if they are having a heart attack or as if they can not breathe when these attacks happen. Panic and anxiety disorders actually occur more frequently then a lot of people realise, and they can be very terrifying for the victim. There is a bright side to all of this because you can find out how to cure anxiety attacks naturally without having to resort to prescription medications.

If you want to cure your panic attacks, then you have to start by understanding your fears. You’ll need to find out what is triggering your fears to accomplish this. The most commonly reported triggers are stress and traumatic life experiences. If you want to eliminate your panic and anxiety attacks then you will need to identify your fears. After you have identified your fear you will be able to focus on your problem. It is also a good idea to keep your anger under control because the root of a panic attack comes from its psychological nature. By maintaining proper self control, as well as calm thinking, you can learn how to reduce your chances of having a panic attack.

To stop anxiety attacks requires real hard work on the part of the person suffering from it. It may be helped by a variety of techniques and methods such as medications and the like but the real struggle comes from controlling the negative beliefs and thoughts that cause symptoms to occur. Needless to say, you have plenty of options when it comes to treating panic attacks. You may receive prescription medications that are designed to eliminate the symptoms you are experiencing. Or you may have the option of choosing between several different alternative solutions which come with fewer side effects.

Breathing techniques

Many breathing methods and techniques have been proposed to help bring a stop on anxiety attacks. Physicians and patients believe that proper breathing is instrumental in overcoming the symptoms and in keeping the symptoms at tolerable intensities. During a state of calm, a person’s breathing is deep, slow and comes from the lower part of the lungs. During tense situations such as episodes of panic attack, breathing becomes fast and shallow, leading to a host of symptoms familiar to sufferers of anxiety attacks. These are dizziness, confusion and nausea. By practising the proper way of breathing, you will be able to ease the tension in your muscles, lower your heart rate, improve your blood’s circulation, and restore the sense of peace and relaxation in your body and mind.

There are many options of techniques that could help with the symptoms of anxiety attacks. One is abdominal breathing or deep breathing. In this technique, proper amount of oxygen circulates in your body thanks to your lower lungs which have more room for air than the upper lungs. You can tell whether you are breathing using this method when your abdomen looks bigger when you breathe in and smaller when you breathe out. Once you have mastered this method, you can move on to other breathing techniques that are designed exactly for restoring calm to your body.

Lifestyle changes

Anxiety attacks aren’t always rooted on negative thoughts; they could also be caused by poor habits, demanding schedule, prolonged exposure to stressful tasks, lack of sufficient sleep or exercise, and sometimes even from too much caffeine. The bottom line is, lifestyle is critical to the occurrence of anxiety attacks. If you worry excessively, a self-inventory may be called for. You may also restore balance into your life by finding someone you can talk your problems with, by reducing the amount of stress at work or at home, and by organizing your life so it becomes more enjoyable.

Prescription medications

The most common medications prescribed to patients of anxiety attacks are benzodiazepines, antidepressants, beta-blockers, mild tranquilizers, monoamine oxidase inhibitors, and anticonvulsants. For a comprehensive information regarding prescription medications for anxiety attacks, contact your doctor.

Whichever option you choose to stop anxiety attacks, remember that no amount of medication, lifestyle modification or relaxation technique can heal you overnight. Work is needed so you can fight of the triggers and the sensations that these created. Real cure comes from adopting healthier habits and ways of thinking to eliminate thoughts and habits that have caused the symptoms to appear in the first place.

Til next week
Michael B

Let's not get snotty

Good morning,
How are we today?  Good?  I hoe you're not suffering with a cold like so many are at the moment.  If so, today's blog is a must read for anyone contemplating booking a treatment whilst being unwell.  Every year I strongly urge clients to rebook for when they are better rather than coming in and spreading their germs to me as if and when I catch anything, it means I can't work which equates to zero pennies in the bank. So please take a few moments to read this informative post I found online.  Thanks, and enjoy your week. 

You've got a cold, haven't you? If you don't, the person next to you does.
Doctors have recognised that an outbreak of the common cold has been sweeping across the UK. And it's not just because the temperature has dropped.

Every year, the typical adult will likely get two to five infections; children may well have six to ten. Symptoms vary depending on the time of year, but rest assured there'll be sneezing.
Still, despite commonality, it's good to be prepared, and colds are always different. We can always learn new ways to deal with them.

