What Is Anxiety?

Anxiety is your body's normal reaction to stress. It can be a feeling of worry, fear, or unease.

Do you feel anxious before a dental visit or starting something new? Have you gotten the jitters before speaking in front of a large group? Do you sometimes get sweaty palms when thinking about the future?

These are common reactions when faced with something that's scary or unfamiliar and it doesn't necessarily mean that anything is wrong.

However, some people suffer from a more severe form of anxiety that causes more serious physical symptoms which can interfere with their daily activities. The feelings of fear and unease are often intense, repeated, and out of proportion to the actual danger. These are called anxiety disorders.

To better understand if your anxious feelings could be a sign of anxiety or panic disorder, let's take a look at some of the symptoms.

What Are The Symptoms of Anxiety Disorders?

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Anxiety and worry can take over your life if you allow it to. Whether we like it or not, constant stress and worry can physically make us sick. The good news is that there are ways to help alleviate anxiety.

The first step is to figure out exactly what you are stressing about. Is it something you can change? Is it something you have no control over? By determining the root of your anxiety. you can better understand how you can overcome it.

For example, if you are feeling anxious about losing your job, you have the capability to change this worry. You can work harder to prove that you are an indispensable part of the team or you can start searching for a new job. Taking action is the surest way to defeat anxiety.

The truth is, there are many situations that you can change with some effort. For example, if you are concerned about your weight, the good news is that you can change it! You already know it takes a healthy diet coupled with regular exercise. Little by little, your weight will melt away and your health will improve.

By determining the root of your anxieties, and developing ways to turn them into something positive, you can overcome them.

Here are some tips and techniques to help you manage your anxiety.

1. Know your anxieties. Write them down exactly what is causing your anxiety, then note down ways you can change the outcome. Knowing what you are up against is the key to feeling better about yourself and your current situation.

2. Breathe! Once you have pinpointed the things you need to change, sit back and take a breath. This form of relaxation can help you calm your racing heart and give you peace of mind. Rapid breathing from anxiety can lead to a panic attack. Breathe deeply and slowly as soon as you feel yourself becoming worried or anxious.

Download: Breathing exercises to relieve stress quickly

3. Visualize. Perhaps one of the most effective ways to overcome anxiety is the technique of visualization. Choose a quiet space in your home, light some candles, and close your eyes.

 Imagine yourself in your ideal situation. Feel how calm you are and visualize letting go of your worries. Think how happy you will be once your source of stress has been diminished. Positive visualization can help you move toward the happier vision you have created in your mind.

4. Use positive affirmations. When things get tough and you feel yourself losing control, repeat a positive statement over and over in your head. For example, if you need a job, you can repeat something like: "I am a valuable and hardworking individual who is worthy of a fulfilling new opportunity!"

Reaffirming positive thoughts repeatedly can help you believe that anything is possible. The power of the mind is endless.

5. Diet and exercise. Eating a well-balanced diet and exercising can physically help you handle stress and anxiety. The stronger the body is, the stronger the mind is. It is a fact that if you abuse your body with junk foods and alcohol, your body and mind will react negatively.

6. Seek support. Seeking professional help and reaching out to friends and family can do wonders to help you get rid of your anxiety.

Once you have seen that someone else has gone through and overcome what you are experiencing, it gives you hope that you, too can do the same.

Anxieties are a part of everyday life. How you chose to manage them is what makes the difference.

Read: Dealing with stress? 5ways to relieve stress

 Breast cancer screening means checking the breasts for signs of cancer even before they have symptoms. Screening is done to find cancer early when it can be treated. Your doctor may recommend screening even when you have no symptoms. Talk to your doctor to determine the right kind of screening test for you.

Types of screening

Mammography

This is the most common type of screening test. A mammogram is an X-ray of the breast. They help to find tumors that are so small you can't feel them. It can also help to find ductal carcinoma in situ(DCIS) where abnormal cells line the breast duct.

Mammography Guidelines

Women age 40-54 are recommended to get mammograms every year.

Women 55 and older who are at average risk can get mammograms done every two years.

Screening should continue as long as a woman is in good health and expected to live ten more years or longer.

Types of mammograms

There are three types of mammograms.

• Film mammogram is an x-ray picture of the breast.
• Digital mammogram is a picture of the breast taken by a computer.
• Digital breast tomosynthesis takes pictures of the breast from many angles using X-rays. A computer then makes 3D images of the breast using these pictures.

