Eating nutritious, whole, and minimally processed foods that are prepared in ways you enjoy has inherent value. So does moving your body regularly in ways that work your muscles, heart, and lungs. Here are six small-but-significant wins you may experience as you work towards your overall goals:

Better health markers. Positive changes in blood pressure, blood sugar, and cholesterol levels can be a sign that your new nutrition and exercise habits are “working.” However, genetics also plays a role, so some people will see more significant changes from diet and lifestyle than others.

More energy. Nourishing yourself with healthy meals and snacks spaced throughout the day will give your body the fuel it needs to run optimally, which can reward you with steady energy levels. Similarly, “spending” energy each day on physical activity will yield you even more energy.

Better digestion. Changes to eating patterns such as reducing meal skipping, eating more fiber-rich plant foods, putting down your fork when you are satisfied but not stuffed, and reducing late-night eating can all improve digestion.

Improved sleep. Shifting more of your food intake to earlier in the day—starting with eating breakfast, then making lunch a bigger meal than dinner if you can—can also promote more restful sleep and may have other health benefits. Regular exercise can also help you sleep better.

Increased fitness. Regular exercise doesn’t always lead to weight loss, but it does improve your strength, endurance, and flexibility. Not only is maintaining and building muscle and cardiovascular fitness important for health, especially as we age, but you’ll find that many routine daily activities become easier as you become stronger.

Greater resilience. Supporting your body with nutrition and the movement it needs supports physical and mental health, which can help you recover from stressful events big and small.

Another benefit of looking beyond the scale—even if you do hope to see the number on the scale shift—is that when you pay attention to how the results of your new habits make you feel every day, this can be more motivating than simply focusing on a far-off goal.

You may also notice a synergy to the changes you’re making. For example, eating better and staying active may improve your energy and help you sleep better, and feeling refreshed and energetic can make it easier to plan and prepare nutritious meals and decide to go for a walk instead of lounging on the couch…which continues to support energy and good sleep.

When you feel better and know you’re feeling better, this can strengthen your new nutrition and exercise habits. It becomes easier to do the work to maintain those habits long term, and to return to them if you find yourself off-track along the way because life threw you a curveball.

The post Look Beyond the Scale appeared first on University Health News.

The study, led by researchers at Harvard Medical School and Australia’s University of Queensland, covered a period of 20 years and involved more than 150,000 adults. Researchers examined medical records and conducted face­ to-face interviews. The study was published recently in The Lancet Psychiatry. 

Researchers found that most mental health disorders first appeared in childhood, adolescence, or young adulthood, though they can develop at any age.

The peak age of first onset was at 15 years old, while the median age of onset was 19 for men and 20 for women. Ronald Kessler, PhD, McNeil Family Professor of Health Care Policy at Harvard Medical School and one of the study’s lead researchers, suggests that investing in mental health services, with a partic­ular focus on young people, is urgently needed.

“Services need to be able to detect and treat common mental disorders promptly, and be optimized to suit patients in these critical parts of their lives,” Dr. Kessler says. “By understanding the age at which these disor­ders commonly arise, we can tailor public health interventions and allo­cate resources to ensure that appro­priate and timely support is available to individuals at risk.”

Key Findings

While the study findings suggest that most disorders develop by early adulthood, it’s important to understand that mental health chal­lenges can appear at any age. For people with mood disorders or other emotional problems for years without ever understanding what was wrong, getting a diagnosis later in life can provide precious insight into previous difficulties with employment, rela­tionships, and other facets of life. And a diagnosis at any age can lead to much-needed treatment.

In addition to narrowing down the usual age of disorder onset, the study findings also identified the most common mental health disorders and how they differ by sex. Not surpris­ingly, anxiety and depression topped the list overall.

However, for women, the three most common mental health disor­ders were depression, a specific phobia (such as claustrophobia and acrophobia), and post-traumatic stress disorder (PTSD). For men, the top three were alcohol abuse, depres­sion, and a specific phobia.

For the study, researchers analyzed data collected by the World Health Organization’s World Mental Health Survey initiative, which includes the largest coordinated series of face-to­-face interviews seeking to understand the reach of mental illness across populations.

