Belgian Researchers Pinpoint the Exact Cause of IBS

Belgian researchers have recently traced the cause of IBS to certain biological mechanisms in the body. The KU Leuven team hopes that their findings will lead to better treatments for IBS and other gastrointestinal disorders.

The study, published in Nature on January 13, 2021was performed in both mice and humans.

Around 20% of people globally suffer from irritable bowel syndrome (IBS), which causes acute abdominal pain or discomfort following a meal. Other common symptoms of IBS include:

crampingbloatinggasdiarrhea, constipation, or bothloss of appetiteindigestioninability to eliminate bowelsnausea

What causes irritable bowel syndrome?

The cause of IBS may include the following:

Muscle contractions in the intestines. The intestinal walls have layers of muscle lining them, which contract as food passes through the digestive system. If the contractions last longer and seem more intense than normal, it can cause symptoms like diarrhea or bloating. On the other hand, weak intestinal contractions lead to slow digestion and constipation.Overactive nervous system. If the nerves of your digestive tract become imbalanced, you may experience more discomfort after meals. Scientists believe weak signals between the brain and intestines are one cause of IBS. These signals may cause the body to overreact to stages of the digestive process, resulting in abdominal discomfort.Severe infection. An infection caused by a bacteria or virus can also lead to IBS. Scientists believe that excess bacteria in the gut is another cause of IBS.Childhood trauma. This one may seem surprising, but researchers have found that early life stress can cause symptoms of IBS. Stress seems to negatively affect gut bacteria, which in turn can lead to gastrointestinal issues.Gut dysbiosis. In other words, this means an imbalanced gut. When your microbiome becomes unhealthy, it can create problems throughout the body. Changes in bacteria, fungi and viruses within the gut may lead to IBS.

The research from Belgian scientists sheds new light on the cause of IBS

As you can imagine, this disorder can severely impact one’s everyday life. While remedies such as gluten-free diets can help, scientists are still baffled as to why this works. Since patients don’t have allergies to gluten or other foods, researchers believe there’s a deeper biological reason behind it.

“Very often these patients are not taken seriously by physicians, and the lack of an allergic response is used as an argument that this is all in the mind, and that they don’t have a problem with their gut physiology,” says Professor Guy Boeckxstaens, a gastroenterologist at KU Leuven and lead author of the new research. “With these new insights, we provide further evidence that we are dealing with a real disease.”

How histamine plays a role in IBS

The Belgian team identified a mechanism that becomes activated when foods with histamine are consumed. Called mast cells, histamine can cause pain and discomfort in some people. Previous studies by Professor Boeckxstaens and his colleagues found that blocking histamine leads to improvements in people with IBS.

However, in a normally functioning intestine, the immune system doesn’t overreact to foods. So, scientists wanted to pinpoint the mechanism causing the intolerance to histamine. People with IBS frequently report that they start having symptoms after coming down with a gastrointestinal infection like food poisoning. So, scientists decided to study how an infection in the gut might cause an overreactive immune response to a particular food.

They started by infecting mice with a stomach bug and simultaneously feeding them ovalbumin. This is a protein in egg whites that is frequently used in experiments as a model food antigen. Antigens are any molecules that trigger a reaction in the immune system. Once the mice got over the infection, the researchers gave them ovalbumin again to test their immune response.

Results from the study on the cause of IBS

The team found that the ovalbumin by itself triggered a histamine release. This caused digestive intolerance and abdominal pain in the mice. However, the mice that didn’t get an infection or receive ovalbumin did not have this response. The researchers could then pinpoint what events in the immune response connected the ovalbumin to the histamine release.

Scientists found that the infection triggered an immune response only in a specific part of the intestines. In other words, the team didn’t observe more general symptoms typical of a food allergy. Professor Boeckxstaens explains that this finding suggests a spectrum of food-related immune diseases.

“At one end of the spectrum, the immune response to a food antigen is very local, as in IBS. At the other end of the spectrum is a food allergy, comprising a generalized condition of severe mast cell activation, with an impact on breathing, blood pressure, and so on.”

The researchers then wanted to see if people with IBS had the same reaction. The team injected food antigens linked to IBS (gluten, wheat, soy, and cow milk) into the intestinal walls of 12 patients. They found that the antigens triggered a localized response like the one observed in the mice. In healthy volunteers, the team said no reaction took place.

However, since the sample size was so small, more studies will need to be done in the future. So far, though, it seems that the research is promising since earlier clinical trials showed IBS patients improved with antihistaminics. A larger clinical trial of the antihistamine treatment is currently in progress.