Breast Magnetic Resonance Imaging(MRI)

The breast MRI uses magnets, radio waves, and computers to take detailed pictures of the breast tissues. This is used in addition to the mammogram to screen women at high risk of getting cancer. MRI does not use xrays and you are not exposed to radiation.

Factors that put women at risk include family history with breast cancer(mother, daughter, or sister), certain gene changes like in the BRCA1 and BRCA2 genes and some genetic conditions like Li-Fraumeni and Cowden Syndrome.

Clinical Breast Exam

The breasts are inspected and checked for lumps or any other abnormality by a doctor or health professional.

Breast Self Examination

This is not usually included as part of breast screening because there is no evidence to show that it decreases the chances of dying from cancer. However, it helps you to become familiar with the look and feel of your breast so you can know when there are unusual changes in the breast.

Talk to your healthcare provider about your risk of breast cancer and what type of screening test is appropriate for you.

Read: How To Do Breast Self Exam

What is breast self-exam?

Breast self-exam is inspecting and examining your breasts regularly on your own. This helps you to increase your breast awareness so you know the look and feel of your breasts.  When you are familiar with your own breast, you will know when there are abnormal changes which you should report to your doctor promptly.

What is the purpose of breast self-examination?

Breast self-examination can help you to become more breast-aware. You get to know the normal state of your breasts so you can detect any abnormalities on time. Though breast self-examination is not recommended as part of breast cancer screening, regular breast self-examination can help you detect signs of infection or breast cancer. However, they should not replace regular screening tests like mammograms and examinations by your doctor. A mammogram can detect tumors before they can be felt, so screening is very important. 

Adult women are encouraged to do a breast self-exam at least once a month. Women who are still having regular periods should have their breast exams after their period. Women who have stopped menstruating or have irregular periods can choose a day that is consistent and easy to remember like the first day of each month.

How to perform a breast self-exam 

 Visual Inspection

Manual examination while standing up

Manual examination while lying down

Benefits of Playing Solitaire 

Improves mental skills

Practice essential life skills

Improve memory and concentration

 Reduces stress 

Benefits of Playing Online Solitaire

Eliminates handling of physical Cards

Enforce the rules

Easy to customize

 Learn to play the game

Resources for playing solitaire

What Solitaire Games to Play

 Klondike Solitaire

Freecell Solitaire

Pyramid Solitaire

Spider Solitaire

Celery is a popular low calorie vegetable you can find in any vegetable stall. It comes from the same family as carrots and parsley. This green vegetable's origins can be traced to the Mediterranean and North Africa. This plant is now cultivated globally and can be found in cuisine of many cultures. 

This green vegetable has many  health benefits because it contains antioxidants, phytonutrients, vitamins and minerals that help reduce the risk of some ailments in addition to aiding digestion . I n this article we will discuss the many health benefits of celery and side effects.

Benefits Of Celery

Supports digestive function

Fiber is important for digestive function. Celery is a good source of soluble and insoluble fiber. Celery also contains substances (phytonutrients) that protect digestive mucosa and increase the lining of the stomach. This can decrease occurrence of gastric ulcers.

Improve memory

Studies have found that celery extract appeared to improve cognitive function. Cognitive function refers to mental abilities such as learning, thinking, reasoning, remembering, problem solving and decision making. Celery contain flavonoids which help cognitive function. Flavonoids are powerful anti oxidants which occur naturally in  vegetables, fruits and some beverages.

 A research study found that people who consumed about 600 mg of flavonoids per day had a 20% lower risk of cognitive decline than those who had only 150 mg.  It has also been shown that flavonoids can help counter dementia by protecting the cells from aging process caused  by brain inflammation.

May reduce blood pressure

Celery contains chemical compounds known as pthalides. These substances relax and expand the walls of blood vessels allowing blood to move  more freely, thus reducing blood pressure. It also contains potassium which helps regulate blood pressure. When blood pressure is well regulated, it reduces the chances of suffering a stroke, heart attack or developing arteriosclerosis.

May help in weight loss

One cup of diced celery is said to contain only 14 calories. This makes it a great addition to salads, soups and other meals if you are on a weight loss diet. The fiber in celery can make you feel full for longer. Also, the high water content can help prevent dehydration, thereby boosting energy levels.

Boosts immunity

Celery is rich in Vitamin C, vitamin A and other antioxidants. This helps to boost immunity and aid healthier eyes and skin.

How To Include Celery In Your Diet

Celery can be used in salads, soups, juices and smoothies. This smoothie recipe is a favorite and very tasty.

