Health and Fitness


Simple Strategies and Tactics to Manage Your Anxiety and Panic Attacks

The narrative on mental health is much more open these days, and it makes it much easier to talk about how we are feeling. There can be many of us that might not have known what we have been experiencing was something like depression or a panic attack, without people being open and talking about what they are going through. Anxiety is something that gets bandied around a lot at the moment, but it is more than just nerves. Anxiety and panic attacks can impact your whole life and can stop you from doing things that you normally would. But what can be done about them? Here are some strategies and tactics that can help you deal with your anxiety, so that hopefully, they don’t turn into a full panic attack.

Take Supplements

Believe it or not, there are plenty of supplements that can help you to deal with your panic attacks. For starters, things like vitamin B6 and the iron levels in your body can play a big part in regulating the serotonin in your body. This is something that occurs naturally and is sometimes known as a ‘happy’ hormone as it can come from exercise too. But if are lacking those nutrients, then you could be lacking how your body deals with the hormone. You could also consider looking to buy weed online, as medical marijuana can help you to deal with panic attacks and anxiety. There are many studies now showing that it can help in those situations.

Relax Your Muscles

Being in control and being able to relax your muscles can be another great way to deal with anxiety or if you feel a panic attack coming on. When you feel anxious, your body can tense up and make things worse. So you could start by relaxing different parts of your body, like your hands and arms, then moving onto shoulders and neck, for example. It is something that you will need to do consciously, as you can tense up without even realizing it.

Limit Caffeine Intake

If you are someone that drinks a lot of drinks that contain caffeine, or consumes a lot of caffeinated foods, then it has shown to make you more anxious than people that don’t. Caffeine is something that stimulates your central nervous system, and you guessed it, that plays a part in anxiety and panic attacks, as it can get you in a constant state of ‘fight or flight’ which isn’t going to be good for you; you’ll feel on edge all of the time. So limit those kinds of foods and drink, and eat whole foods, and as little refined foods as possible to help you to eat your way to feeling better.

Have you ever experienced panic attacks? How people deal with them can be pretty individual. But these can all help to get you on your way to dealing with them in a better way, or even eliminating them over time. It would be great to hear what you think.

Manage Your Migraines

A migraine is more than a headache. It is a severe pain that can last from a few hours to a few days and often cause the sufferer to be nauseous as well. They are usually on one side of the head and get worse with exercise. The patient can become light and sound sensitive,

Migraines tend to run in families. There is not a great deal you can do about your connections to your relatives, but there are lifestyle changes you can make that will help to lessen the migraines severity and frequency.

Have A Routine

Your brain is sensitive to changes in your environment, both externally with things such as bright lights and loud noises, and internally with the likes of hormones changing. These changes can make your brain feel threatened and the result is pain.

Having a set routine lets your brain get used to these changes and so when you see a bright light at the same time every day, it is less likely to set the alarm off in your brain.

Learn The Triggers

There are some foods that can trigger health problems, including migraines, in certain people. It does not happen for everyone, but things like dark chocolate and cheese are often the cause of a migraine. Keep a diary of what you eat for a while, and see if there are common foods in the time before a migraine starts. Then try avoiding those foods to see if the amount of migraines you suffer becomes less.

Flashing lights can also be a trigger for some migraine sufferers, and for others, flying can be the start of one. There are apps that let you track how frequent and severe your migraine is, You also input what you were doing and what you had eaten before it started, and they look for patterns to help you find out if something is triggering them.

Treatment for Migraines

If your migraines are getting more frequent or severe, you should seem medical treatment to help control them. Grand View Urgent Care is one place that may be able to help, or you could see your physician or local hospital. Migraines can be very disabling and make your life a misery. Getting the right treatment could be the answer in your case, as everyone is different.

There are medications that can help to relieve the pain of a migraine and help to prevent further attacks. Which type you need will be the decision of the medical practitioner treating you. They will want to know if there are any triggers that cause it to start and if you are not sure they will help you to identify any.

Unfortunately, in this very fast paced and stressful world we live, more Canadians than ever are suffering from migraines. People who have never had one do not always realize just how bad they can be, but as a sufferer, you need to do all that you can to prevent them, and if that does not work, seek the medical assistance you need.