Prevalence of Mental Illness

Despite the size and scope of this research, estimating the prevalence of mental health disorders remains chal­lenging for several reasons. Mental ill­ness is sometimes referred to as a “silent disease” because it exists on a continuum of severity, and people with “mild” depression or anxiety, for example, may never get a diagnosis, let alone seek out treatment. Individ­uals who might benefit from treat­ment may also miss out because of cultural or familial stigma around mental health or because they don’t have easy or affordable access to ser­vices and other resources.

For these and other reasons, the WHO estimates that nearly two­ thirds of people with mental illness go without treatment, and this applies to people with a range of mental health challenges. The National Institute of Mental Health (NIMH), for example, suggests that about half of adults in the United States with bipolar disor­der and 40 percent of those with schizophrenia went untreated during a one-year study period.

While it’s important for researchers, clinicians, and policy makers to have a good handle on the prevalence of mental illness, what’s most important for you and your loved ones is that you take the signs and symptoms of mental illness seri­ously. Don’t brush off noticeable changes in personality and behavior or assume such changes are passing phases or unavoidable aspects of get­ting older.

Mental health disorders are often treatable, and they don’t always require medication. You may be able to find help through talk therapy and lifestyle changes, but seeking a mental health professional to start the process is usually an essential first step. If you’re unsure about how to start, talk with your primary care doctor about any concerns you have. Ask for a recommendation for a ther­apist, and adopt the attitude that help is available if you’re willing to accept it. 

The post Study Suggests That Mental Health Disorders Affect One Out of Two People by Age 75 appeared first on University Health News.

If you have GI symptoms under stress or when experiencing anxiety, they can make stress worse. Imagine a sudden attack of diarrhea under stress, and then add the stress and anxiety of not being able to get to a bathroom. Learning how to deal with stress can help you avoid this vicious cycle. _[1,2]

The Gut-Brain Connection

Harvard Medical School explains that when GI symptoms are caused by stress or anxiety and not by an infection or disease, it is called a functional GI disorder. Just because it is not caused by infection or disease does not mean it’s not real. _[3]

The part of your brain and nervous system that controls functions like breathing and digestion is called your autonomic nervous system. It is divided into sympathetic and parasympathetic systems. Stress triggers your fight or flight reaction and causes your sympathetic nervous system to slow down digestion. To avoid the damage of long-term stress, your parasympathetic nervous system kicks in to return things to normal. _[3]

Both your sympathetic and parasympathetic nervous systems are connected to your enteric (or gut) nervous system, sometimes called your “second brain.” Your gut’s nervous system uses the same brain chemicals and chemical messengers – called hormones – as your brain. _[3]

In fact, your gut has the largest area of nerves outside your brain. When stress causes your brain to produce stress chemicals and hormones they go into your gut and cause GI symptoms, including diarrhea. _[1] When your GI system is under stress, GI stress chemicals and hormones go to your brain triggering more stress and inhibiting your autonomic nervous system from turning off the stress switch. _[1]

The Gut Bacteria Connection

There are millions upon millions of bacteria living in your gut. A healthy GI system relies on good bacteria outnumbering or balancing bad bacteria. There is a connection between gut bacteria and mental health, so stress or anxiety can upset the balance: _[1,2,5]

• Stress may reduce good gut bacteria and favor bad bacteria.
• Bad bacteria cause GI symptoms.
• Bad bacteria reduce the production of the mood-lifting chemical serotonin. That means less serotonin going to your brain and a depressed or anxious mood.

Possible GI Symptoms Caused by Stress

According to the Anxiety and Depression Association of America, stress-related GI symptoms can include: _[1]

• Upset stomach
• Cramps
• Diarrhea or constipation
• Loss of appetite or hunger cravings

So yes, stress can cause diarrhea, an upset stomach, and other uncomfortable GI issues. One thing that stress does not cause is a stress ulcer. According to the American College of Gastroenterology, emotional stress causing an ulcer is a myth. Ulcers are caused by bacteria, called H. pylori. Although stress does not cause stomach ulcers, it may irritate an existing ulcer and make ulcer symptoms worse. _[5]

