Foods and Drinks that can Trigger Panic and Anxiety Attacks

If you have a hard  time  with anxiety....Maybe looking at  diet can help you to implement good healthy habits that empower  you to make an impact on feeling better. Remember Small Changes make a big difference.

Try and eat a healthy, whole foods diet with plenty of fresh vegetables and fruits. Try and include foods that are rich in the B vitamins, such as whole grains, nuts, green vegetables, eggs and fish

To help lift moods and help calm anxiety, keep away from processed foods and eat more natural products.

The following are triggers, moderate or avoid:

Caffeine

Your favorite pick me up has two effects upon the body which can result in an increase in your anxiety levels. One side effect of your caffeine habit is to block adenosine, a protein found throughout the body. Adenosine regulates the firing of neurons in different brain regions. It is what causes you to get drowsy. Caffeine interferes with this process and causes the firing of neurons to increase. This triggers the pituitary gland to produce adrenaline because the gland thinks an emergency is occurring. This increase in adrenaline can cause and increase your anxiety symptoms.

Caffeine also increases the lactic acid levels in the bloodstream. Studies have shown that high accumulations of lactic acid in the body can increase anxiety and cause panic attacks. If you suffer from panic or anxiety attacks it might be time to rethink your daily java or soda fix. Wean yourself off slowly to reduce the chance of experiencing withdrawal symptoms.  Green Tea is a good low caffeine alternative. Limit coffee to 300 mgs…that is 3 6 oz. cups of caffeine a  day.

Sugar

Sugar can cause a dramatic increase in anxiety. Like caffeine, sugar can cause lactic acid to build up in the bloodstream. In addition, the ingestion of sugar causes a release of insulin which decreases blood glucose. This causes mood swings and agitation. If you suffer from anxiety you should limit your sugar intake and try to eat complex carbohydrates like whole grains. Also, try eating smaller meals throughout the day. Limit Sugar to 40- 50 grams. A day…4 grams  equals 1 teaspoon , so about 10 teaspoons a day is ok.

Food to Avoid: Candy

Of course, almost everyone likes sweets, and sweets (including those containing table sugar, honey, and corn syrup) can make us feel better, but again it’s a temporary lift. Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.

Food to Avoid: Hot Dogs/Processed Foods

Could processed foods such as hot dogs, sausage, pie, and cakes cause anxiety or other mental issues? Researchers in London found that eating a diet of processed and fatty foods increases the risk for depression. In the study, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened desserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. It’s best for your mood, says Villacorta, to skip the over-processed foods.

Avoid fizzy drinks loaded with sugar, instead drink plenty of water, I am personally not a big fan of water and drink the flavored variety which is fine also. Avoid caffeine too much caffeine, again there is no need to give it up completely, just try and moderate it.

MSG

Is a chemical additive that  aggravates the nervous system.

Lactic Acid

Lactic acid occurs naturally in your body after a strenuous workout. Your body stores this lactic acid and it crystalizes in your muscles causing the soreness.

Below is a small list of foods to avoid and which foods to keep on your side when you are feeling anxious or stressed. Again I don't expect you to be perfect as I was not, but a few changes may help you see the benefit.

Foods to eat

Yogurt   Banana Vegetable  Wholegrain foods Brown Rice Beans Turkey Chicken Cottage Cheese Fresh Fish  Poached Egg  Tuna Fruit  Porridge  Baked potato  Peanut butter  Garlic  Spinach

Exercise

While it may seem contradictory for me to list exercise right after lactic acid, I have found exercise to be remarkably beneficial in alleviating the symptoms of anxiety, fear, panic and stress. Your body’s natural fight or flight mode automatically releases adrenaline in your system, increasing your heart rate and blood pressure. It’s preparing it to fun or fight. Exercise is a great, healthy, natural way to release that built up adrenaline in your system. Plus, it releases the natural endorphins in your system, creating a sense of peace and rest in your body.

Try making one  change at a time…..What positive food or drink can you  add to your healthy recovery effort this week?

Resources: http://www.mdjunction.com/forums/panic-attacks-discussions/general-support/10091502-foods-and-drinks-that-can-trigger-panic-and-anxiety-attacks

Group Material for Recovery Skills development and Healthy Living Group Skills class @ The Circle

Presented By L.P.Sterling BHP January 30, 2013

Is sugar a sweet old friend that is secretly plotting your demise?

