Foods to avoid if you have anxiety or depression


Most people don’t know this but studies have shown that some foods make us feel calmer while other foods can act as stimulants — at least temporarily. If you experience stress that results in increase in anxiety and possibly depression, making some modifications to your diet may give anxiety help and relief.

Stress describes the many demands and pressures that all of us experience each day. Stress may be physical, mental, emotional, or chemical in nature. Just about anything you encounter can cause stress.

Anxiety is a sign or symptom of stress. Quite often it is the persistent interruptions, hassles, and struggles you face each day that cause anxiety, not life’s catastrophes or disasters. For instance, listening to a phone ringing constantly, hearing a new baby’s cries, or worrying about paying bills can cause stress that leads to anxiety.

When you are anxious for days or weeks, it is called chronic anxiety. The problem with chronic anxiety is that it can lead to health problems over the long term. While there are no quick fixes, you can combat the destructive effects by eating to boost or reduce certain chemicals in your body.
While there are some foods that help with anxiety, we are going to be concentrating on those you should avoid if you have regular anxiety or depression.
1.    Caffeine.
A known stimulant and psychoactive drug, caffeine has long had a reputation for triggering the body's fight-or-flight response. Very similar to the symptoms associated with anxiety, caffeine can also make its users feel nervous, nauseous, light headed, jittery and yes, even anxious. If you're suffering through anxiety, I recommend reconsidering that morning cup of coffee and instead opt for an herbal tea or a ginger tea.
2.    Gluten.
Gluten is a protein found in wheat, barley and rye products. For many anxiety sufferers, gluten can also be a huge trigger for anxiety symptoms. Research has now confirmed that people with Celiac disease and gluten intolerances are at higher risk for anxiety, depression and mood disorders. Talk to your doctor about getting tested for Celiac or a gluten intolerance. Cutting out gluten could be the difference between living with anxiety and managing it for the better.
3.    Dairy.
Research shows that people who have anxiety say they've noticed an increase in anxiety symptoms within minutes of consuming dairy products. About 10 percent of adults are lactose intolerant, and even more are thought to have difficulty digesting the casein found in cow's milk.
Dairy is also inflammatory. It wreaks havoc on the digestive system, causing, bloating, diarrhea and constipation, among other things. So if you're looking for ways to manage your anxiety, then reducing your milk intake will be highly effective.
4.    Foods high in sodium.
By now, we should all be aware of the fat-free craze of the past few decades. The sad reality of this fad is that most foods that are fat free are actually high in sugar and/or sodium. Researchers have concluded that too much sodium in our diets can have a negative effect on the body's neurological system, causing fatigue and damaging the immune system. A restful sleep is a major key to a healthy mind, mood and body. Not to mention, the overconsumption of sodium leads to weight gain, high blood pressure and water retention.

Salt is essential in maintaining good health and a balanced diet, but too much can trigger panic episodes and send you down a slippery slope of anxiety, panic and depression.

Do these to deal with your sore knees after workout.

Do these to deal with your sore knees after workout.


Sore Muscles is something that is familiar with everyone that has a standard work-out schedule, 

it is also less familiar and more prominent with people that work-out once in a very long time.

But nevertheless, whether you have a standard workout schedule or not in this post we will be giving simple steps that can be taken to take care of sore muscles after a great workout.
  •          Stretch.

Stretching is your first line of defense after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter. 

Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.

  • .       Eat for recovery.

Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles and warding off sore muscles.

Beyond that, consider strategically-timed protein supplementation. 

A couple hours after working out and when you sleep are two times when protein synthesis (muscle repair) increases.
And also remember that Amino acids are your body’s building blocks.


  • .      Use Ice.

Ice helps reduce the inflammation in your sore muscles.

It's best to start using ice the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness.

After those first 2 days of icing your sore muscles for 15-to-30 minutes at a time, you can then start to include many of the other 12 ways to help reduce muscle soreness.

  •     Massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.

ART (Active Release Technique) massage therapy quickly reduces muscle soreness. Having a friend or your spouse massage your sore muscles will be enough in most cases.

Using an electric handheld massager, a Massage Stick or Foam Roller will also work.

  •           Heat.

Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and Heat gets rid of stiffness while relaxing your muscles.

You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using a heating pad or hot tub.