Mental Health 101: 3 Sure-Fire Stress Busters

Sometimes that squidgy stress ball just won’t cut it. Feeling overwhelmed by worry and anxiety can be crippling, and you need to arm yourself with strategies that will help you to snap out of a damaging mindset. We can become stressed for many reasons, and all are as valid as one another. You don’t have to justify why you are feeling under pressure, suffering from pangs of anxiety or you are feeling depression wash over you. Your mental health is as important as your physical wellbeing and with the stigma now being broken down, you don’t have to worry about talking about your problems and asking for help. If you want to banish stress from your life, take a look at these three sure-fire stress busters for inspiration.

Eat Better

The chances are that when you are under intense stress that you will radically alter your normal eating habits. Some people choose to binge eat, chowing down on junk food, candy and chips. Others do the polar opposite and don’t eat at all. Both of these will leave your body nutritionally unbalanced which can lead to headaches, nausea and hormone imbalances. To combat this, you need to force yourself to eat better. While you might not feel like heading out for a swanky meal, try to cook something from scratch. The challenge could be just what you need to refocus your mind away from more negative thoughts. Use fresh ingredients and enjoy experimenting in an attempt to come up with a culinary masterpiece.

Don’t Be Alone

While it’s ok to want your own space, you cannot live like a hermit forever. It’s vital that you talk through your problems with a with a friend or with a professional. If the cause of your stress is financial worries, consider seeking out the services of The Credit Counselling Society. These caring professionals won’t just listen to your problems, but will also provide you with the tools to overhaul your money worries and bring a little bit of clarity to your chaotic situation. Sometimes we cannot work through our problems alone and need the professional input of others. Even if you just call up a friend, text your sibling or meet a pal for coffee, unloading your problems really will give you a welcome sense of release.

Technology Detox

Sometimes having our heads buried in our smartphones and tablets scrolling through endless social media feeds can be damaging to our mental health. The seemingly perfect lives of our pals displayed for all to see on Instagram aren’t real; they are filtered to alter reality using Amaro and Hefe. Nevertheless, these images can make us feel worthless and damage our self-esteem. To combat this, have a social media detox. Shun Facebook to read a book instead, go catch a movie or head out for a meal with friends. This ban on all things electronic can result in your mood lifting and your headspace focusing on more important aspects of your life rather than your Twitter feed.

Your mental health is a key part of your wellbeing as a whole. Don’t bottle up your feelings or neglect the importance of your emotions. Use this guide to help you banish stress for good.

How to Help Your Elderly Relatives Stay Healthy

Health problems become a more and more frequent distraction and anxiety for us as we age. For the elderly, health issues can come thick and fast and, if dealt with in the wrong way, can end in tragic circumstances. That’s why caring for your elderly relatives’ health is so important: it’s something that can truly affect their lives if unmonitored. Here are four ways in which you can keep your aged parents or in-laws healthy as they move into their silver years.


Older people tend to become more frail and immobile as they age, and it is in this regard that, occasionally, hygiene takes a hit. If it’s incredibly difficult, time-consuming, or painful to wash, they might elect not to do so. Shower chairs are one great answer. They can make showering and bathing an easier and more comfortable process. A bath chair or bath seat can provide ultimate comfort in order to assist an elderly person in terms of getting into the bath without causing pain or endangering their health. A shower stool might also be an ideal addition to the bathroom space. Before you add any of these additions, always run it past the recipient before imposing it on them – but be firm in saying it’ll be of benefit.


It’s imperative that elderly people visit the doctors with increasing regularity as they age. That’s because there is a higher risk of illness and disease that can be more severe due to older age. Whether they’ve noticed a symptom or not, it’s important to encourage the elderly to head to the doctor’s with scheduled regularity, just so as to ensure they’re getting the right medical attention for their age.


Some elderly people eat terrifically well, while others tend to reduce the time they spend in the kitchen as they age, preferring to microwave simple meals, order takeaways, or miss meal times altogether. In order to boost their energy and their vitality, though, inspiring your elderly relatives to eat better is a top tip for helping their health conditions. Even if it means adding two or three more portions to your family meal and packaging it to drop at the grandparents, getting healthy food into them is a must. You could aim to take them out for lunch once a week perhaps, which will give them something to look forward to and focus on, as well as ensuring they maintain a healthy social life.


Finally, it’s important to keep your elderly relatives involved in family developments. That means not ostracizing them, and planning days out with the whole family including the elderly relatives. There’s nothing more dispiriting and sad that to leave elderly people out of the loop and out of your plans with the rest of your family, leaving them to their own devices. Keep them involved, keep them in your plans, and they’ll be delighted to spend time with younger, energetic people.

Older people require a new degree of care which, hopefully, this article goes some way to mapping out for relatives who are concerned about their welfare.