“This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging”Dr. Mercola

    One of the primary sources of calories for Americans is sugar—specifically high fructose corn syrup in soda and processed foods. Because of advances in food processing technology in the 1970s, fructose derived from corn has become very cheap and is widely used in the majority of processed foods for increased sales.

    Sugar takes a devastating toll on your health. In fact, excessive sugar consumption may be the largest factor underlying obesity and chronic disease in America

    Your body metabolizes fructose much differently than glucose; the entire burden of metabolizing fructose falls on your liver, where excess fructose is quickly converted into fat, which explains the weight gain and abdominal obesity experienced by so many Westerners

    Fructose is the primary cause of non-alcoholic fatty liver and elevates uric acid, which raises your blood pressure, stresses your kidneys, and leads to the chronic, low-level inflammation that is at the core of most chronic diseases; metabolically speaking, fructose is alcohol “without the buzz”

    It would be wise for most people to limit your daily fructose consumption to less than 25 grams per day; a table showing the fructose content of many foods is provided, especially if you show signs of insulin resistance such as being overweight, have high blood pressure, high cholesterol or diabetes

25 Reasons to Avoid Sugar

Sure sugar tastes good, when you are used to eating the Standard American Diet, high in processed foods. But once you start eating the sour-tasting fermented foods on the Body Ecology program, you lose your cravings for sugar...and you are on your way to natural energy and greater health!

Here some of the dangers of consuming sugar:

    Feeds candida

    Promotes wrinkling and aging skin2

    Makes your blood acidic3

    Can lead to osteoporosis.4

    Rots your teeth5

    Raises your blood sugar level6

    Contributes to obesity7

    Is addictive (almost as much as drugs) 8

    Can create the urge to binge9

    Provides 'empty calories' with no nutritional value10

    Contributes to diabetes11

    Robs your body of minerals.12

    Robs you of energy13

    Contributes to heart problems14

    Can cause cancer15

    Contributes to ulcers16

    Can cause gallstones17

    Contributes to adrenal fatigue

    Can suppress your immune system18

    Raises the level of neurotransmitters called serotonin19

    Weakens eyesight

    Sugar can cause hypoglycemia (low blood sugar levels).

    Can cause aging

    Can contribute to eczema

    Can cause arthritis

    For 40 years, the priority of the sugar industry has been to cast doubt on studies suggesting sugar can make you ill and obese. Meanwhile, according to some estimates the US health system spends about $150 billion a year on sugar-related diseases

    To protect business, the industry has bought scientists and hired powerful lobbyists to ensure sugar would not be subject to legislative restriction

    Since 1970, obesity rates in the United States have more than doubled and diabetes has tripled. In order to make any appreciable dent in the current trend, severe sugar and fructose restriction is an absolute must.
Resource: http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx
Group Material  for healthy Living  Group @ The Circle presented By L.P.SterlingBHP for awareness to sugar intake and its effects of health.

Processed Food Effects Mental as Well as Physical Health.

Eating a diet high in processed food increases the risk of depression, research suggests.

What is more, people who ate plenty of vegetables, fruit and fish actually had a lower risk of depression, the University College London team found.

Data on diet among 3,500 middle-aged civil servants was compared with depression five years later, the British Journal of Psychiatry reported.

The team said the study was the first to look at the UK diet and depression.

hey split the participants into two types of diet - those who ate a diet largely based on whole foods, which includes lots of fruit, vegetables and fish, and those who ate a mainly processed food diet, such as sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.

After accounting for factors such as gender, age, education, physical activity, smoking habits and chronic diseases, they found a significant difference in future depression risk with the different diets.

Those who ate the most whole foods had a 26% lower risk of future depression than those who at the least whole foods.

By contrast people with a diet high in processed food had a 58% higher risk of depression than those who ate very few processed foods.

Source to read more: http://news.bbc.co.uk/2/hi/health/8334353.stm

Question: What Are Processed Foods?

Answer: Processed foods have been altered from their natural state, either for safety reasons or for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing.
Recovery Skills class @ The Circle, Tuesday,1/22/2013,L.P.Sterling BHP

No One Else Can Raise Your Self Esteem

Material Taken from the Book "Life's Greatest Lessons" Hal Urban
The Chapter  titled ' No One  Else Can Raise Your Self_ Esteem"
Recovery Wellness @ The Circle Thursday 1/17/2013 L.P.Sterling BHP

" Self Esteem is that deep-down inside the skin feeling you have of your own self worth"
Denis Waitly

In Mr. Urbans 'lessons on self esteem, he brings up several important facts  to ponder. In referencing the  above quote, He suggests that real self esteem in not something another person can give you,but suggests, its how we truly feel about ourselves when nobody else is around.
By itself, the word : "esteem" means to appreciate, to hold in high regard, to have genuine respect.
 So self esteem he suggests, really means  self -respect. it's how we feel about ourselves,regardless of what others  say. It's building our own character,.............both a choice and a responsibility.

