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HEALTHY LIVING
Here’s How To Manage Anxiety Naturally
Published
2 months agoon
Ever feel that fluttering feeling in your stomach before a big interview or when you’re waiting on important news? That’s actually anxiety! But don’t worry; it’s not always a bad thing, and there are ways to reduce anxiety naturally.
This kind of anxiety is actually our body’s way of helping us out. A little racing heart, tenseness, or nervousness can all be signs of good anxiety. It’s our body’s natural reaction to get us ready and focused on what’s to come.
What Is Anxiety?
Have you ever gotten butterflies in your stomach before a big interview? That’s anxiety! It’s normal to feel some anxiety in situations like that. Our bodies are actually trying to help us by getting us alert and focused. This is called “good anxiety.” It helps us stay sharp and prepared.
However, anxiety can become a problem when it’s too strong or doesn’t go away. This is called an anxiety disorder. People with anxiety disorders experience uncontrollable worry that can interfere with their daily lives.
The good news is that there are ways to manage anxiety! There are natural methods for reducing anxiety attacks, and you can also learn more about anxiety from reliable sources like Fab.ng.
Here are some signs of anxiety:
- Panic attacks: These sudden surges of intense fear can be very frightening.
- Physical symptoms: You might experience shortness of breath, restlessness, trembling, or even problems with sleep or digestion (diarrhoea).
- Intrusive thoughts: Anxiety can lead to paranoia or obsessive worries.
When anxiety gets out of control, it can feel paralysing and hold you back from living your life to the fullest. However, there’s hope. The more you manage your anxiety, the better equipped you’ll be to take charge of your emotional, social, and physical well-being.
Now that we know what anxiety is, let’s explore some simple and natural strategies to help you reduce anxiety attacks. Keep reading to learn more.
9 Ways To Reduce Anxiety Naturally
Telling someone with anxiety to “calm down” simply doesn’t work. The good news is that there are effective ways to manage anxiety, and many of them focus on healthy lifestyle changes. Let’s explore some recommended strategies to help you reduce anxiety attacks naturally:
1. First up, exercise
Getting your body moving is a fantastic natural way to reduce anxiety. You don’t need to jump straight into intense workouts. Start small and find activities you enjoy.
Walking is a great option; it’s a low-impact way to clear your head and get some fresh air. Plus, it’s something most people can easily fit into their routine.
Maybe you prefer hiking, cycling, jogging, or even dancing! These activities all have a common benefit: they release endorphins. Often called “happy hormones,” endorphins improve your mood and leave you feeling good.
Exercise also helps boost your concentration and motivation, which can be especially helpful if you struggle with certain anxiety disorders. So lace up your shoes, put on your favourite music, and get moving! It’s a simple step towards feeling better and managing your anxiety.
2. Next up, sleep
Experts say getting enough quality sleep is crucial for both your physical and emotional well-being. When you don’t sleep well, it can actually worsen feelings of anxiety and stress. Aim for 7 to 9 hours of sleep each night to help keep your anxiety in check.
Here are some tips to develop good sleep habits and improve your sleep quality:
- Power down before bed: Turn off all electronics, especially phones and TVs, at least an hour before bedtime. The blue light emitted from these devices can interfere with your sleep cycle.
- Create a calming sleep environment: Make sure your bedroom is dark, quiet, and cool. This will help your body relax and prepare for sleep.
- Develop a sleep routine: Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle.
3. Eat a balanced diet
The old saying “you are what you eat” holds for anxiety too. Eating a healthy, balanced diet can be a great natural way to manage anxiety symptoms.
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Focus on magnesium: Magnesium is a mineral that plays a role in enzyme function and nerve health. Upping your magnesium intake can be a natural remedy for anxiety. Load up on foods like almonds, whole-wheat grains, quinoa, spinach, cashews, black beans, and even dark chocolate, all of which are rich in magnesium.