How to Avoid Stress-Related GI Symptoms

Stress is a normal part of life. Nobody can avoid stress all the time, but you can learn better ways to cope with it: _[2]

• Don’t try to ignore stress with diversions like eating, drinking alcohol, gambling, or shopping. These diversions end up making stress worse over the long term. _[2]
• Identify your stress triggers and avoid them when you can. _[2]
• Learn techniques that help you deal with stress like deep breathing, guided relaxation, or meditation.
• Exercise regularly. Exercise increases gut and brain chemicals called endorphins that improve your mood. _[1]
• If you are really struggling with stress and stress-related GI symptoms, talk to your health care provider. Talk therapy – called psychotherapy – can often help. _[2]

Harvard Medical School says three types of psychotherapy may be helpful for stress, anxiety and the stomach pain that follows if you’re affected by the gut-brain connection.

• Cognitive-behavioral therapy helps you replace negative thoughts and behaviors with positive ones.
• Relaxation therapy teaches you ways to reduce stress like guided relaxation exercises.
• Gut-directed hypnosis combines deep relaxation with calming thought suggestions.

Sources

1. Anxiety and Depression Association of America, How to Calm an Anxious Stomach: The Brain-Gut Connection | Anxiety and Depression Association of America, ADAA
2. Cleveland Clinic, Is Your Stomach Churning? You May Have ‘Gut Stress’ – Health Essentials from Cleveland Clinic
3. Harvard Health, Stress and the sensitive gut – Harvard Health
4. American Psychological Association, Stress effects on the body (apa.org)
5. American College of gastroenterology, https://gi.org/topics/peptic-ulcer-disease/

The post Can Stress Cause Diarrhea? The Gut-Brain Connection appeared first on University Health News.

Some herbs do have mildly calming effects. These include chamomile, passionflower, kava, valerian, lavender, lemon balm, and skullcap. They are available in many formats, including teas, oils, pills, tinctures, and sprays.

There is some evidence that these herbs can have calming effects, but the evidence is not conclusive, and the effects may be pretty mild. Certainly they’re not strong enough to, say, stop a panic attack in its tracks or treat an anxiety disorder. Such herbs are most useful when taken before bed to help you calm down and fall asleep. If you take them during the day, you may find they make you drowsy.

Herbal Remedy Regulation Issues

If you decide to try herbal remedies for anxiety, be aware that they’re not as well regulated as drugs. This means that what’s on the bottle’s label may not match what’s inside.

Now that looks relaxing—chamomile tea. It may not have the same effect on all of us, but it’s nevertheless a popular home remedy for leveling off stress.

In most cases, long-term studies demonstrating efficacy and safety are lacking. Remaining questions about the safety of kava (also written as “kava kava” or kavakava”) are particularly concerning, and some countries have banned it because of the risk of liver damage. Kava may also cause headache, nausea, and dizziness. Some people may experience allergic reactions to herbal remedies. Don’t combine or replace prescribed medication for anxiety with an herbal remedy without first speaking with your health care provider.

Vitamins and Minerals for Anxiety and Stress

There are several vitamin and mineral preparations that are marketed as stress-busters. Typically, the rationale behind this claim is that these products replenish the vitamins and minerals that are likely to be diminished in times of stress. Alternatively, they rely on the fact that a lack of a certain vitamin or mineral may produce anxiety as a symptom, so vitamin and mineral manufacturers claim supplementation can help with this.

The truth is, unless you have a known deficiency, there is no evidence vitamin and mineral supplements will help with your anxiety or stress. If you think you might have a deficiency, your doctor can perform blood tests to find out for sure.

Using Over-the-Counter Medications to Treat Anxiety

Even though there are currently no approved over-the-counter anxiety medications. That doesn’t stop some people from relying on the side effects of OTC medications meant for other purposes to calm their anxiety.

Many over-the-counter drugs produce sedation or drowsiness. These include antihistamines, cough syrups, cold medicines, muscle relaxants, painkillers, and sleep medications. It can be tempting to try to alleviate anxiety with one of these medications, but it’s not safe. None of these drugs are meant to be taken long-term, and it’s more than likely you’ll need to keep increasing the dose in order to maintain the same level of sedation. You can quickly overdose yourself without even realizing it. In addition, once you stop taking these medications, the rebound effect can make you feel even worse.

