Your skin is the largest organ in your body. External issues may be a red flag that something is wrong within.
While sheet masks and bottled serums may have a certain soothing and aesthetic allure, a good skincare routine may not be enough to soothe your body’s complex systems.
High levels of cortisol can jumble up the signals your nerves decide to send, leading to anything from fine lines to an outbreak of hives.
While this correlation between skin and stress has been known since ancient times, recent studies showing a deeper connection only date back a few years.
And while your skin care products or diet can cause skin concerns, stress should also be taken into account — especially if a rash develops out of the blue or lasts long after you’ve tried almost everything.
We’ve rounded up eight proven ways that hormonal, physical, and mental stress affect your skin. But, more importantly, we also come up with what you can do about it.
Do you have any tips on how to be healthier and happier as you age?
It seems like these days, everyone talks about aging and how to do that without facing all the side effects, such as feeling ill, tired, or unhappy. While dreading some saggy skin or wrinkles is not that big of a deal, there’s actually a lot more when it comes to aging well.
Basically, everyone who’s over their mid-40s thinks about how to age gracefully, enjoy, and live their best life. Beautifully aging isn’t about making huge lifestyle changes, copying younger people’s habits, or trying to look and act like a 20-something. It’s about doing things that make you happy and having the physical and mental strength to fully appreciate it.
It may sound like a cliché, but you can actually improve yourself with age if you properly take care of yourself. Keep reading along with us to find out what the best 8 things you can do to age gracefully are!
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1. Take care of your diet
We hate to admit it, but if you want to age beautifully, the first thing you should pay attention to is your diet. According to The Dietary Guidelines for Americans, you should consume lean proteins, such as beans and fish, a lot of fruits and vegetables, nuts and seeds, whole-grain cereals, rice, a bit of pasta, yogurt, cheese, and milk.
Food can affect the way your skin looks and also the way you feel, so it’s important to take good care of what you put inside of it. Trust us, we love eating chocolate, cake, ice cream, chips, and junk food in general, but it’s best to try and consume them once a week tops.
Another thing you should do is to keep your salt intake to a minimum in order for your blood pressure to be down and at a normal level. It might be hard at first, but after a short while, your taste buds will change, and you won’t feel the need to add any extra salt to your food.
2. Say goodbye to stress
There’s never a good time to welcome stress into our lives, but if you want to age gracefully, you should learn (if you don’t know that by now) how to stay calm in every situation. Stress is messing with your body in different ways, from premature aging and lots of wrinkles to a higher risk of getting heart disease.
We know it’s easier said than done, and it feels like everyone’s middle name is stress nowadays, but there are a few techniques you can try to keep this annoying feeling at bay: having an exercise routine, doing yoga, meditating, trying breathing exercises, getting enough sleep through the night, and talking to someone.
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3. Be active
If you’ve never had a workout routine when you were younger, don’t worry, it’s not too late to start one now! There are many benefits of physical exercise, such as sleeping better, having more energy, being happier and more relaxed, keeping stress at bay, improved blood flow, and so many other things.
If you want to age gracefully, you should take care of your body from the inside out, which means that you have to put in the work! Moving your body will help your skin look better, more toned, and firmer, so you shouldn’t neglect to prioritize it!
You can take long walks, jog, try yoga, find hiking or a biking trail and spend time outside, or try some strength training exercises, such as squats, lunges, and pushups! If you want to run after your grandkids, you’ll need a lot of strength and resistance to keep up with them!
4. Find a new hobby
…If you need an extra push on why you should pick up a new hobby, here it is!
Gracefully aging means happiness, comfort, and confidence, and a new hobby might give you all of these! Finding a new hobby you absolutely enjoy will help you maintain a purpose in your life, and it will keep you engaged and entertained.
Several studies have discovered that senior people who are engaged in different hobbies, leisure, or social activities are more confident and joyful, can live longer, and have fewer depression symptoms.
5. Go to your doctor
It’s always better to prevent something rather than treat it, so your health should always be your first priority! Going to the doctor for a regular check-up will help them find issues early or before they even start developing.
Your age, background, lifestyle, existing health issues, and family history are things that can influence the frequency with which you should enter the specialist’s office. Ask your doctor how often you should go in for usual tests, and don’t be afraid to go there anytime you notice any concerning symptoms!
6. Give up smoking and limit alcohol intake
We know that some celebrities make smoking and drinking seem like something fancy and glamorous, but the reality is nothing like that! A lot of studies have discovered that cigarettes and alcohol are one of the main factors that cause premature aging. And moreover, they can increase the risk of diseases.
We know it’s hard to quit smoking, but it’s not impossible at all! And if you have a hard time knowing how much you should drink on a daily basis, we are here to help you out. Experts say that a drink per day is enough for a woman, while men shouldn’t consume more than 2 drinks daily.
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7. Get your Zzz’s in
People who make it a priority to age gracefully make sure that they get at least 8 hours of sleep per night. That’s because when you’re sleeping, your body has the chance to relax, wind down, and repair itself.
And if you need more reasons why you should neglect your resting period, here they are: getting enough Zzz’s in will help reduce depression, stress, and inflammation, improve concentration and focus, lower the risk of obesity, and makes your heart stronger.
…Moral of the story? Get enough sleep!
8. Don’t neglect your oral care
Neglecting your teeth not only ages your look and your smile but also puts you at risk for several health issues, including gum disease. Even though this might not seem like such a big deal, the truth is that if you don’t treat it, gum disease can lead to bacterial pneumonia, heart disease, and even stroke.
You should brush your teeth daily, both in the morning and before sleep, and use dental floss and mouthwash every night. A trick we’ve learned at the dentist is that you should wait at least 30 minutes after eating to brush your teeth.
That’s because the digestive process starts immediately after you’ve had a bite, and if you brush your teeth during that time, it might affect your enamel. In addition to that, you should go to your dentist every 6 months for a regular check-up. That will help them spot if there are any infections, nutritional deficiencies, and other types of issues.
…When was the last time you went to the dentist?