“This is further proof that the mechanism we have unraveled has clinical relevance,” Professor Boeckxstaens says.

“But knowing the mechanism that leads to mast cell activation is crucial, and will lead to novel therapies for these patients,” he goes on. “Mast cells release many more compounds and mediators than just histamine, so if you can block the activation of these cells, I believe you will have a much more efficient therapy.”

Final thoughts: researchers believe histamine release in the intestines is the cause of IBS

In this groundbreaking study, a Belgian research team found that a biological mechanism that triggers histamine release may cause IBS. They also discovered that people are more vulnerable to developing IBS after getting food poisoning or other infections. The team hopes that their research will lead to improved treatments for IBS in the future.

The post Belgian Researchers Pinpoint the Exact Cause of IBS appeared first on Power of Positivity: Positive Thinking & Attitude.

10 Life Lessons to Learn from Beverly Cleary

America is mourning the loss of Beverly Cleary, one of the best-loved children’s authors of all time. Ms. Cleary left this earth on March 25, 2021.

Beverly Cleary connected with children and helped them sort through daily life problems in a relatable, easy-to-read manner that captivated generations of children. Some of her beloved characters include:

RamonaBeezusRalph S. Mouse, aka Ralph the Motorcycle MouseHenry Huggins and his dog RibsySocks the cat

According to the author’s official website, she based her characters and storylines loosely on her personal experiences growing up in the small town of McMinnville, Oregon.

Although she’s gone, the lessons that we learned from Ms. Cleary’s stories live on in our hearts. Let’s take a look at some of the most valuable final words of wisdom from Beverly Cleary.

10 Life Lessons to Learn from Beverly Cleary

The wisdom of Beverly Cleary gave so many of us a good foundation–kindness, empathy, and a love of learning.  We share some valuable takeaways along with corresponding Beverly Cleary quotes that prove each statement.

1 – Learn to be proactive in making change.

“If you don’t see the book you want on the shelf, write it.” ~Beverly Cleary

This advice echoes the famous “be the change” quote from Mahatma Gandhi.  Life is what you make of it. You have the power to shape your outcomes in a very intimate way. Instead of complaining about things not being the way you wish, set a goal and take action.

In a very literal sense, this quote almost certainly inspired many authors to muster up the courage to transfer the words that dance in their brains onto paper.

2 – Reading is fundamental to lifelong learning.

“Children should learn that reading is pleasure, not just something that teachers make  you do in school.” ~Beverly Cleary

Children who enjoy reading are more likely to perform better in school and develop better study habits than their peers who don’t perceive reading as pleasurable. That’s not just an opinion. The National Assessment of Educational Progress report agrees.

Year after year, the study concurs that reading is the fundamental basis for developing good learning habits and determines whether a student enjoys academic success.

So how do you make reading more pleasurable for your little ones? Try these things:

Take your child to the library to choose their own book.Read to your children from an early age.Cut off electronic devices, gaming systems, and the television. Instead, carve out time for reading.Be a reader yourself!

3 – You are your child’s first and most influential role model.

“Children want to do what grownups do.” ~Beverly Cleary

That segues well into the next life lesson.  We mentioned above that you should be a reader to inspire your child to form better reading habits.

This concept is important because your children are watching you…always.  Even if you think they are engaged in another activity, they still tune in to you from time to time.

When you develop a positive habit, like taking up reading as a hobby, they will want to emulate that behavior.

However, you can also inadvertently influence your child to form negative behaviors, attitudes, or beliefs. For example, Columbia University warns that children of people who use nicotine products are more likely to struggle with nicotine addiction when they grow up.

So remember always–their little eyes are watching, and little ears are listening. They want to do everything that you do.

4 – Take time “offline” to experience an authentic life.

“We didn’t have television in those days, and many people didn’t even have radios. My mother would read aloud to my father and me in the evening.” ~Beverly Cleary

Beverly Cleary came into the world on April 12, 1916. Her childhood was far different than the world our children explore today.

In a broad context, this quote represents Cleary’s reflection to a simpler time, family togetherness, and treasured evening spent with her parents in a wistful, poignant memory.

But how does this relate to raising happy children in our fast-paced society?

“Unplug” your life. Release those you love from the stress of keeping up with friends on social media and online peer pressure. Plan activities with your friends, family, neighbors, and village. Let them experience their senses through the real world, not a virtual wasteland. You and your loved ones will grow from the opportunity to forge authentic connections.