If your stress or anxiety is severe enough for you to be scanning pharmacy shelves looking for relief, it’s likely you need some professional help. Talk to your health care professional about effective therapies such as psychotherapy, biofeedback, meditation, and prescription medication.

RECOMMENDED FOR YOU

• Anxiety Medication: Drug Treatment Options for Managing Anxiety Disorders
• Anxiety Medication and Antidepressants: Do They Make a Difference?
• Serotonin Supplements to Treat Depression, Anxiety, and Insomnia Yourself
• Finding the Best Antidepressants for Anxiety 

Originally published in 2016, this post is regularly updated.

The post Do Over-the-Counter Anxiety Medications and Supplements Work? appeared first on University Health News.

The truth is that, for better or worse, most people are able to tolerate the drudgery of feeling “pretty awful” for a long period of time without there being any real danger of losing control, doing something “crazy,” “going mad,” or “breaking down.” In fact, the feeling that you might be going crazy or are about to lose control is actually a common symptom of anxiety or depression. So, be assured that there are millions of people out there who, like you, feel as if their brains might just melt out of their ears one day.

That said, there are warning signs that can suggest you’re headed for a mental breakdown.

What Is a Mental Breakdown? Symptoms Tell the Story

Keep in mind that the phrase “mental breakdown” is not a medical term or official diagnosis. It has no clear-cut diagnostic criteria. There are no tests or checklists that can determine conclusively whether you’re experiencing one. The expression simply means that you’re suffering or struggling enough that you feel as if you’re getting closer and closer to a point where you cannot go on.

In extreme cases, mental breakdown symptoms might mean you’re feeling suicidal. It might be that you’re getting angrier and angrier, and perhaps afraid you might actually hurt someone. You could be losing touch with reality. You might feel that the responsibilities of daily living—getting up, getting dressed, eating, and going to work or taking care of your children or family members—are simply not possible anymore. You also might be dealing with stresses such as an illness (or an illness in a loved one) that you simply cannot face anymore. Under such circumstances, it’s time to seek help.

15 Mental Breakdown Symptoms

Here are 15 signs that you might be close to the edge:

1. Someone has expressed concern that you’re behaving strangely or self-destructively.
2. Your body seems to be no longer able to function properly.
3. You can no longer face basic responsibilities, such as caring for a child or parent who depends on you.
4. You have great difficulty getting out of bed.
5. You’re afraid you won’t be able to control your temper and might do something destructive or dangerous or hurt someone.
6. You feel completely without hope.
7. You feel overwhelmed most or all of the time.
8. You’re having negative feelings—such as loneliness, pain, or anxiety—that begin to feel unbearable.
9. You’re increasingly concerned that people are out to get you.
10. You’re no longer able to maintain a safe place to live or to get enough food to eat.
11. You’re resorting more and more to drugs or alcohol just to get through the day.
12. You’re experiencing frequent mood swings.
13. You frequently feel restless and agitated.
14. You’re starting to hear or see things that are not there.
15. You’re thinking about harming yourself or someone else.

If any of the above apply to you, set up an appointment with your doctor to discuss troubling issues. You can also try talking with a trusted friend or a member of the clergy. If you have any thoughts of suicide or if you feel that you may be a danger to yourself or others, you need help immediately. Go to the emergency room of your local hospital, call 911, or call a suicide hotline such as 800-273-TALK or 800-SUICIDE.

The Breaking Point

It’s important to recognize that having mental breakdown symptoms is not a sign of weakness. The human spirit can take only so much stress, anxiety, and pressure before it falters. Everyone has his or her breaking point; often, we don’t even know what that point is unless we are tested.

For some of us, dropping out of school and losing the support of our parents can be enough to send us over the edge. Others may appear almost superhuman, taking care of children, parents, or other vulnerable people while holding down a full-time job and living with a chronic disease. The point is not to compare. If you feel like you can’t take things the way they are anymore, reach out for help.