CONCLUSION
Remember that in order to age gracefully, you have to take care of your body from the inside out, which means going to the doctor for a regular check-up, eating healthy and nourishing foods, drinking plenty of water, having an active life, quitting unhealthy habits, such as smoking and drinking, and sleeping enough every night.
There’s no quick fix for aging, but making small changes every day will help you make sure that you’ll reach your best version of yourself!
Our health should always come first, and many things you might not think of can deteriorate it in time. The brain especially, is one of the most important parts of our body since it’s responsible for most functions in our body, such as breathing, muscle control, and so on.
Many studies have shown that by making better choices, we can enhance our cognitive performance and minimize our risk of developing dementia and other age-related issues. And even though aging is something we can not avoid, there are some things we can do to make this process easier and keep ourselves healthy for as long as possible.
Did you know that our brain also needs exercise? Training is not only for your body, but mind as well. Mentally challenging activities, such as puzzles, crosswords and so on, can help keep your mind alert and healthy. Reading, singing or other hobbies you might have, also count as exercise, so make sure you do them more often.
And to keep your brain healthy for as long as possible, here are 8 things you should avoid.
1. Lack of sleep
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Sleep deprivation makes it difficult for the brain to function correctly. If you’ve ever misplaced your keys and can’t remember where you put them, you’ve most likely experienced momentary memory loss due to a lack of sleep. Of course, this may happen now and then without having anything to do with sleep, but memory loss is a frequent manifestation of sleep deprivation and can cause cognitive problems.
Certain cells will die when you don’t get enough sleep, making it difficult to recall stuff. Sleep problems or interruptions can also cause psychological problems. So make it a priority to get your 7 hours of beauty sleep every day.
2. Sugar excess
Sugar is included in almost all of our foods and beverages, whether we realize it or not. Processed sugar intake is known to impair the brain’s and body’s ability to absorb proteins and nutrients. Nutritional deficiencies and brain diseases such as poor memory, learning difficulties, restlessness, and anxiety can result from inadequate nutrition.
When going to the grocery store, make sure you check the label and avoid products with high amounts of sugar. And don’t forget that sodas and sweets are your biggest enemies! A bottle of coke can have more than 10 spoons of sugar, so you might want to rethink your decision when you add a large coke to your meals.
3. Smoking
We all know that smoking is not good for your health at all, and most times you might associate it with lung cancer, but to no surprise, that’s only one of the diseases you can develop from this unhealthy habit.
Cigarettes contain a variety of harmful compounds, many of which have negative effects on the brain. Many studies have shown that smoking tobacco causes harm to the neuronal function and cellular membranes in the midbrain. Fine and general motor capabilities, as well as coordination and balance, are all affected by these.
Breaking habits is not for the weak, so don’t be too harsh on yourself if this takes some time. The good thing is that the human body is extremely robust, and most of the harm produced by smoking may be fixed in a short period of time.
4. Lack of exercise
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Most of us neglect the importance of physical exercise, or just do it to achieve the desired looks, and forget about the health benefits it brings us. Well, now it’s the time to change that and here’s why.
Regular physical activity and staying healthy lowers blood pressure while also increasing blood flow and the formation of blood vessels that deliver oxygen to the brain. Living a healthy lifestyle via exercise can help preserve your nervous system by decreasing your diabetes risk. Not only that, but moving your body can also make you happier, due to the endorphins your body releases.
So what more do you need to start exercising?
5. Drinking alcohol
Alcohol affects judgment, as we all know. But few people understand, unfortunately, how much alcohol might influence your cognitive performance. The higher the alcohol percentage, the higher the amount of neuronal cells you will lose.
If you have trouble concentrating or memory problems, you should know that these are signs of a damaged brain. And it is strongly linked to alcohol consumption.
Information is stored during the REM sleep phase of the brain sleeping pattern. When we consume even a modest quantity of alcohol, our REM sleep is disrupted, making it difficult to recall new information. Even information gained just days before drinking alcohol might be lost, implying that drinking alcohol can lead people to forget information they previously understood.
Over time, alcohol can seriously have an impact on your memory and not only, so it’s better to skip it when you can.
6. Too much stress
I think we can all agree that life can get pretty stressful from time to time. And the more responsibilities we have, the more pressure we have on our shoulders.
But stress itself is not actually the problem, but the excess of cortisol in the brain and it can cause some serious damage over time. Even though cortisol is a healthy hormone in small proportions, too much of it can affect the neuronal performance. Many studies have demonstrated the harmful effects of chronic stress.
When stress exceeds your ability to manage, it disrupts brain function and causes you to feel gloomy, depressed, irritated, restless, and sleepless. If you experience some or all of these feelings frequently, it’s important to seek counseling or remove yourself from stressful situations.
It can cause synapse function to be disrupted, resulting in a lack of sociability and withdrawal from social contacts. Stress can damage brain cells and possibly shrink it’s size. The prefrontal cortex, which is important for cognitive performance, contracts as a result of chronic stress.
So remember this next time you put too much pressure on yourself!
7. Not eating breakfast
You may have heard that breakfast is the most important meal of the day, and it’s true. But why? Well, this is because in order to perform at its optimum, our brain need the right nutrition at the right time. Because of our fast-paced lifestyles, many of us postpone or skip breakfast in order to save time in the morning.
This results in a lack of sugar and nutritional intake to the brain. To operate, the brain requires glucose. A poor diet can have negative impacts on the nervous system in the long run, such as brain cell loss. On the short run, skipping breakfast can make you feel extra tired. Making a habit out of starting the day on an empty stomach will have a negative impact on your metabolism and brain.
More than that, a study showed that people who skip breakfast on a daily basis are more likely to develop brain hemorrhage by 36%. So think twice before you make the decision to skip breakfast!
8. Working when sick
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Yes, you can bring this up to your boss next time you’re not feeling well. When experiencing intense stress, the immune system does not perform at it’s best, which makes it more likely to become ill. If we continue to work when unwell, the brain’s effectiveness is sure to suffer significantly. This will only make things worse.