Celery and pineapple smoothie

Ingredients

One pineapple

Half of a cucumber

Ginger

Celery

Wash pineapple carefully under clean running water to remove sand and dirt.

Peel pineapple and cut into small pieces and set aside.

Boil the pineapple peels in two cups of water.

Wash celery sticks and cut into pieces.

Add peeled ginger, diced cucumber, diced pineapple, celery and water from the boiled pineapple peels into a blender and blend for a few minutes.

Side Effects Of Celery

Celery can cause a severe allergic reaction in some people. Symptoms include breathing difficulties and swelling.

Celery seed can stimulate the uterus and should be avoided by pregnant women.

There is a risk of possible contamination with pesticides. Wash well to remove all traces of pesticide before consuming it.

Eating too much can cause bloating and gas.

Vancouver has the most pleasant climate of Canada’s largest cities. It rarely snows, and the temperature seldom drops below zero. Vancouver homes for sale are the most expensive in Canada, in part due to the temperate climate that makes it the perfect venue not only for a variety of outdoor events and festivals but also for ambitious athletic activities. Vancouver is culturally diverse and welcoming to new immigrants, with 20 percent of its population from China and a further 12 percent coming from South Asia.

If you want to build a house, determine the best plan of action for you and your family. While buying an existing home may be cheaper and more convenient, building a brand-new house gives you a sense of ownership over your living space.

Below are the benefits of building your own home.

Energy Efficient
If environmental friendliness is important to you, it makes a lot of sense to build. Modern building techniques and materials are more energy-efficient than they used to be even 20 short years ago, and you might even be able to construct a zero-energy home if saving energy is your top priority.

No Need for Remodelling
Building your home saves you money on remodeling and additions. One of the first things many homebuyers do when they move into an existing home is a kitchen remodel. Even the bathroom and living room may need some updating to suit your wants. You can avoid remodeling costs by
designing and building your own home.

Pick Your Lot
Choosing a lot for a custom home is a crucial piece of the home-building process. Many factors affect the design and features of the home and can also impact your quality of life in the home.
Two lots with the same square footage may not both be buildable despite having the same area. A long narrow lot will not be as useful as one that is square. The shape of the lot impacts where the home is situated and the size of front, side, and rear yards.

Less Maintenance
Obviously, new construction homes have less maintenance than older existing homes. You won’t have to worry about a leaky roof when it rains or your HVAC breaking in the middle of an arctic blast or heatwave. You can enjoy all the perks of living in a brand new home without maintenance headaches. When things break down, they are typically covered by the builder’s warranty.

What is cholesterol?

Cholesterol is a waxy chemical substance found in every cell of the body. It is a fat-like substance that moves in the blood. The liver produces about 80% of the cholesterol in the body. We can also get it from food. Cholesterol is only found in foods that come from animals like meat, poultry, fish, eggs, and dairy products.

The liver regulates the cholesterol in the blood. After a meal, cholesterol in the meal is absorbed in the small intestine, metabolized, and stored in the liver. The liver secretes cholesterol as the body needs it.

What is the role of cholesterol in the body?

Cholesterol performs many vital functions in the body. It is found in all the cell membranes of the body. Cell membranes are layers that protect the contents of the cell by acting as a gatekeeper to what things can enter or leave the cell. Cholesterol is also needed to make Vitamin D and some hormones like estrogen and testosterone.

Types of cholesterol

Cholesterol is transported in the blood by particles called lipoproteins. There are three types of lipoproteins that are categorized based on how much protein there is in relation to cholesterol. 

Low-Density Lipoprotein

This is typically called "bad" cholesterol. It has more cholesterol than protein. This lipoprotein transports cholesterol throughout the body. They accumulate in the arteries clogging them and making them hard and stiff.

High levels of LDL can increase the risk of heart disease, stroke, and peripheral artery disease by forming cholesterol plaques on the walls of the arteries. As the plaques continue to build up, they narrow the arteries. This is called arteriosclerosis. This will also cause the blood flow to decrease. 

If the plaque ruptures, this can cause a blood clot to form. This blood clot can prevent blood flow. If this clot occurs in any coronary arteries in the heart, it can cause a heart attack or myocardial infarction.

High-Density Lipoprotein

This is called good cholesterol. This is made up of higher levels of protein and lower levels of cholesterol. HDL picks up excess cholesterol and takes it back to the liver. Higher levels of HDL reduces the risk of heart disease. 

Very Low-Density Lipoprotein

These are particles in the body that carry triglycerides. Triglycerides are important because most of the fat in the body exists as triglycerides. VLDL contains even lower levels of protein than LDL and has been associated with cholesterol plaque build-up.