RECOMMENDED FOR YOU

• 6 Tips to Conquer Stress, Anxiety, and Depression Symptoms
• How to De-Stress: 4 Proven Tactics
• How to Deal with Stress
• Symptoms of a Nervous Breakdown 

See also this page from the U.S. National Library of Medicine, this one from the Centers for Disease Control and Prevention, and this resource from the National Alliance on Mental Illness.

Originally published in 2017.

The post Mental Breakdown Symptoms: a Checklist appeared first on University Health News.

Chronic Stress vs. Daily Hassles

Stress can come in many forms. Stressful life events include things like divorce, death of a loved one, or losing your job. Chronic stress involves ongoing problems such as living in poverty, a troubled marriage, or working a difficult job. Daily hassles are minor in comparison, and consist of things like family arguments, lost keys, or household repairs._[1]

Numerous studies have examined the effect of chronic stress on health. Not surprisingly, chronic stress is associated with an increased risk of cardiovascular disease, chronic health issues, and mortality._[2] But do daily stressors, which seem so minor in comparison, have the same effects?

Don’t Sweat the Small Stuff

Although daily stressors are indeed less severe than chronic stressors or stressful life events, they are still associated with the same negative effects on physical health. In fact, people report fewer physical symptoms and higher levels of overall health on stressor-free days compared to days in which daily hassles are experienced.

Daily stressors also exacerbate symptoms of chronic health conditions, such as joint pain, psoriasis, and chronic tension headaches._[2]

Daily hassles also have long-term effects. They can affect cardiovascular, immune, and neuroendocrine functioning. As one researcher puts it, “Ongoing physiological changes such as these lead to biological wear-and-tear, which, in turn, may increase one’s susceptibility to illness later in life.”_[2]

A study in the journal Experimental Gerontology, following 1,293 men over many years, found that both stressful life events and daily hassles increased the risk for mortality, independently of each other._[1]

Another study found that it wasn’t necessarily the amount of daily stressors people experience that increase their risk of long-term health problems; instead, it was the way people negatively reacted to daily stressors that was strongly associated with chronic health conditions later in life._[2] The results suggest that it isn’t how much we are exposed to daily hassles and problems that puts us at risk, but more how we react and deal with them.

How Does Stress Affect the Body on a Daily Basis?

Luckily, there are many ways to reduce stress and improve your ability to cope with daily problems. Meditation, yoga, or other mindfulness-based techniques are great ways to keep your mind calm.

Even taking a short walk when you feel overwhelmed by the day’s events can help you cope better. (Please visit our post “The Benefits of Walking.”)

Research also suggests that biofeedback training can be extremely effective in reducing daily stress levels and physiological markers of stress like cortisol levels._[3]

One of my favorite ways to manage daily stress is to breathe slowly and deeply; just five short minutes of deep-paced breathing leaves me feeling calm, refreshed, and ready to take another stab at the spice cabinet. (In case you were wondering, the rosemary was hiding behind the sage.)

Share Your Experience with Stress

How does stress affect the body when it comes to minor daily issues? Do you find yourself getting worked up? What do you do to deal with daily hassles better? Share your tips in the Comments section below.

[1] Exp Gerontol. 2014 Nov;59:74-80.
[2] Ann Behav Med. 2013 Feb;45(1):110-20.
[3] Brain Behav. 2014 Jul;4(4):566-79.

Originally published in 2015, this post is regularly updated.

The post How Does Stress Affect the Body? Even Daily Hassles May Hurt Your Health appeared first on University Health News.

Those who suffer from anxiety disorders experience a greater risk of developing numerous health conditions with severe symptoms, including heart disease and gastrointestinal disorders such as irritable bowel syndrome.

Being Anxious Can Lead to Dementia

A study of 13,000 people in their 40s to 80s found those who suffered from symptoms of anxiety and depression had a 20 percent higher chance of developing dementia than those who didn’t suffer from these illnesses. This risk increased to 70 percent for people who were diagnosed with depression later in life, as noted in Archives of General Psychiatry (May 2012).