5 – Develop empathy to grow your relationships

“What interests me is what children go through while growing up.” ~Beverly Cleary

Perhaps the reason that we all loved reading one of Ms. Cleary’s stories was that it felt like she wrote it just for us. Each individual learned to navigate life during our formative years with her guidance every step of the way.

The remarkable empathy and care that Ms. Cleary used as she shaped each story are evident as we look back.

Imagine how you could grow your own relationships if you applied that same empathy in your life! If you really understand how another person perceives the world and understands their thoughts, you can build a stronger bond. So put yourself into someone else’s shoes and dig in deep. Then watch how your relationship with that person can flourish.

6 – We must all become problems solvers.

“Problem solving, and I don’t mean algebra, seems to be my life’s work. Maybe it’s everyone’s life’s work.” ~Beverly Cleary

Everyone needs to develop a way of solving the everyday problems we encounter throughout a lifetime.

Every person has a unique set of circumstances and struggles.  You never know what someone is going through. Some people might be caring for ailing parents while someone else has financial distress. Life will always throw curveballs. But you can reclaim your power over those unexpected  (and sometimes unwelcome) problems by learning to take them in stride and solve them one by one.

Learn how to play to their strengths and find a support system to help them when they need an assist. Because asking for help in resolving a problem is definitely an okay strategy, as well!

7 – Spare no expense in sharing love with other people.

“Love isn’t like a cup of sugar that gets used up.”  Quote from Ramona the Brave

When you love someone, you might find it hard to express how deep the love is for that person.  This love can be romantic in nature or “agape” love for a friend or neighbor.

You pour out your love to people in both large and small ways every day. Whether it’s doing a big favor for a friend who asks you to help them move across a state or a little act of kindness like tucking a sweet note into your partner’s lunchbox, you show love through action.

But just because you do these things, you don’t run out of love! Continuing to demonstrate how much you treasure someone does not deplete the reserves of love in your heart.

So continue to be kind and loving to those around you, knowing that this emotion is immeasurable — pour some out, and it will replenish itself in your soul.

8 – People will misunderstand you sometimes.

“Nobody understood. She wanted to behave herself. Except when banging her heels on the bedroom wall, she had always wanted to behave herself. Why couldn’t people understand how she felt?” ~Quote from Ramona the Pest

The quote above expresses Ramona’s feeling of frustration. She feels misunderstood and all alone, so she rails at the unfairness she feels at that moment.

But the truth is, we all feel that way many times during life.  It’s up to each of us to check our emotions and rectify these situations. Only by dealing with these misunderstandings can we flip from a negative place and back into positivity.

The key to doing this is through honest, open, and clear communication. Don’t avoid those difficult discussions. Set some ground rules for a safe conversation, hash out the misunderstanding, admit your fault in it, and move forward.

9 – It is normal to change your mind.

“I wanted to be a ballerina. I changed my mind.” ~Beverly Cleary

We all change our minds about things; this change is a normal part of life.   Some call it change, while others call it growth or progress. Regardless, feel free to evolve without worrying about being judged by other people. This path is yours to walk.

10 – Make time for yourself.

“That was the trouble with this house. A girl couldn’t even carry on a telephone conversation with any privacy.”  ~Quote from Fifteen

Ms. Cleary wrote these sentences through the eyes of Jane Purdy, the teenager in her coming-of-age novel, Fifteen.

But does this not sound familiar to you still today? It might feel like you can’t take ten minutes of me-time to chat with a friend, grab an extra-long shower, or take an evening walk to enjoy some fresh air.

You need these moments for self-care both to physically distance yourself from the rigor of daily living and as a mental break to prevent feeling overwhelmed.

A study published by the National Institutes of Health agrees that people who embrace the concept of self-care enjoy a more positive life. So don’t apologize for it. Instead, explain to your loved ones that you must set a boundary. Please start taking care of yourself!

Final Thoughts on Learning Life Lessons from Beverly Cleary

Beverly Cleary taught us life lessons that we carry with us today in adulthood. She helped us walk through childhood, and many of us are blessed to have children who are now learning the same things from this incredible author.

The post 10 Life Lessons to Learn from Beverly Cleary appeared first on Power of Positivity: Positive Thinking & Attitude.