What's more, this year's seems harder to shake. It's like a 'super cold'. All manner of hot drinks and balms fail to tackle the ailment.
"I’ve had it for three weeks, and I don’t seem to be able to shift it," said one Cambridge office worker. "It doesn’t seem to matter whether I have an early night or not."
While a winter cold is usually borne from the robust rhinovirus, the summer cold is often caused by the somewhat more delicate, but more vicious enterovirus, according to Dr Jen Tan. And it's the latter that is carrying on, apparently.
Dr Tan told the Cambridge News that while the winter cold might be short and violent, the summer one, which we're supposedly seeing the tail end of now, refuses to let go.
Robin Polding, 22, who's studying for a master’s degree at Cambridge University’s Clare College in the History and Philosophy of Science, and whose dissertation is on the history of the common cold, explains why there is still no cure and how treatments used 400 years ago hold good today.

"The reason there’s still no cure for the common cold is because it’s not one single disease, but a number of closely-related viruses," he said.
"Whenever you catch a specific cold virus, your body fights it off and you don’t catch the same cold again, but other colds can still be caught.
"For the same reason, any vaccine or drug that worked against a single virus might not work against any others - and cold viruses are constantly mutating and evolving too."

So what can we do?
- avoid sitting in air conditioned environments for too long, such as offices and airplanes
- disinfect everything, from your mobile phone to your work surfaces at home
- exercise, but avoid anything too rigorous that might harm your immune system
- if you can, avoid too much public transport
- try not to become reliant on medicine, or your body will build up an intolerance
- appropriate clothing
Cure?
the best way to fight colds remains rest, plenty of nutritious food and fluids
- over-the-counter medication is also the best way to go, be it pills, drinks, or powders – whatever works best for you

- unless you're seriously unwell, avoiding the doctor is best, as doctors are already stretched
It’s also important to remember that most coughs and colds, sinusitis, and sore throats get better without antibiotics.
(taken from The Mirror online)
Til next week
Michael B

Don't mess with your body clock

Good morning one and all, while a stiff shoulder and painful right knee has hampered my painting of the landing, I'm pleased to say some progress has been made at home with the remainder of the stair carpet finally being removed.  The whole house echos like crazy but is at last a bare shell ready to have everything done to it before the carpets arrive on the 13th.  At last more progress.

Did you remember to turn your clocks back on Saturday night?  If you haven't then you might find yourself keeping some crazy time now the working week is here again.  As if by magic, I also found this interesting article about listening to our own body clocks whilst going through twitter so I shall leave it here fort you to take a peak at. 

How Messing With Our Body Clocks Can Raise Alarms With Health

Research that helped discover the clocks running in every cell in our bodies earned three scientists a Nobel Prize in medicine on Monday.
"With exquisite precision, our inner clock adapts our physiology to the dramatically different phases of the day," the Nobel Prize committee wrote of the work of Jeffrey C. Hall, Michael Rosbash and Michael W. Young. "The clock regulates critical functions such as behaviour, hormone levels, sleep, body temperature and metabolism."
We humans are time-keeping machines. And it seems we need regular sleeping and eating schedules to keep all of our clocks in sync.
Studies show that if we mess with the body's natural sleep-wake cycle — say, by working an overnight shift, taking a trans-Atlantic flight or staying up all night with a new baby or puppy — we pay the price. 

Our blood pressure goes up, hunger hormones get thrown off and blood sugar control goes south.
We can all recover from an occasional all-nighter, an episode of jet lag or short-term disruptions.
But over time, if living against the clock becomes a way of life, this may set the stage for weight gain and metabolic diseases such as Type 2 diabetes.
"What happens is that you get a total de-synchronisation of the clocks within us," explains Fred Turek,, a circadian scientist at Northwestern University. "Which may be underlying the chronic diseases we face in our society today."
So consider what happens, for instance, if we eat late or in the middle of the night. The master clock — which is set by the light-dark cycle — is cuing all other clocks in the body that it's night. Time to rest.
"The clock in the brain is sending signals saying: Do not eat, do not eat!" says Turek.

But when we override this signal and eat anyway, the clock in the pancreas, for instance, has to start releasing insulin to deal with the meal. And, research suggests, this late-night munching may start to reset the clock in the organ. The result? Competing time cues.