Mr. Urban tells us "Other people in your life may hinder OR help you, BUT we build our own character,and with it, we determine our level of self esteem.....it's strictly an inside job" .
 From Dependance to Independence

" There is a  time in our lives, when both our self -image and our self -esteem are determined by other  people.When we are  small, we are dominated by the adults and older children that we are surrounded by. We create habits and  start to see ourselves through the messages  we hear from them.  Good messages, good self esteem. Bad messages, bad self esteem.We tend to become what we are told.
The most important thing  to learn is  that ,as we get older, we have to learn to think for ourselves"....
Pointing one finger out , needs  to be the reminder that the  three  coming back at you is  where you have  to start.
It's what /who you have control over and its' who can create new thoughts, beliefs and behaviors. you have  control over.
Elenor Roosevelt once stated : "No one  can make  you feel inferior without your consent"
Mr. Urban  took this  quote and  tells  us "It would  follow then , that nobody can make  us  feel anything  either without our consent" ' He reminds us  that  while its' great to be appreciated, and loved, and affirmed by others, we can not sit around and  wait for others approval. We have  to empower ourselves  to implement things  into our lives  that  make us feel good about ourselves, even without anyone looking or knowing  He suggests, that  when we are rewarded from our own positive actions, the result is we feel good ...from within...not  putting your self esteem in the hands of an "opinion". Others can do much to make us feel good, it's true, but Real Self esteem is respect we have to earn from ourselves."
Once again actions, implemented, build character,self respect and self esteem.
The Main Ingredients of Self  Esteem
 Mr. Urban goes on to say:
" Actually the ingredients of self esteem are so basic and  simple, we often miss it. Despite what the self styles gurus might be saying,truth is ,self esteem is part of a natural process. If you can be consistent in the following four areas of your life,you will never have to worry about healthy self esteem...It will be your constant companion".
1. Be Kind.
It's impossible  to feel good about ourselves  when we are mean,selfish or insensitive to others. How we deal with others , has a mirror effect. The we treat others, the better  we feel.The more we learn to affirm others, the more we grow.People build lives on foundations of respect.
2.Be Honorable
'I admit I have not read about honesty being connected to self esteem, however, I am convinced that iit is essential.I do know that integrity is the corner stone of  high self esteem. As long as you have integrity, you will have  the respect of others and yourself. "
3.Be Productive
One of the seven deadly sins was referred to as 'sloth', which means to be idle or lazy. We know when we are giving our best and we know  when we  are slacking off. Being productive daily, at something  is what builds self esteem. "
Find a way every day that when you look back at your day, there was something that you did  for your own or another persons benefit...make it a habit.
4.Be Positive
We can not feel good about selves or anything,if  we allow our heads to fill with negative thoughts. They may come, but  you have a choice.Give yourself credit for everything, focus on what  you can  do , focus on a forward  direction...daily. Remember, attitude is a  choice,the most important day choice you make"

 All things splendid have been achieved by those who dared believe that something inside them was superior to circumstance. ~Bruce Barton

Start today.

10 Strategies to Strengthen Your Immune System

Bolster your immune system naturally with these easy tips!

Infections are as inevitable. A number of factors affect immune system health. Some you can’t control, Some  you can.During flu season it is especially important to make  sure you can contribute to your overall health  Fortunately, there are ways you can strengthen your immune system.

1: Eat Like Peter Rabbit. Malnutrition impairs immune function. French fries, soft drinks and bourbon don’t build strong white blood cells either. No, it’s those virtuous, self-righteous diets high in fruits, vegetables and nuts that promote immune health, presumably because they’re rich in nutrients the immune system requires. Adequate protein intake is also important; the source can be plant or animal.

2: Stress Less. When you’re stressed, your adrenal glands churn out epinephrine (aka, adrenaline) and cortisol. While acute stress pumps up the immune system, grinding long-term duress taxes it. For instance, psychological stress raises the risk for the common cold and other viruses. Less often, chronic stress can promote a hyper-reactive immune system and aggravate conditions such as allergies, asthma and autoimmune disease.