Automobile Repair work Is Actually Quite Typical

Primarily, these fees vary from one service center to an additional, as some shops charge level labor costs, while others bill on the basis of the actual time the professional serviced the repair. While you possibly wont experience total silence and even solitude, you will certainly remain in a location that does not require you to do anything other than the activity that you brought in addition to you. The mechanical additionally provide you a fair cost to fix your auto

Notice I claimed did. A few of us find out those lessons the hard way, however eventually we learn them. Up until you discover a mechanic you feel you can trust with the treatment of your car, including the maintenance of it, you may be limited. I was simply delaying getting it taken care of, yet I was functioning as well as not actually concerned regarding it as long as I kept a watch on the fluid level. Learn as high as you can about the business to identify if this is the best location to obtain your automobile fixing from or if you should seek another company

Local shops will certainly value client loyalty and also credibility due to the fact that they depend on word of mouth to create brand-new customers. In either case a trip to the auto mechanic is highly suggested. One of the most typical cause is that the battery is level. Doesn't recycle his oil after he transforms it: A Do It Yourself oil adjustment can be a sensible job to do solo if it's done right

As well, many vehicle repair shops with a web-site give information on the solutions they carry out, that makes of cars and trucks they are furnished to solution. An excellent auto repair shop is the essential to maintaining a lorry. Hiring an automobile repair work solution for both your car is hauled is not a great suggestion. Those who might have the time might not have the ability or skill to do so

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Auto Repair service: Cooling Troubles

Along with standard auto mechanic tools, some specialty devices are likewise needed, this depends upon the kind and also area where fixing solutions are required. A lot of the car component shops offer a/c parts at a high cost. If you do want to conserve cash on automobile repair service, after that it begins with locating the best professional for your vehicle repair needs

A maintenance check will certainly make certain that the tires are properly blown up, as well as have functional step. This is a great suggestion since it can become worse fast, ending up setting you back even more cash than it needs to considering that more components get harmed. Regretfully, while the caliper seals often tend to be economical, the labor cost is generally very high, suggesting that you will pay for a lot greater than you must when just the pads most likely need to be changed

If you can begin the engine however can't get the car to relocate then the trouble is possibly situated within the transmission. Anti-bacterial therapy can be bought and also made use of to clean the system in order to avoid the bacteria from spreading out or causing ailment. If they're functioning, your battery's dead as well as you need a jumpstart. Certifications for their professionals schooling should get on screen, and a service permit hanging alongside a food selection of (competitively valued?) prices for solutions, parts and also liquid disposal costs

That why it is important to take your car in to a trustworthy automobile service center that uses advanced modern technologies for all your maintenance treatment demands. These technicians also contend the very least two years of experience. In my point of view, all specialists obtain a bad rap for trying to sell car components you don't require and most consumers grumble about their significant labor time costs

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Keeping Your Circulatory System Hydrated

Feel a lot better faster. Liquid I.V.'s Hydration Multiplier is a good mouth watering, Non-GMO electrolyte beverage blend powered by Cellular Transport Technology (CTT) to supply hydration for the bloodstream faster and more effectively than water by itself. 

Liquid I.V. can provide the same hydration as drinking 2-3 bottles of normal water. Additionally, it contains 3x the electrolytes of typical sports drinks and eleven essential vitamins. In other words , more fuel for life's activities. 

How it works: Hydration Multiplier uses the cutting-edge technology of Cellular Transport Technology (CTT), a precise ratio of sodium, potassium and glucose, to deliver hydration to your circulatory system faster & more effectively than normal water by itself. 

How it tastes: This product comes in a variety of flavors including lemon lime, passion fruit,  andacai berry.

Directiins: Empth the packet contents in sixteen ounces of normal water, mix together, and drink! The quantity of water will impact the intensity of the flavor. Drink it anytime - but especially after an exercise session, while traveling, and for all of life's activities! 

With every single and every purchase of Liquid I.V., we donate a serving to a a needy person around the world.

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10 Signs Your Quest for Perfection Has Gone Too Far

Perfectionists see themselves as ambitious people. But too often, they cross the line being driven by anxiety or a lack of self-esteem. How do you know when your quest for perfection has gone too far? Here are 10 signs that indicate you’ve lost control.

What is perfection?

Although perfection looks inviting, most people know that perfection is fantasy. There’s no such thing as a perfect marriage, job, or children. It’s easy to spin perfectionism as a positive quality as if it’s a badge of honor for those who seek it. But studies show that perfectionists have a higher risk of the following outcomes:

SuicideEating disordersAnxiety disordersDepression

Signs your quest for perfection has gone too far

When is it time to say enough is enough?