"The pancreas is listening to signals related to food intake. But that's out of sync with what the brain is telling it to do," says Turek. "So if we're sending signals to those organs at the wrong time of day — such as eating at the wrong time of day — [we're] upsetting the balance."
And there's accumulating evidence that we may be more sensitive to these timing cues than scientists ever imagined.
Researchers found that the timing of meals can influence how much weight people lose.
"The finding that we had was that people who ate their main meal earlier in the day were much more successful at losing weight," says study author frank Scheer, a Harvard neuroscientist.
In fact, early eaters lost 25 percent more weight than later eaters — "a surprisingly large difference," Scheer says. Another study found that eating a big breakfast was more conducive to weight loss, compared with a big dinner — adding to the evidence that the timing of meals is important.
Beyond weight management, there's evidence that the clocks in our bodies — and the timing of our sleeping, eating and activities — play multiple roles in helping us maintain good health. And different systems in the body are programmed to do different tasks at different times.
For instance, doctors have long known that the time of day you take a drug can influence its potency. "If you take a drug at one time of day, it might be much more toxic than another time of day," Turek says. Part of this effect could be that the liver is better at detoxifying at certain times of day.
Turek says his hope is that, down the road, circadian science will be integrated into the practice of medicine.
"We'd like to be in a position where we'd be able to monitor hundreds of different rhythms in your body and see if they're out of sync — and then try to normalize them," Turek says.
Whether — or how quickly — this may happen is hard to say. But what's clear is that the study of the biology of time is exploding.
"What we're doing now in medicine is what Einstein did for physics," says Turek. "He brought time to physics. We're bringing time to biology."
The irony, of course, is that this insight comes at a time when the demands of our 24/7 society mean more and more of us are overriding our internal clocks.
Til next week
MB

Perfect Posture?

Good morning one and all, what a lovely warm weekend we've had.  I've been back working in shorts and going on walks in just a t shirt, long may it continue.  In fact I hope it does as have some major painting work to do at home in preparation for (drum roll please).....the long anticipated new stair carpet leading to my treatment room at home.  And, the garage is finally being cleared so I'll be able to make that look at bit more welcoming too!

Now, as a kid were your parents or grandparents always berating you to sit up straight and not to slouch.  I know mine did and I'm aware at times my posture is still not the best when I catch myself in the mirror so I've put together 9 simple ways we can all work on getting that "perfect posture position".

PERFECT POSTURE POSITION

Stand up straight! How many times have we heard this? Yet we still go on typing messages with our neck folded forward. It's time to give up on this bad habit, and we have plenty good reasons to do so.
Physiotherapist Murat Dalkilinc claims that bad posture has serious negative affects on the body. While standing or seated, body posture is a sign of our body's adaptation to stress.

Bad posture could be the main reason behind all soreness and pain. This is caused by the pressure you put on your vertebra. This pressure affects your mood and mental health significantly. According to 2014 Issue of Health Psychology, bad posture can make you sad, angry, irritated, fearful or even sleepy. A small change in your posture could make you feel more energetic and less tired. Definitely worth trying!

If you're standing, your vertebra needs to be supported. Imagine an invisible cross in your body that aligns your shoulders, hips, knees and feet. Hold your head straight and make sure your chin is parallel to the ground.  Move around your arms and shoulders naturally while you're on the go.

If you're seated your neck should be straight. Try not to bend it forward. Keep your shoulders relaxed and your arms close to your body. Adjust your knees to reach the right angle and your feet should touch to the ground.

9 things to try to improve your posture

1. Adjust your computer screen to be at eye level
2. Make sure every part of your body is supported, using ergonomic aids to support elbows & ankles
3. Sleeping on your side is god for your posture, supporting the body with a pillow under the neck and between the legs.
4. Wear flat shoes that have a bit of bounce in them when you walk such as cushion soled trainers
5. Use headphones when using your mobile
6. Move about as much as you can during the day, trying to not stay in one position for extended periods.
7. Carry your stuff around that you need daily in a rucksack that is hung off your back with straps over both shoulders
8. Similar to no.6, don't sit around all day, MOVE.  Even short 5 minute walks several times a day can be beneficial
9. Perform some sort of exercise everyday.