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Choose whole foods: Instead of processed foods that are loaded with artificial colours, flavours, and preservatives, opt for natural whole foods that come in a variety of colours. Aim to include plenty of protein, fruits, complex carbohydrates, and vegetables in your diet. These wholesome foods are naturally packed with antioxidants, which can be beneficial for your overall well-being.
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Hydration is key: Don’t forget to stay hydrated! Water and natural homemade juices are essential for your health.
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Pay attention to your body: Notice how your body reacts to certain foods. If you find that specific foods trigger your anxiety, try to limit them or avoid them altogether. This can be a simple but effective way to manage your anxiety naturally.
4. Eliminate caffeine
Look, we all love that morning cup of coffee, but if you struggle with anxiety, it might be time to re-think your caffeine habits. While a moderate amount of coffee probably won’t cause problems for most people, caffeine can worsen anxiety symptoms, especially for those with chronic anxiety disorders.
Here’s why: Caffeine blocks adenosine, a chemical that makes you feel tired. Instead, it triggers the release of adrenaline, which keeps you alert. This surge of adrenaline can lead to jitters and increased nervousness, which can exacerbate anxiety.
We know that breaking up with your morning coffee can be tough. To avoid caffeine withdrawal headaches, try slowly cutting back on the amount you consume each day. Gradually reduce your intake until you reach a point where you can eliminate it altogether. This can be a significant step towards managing your anxiety naturally.
5. Say no to smoking and alcohol
Smoking and alcohol might seem to offer temporary relief from anxiety, but they actually make things worse in the long run. Smoking can worsen anxiety symptoms and irritate the lungs. Alcohol can also trigger anxiety and lead to dependence, which can create a whole new set of problems.
Research shows that both smoking and alcohol can worsen chronic stress and anxiety, especially for those with underlying mental health conditions.
Quitting smoking and alcohol is a smart decision for your overall health and can be a significant step towards managing your anxiety naturally.
6. Chamomile tea for relaxation
Since you’re cutting back on caffeine and alcohol, you might be looking for healthy alternatives to help you relax. Here’s a great option: chamomile tea!
This tea contains a compound called Matricaria recutita, which has natural calming properties. Chamomile tea can help reduce anxiety and even improve your sleep quality.
7. Breathe or rest to reduce anxiety
Anxiety attacks can be really frightening. Your heart races, and it feels like you can’t catch your breath. Here’s a simple trick to calm yourself down: deep breathing exercises.
When you take slow, deep breaths, you signal your body to relax. It’s hard to feel anxious and relaxed at the same time. There are many breathing exercises out there, but here’s a basic one to try:
- Inhale deeply through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four. Repeat this process as many times as you need to feel yourself calming down.
8. Meditation for inner peace
Meditation is an age-old practice that’s been shown to be very effective in reducing chronic stress and anxiety. There are many meditation apps available that can guide you through exercises to help lower your stress levels and regulate your breathing during an anxiety attack.
Meditation helps you gain control over your body and mind, giving you the tools you need to manage your anxiety naturally.
9. Aromatherapy to reduce anxiety
Aromatherapy is another great approach to managing anxiety naturally. It’s an ancient practice that uses essential oils and plant extracts to promote overall well-being. Anxiety attacks can strike at any time, including at night, making it difficult to sleep.
Certain essential oils can help you relax, improve your mood, and get a better night’s rest. Lavender, bergamot, ylang-ylang, clary sage, and grapefruit are all known for their calming properties.
When anxiety disrupts your sleep, try diffusing these oils, adding a few drops to your bath, or inhaling them directly. You might be surprised at how effective they can be.
Bonus Tip: Laughter is the best medicine
They say laughter is the best medicine, and that holds true for anxiety too. When you laugh, it takes your mind off worries and anxieties and boosts your mood. Spending time with loved ones and sharing some laughs is a great way to de-stress and feel better.
Remember, you’re not alone
Anxiety attacks can be tough, but they are manageable. Find what works best for you to reduce your anxiety naturally. There are many resources available to help you learn more about anxiety and effective coping mechanisms.