3: Move Your Body. Moderate exercise discharges tension and stress and enhances immune function. In a 2006 study, researchers took 115 obese, sedentary, postmenopausal women and assigned half of them to stretching exercises once a week and the other half to at least 45 minutes of moderate-intensity exercise five days a week. At the end of the year-long study, the stretchers had three times the rate of colds as the moderate-exercise group.

4: Sleep Soundly. Sleep is a time when growth-promoting and reparative hormones knit up the raveled sleeve of daily life. Sleep deprivation activates the stress response, depresses immune function and elevates inflammatory chemicals (which cause you to feel ill).

Chronic sleep deprivation raises the risk of the common cold.

5: Socialize More. People with richer social lives enjoy better health and longevity than loners do. You may think that the more people you interact with, the more chances you have for picking something up. Not so. Again, researchers blew cold viruses up people’s noses and sent them into the world. Compared with the lone wolves, the social butterflies were less susceptible to developing common colds, and, if they did get sick, they had fewer symptoms for a shorter period of time.

7: Shun Tobacco Smoke. Tobacco smoke triggers inflammation, increases respiratory mucus, and inhibits the hairlike projections inside your nose (cilia) from clearing that mucus. Children and adults exposed to tobacco smoke are more at risk for respiratory infections, including colds, bronchitis, pneumonia, sinusitis and middle ear infections.

8: Consume Friendly Bacteria. Beneficial microorganisms colonize our intestinal, lower urinary and upper respiratory tracts. They outcompete bad “bugs” and enhance immune function. You can consume such bacteria in the form of live-cultured products such as yogurt, sauerkraut and kimchi. Probiotic supplements, available at natural food stores, may reduce the risk of antibiotic-induced diarrhea, viral diarrhea, vaginitis and respiratory infections.

9:Get some sun. Vitamin D plays a number of roles in promoting normal immune function. Vitamin D deficiency correlates with asthma, cancer, several autoimmune diseases (e.g., multiple sclerosis), and susceptibility to infection (including viral respiratory infections). One study linked deficiency to a greater likelihood of carrying MRSA (methicillin-resistant Staphylococcus aureus) in the nose.

10:Choose Vitamin and Mineral Supplements Wisely. Studies link deficiencies of zinc, selenium, folic acid, and vitamins A, B6, C, D and E to reduced immune function. But scientists have yet to pinpoint exact levels of these nutrients for optimal immune function, much less whether dietary supplementation really helps the average, well-fed American. For instance, research on vitamin C for prevention and treatment of the common cold has been inconclusive. Some micronutrients, notably vitamin A, can be toxic in overdose. Excessive levels of zinc paradoxically suppress immune function. A varied, plant-based diet and a good multivitamin supplement should meet your needs.

·      Get a flu shot

·      Eat fresh fruit

·      Wash your hands.

Material  presented  to Healthy Living  Skills Group.

by L.P Sterling BHP

Resource:

Read more: http://www.motherearthnews.com/natural-health/strengthen-immune-system-z10m0vau.aspx?page=3#ixzz2IBf7adEQ

Creating Healthy Habits...One at a Time.

Create a Healthy Habit....

Ever have a bad habit you wanted to change but just couldn’t seem to get rid of it? Do things like eating poorly, smoking and lack of exercise immediately come to mind? What really stops us from changing habits? There are a number of challenges that anyone looking to replace their habits will face, here are 3 R’s to keep in mind to make your habit change easy and effective.

Recognition



The first step inevitably in any change process is to become aware of the situation. You cannot change what you aren’t aware of. If you want to change your habit you must first recognize that it is one that needs changing. I suggest you write down your bad habit, describe how it’s affecting your life, and also what you want to do about it.



Replacement



The next step in changing a habit is to replace it. Many mistake this step and try to simply remove their bad habit. The result is they return to their bad habit and this time it’s even worse. Habits cannot be removed they must be replaced. Instead of just trying to quit smoking “cold turkey” try replacing the habit with healthy breathing, yoga, long-walks etc..

Repetition



The secret to successfully changing your habits is by repeating steps 1 & 2. Experts say the average time it takes for something to become a habit is between 21 and 30 days. If you really want your new program, exercise, diet or behaviour to become a habit then keep repeating the action until it becomes automatic.



Now is the time to decide if you want to keep this habit or change it. If you decide to change your habit, keep the 3 R’s of habit changing in mind.