That's it for another week
Michael B

Grab some beauty sleep

Morning folks, not long now til we have to turn the clocks back an hour whereby the only benefit to me is, for one night only, we get an extra hour in bed.  Apart from that, how many hours a night do you actually get and do you notice the difference if this amount is increased or decreased for whatever reason?
It's a known fact that sleep can have a major impact on everything from your weight and mood to your ability to function like a normal human being. Now, a new study  suggests that lack of sleep can, in fact, have an effect on your appearance—beyond the obvious dark Alice Cooper-esque black circles.
For the study, researchers from The Karolinska Institute recruited 25 students (male and female) to participate in a sleep experiment. Each person was given a kit to check how much they slept through the night and was instructed to monitor two good nights of sleep (sleeping 7-9 hours) and two bad nights of sleep (sleeping no longer than 4 hours max).
After each recorded night, researchers took pictures of the students and showed them to another group of people who were asked to analyse the photos and rate each student based on attractiveness, health, sleepiness, and trustworthiness. As expected, people who were sleep-deprived ranked lower on all counts. The group also said they'd be less likely to socialise with the students who got less sleep.
"Findings show that acute sleep deprivation and looking tired are related to decreased attractiveness and health, as perceived by others," the study authors conclude. And the fact that one might want to avoid contact with a "sleep-deprived, or sleepy-looking individuals" is a strategy that makes sense, evolutionary speaking, the researchers explain, since "an unhealthy-looking face, whether due to sleep deprivation or otherwise" signals a health risk.
As Gayle Brewer, Ph.D., a psychology expert not associated with the study explained to the BBC, "Judgement of attractiveness is often unconscious, but we all do it, and we are able to pick up on even small cues like whether someone looks tired or unhealthy."
Of course, "most people can cope just fine if they miss out on a bit of sleep now and again," lead researcher Tina Sundelin, Ph.D., told BBC. "I don't want to worry people or make them lose sleep over these findings."
The study sample size was small and there's still a lot more research to be done when it comes to determining how important those 7-8 hours of sleep really are, but we can always get behind another reason to catch up on some much-needed zzz's. So for now, try your best to avoid those lost hours of mind-numbing Instagram scrolling before bed—and get some damn beauty sleep.
Til next week, take care
MB

Embrace getting older

Morning, what a great response I received after last week's edition regarding scented candles and their potential to harm our health, thanks to everyone who responded.

I am writing this on a beautiful Sunday morning, the patio doors are open, in the distance I can here the tannoys as the marathon begins down the Embankment.  Due to the road closures for it and the fact I am as stiff as a board after a fitness convention yesterday in Sheffield, I'm spending the day catching up on stuff.  No I'm not feeling my age, just being sensible after a pretty full on week of classes, I was stiffened up before I even hit the road to Sheffield hahaha, which segue ways nicely to todays topic of embracing getting older.  If you're like me, you're determined to keep going like you're still 18!  

The realisation that you are getting older can come in waves.

You watch movies and point to the actors, saying: “She’s dead. Oh, he’s dead, too.”

Your parents move to a retirement complex they call God’s waiting room.

You hear more snap, crackle and pop in your joints than in your breakfast cereal.

In society, youthfulness is glorified and getting older is cast as something to avoid, but as your age increases, your quality of life does not necessarily have to decrease.

What is ‘old’?

Most people wouldn’t say that a 38-year-old qualifies, but once you pass the median age of 37.8, you may statistically be considered “old"! OMG!!!

Studies show that people start feeling old in their 60s, and a survey found that nearly 3,000 respondents said 68 was the average age at which old age begins.

Daniel B Kaplan, an assistant professor of social work at Adelphi University in Garden City, N.Y., said in an email that living to an advanced age was a relatively recent achievement.

“The average human life span gained more years during the 20th century than in all prior millennia combined,” he wrote, adding that the average life expectancy in the United States is 79.1.

Neurologist Dr Devi says your outlook on life can make all the difference, by being more positive will increase your chances of living longer.  

Dr. Devi said a patient who died at 101 had told her to try to have a friend “from every decade of life.” He had befriended an array of people, including Dr. Devi’s daughter, who was 12 at the time.