When we are sick, our brain and bodies are already working overtime to combat the virus. Working while sick will simply add to the stress. So take a pause, unwind, and give your body the rest that it desperately needs.
So if you care about your health and want to maintain your body young for as long as possible, you should definitely avoid or at least reduce the unhealthy habits listed above, together with giving your brain some additional vitamins for increased performance.
Which of these thing do you do regularly? Don’t forget to share your thoughts and experiences in the comment section below!
And if you found this article helpful and want to find out more about your body and the signals it sends you on a daily basis, make sure to check out: 8 Signs of a Heart Attack Seniors May Feel.
…Did you know that there are certain foods that can induce anxiety?
Several studies have discovered that there is a connection between the food we eat and our brains. Besides always being told to include healthy foods in our diet if we want to achieve certain fitness goals, we can say that food can influence our mood as well.
For instance, there are many people who experience a lot of anxiety when they consume too many processed foods, such as chips, candies, pastries, fried food, or high-fat dairy products. The more you eat those, the more anxious you’ll get.
The problem is that you don’t notice that anxiety can be impacted by your diet, so you keep on eating plenty of junk food in order to calm yourself.
…Have you ever felt anxious and had no idea why?
It might be time to take a look at your diet and see if some of the foods you eat are actually a trigger for anxiety. In today’s article, we’ll talk about the foods that will balance your hormones and those that make your body go crazy. Here they are:
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1. Omega-3 fatty acids
We tend to go to doctors and ask them for advice and medications when we feel different types of things, such as anxiety. But the easiest solution could actually be in plain sight: the food we consume on a daily basis.
Both nutritionists and doctors are starting to learn and understand more about the role that foods have in our lives. There are certain nutrients that are key ingredients for a healthy and happy brain, as many experts suggest.
We’ve heard many times that we have to pay attention to all the nutrients food contains, rather than other types of information, such as calories.
Of course, you still need to be in a caloric deficit if you want to lose weight, but if you want to keep your skin and hair glowing, your brain healthy, and your anxiety at bay, you should definitely get those nutrients in.
In conformity with Melissa Reagan Brunetti, clinical nutritionist and health coach, dietary patterns and nutritional deficiencies can affect brain chemistry and can mess with the formulation of neurotransmitters. These are chemicals in your brain and are responsible for your mood and appetite.
Several studies have discovered that omega 3 fatty acids are great for reducing anxiety and helping your brain function properly.
You can find this amazing nutrient in foods such as wild salmon, mackerel, tuna, herring, sardines, chia seeds, flaxseed, walnuts, soybean oil, flaxseed oil, and canola oil.
2. Water
The easiest thing you can do to make sure you keep anxiety at bay is to drink water throughout the day. Even though there is no clear connection between these two, many experts believe that being dehydrated can interfere with your mood.
They say that you feel the thirst sensation when you’re actually 1-2% already dehydrated. When you feel that, it means that your body is already battling with mood swings and the way it performs.
The best way to avoid this is to keep a water bottle with clean H2O next to you and sip throughout the day. If you have a hard time drinking it, you can add fruits and vegetables to make it taste better.
Lime, mint leaves, berries, oranges, cucumbers, lemon, ginger, and even cherries are great if you’re craving something sweet, delicious, and healthy, that won’t give you anxiety like sugary drinks usually do.
…Do you have a favorite infused water recipe? Tell us in the comments down below!
3. Antioxidants
A diet high in antioxidants is very beneficial for reducing anxiety and also the risk of several diseases, such as cancer and heart disease. Antioxidants scavenge free radicals that are inside your body cells and prevent or reduce the impact caused by oxidation.
Besides that, antioxidants are great for fighting against oxidative stress and protecting your brain. This type of stress (free radicals) can lead to inflammation in your body, which can further damage neurotransmitter production.
In order to get all these benefits, you should add certain foods, such as spinach, kale, red peppers, green tea, broccoli, carrots, sweet potatoes, avocado, strawberries, Brussels sprouts, squash, almond, and sunflower seeds into your diet.
In addition to that, several nutritionists suggest that you should also consume foods that are high in selenium, such as turkey, halibut, grass-fed beef, Brazil nuts, eggs, and chicken.
Zinc is another type of antioxidant that is great for keeping your mood in check. A great source of this mineral is cashew nuts. Try incorporating these foods into your diet and you’ll notice yourself saying goodbye to anxiety.
And if you want a boost of energy and awareness, but it’s too late in the day to drink another cup of joy, you can drink a delicious tea instead, such as ginseng and green tea.
On the other hand, chamomile, skullcap, and kava are great if you want to feel calm and have a good night’s sleep. However, keep in mind that kava tea can interact with antidepressant and anti-anxiety meds, so have a chat with your doctor before you consume it.
Besides that, this tea is so relacing that if you drink too much of it, it might mess with your ability to drive, as some studies say.
5. Probiotics
Another way to keep your anxiety at bay is to eat foods that contain a lot of probiotics. These are microbiomes that naturally live in your body.
Scientists say that you can find both good and bad bacteria in your body, so every time you get an infection, it means that there are more bad bacteria compared to the good ones, which knock your immune system out of balance.
Good bacteria are responsible for getting rid of bad bacteria, helping your body return to its normal state. Eating foods that contain probiotics is a great way to add more good bacteria to your body, while also working on reducing anxiety effects.
Probiotics are a great help in producing neurotransmitters, such as dopamine, GABA (gamma-aminobutyric acid), and serotonin, which are all known for playing a major role in moods.
Several studies have discovered that probiotics can prevent and even treat your anxiety. Make sure to add certain foods into your diet, such as kefir, yogurt, and sauerkraut if you want to keep your anxiety away from you.
6. Tryptophan
Many people think of tryptophan as a nutrient found in turkey, which makes them sleepy after eating on Thanksgiving Day. In reality, tryptophan is actually an amino acid that is essential for your body in order to regulate sleep and mood swings.
You can find this nutrient in several types of food that are high in protein, such as meats, nuts, eggs, beans, and seeds. Protein and tryptophan are great for the production of the neurotransmitter dopamine, which can help stabilize your moods.