Prostate Cancer: Symptoms, Causes, Prevention.



Prostate cancer is cancer that occurs in the prostate — a small walnut-shaped gland in men that produces the seminal fluid that nourishes and transports sperm.

Prostate cancer is one of the most common types of cancer in men. Usually prostate cancer grows slowly and is initially confined to the prostate gland, where it may not cause serious harm.

 However, while some types of prostate cancer grow slowly and may need minimal or even no treatment, other types are aggressive and can spread quickly.

Prostate cancer that's detected early — when it's still confined to the prostate gland— has a better chance of successful treatment.

Prostate cancer is generally a slow growing disease and the majority of men with low grade prostate cancer live for many years without symptoms and without it spreading and becoming life-threatening. 

However, high grade disease spreads quickly and can be lethal. Appropriate management is key.

Symptoms
There are usually no symptoms during the early stages of prostate cancer. However, if symptoms do appear, they usually involve one or more of the following:

  • ·        frequent urges to urinate, including at night
  • ·        difficulty commencing and maintaining urination blood in the urine
  • ·        painful urination and, less commonly, ejaculation
  • ·        difficulty achieving or maintaining an erection may be difficult
  • ·        Advanced prostate cancer can involve the following symptoms:
  • ·        bone pain, often in the spine, femur, pelvis, or ribs
  • ·        bone fractures

Other optional symptoms include;
  • ·        leg weakness
  • ·        urinary incontinence
  • ·        fecal incontinence

Causes
It's not clear what causes prostate cancer.

Doctors know that prostate cancer begins when some cells in your prostate become abnormal. Mutations in the abnormal cells' DNA cause the cells to grow and divide more rapidly than normal cells do. 

The abnormal cells continue living, when other cells would die. The accumulating abnormal cells form a tumor that can grow to invade nearby tissue. Some abnormal cells can also break off and spread (metastasize) to other parts of the body.

Risk Factor

  • ·        Age

Prostate cancer is rare among men under the age of 45 years, but more common after the age of 50 years.
  • ·        Geography

Prostate cancer occurs most frequently in North America, northwestern Europe, on the Caribbean islands, and in Australia. The reasons remain unclear.
  • ·        Genetic factors

Certain genetic and ethnic groups have an increased risk of prostate cancer.
A man also has a much higher risk of developing cancer if his identical twin has it, and a man whose brother or father had prostate cancer has twice the risk of developing it compared to other men.  

 Having a brother who has or has had prostate cancer is more of a genetic risk than having a father with the disease.
  • ·        Diet

Studies have suggested that a diet high in red meat or high-fat dairy products may increase a person's chances of developing prostate cancer, but the link is neither confirmed nor clear.

  • ·        Medication

Some research has suggested that non-steroidal anti-inflammatory drug (NSAID) use may reduce the risk of prostate cancer. Others have linked NSAID use with a higher risk of death from the disease. This is a controversial area, and results have not been confirmed.

There has also been some investigation into whether statins might slow the progression of prostate cancer. One 2016 study concluded that results were "weak and inconsistent."

  • ·        Obesity

It is often believed that obesity is linked to the development of prostate cancer, but the American Cancer Society maintains that there is no clear link.

Some studies have found that obesity increases the risk of death in advanced cancers. Studies have also concluded that obesity decreases the risk that a cancer will be low-grade if it does occur.

  • ·        Agent Orange

Exposure to Agent Orange, a chemical weapon used in the Vietnam War, may possibly be linked to the development of more aggressive types of cancer, but the extent of this has not been confirmed.

PREVENTION
You can reduce your risk of prostate cancer if you:

·        Choose a healthy diet full of fruits and vegetables. Avoid high-fat foods and instead focus on choosing a variety of fruits, vegetables and whole grains. Fruits and vegetables contain many vitamins and nutrients that can contribute to your health.

·        Whether you can prevent prostate cancer through diet has yet to be conclusively proved. But eating a healthy diet with a variety of fruits and vegetables can improve your overall health.

·        Choose healthy foods over supplements. No studies have shown that supplements play a role in reducing your risk of prostate cancer. Instead, choose foods that are rich in vitamins and minerals so that you can maintain healthy levels of vitamins in your body.

·        Exercise most days of the week. Exercise improves your overall health, helps you maintain your weight and improves your mood. There is some evidence that men who don't exercise have higher PSA levels, while men who exercise may have a lower risk of prostate cancer.