Share your experiences
Have you ever dealt with anxiety? What natural remedies have helped you? Share your experiences in our comment section to help others.
HEALTHY LIVING
6 Ways To Stay Informed Without Sacrificing Your Mental Health
Published
2 days agoon
June 30, 2024In today’s fast-paced world, staying informed about current events feels like a constant race to keep up. It’s a double-edged sword. On one hand, staying informed empowers us to be active citizens, make informed decisions, and feel connected to the world around us.
But on the other hand, the constant barrage of news, especially negative stories, can leave us feeling overwhelmed and stressed. This negativity can be a real drain on our mental health, leading to anxiety, fatigue, and even feelings of helplessness.
The good news is there’s a way to navigate this information overload and find a healthy balance. Here are some tips to help you stay informed about current events without sacrificing your mental well-being:
1. Be a savvy news consumer
Not all news outlets are created equal. Instead of passively consuming whatever pops up on your social media feed, take some time to identify reliable sources known for accurate and balanced reporting. Look for established news organizations with a track record of journalistic integrity.
Steer clear of sensationalized headlines or news that seems to constantly push a specific agenda. Critical thinking is essential – ask yourself “Who is reporting this?” and “What is their perspective?”
2. Set boundaries and avoid the news cycle abyss
It’s easy to get sucked into a constant news cycle, endlessly refreshing apps and websites. Instead, set boundaries for yourself. Schedule specific times to check the news, maybe once in the morning and again in the evening.
This allows you to stay informed without getting overwhelmed by a never-ending stream of information.
3. Focus on solutions and uplifting stories
It’s easy to get bogged down by negativity. Don’t let all the bad news drown out the good. Make a conscious effort to seek out uplifting stories or news that highlights acts of kindness, progress, or human achievement.
Knowing that positive things are happening in the world can help counteract the negativity bias and boost your overall mood.
Look for stories about scientific breakthroughs, community initiatives, or acts of heroism – these can all help restore your faith in humanity.
4. Schedule digital detox breaks
It’s perfectly okay to step away from the news entirely sometimes. Schedule regular digital detox breaks to allow yourself to disconnect and recharge.
Pursue activities that help you relax and de-stress, like spending time in nature, reading a book, meditating, or enjoying a favourite hobby. Giving your mind a break from the constant news bombardment can improve your focus, creativity, and overall well-being.
5. Listen to your body and mind
Pay close attention to how the news you consume makes you feel. If you start feeling anxious, stressed, or overwhelmed after checking the news, take a break and come back to it later.
Importantly, be mindful of the types of news that trigger these negative emotions and try to limit your exposure to those sources. If you find yourself constantly dwelling on upsetting stories, consider taking a break from the news altogether for a few days.
6. Discuss news with friends and family
Talking about current events with trusted friends or family members can provide different perspectives and reduce feelings of isolation.
Sharing your thoughts and feelings about the news can also help you process information more effectively, making it less overwhelming. Discussing complex issues with others can lead to a better understanding of the world and your place in it.
By following these tips, you can transform your news consumption habits from a burden into a tool for empowerment. Remember, it’s all about finding a balance. You can stay informed about the world without sacrificing your mental health.
HEALTHY LIVING
8 Ways To Escape Being Pressured By Other People’s Wedding
Published
3 days agoon
June 29, 2024Weddings are everywhere lately! It seems like every time you scroll through social media, there’s another wedding announcement, from celebrities to all your friends. While seeing people happy and in love is a wonderful thing, it can also be overwhelming. If you’re single or haven’t found your partner yet, this constant barrage of wedding posts can pressure you and even make you feel lonely.
Seeing all these weddings on social media got you down? Don’t worry, you’re not alone!
Here are 8 tips to help you stay calm in the face of wedding pressure:
1. Embrace your own journey
Social media feeds might be flooded with wedding announcements, but it’s important to remember that everyone’s life unfolds at its own pace. Don’t get bogged down comparing your journey to others’. There’s no one-size-fits-all timeline for love and marriage.