Asthma May Cause Anxiety—and Vice Versa

A study of more than 45,000 people found that asthma was a major risk factor for anxiety. Researchers also discovered that being anxious can cause asthma, according to Journal of Affective Disorders (January 1, 2016).   Other research reported in Annals of Allergy, Asthma & Immunology (November, 2015) found that 36.9 percent of asthmatics participating in a study also had anxiety.   The take-home: Both illnesses may be to blame for each other. It’s not surprising, really. As any asthmatic knows, struggling to breathe (or the thought of struggling to breathe) can cause stress, worry, and panic.

Anxiety Can Hurt Your Heart

Being anxious also can affect your cardiovascular  health. Feelings of anxiety can increase heart rate and boost blood pressure, among other symptoms that can have an impact on the heart.

It’s not shocking, then, that numerous studies have found a link between anxiety and increased risk of cardiovascular diseases. One such study, as reported in the Journal of the American College of Cardiology in September 2013, examined Vietnam- era veterans and found that those who suffered from PTSD were more than twice as likely to suffer from coronary heart disease than those who didn’t have the disorder.

Another study of postmenopausal women found that those with a history of a full-blown panic attack were four times more likely to develop heart disease. They also were at a three times greater risk of having a stroke.

This isn’t to say that a panic attack can cause a heart attack; it just means that women who suffer panic attacks are at a higher risk, according to study results published in Archives of General Psychiatry (October 2007).

Already struggling with a medical condition? Being anxious can make your symptoms even more pronounced. Here are a few of the conditions made worse by anxiety:

• Depression and other mental health disorders
• Substance abuse
• Sleep difficulties
• Digestive and bowel problems
• Headaches
• Chronic pain
• Social isolation
• Problems functioning in school, work, and life in general
• Quality of life
• Risk of suicide

For more information about managing stress, purchase Managing Stress and Anxiety at www.UniversityHealthNews.com.

The post How Anxiety Affects Health appeared first on University Health News.

If you have asthma and anxiety, each of these conditions could be making the other worse. You could be suffering from anxiety-induced asthma, and asthma could be making anxiety worse, too. Treating both of these conditions with natural solutions will help you to relieve your symptoms most effectively.

Anxiety and Asthma are Each Risk Factors For the Other

In a study on over 45,000 people, it was found that asthma was an independent risk factor for having anxiety, and also that anxiety was an independent risk factor for asthma, suggesting that each may contribute to the other._[1]

This means that if you have one of these conditions, you have a pretty high chance of having the other, too. In one study, 36.9% of the people with asthma also had anxiety._[2]

Anxiety-Induced Asthma: Anxiety Can Make Asthma Symptoms Worse

For those with asthma, it probably doesn’t come as a surprise that when you are more stressed or anxious, the worse your asthma tends to be.

Anxiety has been associated with lower scores on the Asthma Control Test and asthma quality of life questionnaires._[2,3]

Researchers did a test on people with asthma that narrows the airways, which is helpful in diagnosing asthma symptoms. They found that people who had anxiety were more likely to use descriptors of breathlessness, and they were more likely to experience dyspnea, or difficulty breathing, than people without anxiety._[3]

Anxiety sensitivity, or the fear of experiencing anxiety, is also related to the severity of asthma. People with greater anxiety sensitivity tend to have worse asthma symptoms and reduced lung function._[4]

Depression Is Also Associated With Asthma

One study found that 11% of the people with asthma also had depression._[2] Another found that people with depression had a 3.4 higher chance of having asthma._[5]

And depression seems to make asthma worse, too. Depression is associated with reduced asthma control and reduced quality of life, according to numerous studies._[2,3]

How to Control Your Anxiety and Your Asthma

If you have asthma, addressing anxiety may help you to better control your asthma symptoms. And vice versa: controlling asthma may help you to reduce your anxiety levels. Natural solutions can help you to manage your stress-induced asthma symptoms and to break the cycle.

To treat anxiety, there are a variety of all-natural strategies available. Try supplements like passionflower or ashwagandha, for example. In many cases, a GABA deficiency can contribute to anxiety.

Share Your Experiences with Asthma and Anxiety

Do you have anxiety asthma? Do you find that each contributes to the other? What do you do to break the cycle? Share our experience in the comments section below.