How to test your cholesterol levels

Cholesterol levels are tested with a blood test. In most cases, you will need to fast for 12 hours before drawing blood for the test.

Accepted cholesterol levels

How to lower cholesterol by diet

Reduce saturated fats

Saturated fats are mainly found in animal foods, though a few plant foods are also high in saturated fats like coconut oil, palm oil, and palm kernel oil. Some sources of saturated fat are meat products (sausage, bacon, meat, hamburgers), whole and reduced-fat milk, butter and dairies desserts, pizza, cheese, and cookies.

The American Heart Association recommends limiting saturated fats to no more than 7% of calories.

Eliminate trans fats

Trans fats are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst. Partially hydrogenated oils can withstand heating without breaking down making them ideal for frying foods. Trans fats are also found in beef fat and dairy fat in small amounts.

Trans fats lower HDL and raise LDL. They can also create inflammation and increase insulin resistance. Insulin resistance is when your body stops responding to insulin, causing an increase in blood sugar levels.

Increase unsaturated fats

Unsaturated fats are liquid at room temperature and are considered beneficial for health. They can improve blood cholesterol levels, reduce inflammation and stabilize heart rhythms. Unsaturated oils are found in food from plants such as vegetable oils, nuts and seeds. 

There are two types of unsaturated fats:

Monounsaturated fats which are found in avocados, oils suchs as peanut oil. canola oil, nuts like almonds and seeds like sesame and spinach seeds.

Polyunsaturated fats which are found in walnuts, fish, flax seeds and canola oil.

Eat foods rich in omega 3 fatty acids

Increase your physical activity

Exercise helps boost your body's HDL (good fat).

Quit smoking

Smoking  may lower your body's HDL(good fat).

Lose Weight

Drink alcohol in moderation

Drinking too much alcohol can increase your cholesterol level.

Take your medication

 Basic health screening tests are tests your healthcare provider recommends to identify any undetected disease or conditions. The goal is to discover diseases that can be easily treated if found on time. Getting screened is one of the most important things you can do for your health.

Health screening  tests are recommended based on  some criteria:

• The condition has an early stage during which symptoms may not be obvious but early detection and treatment will significantly improve the outcomes.
• An acceptable treatment is available for the condition.
• It affects the person's life expectancy and quality of life.
• A simple and affordable screening test for the condition is available.
• It is a common public health problem.

Basic Health Screening Tests

Blood Pressure Screening

Read: What do your blood pressure numbers mean? 

Diabetes Screening

If there are other risk factors such as a family history of diabetes, high blood pressure, high cholesterol among others, screening should be done at an earlier age and more frequently.

Read: Diabetes, 5 warning signs you shouldn't ignore

Cholesterol/lipid profile

Mammogram

Pap Smear 

Colonoscopy

Congratulations, you have a new baby! Once, you've given birth, breastfeeding is one important thing you can do to protect your baby and help to promote good health. Along with saving you money on formula, breastfeeding can also help you to keep your medical bills down.

When babies are breastfed, they have more immunity against ear infections, respiratory infections, and allergies. 

During the first week of your baby's life, your breasts will produce colostrum for your baby to drink. Colostrum is rich in antibodies and aids the baby's immune system. It also helps him pass his first bowel movement, which is called meconium. 

Meconium is black and tarry-looking and is in the first few diapers after birth. Then it begins to transition to a brown substance and after your milk comes in, it becomes a yellow, mustardy stool that is loose and watery. 

Sucking on the breast will also help with jaw alignment and development.  So, there is less need for costly orthodontic work when the child gets older.

Data from a study with almost 9,700 children in 1981 concluded that longer breastfeeding times correlated with a lower risk of malocclusion (misalignment of teeth). 

Breastfeeding’s impact on jaw growth is also good for the development of a baby’s airway. This may help prevent problems with sleep-disordered breathing, such as sleep apnea.

Breastfeeding also offers many benefits for the mom as well. The baby sucking the breast will cause contractions right after birth, leading to less bleeding for the mom, and helping her uterus return to its shape before pregnancy much faster.

Breastfeeding also burns calories, so a mom can lose weight much faster than if she fed her baby with a bottle. Breastfeeding creates a special bond between the mother and the baby.

Getting Started with Breastfeeding

Breastfeeding is an art that will require a lot of patience and a lot of practice. No one expects you to be an expert when you first start, so you should not hesitate to ask for advice or have a nurse show you what you need to do.