Instead of fixating on where others are, focus on your own growth and aspirations. This is a perfect time to delve into your passions, chase your career goals, and invest in personal development.
By pouring energy into becoming the best version of yourself, you’ll build confidence and inner peace, regardless of your relationship status.
2. Manage your social media surf
Social media can be a double-edged sword during wedding season. While it keeps us connected, the constant barrage of wedding posts can make you feel lonely or like you’re falling behind.
Consider taking breaks from the platforms that trigger these negative emotions. Unfollow accounts that primarily share wedding content and curate your feed to include more diverse and uplifting content.
Use your online time to engage in activities that inspire and enrich your life rather than fueling comparison.
3. Shift your perspective
Instead of viewing weddings as benchmarks of success or milestones you need to reach “on time,” try to see them as celebrations of unique journeys and choices. Each couple’s decision to marry is deeply personal, influenced by their own circumstances and dreams.
Recognize that your path to happiness is shaped by your own values, experiences, and desires. Celebrate the love and commitment of others while affirming your own journey towards fulfillment, whatever form it may take.
4. Prioritize self-care
Self-care is crucial, especially when faced with external pressures. Take time to nurture your physical, emotional, and mental well-being. Engage in activities that bring you joy and a sense of accomplishment, whether it’s pursuing a creative hobby, learning a new skill, or exploring a long-held passion.
Investing in yourself not only enhances your sense of self-worth but also strengthens your resilience in handling societal expectations and pressures.
5. Connect with your tribe
Surround yourself with a supportive network of friends and family who value and respect your journey. Meaningful connections can provide emotional support and a fresh perspective during times of heightened pressure.
Engage in open and honest conversations with loved ones about your feelings and experiences. Share your aspirations and challenges, knowing that genuine relationships offer comfort, encouragement, and a sense of belonging beyond romantic milestones.
6. Set boundaries for your well-being
It’s okay to establish boundaries around conversations and activities that trigger stress or anxiety. If wedding-related discussions become overwhelming, politely redirect the conversation to topics that are more comfortable for you. Take breaks from social gatherings or events that exacerbate feelings of comparison or inadequacy.
By prioritizing your emotional well-being and setting clear boundaries, you empower yourself to navigate social pressures with confidence and grace.
7. Celebrate love in all its forms
Regardless of your relationship status, celebrate love in ways that resonate with your values and preferences. Attend weddings with genuine joy and appreciation for the couple’s happiness.
Embrace the diversity of love stories and relationship dynamics, recognizing that each person’s journey is unique and deserving of celebration.
Whether single, in a relationship, or navigating complexities in between, affirm your path to happiness and fulfillment while honoring the love and commitment of others.
8. Broaden your definition of fulfillment
Love and fulfillment come in many forms. While weddings celebrate romantic partnerships, they are just one aspect of a fulfilling life. Focus on cultivating a well-rounded perspective that includes career achievements, personal growth, strong friendships, and engaging hobbies.
By broadening your definition of fulfillment, you can find contentment and joy in various aspects of life, irrespective of the societal wedding pressure.
Remember, these tips can help you navigate the wedding season with a sense of peace and perspective. Your worth and happiness are not defined by your relationship status. Stay true to yourself, celebrate others’ joy, and trust that your own journey is unfolding exactly as it should.
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HEALTHY LIVING
7 Incredible Natural Antibiotics That Fight Infections
Published
3 days agoon
June 29, 2024Modern medicine relies heavily on natural antibiotics, those powerful drugs that fight bacterial infections. They’ve been a game-changer, helping countless people get better. But here’s the thing – overuse of these synthetic antibiotics can lead to problems. One big issue is antibiotic resistance.
Basically, the bacteria figure out how to resist the drugs, making them less effective. There can also be unpleasant side effects from strong antibiotics.