In addition to that, a small study has discovered that people who consumed a food bar rich in tryptophan said that they experiences fewer anxiety symptoms, compared to those who ate a bar that didn’t contain tryptophan.
However, researchers need to perform more studies in order to find a clear connection between this type of nutrient and anxiety.
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7. Magnesium
If you want to feel relaxed and also focused so that you can complete all the tasks you have in a day, magnesium is a great mineral for you.
Many studies have discovered that this healthy chemical can work as a blood-brain barrier, which doesn’t allow stress hormones to enter your brain.
You can get your daily dose of magnesium by eating greens, such as Swiss chard and spinach, avocado, legumes, nuts, and seeds. You can also talk to your doctor about getting some magnesium supplements that you can take every day.
8. Foods rich in Vitamin B
According to Harvard Medical School, vitamin B is a great ally when it comes to anxiety, energy levels, cell metabolism, and brain functioning.
A study from Australia discovered that workers who were very stressed and were given a high dose of vitamin B felt less anxious after 3 months.
Another study that had impressive results is one from the University of Miami, which discovered that adults who were diagnosed with depression and took a vitamin B complex had fewer depressive and anxiety episodes after only two months.
You can get your daily dose of vitamin B by taking supplements, or by eating certain foods, such as almonds, beef, avocado, leafy greens, legumes, eggs, and seafood.
Avoid These 6 Foods If You Don’t Want To Trigger Your Anxiety
1. Processed foods
Every single doctor and nutritionist out there will tell you to eliminate the majority of processed and high-sugar foods from your diet if you want to have a healthier body and a clearer mind.
Eating too many refined carbs and sugars will cause a spike in your blood sugar, which won’t last for too long. This means that you’ll get a burst of energy for a short period of time, but soon enough you’ll feel even more tired than you previously were.
A study from Columbia University discovered that the more sugary foods and refined carbs women ate, the higher their risk for anxiety and depression was.
Even though it might sound extreme, refined carbs and sugar can be seen as drugs. The more you eat them, the more you want to consume them. The same rule applies when we talk about fried foods and processed meats as well.
They might have a good taste, but these foods are responsible for creating inflammation in your body and they can also be linked to several problems, such as heart disease and mental health issues.
If you still want to eat these types of foods, you can consume them in moderation, only once a week, or you can look for the healthier versions online and cook them yourself.
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2. Caffeine
If you’re one of those people who can barely keep their eyes open until they’ve had their cup of joe in the morning, this might be okay for you. But if you rely on caffeine to get you through the day, you need to know that too much coffee can actually make your anxiety worse.
That is because caffeine acts as a stimulant for the nervous system, which will increase your blood pressure, heart rate, and body temperature. Several studies have discovered that drinking too much coffee in a day can make you feel jittery, shaky, sweaty, and nervous.
If you have severe anxiety and you drink too much caffeine in a day, whether it’s coffee or energy drinks, you have a higher risk of having a panic attack.
There are many people who said that they felt a strong pain in the left part of their chest after drinking two cups of coffee and an energy drink. The pain was so acute, that they couldn’t breathe properly or move their bodies.
In addition to that, too much caffeine can reduce blood flow to the brain by 27% and it can also mess with your sleep schedule, which is important for your brain, physical well-being, and mental health.
Besides limiting your caffeine daily intake, make sure you also don’t overindulge in dark chocolate (stick to maximum 2 squares a day).
If you love coffee as much as we do, but you don’t want to feel jittery and sick throughout the day, you can switch your second cup of joy to decaff. This way, you’ll have the taste that you love, without inducing anxiety and or triggering inflammation in your body.
3. Alcohol
There is nothing wrong with drinking a glass or two of booze on special occasions. Just make sure you don’t overdo it!
Alcohol might make you feel a little frisky and funny at first. But after too much of it, you are more likely to get anxious and even experience symptoms of depression.
And that is not all! Several studies have discovered that people who are diagnosed with a social anxiety disorder (SAD) are more likely to develop alcohol dependence.
In conformity with the Anxiety and Depression Association of America, 20% of patients with SAD also suffer from alcohol dependence or abuse.
Many people believe that drinking a glass or two will help them calm their nerves. But in reality, booze is actually dehydrating and causes spikes and dips in blood sugar.
As a result, your brain doesn’t function the way it’s supposed to, leaving you to feel anxious and sad. Furthermore, in order to cope with all of these, you might be tempted to drink more, but it’s not a good idea, since it’s a vicious cycle.
According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much can cause changes in the brain’s neurotransmitters, which might trigger all the symptoms we’ve previously talked about.
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4. “Light” dressing
You might think that the word “light” means that it won’t do any harm to your body, right? Unfortunately, they contain ingredients that are just as bad as the “normal” products.
The light versions are usually made with artificial sweeteners that can make your body crave more and more of them. In addition to that, these dressing are also linked to depression and anxiety.
The best thing you can do in a case like this is to check the ingredients list, or even better, try to make your own dressing at home from scratch. It will be a lot healthier for you and it’ll have a great taste you’ll enjoy!
5. Frosting
…You might think it’s because of the sugar, right? Yes, but that’s not all.
It might be delicious, but the frosting is full of sugar and trans fats that are completely unnecessary for your body. They are also called “partially hydrogenated oils”, and you can find them in pizza dough, crackers, cookies, and fried foods.
You can always make your own frosting at home, using natural and nutritious ingredients. We are sure that your body will be a lot happier if you do so!
6. Ketchup
Ketchup might seem healthy, given the fact that it contains mostly tomatoes, but it also has impressive amounts of sugar. Four grams per tablespoon, if you want to know the exact number.
As we’ve previously said, if you buy the “light” version of it, it doesn’t mean that it’s necessarily healthier for you. Those fake sugars will only make you even more tempted to keep eating and they are also linked to depression and anxiety.
Instead of consuming ketchup, you can try and prepare tomato salsa at home. This way you’ll get to control the number of ingredients you put in and it will be even more delicious than the one you buy from the grocery store. If you’re in the mood for something spicy, add a bit of cayenne pepper.