[1] J Affect Disord. 2016 Jan 1;189:98-105.
[2] Ann Allergy Asthma Immunol. 2015 Nov;115(5):408-14.
[3] Allergy Asthma Proc. 2015 Nov;36(6):447-57.
[4] Behav Modif. 2015 Sep 24. [Epub ahead of print]
[5] J Allergy Clin Immunol Pract. 2015 Nov 7. pii: S2213-2198(15)00568-1.

Originally published in 2015, this post is regularly updated by the editors of University Health News.

The post Anxiety-Induced Asthma and Asthma-Induced Anxiety: A Vicious Cycle appeared first on University Health News.

What Causes Dandruff?

Dandruff can be caused by a number of factors. In some cases, dandruff is simply a symptom of dry skin or a reaction to cosmetic products. One of the more frequent causes of dandruff is an oily skin condition called seborrheic dermatitis, where your scalp produces excess oil. Dandruff is also often associated with an overgrowth of a fungus called Malassezia, which feeds on oils and irritates the scalp.

5 Natural Dandruff Remedies

1. Tea tree oil. This essential oil is number one our list of natural dandruff remedies for a reason. It has been used for centuries for its antibacterial, antifungal, and anti-inflammatory effects, and it has been well studied for its beneficial effects on dandruff care. Tea tree oil is effective at fighting Malassezia, which can help improve symptoms of itchiness and greasiness._[1] In one study, a 5% tea tree oil shampoo applied daily for four weeks helped to reduce dandruff symptoms by 41% without any adverse effects._[2] To use tea tree oil at home, mix a few drops of tea tree oil with coconut oil and massage into your scalp. Let sit in your hair for a few hours before washing it out with mild shampoo. Natural shampoos that use tea tree oil for dandruff treatment can also be found at natural grocers.

2. Honey. Honey also has antifungal effects against the Malassezia fungus, which means that it can be an effective treatment for dandruff._[3] Try looking for natural shampoos that use honey as an active ingredient, or massage your scalp with raw honey as a home remedy.

3. Other herbs. Although there are no studies documenting their effects, sage, rosemary, thyme, and garlic are often used as effective dandruff treatments._[4] Try making herb-infused hair rinse to treat your dandruff by boiling these herbs in water. Or, find the essential oils and combine with coconut oil for a scalp treatment.

4. Reduce stress. Stress can be an exacerbating factor for many skin conditions like dandruff. In one study, stress often preceded outbreaks in patients with seborrheic dermatitis. Try a variety of stress-management tools, including cognitive behavioral therapy, breathing techniques, and more to get your stress, and your dandruff, better under control._[5] For stress management tips, read more here.

5. Treat your hair with natural products. Many shampoos and conditioners on the market contain harsh chemicals that can be very irritating to the skin on your scalp, which can increase your symptoms. Choose products that use natural ingredients, as well as those that are labeled appropriate for sensitive skin. Avoid using hair products like gels, hairspray, and hair waxes, which can build up on your hair and make your dandruff worse.

If you suffer from an itchy and flaky scalp, it is time to find relief. Start off by trying a tea tree oil shampoo in place of your regular shampoo. Or make your own tea tree oil scalp treatment at home as described above. Experiment with other natural topical products like honey, rosemary, or others to see what works best for you.

Share Your Experience with Dandruff Remedies

If you have had luck using natural dandruff remedies, please share your tips in the comments section below. I have heard anecdotal reports of apple cider vinegar, coconut oil, aloe vera, and others working well to relieve symptoms. What works for you?

SEE ALSO:

The Search for Healthy Hair Vitamins
Gray Hair: Why We Get It and What We Can Do About It
Thinning Hair Can Have a Myriad of Causes
What’s Causing Your Hair Loss?

This article was originally published in 2015. It has since been updated. 

[1] J Drugs Dermatol. 2008 Jul;7(7):699-703.

[2] J Am Acad Dermatol. 2002 Dec;47(6):852-5.

[3] J Cosmet Dermatol. 2013 Dec;12(4):306-13.

[4] Phytother Res. 2003 Nov;17(9):987-1000.

[5] Ann Dermatol Venereol. 2007 Nov;134(11):833-7.

The post 5 Natural Dandruff Remedies: Tea Tree Oil, Stress Reduction, and More appeared first on University Health News.