1 – Lack of creativity

Creativity can be messy. It’s filled with trial and error. When you’re a perfectionist, there is no room for messiness or opened-ended projects. Everything must be neat and tidy. If you do pursue something that seems creative, it will get stifled by your need to finish it. In fact, the need to finish the creative project becomes more important to you than the inspiration behind the creativity. Some have said that perfectionism is the enemy of creativity. You know that your quest for perfection has gone too far when you lack creative thoughts and inspiration for projects at home, work, or school. You’ve bought the lie that it’s not worth pursuing if it isn’t perfectly done or successful by your own standards.

2 – Can’t take criticism

No one likes criticism, but generally, you can accept it when you know it will help you improve at what you’re doing. But if you’re on a quest for perfection, you’ll see criticism as destructive. You’ll have a hard time hearing you made you blundered because even though you may feel like a failure, you don’t want anyone to criticize you. If someone points out a mistake to you, you’ll feel like you have a defect. How can you not be perfect? It’s too disappointing to consider, so you refuse to accept others’ advice or critics because it’s too painful for you to accept.

3 – Blame yourself for things

Perfectionists tend to have distorted thinking about themselves. If you’re a perfectionist, you’ll blame yourself for everything. Any mistake gets blown out of proportion, causing you to belittle yourself with words like “loser” or “stupid.” You will be more aware of your faults than your good qualities and assume that everyone sees your imperfections. You live with guilt because you feel like you’ve let yourself and others down. This often shows up in parenting. You feel responsible if your child does poorly in school. If you were a better parent, your child would have done better.

4 – Very Critical of Others

If you’re on a quest for perfection, you feel as if you know what perfection looks like and when others don’t perform the way you think they should, you’ll be upset. You will constantly suggest ways for others to improve themselves. You’ll never be happy just accepting others, but feel responsible for pointing out their weakness because you assume they want to be perfect like you. This puts a burden on your friendships and your family, often driving them away because they feel unaccepted by you.

The sad thing is that you may have experienced this lack of acceptance as a child, and now you continue to perpetuate it with your kids. Unless you see how dangerous perfectionism is, you may destroy your relationships.

5 – Unrealistic goals

In your quest for perfection, you have an all-or-nothing approach to your life. If you can’t do something perfectly, you’ll feel like a total failure. There is no room for error in your pursuits because you have a warped sense of what is realistic. Perhaps you’ve had success in an area but haven’t reached the success level you want.

Second place is never good enough for you. In fact, second place is basically losing in your mind. Many performers who struggle with perfection feel this way. They create an amazing song, yet even though it’s wildly popular, it won’t be as perfect to them.

6 – You procrastinate

Another characteristic of overboard perfectionism is the paralyzing fear of failure. Because of this, you will put off doing things. If you don’t do the project, it can’t fail. Others may think you’re lazy or don’t care, but the real problem is that you care too much.

Your reputation and self-esteem are so tied up in your perfect performance that you can’t do anything without worrying it will be a disaster. You live with the stress of endless unfinished projects. And if this leads to losing your job or failing school, you will feel justified that you didn’t try since you have failed, anyway.

Reality gets so twisted for the perfectionist that they don’t know what’s true and a lie. Sometimes perfection leads you to be extremely detailed so that you can’t get started on something. For instance, when you start to work, everything needs to be perfect or can’t work. This obsession can lead you to not putting off the project since it’s already not perfect.

7 – Lack of self-care

Sometimes perfectionists are so caught up in achieving their goals. They disregard their health or self-care. Have you ever noticed pictures of famous painters who had overgrown beard and hair? They look like they just crawled out of a hole into the light of day because they’ve been busy working on the perfect painting.

It’s common for a perfectionist not to sleep or eat for days. Insomnia may be common for you if you’re a perfectionist. Perfectionistic athletes may get injured because they push themselves too much.

Perfectionists can also suffer from the following, according to studies:

IBSStress-related illnessesHeart conditionsDiabetesCrohn’s diseaseHigh blood pressureBipolar disorder

8 – You need approval before you decide on things

Perfectionists crave approval from others. Their need for approval is important because they feel like it’s a gauge for how they’re doing. Approval means acceptance to a perfectionist. If you are on a quest for perfection, you may see others’ opinions as extremely important and seek them out whenever you can. Perfectionists often use social media to gain approval from others. Lots of likes on your blog must mean you’re acceptable and worthwhile.