…If you enjoyed reading this article and you are curious to know more about health and wellness, give this one a go: 10 Things Sugar Does to Your Body!
The words “anxious” and “depressed” are commonly used in general conversation. Anxiety and sadness are both common feelings that emerge in reaction to high-stakes or possibly dangerous events (in the case of anxiety) or disappointing, miserable conditions (in the case of depression).
The link between these emotions—and the clinical problems that go along with them, such as anxiety disorders and mood disorders—is complicated and distinctive.
Anxiety can lead to avoidance and isolation in certain people. Isolation can lead to a lack of joyful experiences, which can contribute to a depressed mood.
Others may experience feelings in the other direction. Feeling sad may sap one’s vitality for activities they normally like, and attempting to re-engage with the rest of the world after a long absence can be nerve-wracking.
Understanding the differences between the two emotions and determining the severity of the problem will help in determining how to improve your mood.
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The Relationship Between Anxiety and Depression
Both anxiety and depression share a biological basis. Changes in neurotransmitter activity are implicated in long-term anxiety or depression, such as that experienced by people with clinical anxiety and mood disorders. Low serotonin levels and other brain chemicals like dopamine and epinephrine, are considered to have a role in both.
While the biochemical roots of both issues are identical, anxiety and depression are experienced differently. In this sense, the two states may be viewed as two sides of the same coin.
Anxiety and/or depression can occur sequentially (one after the other) or concurrently. When anxiety and mood issues reach the clinical diagnosis threshold at the same time, the particular illnesses are referred to as comorbid conditions.
Mental Differences Between Anxiety and Depression
Anxiety and depression each have different psychological characteristics. Their mental markers (symptoms or manifestations of the disorder) differ.
Mental Markers of Anxiety
People who suffer from anxiety may:
Be concerned about the immediate or long-term future
Have racing, uncontrolled thoughts of things going wrong
Avoid circumstances that may induce worry so that sensations and ideas do not consume you.
Consider death in the sense of fearing death as a result of the perceived threat of bodily symptoms or predicted harmful results.
These mental signals might differ depending on the nature of the anxiety. A person suffering from generalized anxiety disorder (GAD), for example, maybe concerned about a wide range of topics, events, or activities.
A person which suffers from social anxiety disorder (SAD), on the other hand, is more likely to be afraid of unfavorable appraisal or rejection by others, as well as to be fearful of meeting new people or other socially stressful circumstances.
Obsessions are irrational ideas or mental urges (often with a magical character) that go beyond ordinary concerns. They are the most common mental manifestation of anxiety in patients suffering from obsessive-compulsive disorder (OCD).
Mental Markers of Depression
People suffering from depression may:
Be pessimistic, believing that nothing good will happen in the future for oneself, others, or the world.
Believe that it is pointless to try to think or feel differently because of this hopelessness.
Have a sense of worthlessness, as though who they are or what they do is unimportant.
Consider suicide because of a constant perception that life isn’t worth living or that the individual is a burden to others. Suicidal thoughts might be more particular in situations of moderate to severe depression.
These sorts of thoughts are prevalent in major depressive disorder (MDD) throughout most of the day and, sometimes, for weeks on end. If a person’s mood swings between very low and very high, he or she may have bipolar disorder. The style of thinking described above is likely to define a low mood state in any version of a mood illness.
Physical Differences Between Anxiety and Depression
The physical symptoms of anxiety and depression can be tiring for the person suffering from them.
Physical Signs of Anxiety
The physical condition of anxiety might be described as heightened alertness in general. Some of the signs of anxiety are down below:
Difficulty getting or keeping asleep owing to racing thoughts or other physical symptoms
Difficulties concentrating as a result of excitement or racing thoughts
Dizziness
Discomfort in the intestines (e.g., nausea, diarrhea, or constipation)
Muscle tension
Shortness of breath
Sweating occurs, heart rate, and blood pressure are all higher.
Physical Signs of Depression
Depression is essentially defined by changes in normal physical processes from baseline, such as:
Difficulty concentrating, focusing or remembering things because of ruminative thinking processes or other physical signs
Physical achiness without reason
Sleeping way more or much less than normal owing to ruminative mental processes or poor energy
Lack of energy
Loss of appetite or a considerable rise in hunger
Moving or speaking at a slower pace than normal
Symptom Severity
It isn’t uncommon to feel down or anxious for a short time, especially in reaction to specific life circumstances (For example, the death of a loved one, the diagnosis of a physical disease, the start of new work or a school, financial difficulties, and so on).
Symptoms must be persistent (typically for many months) and debilitating to reach the diagnostic threshold of an anxiety disorder.
To determine the intensity of your symptoms, do the following:
Ask yourself some crucial questions regarding how much your symptoms interfere with your day-to-day functioning. You might also ask trustworthy friends and family members whether they’ve observed any changes in you or your conduct, and if so, what they’ve noticed.
Learn about the usual manifestations of mild, moderate, and severe depression or anxiety.
Be sure to track your psychological and physical symptoms for a week or two to acquire an accurate picture of mood and anxiety changes.
Treatment for Anxiety and Depression
Even if you’ve determined that your anxiety or mood problem is minor, it is still worthwhile to work on. Consider how much it’s interfering with your life and how it is interfering in what ways to identify what kind of therapies would be beneficial.
Self-Help Approaches
If your symptoms are minor and ebb and flow, or if you have already had formal treatment and are concerned about recurrence, self-help approaches might be a good place to start.
Self-help books and phone applications that adapt evidence-based psychotherapies or provide a means to practice skills that target a symptom are examples of these techniques (such as mindfulness meditation for anger or anxiety).
Psychotherapy
There are several sorts of talk therapy for those suffering from depression and/or anxiety. The treatment method for anxiety and depression in organized psychotherapy, such as cognitive-behavioral therapy (CBT), might differ slightly.
CBT will teach you how to work with problematic thought traps for both difficulties. And, for any condition, CBT will most certainly require you to do more behaviorally.