·        Try to exercise most days of the week. If you're new to exercise, start slow and work your way up to more exercise time each day.

·        Maintain a healthy weight. If your current weight is healthy, work to maintain it by exercising most days of the week. If you need to lose weight, add more exercise and reduce the number of calories you eat each day. Ask your doctor for help creating a plan for healthy weight loss.

·        Talk to your doctor about increased risk of prostate cancer. Men with a high risk of prostate cancer may consider medications or other treatments to reduce their risk.

Some studies suggest that taking 5-alpha reductase inhibitors, including finasteride (Propecia, Proscar) and dutasteride (Avodart), may reduce the overall risk of developing prostate cancer. These drugs are used to control prostate gland enlargement and hair loss in men.

·        However, some evidence indicates that men taking these medications may have an increased risk of getting a more serious form of prostate cancer (high-grade prostate cancer). If you're concerned about your risk of developing prostate cancer, talk with your doctor.



Five Long term effects of pain Killers


five long term effects of painkillers

Whether a painkiller is prescribed by a doctor or acquired on the street, these drugs can cause serious changes to the brain and body of the user.
 Although some damage can occur with short-term drug use, the most extreme or dangerous changes to the brain and body typically occur with long-term use and abuse of painkillers. 
Long-term use also increases the possibility of addiction and physical dependency on the drugs. 
After a while, users need these drugs just to keep away physical withdrawal symptoms and to physically feel normal.
Painkillers work by blocking the brain’s perception of pain by binding to opiate receptors.
 This interferes with the signals transmitted by the central nervous system to the brain. 
Narcotic pain relievers are depressants, meaning they have a depressant effect on the central nervous system and decrease the feeling of pain while increasing a feeling of relaxation.
 By binding to the opiate receptors, painkillers also cause feelings of euphoria. It is these euphoric feelings that are often associated with painkiller use and the “high” that users get when abusing painkillers.
Here is our list of 5 things pain killers can do to your body.

1. BRAIN AND HEART.
 Painkillers cause chemical changes to the brain and also kills brain cells. 

The most affected areas of the brain are those areas that deal with cognition, learning 

and memory. 

Painkiller use and abuse also can affect nerve cells. Additionally, based on the manner 

in which the drug is used, painkiller abuse can cause long-term heart damage and 

increase the likelihood of a heart attack.

2. MINOR SIDE EFFECTS.
 Other side effects in the short-term can include constipation or diarrhea, nausea, and vomiting.
 Muscle spasms may occur as well. 
People who are abusing prescription painkillers may start to experience more pain and side effects like headaches and muscle aches.

3. DEPRESSION AND ANXIETY.
 Depression and anxiety may occur as the result of using painkillers, as can paranoia, confusion, disorientation, distorted perception of reality and feelings of anger or hostility.
 More serious side effects of opioids can include liver damage and brain damage.

4. IMMUNE SYSTEM.
 Your body’s ability to fight off infection weakens immediately upon taking opioids, even if you don’t get sick for months later. 
With no tried-and-true way to boost immune function, the best way to manage this side effect is to stop taking opioids.

FIVE PRACTICES THAT IMPACT SKIN HEALTH



Do you fancy a healthy skin? It could be yours without you having to spend a ton load of money to achieve it. Here are the five best practices for having a healthy skin:

1. Seek protection from the sun
Prolonged exposure to the sun can cause wrinkles, age spots and other skin 
problems. It can also increase the risk of skin cancer. You can minimize your exposure 
to the sun by using a broad-spectrum sunscreen with an SPF of at least 15.
Another way to minimize exposure to the sun is by avoiding the sun at the time of the
 day when the rays of the sun is at its peak. You should also make use of protective 
clothing such as tightly woven long-sleeved shirts, long pants and wide-brimmed hats.

2. Smoking should be avoided
Smoking contributes to wrinkling of your skin thereby causing you to look older. It 
also narrows the tiny blood vessels in the outermost layers of skin and decreases blood
 flow making the skin paler. This also depletes the skin of oxygen and nutrients that are
 important to skin health.
In addition, smoking also damages collagen and elastin (the fibres that give your skin 
strength and elasticity). It increases your risk of squamous cell skin cancer.