What is the last  habit you successfully changed?

 Make this week Count....Start with one small change .Small Changes bring Big differences.
Group on implementing new  healthy habits presented on  Monday 1/14/2013 to Recovery Skills Group,
 by L. Sterling BHP
Resource:http://www.hopetocope.com/blog/post/The-3-Rs-of-Habit-Change.aspx

Smoke Out

 

 

DO you smoke?

That’s no joke!

Get smart ... check that heart.

No to need to feel Miserable….Get that physical!

Smoking Out the Truth: Tobacco Use & Behavioral Health

Based on an Interview with Catherine Saucedo, Deputy Director, Smoking Cessation Leadership Center

People with mental and substance use disorders are twice as likely to smoke as the general population, and they smoke 44.3% of all cigarettes in the U.S, according to a study in the Journal of the American Medical Association. Half of all smokers will die as a result of smoking — including those with mental and substance use disorders.
When it comes to tobacco cessation (i.e., quitting, reduction in use) efforts at community behavioral healthcare organizations, there are many myths shrouding the path to a smoke-free service population. And despite proven, cost effective, and accessible methods, there is a general sense of hopelessness among healthcare professionals that they cannot help clients quit. This is particularly problematic for community programs that aim to address an individual’s whole health through the integration of primary care and behavioral health.
To smoke out the truth, CIHS reached out to the Smoking Cessation Leadership Center at the University of California, San Francisco, which administered SAMHSA-funded State Leadership Academies for Wellness and Smoking Cessation and the 100 Pioneers for Smoking Cessation Campaign. Some of the facts may surprise you.

• People with behavioral health conditions want to quit — and they can. Their interest is equal to that of the general population (70%).
• Tobacco cessation is a high priority. Smoking is the biggest killer of people with behavioral health problems.
• Smoking bans (e.g., smoke-free campuses) have no negative effect on behavioral health symptoms or management. It can even improve mental health and can increase sobriety among people addicted to alcohol.
• It is better to quit all addictions, including tobacco, up front — not put off tobacco for later. Science substantiates that by doing so alcohol and other drug addiction outcomes improve by an average of 25%.
• Banning smoking will not affect your revenue. While some clients may threaten to leave if you ban smoking, many will welcome and commend you for it. While it is unlikely clients will leave, if they do, a number will choose your agency because you’re smoke-free.
• There is no reason to feel hopeless in the face of tobacco cessation for those your serve. Learn what you can do.

Editor’s Note: One of CIHS’ charges is to support innovative community providers participating in the PBHCI program to implement tobacco cessation efforts and to demonstrate the success of their efforts. Two-thirds of these grantees are in various stages of implementing tobacco cessation programs. The other third monitor and track patients’ carbon monoxide levels.

---

Quick Tips: Six Ways to Foster Quitters

The 100 Pioneers for Smoking Cessation Campaign, an initiative jointly funded by SAMHSA and the Smoking Cessation Leadership Center, led efforts in behavioral health to discover tobacco cessation approaches that work and to share these strategies with other healthcare providers. The Leadership Center shared a few.

1. Embrace quitters. Your agency will be most successful if you work with people who want to quit, of which 70% say they do. Those that wish to quit are more likely to engage in your efforts. Educate and provide cessation tools to your clients, staff, and communities on the benefits of living a smoke-free life — it’s the first step.
2. Create simple, creative break alternatives. Instead of sanctioning “smoke breaks” for only the segment of your clients who smoke, create a break environment for all. For example, create a serenity garden where smokers and non-smokers alike each tend to a potted plan, or organize 10-minute yoga sessions or walks.
3. Adjust your mission. Most integrated healthcare providers have a mission to promote healthy lifestyles among clients. Adding tobacco cessation as one of the ways you mean to achieve this mission is an important guidepost.
4. Create or revise your agency’s smoking policy. After choosing to go smoke-free, write a policy that recognizes that while some clients and staff may smoke, they cannot do so in or near your agency.
5. Pull in all stakeholders. From the beginning, engage clients and staff who smoke, those who do not smoke, clinicians, and others in developing a new smoking policy and adopting and implementing cessation efforts. This will assuage much of the push back you’ll face.

The State Leadership Academies for Wellness and Smoking Cessation in Behavioral Health pioneers maintain a listserv with a steady dialogue on smoking cessation among people with mental illnesses and addictions. Visit the pioneers’ website to join. To join the national primary and behavioral healthcare integration conversation, join the CIHS listserv.