The purpose of anxiety treatment is to reduce avoidant behavior and assist you in disconfirming a feared result. The objective of depression is to assist you with feel-good emotion, a surge in energy (even if it is fleeting), or another form of pleasurable contact with the world.
The argument is that engaging activity, even if your energy or mood is poor, might result in some kind of pleasant reward.
Sessions for anxiety and depression in psychodynamic talk therapy may appear more identical than different. You will be invited to speak openly about the past and present to become aware of any unconscious ideas or conflicts that may be behind your symptoms.
Do not be disheartened if you believe you have separate, co-occurring anxiety and mood problems. Effective psychotherapies for these issues have some overlap.
Medications
Selective serotonin reuptake inhibitors (SSRIs) are a type of drugs that have been demonstrated to aid with both anxiety and depression. Tricyclic antidepressants (TCAs), selective norepinephrine reuptake inhibitors (SNRIs), and anti-anxiety drugs are some other medications that may be utilized based on your symptoms.
Many persons with depression discover that using antidepressants, or prescription drugs, can help them improve their mood and coping abilities. Talk to your doctor to see whether they are appropriate for you. If your doctor prescribes an antidepressant, be sure you understand how to use it. Please notify your doctor if you are presently using nicotine replacement therapy or any medication to assist you in quitting smoking.
There are a variety of antidepressant drugs to select from, so you and your doctor can make an informed decision. Be patient if it takes a few trials to locate the best drug and the perfect dose for you. Also, keep in mind the following vital details:
It is critical to follow the dosage guidelines when using these drugs. Some patients begin to feel better a few days after beginning the medicine, but it might take up to about four weeks to get the maximum effect. Antidepressants work well and are generally safe for most individuals. But it is still vital to consult your doctor if you have any negative effects. Side effects normally do not interfere with everyday living and frequently disappear as your body responds to the medicine.
Do not discontinue an antidepressant without first consulting your doctor. Stopping your medication abruptly might create withdrawal symptoms or aggravate your depression. Work with your doctor to carefully alter the dosage.
Some antidepressants might be dangerous during pregnancy. Consult your doctor if you’re pregnant, suspect you are pregnant or want to become pregnant.
Antidepressants will not be able to treat all of your difficulties. If you feel that your mood is worsening or that you are thinking about harming yourself, you should contact your doctor right away.
Smoking cessation will not interfere with your mental health therapy or worsen your depression. Indeed, studies suggest that quitting smoking might enhance your mental health in the long run.
Other approaches
While these therapies aren’t intended to replace regular therapy or medicine, they may be beneficial as part of your overall treatment strategy.
Alternative approaches could include:
Depression or anxiety supplements
Hypnotherapy
Acupuncture
Is There A Relationship Between Smoking and Mental Health Issues?
Adults with mental health disorders, such as depression and anxiety, are substantially more likely to smoke than the overall population. Persons with mental health disorders smoke approximately three out of every ten cigarettes smoked by adults in the United States.
It’s unclear why smokers are more prone than nonsmokers to suffer from sadness, anxiety, and other mental health issues. More study is required to ascertain this. Smoking is not a cure for sadness or anxiety, regardless of the cause.
Getting therapy for sadness and anxiety, as well as quitting smoking, is the most effective approach to feeling better.
How to Seek Help
Begin by consulting with your health care physician if you are looking for more structured assistance for anxiety or depression.
Remember that while successful treatment for anxiety or depression does not have to be a long-term commitment, it is likely to necessitate regular, ongoing sessions, at least in the near term (say, six to 12 months). As a result, it is vital to locate a specialist you can confide in and with whom you feel comfortable discussing your symptoms.
It is also critical that you choose a doctor who is within your financial means. Before committing to continuous care, you should speak with a handful of clinicians to get a sense of their therapeutic styles and treatment suggestions. You can then use this knowledge to select which direction to take next.
The bottom line
Anxiety and depression are very frequent mental illnesses. Anxiety is characterized by excessive anxiety and dread, whereas depression is characterized by a sense of helplessness and despair. Both disorders can happen at the same time in some people.
Anyone who sees a change in their mood or has anxiety or depression symptoms should seek medical help.
Both anxiety and depression may be treated in the same way by doctors. They may, for example, prescribe CBT or psychodynamic talk therapy in addition to antidepressant medicines like SSRIs or benzodiazepines.
Anxiety, depression, or both can be treated with aid and support from online and in-person support groups. It is important to realize that you are not alone and that assistance is accessible.
When you receive a diagnosis of Alzheimer’s, you tend to look at the worst aspects of the disease and don’t acknowledge that there are ways to manage that will help you lead a more normal life.
The proper coping skills will help you maintain some independence and accept the difficulties of the disease. Your life doesn’t stop because of your illness. It just means you have to change the way you do things.
When people feel trapped, they tend to get nervous, uneasy, and sometimes aggressive. Unfortunately, many people who care for people living with Alzheimer’s, including family and friends, blame this normal behavior on the disease rather than addressing the real underlying causes.
Usually, something in the environment or in the way the person with Alzheimer’s or dementia is being treated or approached provokes the aggressive behavior, which is, in fact, a perfectly normal response.
There are more than 16 million Alzheimer’s and dementia caregivers in the US alone. For lots of families, caring for someone with Alzheimer’s or dementia isn’t just one person’s job but the role of many people who share tasks and responsibilities.
So if you’re someone who supports a person with Alzheimer’s, we have some helpful ways to lend a hand, in ways both big AND small! Keep reading to check ’em out.
Photo by PopTika at Shutterstock
Planning Ahead
Making health care decisions for someone who can no longer do so for themselves can be overwhelming. That’s why it is essential to plan health care aspects in advance.
To help plan for a better future, you can:
Start discussions early on with your loved ones so they can be involved in the decision-making process.
Get permission to talk to the doctor or lawyer of the person you’re caring for, as needed. There may be questions about care, bills, or health insurance claims. Without consent, you might not be able to get the required information.
Think about legal and financial matters, options for in-home and long-term care. And even though it may be uncomfortable, funeral and burial arrangements.