Luckily, nature has its own arsenal of weapons against infection! For centuries, people have turned to plants and other natural substances for healing. These “natural antibiotics” can be a great alternative or even a helpful companion to synthetic drugs. They can fight infections while also promoting overall health and well-being, making you feel better in more ways than one.
Let’s take a look at some of these natural antibiotics that combat infections below:
7 natural antibiotics that combat infections
1. Garlic
Don’t let the smell fool you! Garlic contains a compound called allicin, a champion germ fighter effective against bacteria, viruses, and even fungi. Studies have shown that allicin can help inactivate harmful enzymes produced by bacteria, essentially disarming them and preventing them from causing damage.
Eat raw garlic for the most benefit. Crush or chop a clove and let it sit for a few minutes to activate the allicin. If raw garlic isn’t your style, consider garlic oil for topical application on skin infections or as a convenient supplement.
2. Honey
This delicious treat isn’t just for breakfast. Honey has natural antibacterial and healing properties thanks to compounds like hydrogen peroxide and methylglyoxal. Honey’s low moisture content creates a hostile environment for bacteria, preventing them from growing and spreading.
Additionally, research suggests that methylglyoxal may have anti-inflammatory properties that can aid in the healing process.
Apply honey directly to wounds for faster healing. Honey’s natural antibacterial properties can help keep the wound clean and free from infection. You can also enjoy a spoonful of raw honey daily to give your immune system a boost and help fight off minor infections.
3. Echinacea
This popular herb is a natural immune system booster. Echinacea helps your body produce more white blood cells, which are like soldiers fighting off infection. It also improves communication between your immune cells for a more effective overall response.
Studies on the effectiveness of Echinacea are mixed. But some research suggests it may be helpful in reducing the duration and severity of colds and upper respiratory infections.
Brew a cup of tea using dried Echinacea roots or leaves. Enjoy the earthy flavour and feel your immune system getting stronger. Echinacea is also available in capsule or tincture form for a more concentrated dose.
4. Goldenseal
This North American plant packs a punch with berberine, a powerful compound that disrupts bacteria’s cell membranes. Essentially, it takes them down from the inside out. Goldenseal is particularly helpful for respiratory, digestive, and urinary tract infections.
However, Goldenseal can interact with certain medications and may not be suitable for everyone. Consult your doctor before using Goldenseal, especially if you have any underlying health conditions or are taking medications.
Goldenseal is most commonly sold in capsules or tinctures. Always follow the recommended dosage and consult your doctor before use. You can also brew a tea using dried Goldenseal roots, but this method is generally less potent.
5. Oregano Oil
Oregano oil is a champion germ fighter because of its high concentration of carvacrol and thymol, compounds with strong antibacterial, antiviral, and antifungal properties. Oregano oil is especially effective against respiratory and digestive infections.
Oregano oil is very strong, so be careful! Always dilute it with a carrier oil like olive oil before applying it topically to your skin. For internal use, look for encapsulated oregano oil or diluted drops. It’s important to start with a low dose and increase gradually as tolerated.
6. Ginger
Ginger isn’t just for upset stomachs! It also boasts impressive anti-inflammatory and antimicrobial properties that help fight off bacterial and viral infections, particularly in your respiratory and digestive systems. Ginger’s warming properties can also help ease congestion associated with respiratory infections.
Steep fresh or dried ginger root in hot water for a soothing ginger tea. You can also add raw ginger to your meals or smoothies for a flavorful and health-boosting kick.
7. Turmeric
This vibrant yellow spice isn’t just for adding color to curries. Turmeric contains curcumin, a powerful compound with anti-inflammatory, antioxidant, and antimicrobial effects. Turmeric helps fight a range of bacteria and viruses and also supports overall immune health.
Make a delicious and soothing drink called “golden milk” with turmeric, milk, and honey. You can also take curcumin supplements for concentrated benefits.
Importantly…
While natural antibiotics can be effective, it’s important to use them wisely and consult with a healthcare professional before using them, especially for serious infections or if you are taking other medications.
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