Making the Most of That Exercise Bug You Caught!

Exercise is such an important part of life, and you have to do as much as you can to improve the way you approach your exercise. There are so many things that you need to keep in mind when you look at keeping fit and healthy. The best thing to do is to try to build your routine around your fitness, and to do what you can to have the most effective and enjoyable workout you can.

This means you have to think about what is involved in having the right kind of routine. There are so many excellent ideas you can use to ace your workout properly and to make sure you are doing what is right for your body. Come up with some ideas that are going to help you make the most of exercising while you still have the drive and motivation to take this further!

Set up a Home Gym

A home gym is definitely something you need to consider, especially when it comes to working out more efficiently. This means you don’t have to go to the gym every day, or even leave the house, in order to exercise. If you have a spare room, this might well be the ideal space to turn into a gym. Make sure you get the right equipment as well, and this means looking for weights, medicine balls, and the best upright exercise bike for a short person. These are all essentials to make your home gym the ultimate exercise space.

Try to Exercise Multiple Times Weekly

While you are in the zone and motivated it is important to make the most of this, and you can achieve this by exercising multiple times on a weekly basis. You need to get into a health and fitness routine as much as you can, and this is a good way of helping you achieve that. Making sure you exercise at least a couple times each week will get you into the habit of keeping fitter in the future.

Vamp up Your Routines

It’s also really important to vamp up your routines and make sure you are making the most of the different exercise options you have. This means you should try new things, such as running, swimming, and cycling, as well as regular gym exercises. Pushing yourself to the limits and trying to make sure you are keeping active no matter where you are is so important.

Set Yourself Mini Goals

Setting yourself mini goals is a wonderful way of prolonging your drive to keep fit and get healthy. Come up with milestones that you can work toward in order to help you lose more weight and tone up better. By having these goals to work toward, you can really take this seriously, and make the most of the exercise regimen you have.

As you can see, there are a lot of options you need to consider when it comes to improving your exercise regime. The best thing you can do right now is to come up with ideas that allow you to make the most of the exercise bug you have caught. There are a lot of things that play a part in this, and if you focus on doing this more effectively, you will definitely get more out of the process.

3 Rules For Your Post-Workout Meal

It’s no secret that exercise alone isn’t enough to get fit. You need a good diet as well. There’s no point in spending time at the gym losing weight if you’re putting it all back on again by eating unhealthy food. But that doesn’t mean you should avoid eating after working out completely. People often don’t want to eat a large meal after the gym because it feels like they’re undoing all of the hard work they just put in. In reality, it’s essential to eat after a workout if you want to see results, you just need to make sure that you’re eating the right stuff. If you aren’t sure what the right stuff is, read this handy guide to post-workout nutrition.

What To Eat

First, what should you be eating? After a hard workout, your muscles need certain things to repair themselves. If you don’t give your body what it needs, you’re far more likely to end up getting injured and you’ll struggle to keep up with your workout routine because you’ll constantly be aching. The 2 main things that you need are protein and carbohydrates. If you’re focused mainly on muscle building, protein is the most important. That’s why you always see people drinking protein shakes when they’re weightlifting. If you don’t like the look of a protein shake, there are plenty of tastier alternatives like protein flapjacks that still give your body what it needs to repair itself. Eating high protein foods like meat or nuts is good as well, just be careful of the fat content.

When you’re doing a lot of cardio, your body needs to replace the energy that you’ve burned off. Protein is still important but you also need to get plenty of carbohydrates in there. If you don’t, you’ll end up feeling tired all of the time. Eggs and fish are the best source of carbohydrates to eat after a workout.

When To Eat

You’ve only got a short window in which to replenish your body if you’re going to see all of the benefits. Usually, you want to be eating something in the first 20 minutes after finishing your workout. Then have your next full meal around 2 hours later. If you leave it too long, your muscles won’t repair themselves effectively.

How Much To Eat

While it’s important to eat after your workout, you need to get the amount right, otherwise, you’ll start gaining weight. Your body can only process certain amounts of protein and carbohydrates so you want to eat fairly small portions of easily digestible food. Your specific requirements depend on your size, the intensity of the workout and your goals. However, there are some basic guidelines you can follow; as a general rule, you should try to have around 15-35 grams of protein and 30-100 grams of carbohydrates in your post-workout meal.

There’s no point exercising if you don’t give your body everything it needs to repair itself afterwards. If you really want to see good results, you need to get your post-workout meal right.