Learning about a loved one’s condition will help you know what to expect as their Alzheimer’s progresses and what you can do.
Home Safety
As a caregiver to a person with Alzheimer’s, you can take steps to make the home a safer place to live in. You can remove any hazards and add some safety features around the house, which will give the person more freedom to move around independently and safely.
Try out some of these tips:
If you have stairs, make sure to install a handrail. Put safety grip strips on stairs, or you can even mark the edges of steps with some brightly colored tape to make them more visible.
Put in safety plugs into electrical outlets and consider adding some safety latches on your cabinet doors.
Clear away any unused items and remove small rugs, electrical cords, and other things the person can trip over.
Ensure that all rooms and outdoor areas the person visits have adequate lighting.
Remove any rugs or curtains that have busy patterns. They may confuse the person.
Lock up any cleaning and household products, including matches or paint thinner.
Photo by Robert Kneschke at Shutterstock
Healthy and Active Lifestyle
Eating healthy and staying active is great for everyone but is especially important for people with Alzheimer’s. As the disease advances, finding ways for the person to eat healthy foods and keep active may get increasingly difficult.
So here are some tips that can help:
Think about various activities the person can do to stay active, such as household chores, cooking, baking, exercise, or even gardening. Fit the action to what the person can do.
Help in getting an activity started or join in to make the exercise more fun. People with Alzheimer’s may lack interest and can have trouble starting activities. But, if others do the planning, they might join in.
Add some music to activities if it helps uplift the person. You can even dance along to the music if possible.
Be realistic about how much activity you can do at one time. Just a few short “mini-workouts” may be enough.
Go on a stroll together every day. Exercise is good for caregivers, as well!
Buy various healthy foods, but consider food that is easy to make, such as salads and single portions.
Give the person choices about what their eating. Try: “Would you like yogurt or salad?”
Communicate
Communication can be challenging for people with Alzheimer’s or dementia because they may have trouble recalling things. They can even become agitated, anxious, or angry. You will get frustrated, but it’s essential to understand that the disease is causing the change in communication skills.
To help make communication more manageable, you can:
Reassure the person. Talk calmly. Listen to their troubles and frustrations. Try to display that you understand if the person feels angry or fearful.
Let the person keep as much control of their life as possible, and respect the person’s personal space.
Designate quiet times throughout the day, along with activities.
Keep precious objects and photos around the house to help the person feel safer.
Remind the person who you are if they don’t remember, but try not to say, “Don’t you remember?”
Encourage a conversation for as long as possible.
Try distracting the person with some sort of activity, like a familiar book or photo album, if you have trouble communicating with words.
Everyday Care
Early on in Alzheimer’s and dementia, people go through changes in thinking, remembering, and reasoning that affect daily life. At some point, people with these diseases will be needing more help with day-to-day tasks. This can include bathing and dressing. It may be troubling to a person to need help with these personal activities.
Here are some things to consider early on and as the disease advances:
Try to keep a regular routine for bathing, dressing, and eating.
Help the person complete to-do lists, including appointments and events in a notebook or calendar.
Plan activities that the person appreciates and try to do them simultaneously each day.
Consider a system of reminders for those who take medications regularly.
When dressing or bathing, allow the person to do as much as possible on their own.
Buy loose-fitting, comfortable clothing, such as clothes with elastic waistbands, fabric fasteners, or large zipper pulls instead of shoelaces, buttons, or buckles.
Use a sturdy shower chair to support an unsteady person and prevent falls.
Be delicate and respectful. Tell the person what you will do, step by step, while you help them bathe or get dressed.
Serve meals in a constant, familiar place and give the person sufficient time to eat.
Photo by Ocskay Mark at Shutterstock
Don’t Forget To Care For Yourself!
Being a caretaker/caregiver is incredibly rewarding, but it can also be very exhausting! Taking good care of a person with Alzheimer’s or dementia takes time and a lot of effort. It can also be lonely and frustrating. You might even feel angry at times, which could signify you are trying to take on too much. It’s essential to find the time to also take care of yourself.
Here are some tips that can offer some relief for you:
Learn to ask for help when you need it. This means asking family members and friends to help. Or you can even reach out to local services for different care needs.
Make sure you eat a nutritious diet, which can help keep you healthy and active for more extended periods.
Join a caregiver’s support group online or even in person. Meeting other people in your situation will give you a chance to share stories and ideas and can help keep you from feeling alone.
Remember to take a few breaks each day. Try drinking a cup of tea or calling a trusted friend.
Spend some time with friends and keep up with hobbies as often as you can.
Get exercise as often as you can. Yoga or going for a walk might help.
Have you tried meditation? Studies show that practicing meditation can reduce blood pressure, anxiety, and depression. It’ll even help with insomnia.
Consider getting help from mental health professionals to help you deal with the stress and anxiety. Talk to your doctor about finding the proper treatment.
In conclusion, the key to living with Alzheimer’s is taking it day by day. If you feel overwhelmed, there are many outside sources, like support groups that can help you cope.
Depression, medically called clinical depression or major depression, is an affective disorder marked by at least two weeks in a row with a low mood compared to most situations that affect professional or personal life.
Often, it can be accompanied by low self-esteem, low energy, and loss of interest in activities that were previously enjoyable.
Doctors are estimating that depression will become the second leading cause of disability worldwide after heart disease. Currently, 121 million people are diagnosed with depression.
Researchers believe that only a small number of people are aware that they are suffering from depression and are willing to seek help. Possible reasons are fear of social stigma, ignorance and personal pride.
The best way to find out if you have depression is to be informed. Therefore, in the following article you can read about the symptoms of the disease, risk factors and causes, the main types of depression, how it is diagnosed, how it can be treated and what can be done to prevent it.
The symptoms of depression are complex and are different from person to person. In general, a depressed person feels sad, has lost interest in activities that bring him pleasure (music, movies, sports, going out with friends) and seems hopeless.
Symptoms may persist for weeks or even months and may affect work, family life, and social life.