Once you start, keep in mind that nursing should not be painful. When your baby latches on, pay attention to how your breasts feel. If the latching on hurts, break the suction then try again.

How much should newborns breastfeed?

You should breastfeed quite frequently, as the more you nurse the more milk you will produce. Breastfeeding for 10-15 minutes per breast 6- 10 times every 24 hours is an ideal target.

Feedings can take 40 minutes or longer, therefore you will want a cozy spot where you will not be bothered.

Breastfeeding and positioning

For some people, the process of breastfeeding seems to come naturally to them, there is a level of skill required for successful feeding and a correct technique to use. Incorrect positioning is one of the biggest reasons for unsuccessful feeding and it can even injure the nipple or breast quite easily.

Your technique and positioning are important in ensuring that your breastfeeding experience is a great one.  A few different positions that can be used to make the experience more comfortable for you and your baby. Some of these positions include:

1. Upright

2. Mobile

3. Lying down

4. The Clutch Hold

Anytime you don't feel comfortable with a feeding position, always stop and switch to a different position.  Each position is different, while some mothers prefer one position, others may like a totally different position.  All you need to do is experiment and see which position is best for you.

Breastfeeding Complications

Sore Nipples

A lot of mothers complain about sore nipples that make breastfeeding painful and frustrating. Improperly positioned babies that suck really hard can make the breasts extremely sore. Here are some ways to ease your discomfort:

• Make sure your baby is in the correct position and latching on properly.
• Air out your nipples after breastfeeding
• After breastfeeding, apply some ultra-purified, medical-grade lanolin, making sure to avoid petroleum jelly and other products with oil.
• Make sure to wash your nipples with water.
• Many women find teabags ran under cold water to provide some relief when placed on the nipples.

Clogged milk ducts

Breast Infection

Video games can play a beneficial role in improving your mental health. For decades, there have been a lot of research on the negative effects of gaming. Though we can't ignore this, the truth is video games  are great for stimulating the brain. They also help to improve problem-solving, memory, and concentration when played in moderation.

Benefits of Video Games

Improves mental health disorders

Encourages mental stimulation

Builds emotional resilience

Improves social skills

Things To Note

It is important to set limits on how much time you will spend playing these games. Spending too much time on these games every day can lead to addiction. It can also lead to isolation and using the games to escape from your real life. Gaming is good for relaxation and easing stress but can cause problems if it's excessive.

 3 Online Games To Improve Your Mental Health

Sudoku

This is a fun brain game that people of all ages and abilities can play. It is a logic game that challenges you to place the right numbers in boxes within a grid. Playing sudoku provides exercise and stimulation for the brain which can improve brain function according to a research study published in the International Journal Of Geriatric Psychiatry. It is also relaxing and gives a sense of satisfaction and achievement when you complete the puzzles.

Crossword Puzzles

Solving crossword puzzles boost your vocabulary, spelling, and knowledge of trivia. These benefits in turn increase your ability to think abstractly and your brain's processing power.  

Research studies have shown that participating in activities like crossword puzzles can delay the onset of memory loss and alleviate dementia especially for those who are already at risk for Alzheimer's disease and dementia.

Role-Playing Games

A role-playing game is a game where the player assumes the role of a character throughout play. How you play your character depends on the person who created the game world and how you respond to the various events in it.

 These games have been used by educators to help develop critical thinking and problem-solving skills. RPGs can also be used in a therapeutic sense for practicing desired skills like speaking up in a safe space and collaborating with others.

Recommended Online Game Websites

You don't have to download paid apps in order to get the benefits of video games. These websites are full of simple games you can play in your browser. And guess what? They are free!

1. Plays.org

This website offers hundreds of free and fun online games you can play directly from your browser. It's really easy to use. You don't have to download an app or register an account to use the website. Another great thing about this website is that there are no distractions from advertising and no paid upgrades either. 

When playing the games, you don't have to worry about losing access to the internet because they are stored on the web browser. They have a wide variety of games for adults and children.  Some games to try are the ultimate Sudoku timed puzzle game, which is a free online version of the classic Sudoku puzzle number game, and the Super Tetris logic puzzle game. 

2. BestCrosswords.com

If you love crosswords, you will love this one. This website hosts a large supply of free crossword puzzles. They publish 15 grids daily. You don't need registration and you can play in your web browser, smartphone, tablet or print in high resolution.

3. Arkadium 

This website has a large collection of online games you can play for free in your browser. You have to register to use this one and the advertisements can be distracting. Try Arkadium's Codeword, a word game that is a free online version of Codeword.