Having friends from multiple generations can help head off the loneliness that can come when others move, die, get sick or are no longer mobile.

“It speaks to an antisegregation of the aged, maintenance of community, as well as keeping in touch with modern advances to prevent being accused of being an old fogey,” she said.  

Many of the problems that adults face as they get older are unrelated to the normal part of ageing. The quality of your later life is partly under your control. Choices about lifestyles and behaviours can influence the effects of so-called secondary ageing.

Exercise and proper sleeping and eating habits will help your physical health, which will benefit your mental and cognitive health.  

We should prepare for the later stages of our lives as we would starting a family or helping a child gain independence.

Seek financial advice to help adapt to changes in income and plan for the costs of health care or for having to go into a home.  With recent changes by the government into how much money people are allowed to retain before receiving free care home places, this might be the time to look into it.  Discuss with your family and friends what you expect from old age and what type of lifestyle you desire.  

Embrace the positives

Older adults are generally happier and less stressed and worried than middle-aged and young adults, Mr. Kaplan wrote.

Although there can be declines in health and income, “the vast majority of older adults enjoy improvements in the emotional aspects of life” because they are more focused on positive information, he wrote.

The reality of ageing was not as bad as stereotypes would suggest.

While you might not be able to do all the things you once did when you were younger — he advises against playing tackle football with teenagers, for instance — there are ways you can compensate by finding other activities that are rewarding.

Find something to embrace in improving whether it’s golf, cycling, cookery. Mr. Ludwig suggested focusing on helping others, especially younger people.

Remember, too, that you are not the only one feeling sore or slowing down, he said.

“There are millions of people waking up with those aches and pains,” Mr. Ludwig said. “What is the alternative to ageing? It’s dying young.”

Reject ageist attitudes

Though it is true that as we age, we may gain some weight and lose some of our faculties, become forgetful at times, it is no reason to give in to stereotypes about older adults.

Myths about older people — that they are disconnected or grumpy (me haha) — are perpetuated in the news media and our culture. Advancements in technology have accelerated the stereotype that older people can’t keep up, Mr. Ludwig said.

Leslie K. Hasche, an associate professor at the University of Denver Graduate School of Social Work, said she supported AARP’s “Disrupt Aging” initiative, which seeks to counter social and cultural myths about what it means to be old.

“Too often, the myths create barriers or limits, which get in the way of older adults staying connected or pursuing what is meaningful to them,” she wrote in an email.

Various milestones — birthdays, changes in careers and the deaths of siblings and peers — are reminders of the passage of time, but you should not lose focus on finding meaning and quality in life, Mr. Kaplan wrote.

“For many people, old age creeps up slowly and sometimes without fanfare or acknowledgment,” he wrote. “While most people enjoy relative continuity over the decades, being able to adapt to the changing context of our lives is the key to success throughout life.”

Definitely plenty there to digest

MB

HOW HEALTHY ARE YOUR CANDLES?

Good Morning one & all,

Hands up, who uses scented candles?  What do you use them for?  A nicely scented room?  For relaxation?  Have you even considered potentially damaging to health?  A candle?  Come on!!!! That's what I thought until hearing someone at the gym explain that she'd had to take her doctor to her gp with very laboured breathing, coughing and sore throat.  The child was given medication to help alleviate the problem.  The mother considered what could have set this condition off.  She noticed that her daughter only started to have problems when she was sat in the front room and when the Yankee candles were lit.  After a bit of research she discovered that she was in fact making her daughter's health poor by lighting them.  And why was this?  The production of formaldehyde!!!



New research has discovered that an ingredient called limonene that helps give the candles their scent is to blame.  Now limonene in its natural state is very safe, it is found in cleaning products and added to foods but when it comes into contact with the air alters and becomes formaldehyde.  Research showed that levels of limonene in candles was 100 times greater than had been previously thought.  add to this the fact that our homes are now more airtight, what with double glazing etc, there is a lesser chance of the gas escaping our homes.  The longterm effects of being exposed to high levels of formaldehyde is unknown.  What is known that it can be formaldehyde by itself can be a cause of cancer.

Aside from opening a window when the candles are lit (defeats the object I agree) is to introduce some plants into the home that reduce formaldehyde levels.  These include Ivy, Geranium, Lavender, & ferns.

til next week