Very rarely a depressed person has all the symptoms, he/she usually shows some of the following symptoms:
A continuous bad mood;
Feeling helpless;
Lack of hope for the future;
Low self-esteem;
Feeling guilty;
Irritability;
Intolerance of others;
Lack of motivation;
Lack of interest in various things;
Difficulty making decisions;
Absence of joy in life;
Continuous feeling of anxiety;
Suicidal thoughts and physical harm;
Slow movements and slow speech; Appetite changes;
Weight loss or very rarely weight gain; Constipation;
Difficulties in performing tasks related to work or home.
Risk factors increase the likelihood of developing a certain condition. Regarding depression, there are several risk factors that may be involved, including genetic, psychological or environmental causes.
The genetic factor plays a significant role when we are talking about depression. If you have a close relative such as a parent or a sibling with depression, you have a 2-3 times higher chance of developing the disease compared to people without depressed close relatives.
People who have been through abuse or trauma, especially in childhood, have a higher risk of depression. These people may also have drug-resistant depression once they reach adulthood. Existing studies show that 62.5% of depressed people had at least two traumatic events compared to the control group in which the percentage was 28.4%.
Moreover, people with depression have a much higher risk of emotional, physical and sexual abuse and they have been also neglected as children, or harassed by friends or schoolmates, or have witnessed domestic violence.
Women have a two time higher chance of depression compared to men. Researchers concluded that women are more stressed and have a higher risk of trauma than men. Moreover, estrogen, the female hormone, appears to play a significant role.
The percentages of depressive episodes begin to be distinguished in adolescence, when young women more often face depression. Women also have a higher risk of depression during menstruation or after birth, when hormone levels fluctuate.
It is not known what causes depression. Psychiatrists believe that several biological, psychological and social factors are involved. Depression is thought to occur when there is a pre-existing vulnerability that is triggered by several events that occur during a lifetime.
Vulnerability can be genetic and/or can occur in human development, in childhood or even later.
Most doctors say that antidepressants should not be the first form of treatment for mild depression, because the risk/benefit ratio is low when we’re referring to medium/long term situations.
In general, the following treatments are recommended: lifestyle changes, psychotherapy, cognitive-behavioral therapy and then treatment with antidepressants or other medications.
There is evidence that a collaborative care of a depressed patient by a team of specialists works better than consulting a single specialist.
Here Are 10 Active Ways to Beat Depression:
1. Flexible thinking
The key to achieving emotional self-control is the power to be flexible in thinking, according to a recent study.
People who have a lower level of depression and anxiety tend to vary their strategies to control their emotions, depending on their situation and their control over it.
When the present situation can be changed, it is best to let our emotions dictate this change and not oppose these instincts. In cases where the situation does not depend on our control, it is best to try to adapt our emotions to the way things are in the situation we are in.
2. Nature walks
People who spend 30 minutes a week in the wild have a general well-being and better mental health compared to people who have not developed this habit.
A weekly walk in the park has also been linked to a drop in blood pressure, according to a recent study by a group of Australians.
3. Musical therapy
Music therapy can reduce depression in young people with behavioral problems, according to a recent study.
Also, from previous research, it is now well known that through music people with depression manage to gain self-control much faster, along with increased self-esteem, compared to people who receive medication without the help of music therapy. The findings belong to a study conducted on 251 children, of whom only half followed music therapy, according to the quoted source.
4. Social aspect
This may be the most important factor in treating depression. It is about the social and emotional support, which the specialized studies find to be the key to success in the recovery of patients suffering from chronic depression.
Researchers found that 39% of people with depression had a full recovery as long as they had a social support group to turn to for psychological and emotional counseling and support.
In addition, scientists believe that the best ways to combat long-term depression are to adopt a lifestyle based on intense physical activity, as well as a penchant for spirituality.
5. Stop being affected by what people think
The mockery of some does not end when they leave high school, but continues much later. Psychotherapist Erin K. Leonard estimated that the percentage of those who observed individuals who make jokes about others at work at 70%. A far too high and dangerous percentage, considering that, being constantly attacked, you can lose your self-confidence, and this is simply devastating, making you very vulnerable and weak, and depression can overwhelm you faster. So stay away from these people and do not listen to the insults they bring you.
6. Get out of toxic relationships
If your partner makes you feel useless, incompetent, selfish and plays with your confidence, you should know that he/she is most likely wrong, so do not blame yourself in vain. Toxic relationships facilitate depression and anxiety, so run away from these types of people as soon as you can, before it’s hard for you to find yourself as a human being again.
You don’t have to do this alone! Call on family and friends to always have someone by your side and not to feel alone at all during a breakup and healing process.
7. Stop postponing the things that are on your to do list
The longer you postpone a mission that you have to complete, the more stress you will accumulate until it becomes unbearable. Whether you’re refusing to work because you find it boring, or you’re just afraid to mess it up, you need to get it sorted and start everything one step at a time. Besides that, it’s good to listen to some music, take a hot bath or whatever can help you relax and get serious.
8. Interact with people… in real life
Since with Facebook, Instagram, WhatsApp and other social media platforms, it is much more comfortable for you to send a message from your sofa than to make the effort to go out in the city to communicate the message face to face. And it may seem like a good solution at first, but it’s not like that at all.
Yes, sometimes it’s faster to use different online platforms to convey something, but this doesn’t have to take the place of classic, face-to-face interactions. At the end of the day, we are not left with the impressive number of followers we have gathered, but with the number of friends who are there for us, next to us. Not behind a monitor.
9. Have a proper walking posture
I know, you find it weird that there’s a connection between the way we are walking down the street and our mood. Psychologists have explained this phenomenon through an experiment. The way we feel can affect the way we go, but this is also true in the opposite direction. So, people who go hunchbacked, with their heads down, will feel sadder, without the zest for life, they will even remember more unpleasant moments than those who walk with their backs straight.
10. Don’t do too many things at once
Nowadays time is not our best friend, but once we master it, we can use it to our advantage. Even if you think that you can save some precious minutes by eating in front of the computer and at the same time finishing your job, this will affect your health, you will even get tired much faster. Make time for important things and don’t combine them.