3. Treat your skin gently
You can take care of your skin by doing the following:
·        Limit bath time as long baths tend to remove oil from the skin. Hot baths should be avoided, instead warm baths are encouraged.

·        Strong soaps and detergents can strip oil from your skin, you should make use of mild cleansers instead.

·        Shaving cream, lotion or gel should be applied before shaving to protect and lubricate the skin. clean, sharp razor should be used in shaving.

·        Gently pat or wipe your skin dry with a towel after bathing, so that some moisture remains on the skin.

·        Use a moisturizer that fits your skin type if your skin is dry. Also consider a moisturizer that contains SPF for daily use.

4. Eat a healthy diet
Always ensure to eat plenty of fruits, vegetables, whole grains and lean proteins 
because a healthy diet can help you look and feel your best. Some study suggests that
 a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed 
or refined carbohydrates might promote younger looking skin. Also, drinking plenty
 of water helps keep your skin hydrated.

5. Manage stress

when stress is uncontrolled, it can make your skin more sensitive, trigger acne 
breakouts and other skin problems. To enhance a healthy skin and a healthy state of 
mind, you should take steps to manage your stress such as getting enough sleep,
 setting reasonable limits, scaling back your to-do list and making time to do the
 things you enjoy. 



HOW CHANGING THE TYPE OF FOOD YOU EAT CAN AFFECT LEARNING




Does what You eat affect learning. YES, it does!
Studies have shown that students learn better when they’re well nourished.
 Healthy dieting has been associated with higher grades, improved memory and 
alertness, faster information processing and improved health leading to better school 
attendance. on the other hand, unhealthy eating habits negatively affect learning.

  Again, while certain food type will help boost learning, certain others while hamper 
the learning ability of an individual.
 We all know that Junk and fast food negatively affect the brain’s synapses and several molecules related to learning and memory. 
Also, foods rich in trans and saturated fats adversely affect cognition, studies indicate.
 Too much calories can reduce the flexibility of synapses and make the cells more 
vulnerable to damage by causing the formation of free radicals.

On the other hand, diets such as spinach, orange juice and yeast, which are in
 rich folic acid are essential for brain function. 
Diets that are also rich in omega-3 fatty acids are also important in maintaining and 
boosting brain activities.

In addition to these, you must ensure that you reduce your intake of food containing 
sugar, artificial sweeteners, fried foods as well as packaged foods as they have the 
ability to affect your brain in one way or the other and by extension your learning 
ability.

Benefits of Ketineal Cream for Guys


Ketineal is not a cream only used by the ladies, Ketineal was created for everyone irrespective of gender.
As a guy, your skin also says a lot about you, because statistically, your face is the first thing someone notices after your hands.
So if you know you are a guy and you also care about your skin, continue reading, and I hope later you will enter the nearest pharmacy to you and ask them for a packet of Ketineal.

What is Ketineal?
Ketineal Cream is used for Inflammatory skin conditions, Fungal infections, Itching, Yeast infections of skin, Bacterial infections, Adjunctive therapy in hepatic coma, Preoperative preparation of the bowel and other conditions.

 Ketineal Cream may also be used for purposes not listed in this medication guide.

Ketineal Cream contains Clobetasol Propionate, Ketoconazole and Neomycin Sulphate as active ingredients.

Ketineal Cream works by preventing yeasts and fungi from reproducing; reducing certain immune responses to reduce redness and itching of the skin; increasing the fecal bile acid excretion;

DIRECTIONS.
•        Avoid contact with eyes
•        Do not use this medicine for diaper rash
•        do not take by mouth. Consult with your doctor before using this medicine on open wounds, dry, chapped, irritated, or sun-burned skin.
•        wash your hands before and after applying Ketineal Cream. Clean and dry the skin area to be treated.
•        do not wash the treated area after immediately applying Ketineal Cream. Also avoid the use of other products on the treated area unless directed by your doctor.
•        applying an excessive amount may result in pilling. Use a thinner layer or lesser quantity of medicine to avoid pilling.
•        avoid getting this medication in your eyes or nose or mouth.

Ketineal Cream - Drug Interactions
If you use other drugs or over the counter products at the same time, the effects of Ketineal Cream may change. This may increase your risk for side-effects or cause your drug not to work properly, prevent or manage drug interactions.