Community Health Services of Union County, Inc. 

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Ways to Stop Anxiety Quickly

 
1. Control Your Breathing


Severe anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.

Controlling you breathing is the solution - and it's not what you think. Even if you feel you can't take a deep breath, you actually need to slow down and reduce your breathing, not speed it up or try to take deeper breaths. Take more controlled, slower, shallower breaths.

2. Talk to Someone Friendly

Effective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don't be shy about your anxiety - tell them you feel anxious and explain what you're feeling.

3. Try Some Aerobic Activity

During periods of anxiety your body is filled with adrenaline. Putting that adrenaline towards aerobic activity can be a great way to improve your anxiety. That's because exercise has numerous advantages for controlling your anxiety symptoms:

·Exercise burns away stress hormones that create anxiety symptoms.

·Exercise tires your muscles, reducing excess energy and tension.

·Exercise releases endorphins which improve overall mood.

·Exercise forces healthier breathing.

·Exercise is a healthy distraction.

Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as your anxiety itself.

4. Find What Relaxes You

There are already things in your life that relax you. Don't avoid them and try to fight it out. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don't wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and jump inside. Whether it's a bath, a shower, skipping stones at a park, getting a massage - if it works, do it right away, rather than let yourself become overwhelmed by your anxiety.

5. Listen to Good Mood Music

Every little thing matters. That's why even if it sounds like it won't make a tremendous difference, listening to your favorite music can have a powerful effect on your anxiety. The key is to not just choose songs you like, however. The key is also to make sure you're listening to music that represents the way you want to feel. Happy or relaxing music, not just any music.


Prostate Cancer Prevention with Proper Nutrition

 

Did you know that, not counting some forms of skin cancer, prostate cancer is the most common cancer in American men? In the United States, one in nine men will be diagnosed with prostate cancer during the course of their life. There is no way to know for sure if you will get prostate cancer, and men have a greater risk of prostate cancer if they are 50 years old or older, are African-American, or have a father, brother or son who has had prostate cancer.

Can You Reduce the Risk?

While it's recommended that men discuss the benefits and risks of prostate cancer screening with their doctors, there's also the question if there's a way to reduce the risk of developing prostate cancer in the first place. Lycopene, vitamin E and selenium are marketed to men as tools to reduce the chance of developing the disease. But is supplementation beneficial? Can eating specific foods help?

Most experts agree that men should get the recommended amounts of selenium and lycopene from foods rather than supplements. A general, healthful eating pattern contains both selenium and lycopene which are naturally available in a variety of foods. Eating plentiful vegetables, fruits, beans, whole grains, nuts and seeds contributes to overall health, including reducing risk of many types of cancer.

No Magic Bullet

Steer clear of supplements or foods that are touted as "magic bullet" prevention tools. In fact, some research has emerged showing high levels of certain nutrients taken as supplements — including vitamin E — may actually increase risk. However, there are some actions men can take to still get these beneficial nutrients to help them stay healthy.

·Aim to eat 2½ cups of vegetables and 2 cups of fruit per day. Choose dark-colored fruits and vegetables more often. Dark colored produce, such as spinach, berries and orange bell peppers, have higher levels of many carotenoids and other healthful nutrients. Individually, these nutrients may not play a major role in prostate cancer prevention. However, when obtained from foods, these nutrients work with one another to promote health.

·Replace less healthy, saturated and trans fats with their healthy alternatives from plant foods — olive oil, canola oil, avocados and unsalted nuts.

·Be physically active. Research has shown that men who had prostate cancer and engaged in physical activity had a lower risk of dying from the disease. For substantial health benefits, the 2018 Physical Activity Guidelines recommend that adults engage in a minimum of 30 minutes of moderate-intensity physical activity at least five times a week.

 

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