For starters, let’s take a look at symptoms.

Anxiety Attack Symptoms in Women

• Excessive worry
• Sudden overwhelming fear
• Palpitations
• Feeling nervous
• Trembling
• Shortness of breath
• Sense of choking
• A detached feeling
• Fear of dying
• Feeling powerless
• Numbness or tingling in the limbs or entire body
• Chills or sweating
• A sense of impending doom or feeling like something bad is going to happen
• Dizziness
• Nausea
• Chest pain
• Difficulty concentrating on things that are worries

Why Women Are More Prone to Panic Attacks and Anxiety

Serotonin is a neurotransmitter that acts as a messenger to transmit signals within the brain. Low serotonin levels are well-recognized by the medical community as a primary cause of panic attacks, depression and other signs of anxiety in women. And, women are much more likely to suffer from serotonin deficiency than men. But why?

Low serotonin levels in women likely are the result of their more sensitive and intense responses to stress  as well as their higher rates of thyroid problems.[2] There is also some evidence that female hormones interact with serotonin to cause anxiety symptoms to occur or worsen during the premenstrual time, during the postpartum period, and around the time of menopause.

Not coincidentally, these are all periods when sex hormones are in flux. Men, on the other hand, generally experience a steady level of sex hormones until middle age, when the decline is gradual.

Serotonin and Panic Attacks

Research published in the medical journal Biological Psychiatry, provides intriguing insight as to why women seem to be affected so much more intensely than men to serotonin deficiency.

To study the effects of serotonin deficiency on the brain, the researchers depleted serotonin levels in both men and women. They found that men with decreased serotonin levels become more impulsive but did not experience mood changes in response to the induced chemical changes. Women, on the other hand, experienced responses commonly associated with depression such as worsening of their mood and becoming more cautious (anxious). The researchers also discovered that the mood-lowering effect in women was influenced by a variation in a gene called the “serotonin transporter gene”.[3]

In short, the study results indicate that men and women use serotonin differently. That is, in general, women are highly susceptible to decreases in this neurotransmitter and demonstrate multiple symptoms. When men, however, experience a decrease in serotonin, it often does not translate to depression and anxiety.

Although serotonin is manufactured and performs its primary functions in the brain, approximately 90 percent of the body’s serotonin supply is found in the digestive tract and in blood platelets. Therefore, serotonin affects multiple systems, including the nervous, cardiovascular, and digestive systems.

This explains why many women who suffer from serotonin deficiency experience multiple symptoms simultaneously:  stress and anxiety, depression, nervousness, panic attacks, altered sleep patterns, food cravings, weight gain and upset stomach. This further clarifies why depression and signs of anxiety in women have been linked to an increased incidence of diabetes, heart attack, and stroke.[4,5]

Signs of a Panic Attack Caused By Vitamin B6 and Iron Deficiency

Another study linked vitamin and mineral deficiencies to panic attacks in women and other signs of anxiety in women. Since vitamin B6 and iron play important roles as cofactors for the synthesis of serotonin, the researchers tested to see whether or not low levels of the nutrients played a role in the incidence of panic attacks.

Study participants were divided into two groups: one group included patients who had been to the emergency room due to panic attacks or hyperventilation attacks while the other group did not have a history of panic attacks. The researchers tested the blood levels of both groups to see whether a deficiency in B vitamins or iron could contribute to the attacks. The results indicated that low blood levels of these two specific nutrients were indeed related to panic attacks.[6]

RECOMMENDED FOR YOU

• How to Halt Panic Attacks and Ease Anxiety
• Panic Attacks Are Scary but Treatable
• Do Over-the-Counter Anxiety Medications and Supplements Work?

SOURCES

[1] Anxiety and Depression Association of America.

[2] Merck Manual on Depressive Disorders.

[3] Biological Psychiatry, 2007, Vol. 62, Issue: 6, Pages: 593-599.

[4] American Heart Association.

[5] American Journal of Public Health, April 9, 2013.

[6] Acta Med Okayama. 2013;67(2):99-104.

This article was originally published in 2013 and has been updated.

The post Know the Causes & Symptoms of Panic Attacks in Women appeared first on University Health News.