9 – Give up easily

Like everyone else, perfectionists of set goals for themselves. But a perfectionist often gives up before they reach the goals. They either give up quickly or won’t stop trying until they almost kill themselves. This all-or-nothing attitude is common. They feel every difficulty taking it personally. Failure hangs over them, and they respond emotionally by simply giving up.

10 – Feel unhappy

In the end, most perfectionists are unhappy people. Their internal struggles are many. They beat themselves up, hating themselves for not measuring up to standards that are so high, no one could reach them. Their expectations of themselves are sky-high, yet they struggle with procrastination.

Perfectionists believe that being perfect is the goal, yet they fear trying to reach it since they worry they will fail. The pain of all the perfectionist twists makes causes unhappiness with yourself and your life.

What causes perfectionism–and how can you overcome it?

People who struggled with perfection probably had this attitude reinforced when they were young. They probably received acceptance based on their performance rather than for just being themselves. They may have been expected to be smart, athletic, or beautiful.

Perhaps their parents withheld acceptance if they didn’t reach these goals. If you didn’t understand the dysfunction of this type of thinking while growing up, you’d take your need to be perfect into your adulthood.

So that brings up this question.

How can you begin to break free of perfectionism?

1 – List the pros and cons of being a perfectionist

Ask yourself, does being a perfectionist make your life harder or easier? Are you having relationship problems because of it? Work problems? Eating disorders or substance abuse?

2 – Try to lower your expectations

If possible, try to lower your expectations about stuff. Find ways to free yourself from the tyranny of doing things perfectly. Give yourself some slack, knowing you won’t change overnight.

3 – Step back from your attitudes

If you catch yourself drifting into perfectionist behavior or thoughts, step back and take note. What was it that caused you to slip back into perfectionism? Keep a journal about these times. Figure out your triggers and, if possible, avoid them or at least be ready for this trigger.

4 – Talk about your struggles

Find a trusted pastor, friend, or family member to talk to about your struggle with perfectionism. Ask them for accountability and help.

5 – Don’t hate criticism

Try to remember that criticism helps you grow and improve. See it as helpful, not hurtful. It may take time to start really believing it, but you can learn not to hate it over time.

Final thoughts on realizing that your quest for perfection went too far

Perfectionism is valued in our society, but that’s probably because it gets mixed up with doing a job with excellence. But perfectionist people have an extreme need for approval and success to feel worthwhile. It’s a slippery slope for those who suffer from it. They constantly compare themselves with others and never feel like they can reach the perfection they want. Of course, perfection isn’t a possible reality, and once you realize this, it can help you let go.

If you struggle with being a perfectionist and feel like your life is getting out of control, be sure to find someone to talk to about your struggles. Whether it’s a counselor or pastor, they can help you break free from the quest for perfection to find true happiness.

The post  10 Signs Your Quest for Perfection Has Gone Too Far appeared first on Power of Positivity: Positive Thinking & Attitude.

4 Habits That Make It Hard to Manage Panic Attacks

Are you trying to manage panic attacks?

A panic attack is a kind of anxiety or stress-based episode involving intense and often unrealistic feelings of anxiety and fear. It is usually accompanied by a wide range of severe physical symptoms and is common when there is no actual danger.

Panic attacks can be frightening to experience, so learning to manage them is crucial to continue your daily life without being brought down by them. Here are 4 habits that make it hard to manage panic attacks.

1.    Eating Poorly

The food you eat changes the way your body functions. Your food contains the energy you will use throughout the day, and using the wrong kind of power is a surefire way to worsen your psychological state. Anxiety is significantly affected by this, as a lack of sustenance can trigger stress responses. Here are some ways you may be eating poorly and causing more severe panic attacks:

·         Eating Too Little

The human body needs the energy to function. When you don’t get enough calories, your body doesn’t have the nutrients it needs to continue pushing you forward. This results in feelings of stress as the body enters starvation mode, a fight-or-flight “status” that depletes your positive thinking. Make sure you get enough food every day, especially if you live a more active lifestyle!

·         Low-Fat Diets

Fat gets a bad rap due to years of misinformation regarding their health value. Sure, some fats are bad for you, but good fats, especially omega-3 fatty acids, are beneficial for the body and help reduce inflammation. It’s said that eating enough good fats can have positive effects on anxiety disorders, reducing their symptoms – including panic attacks.

·         Low-Carbohydrate Diets

You may have noticed that you crave carbs whenever you feel down, and there’s a scientific reason for it! It’s believed that carbs boost your body’s serotonin levels, with serotonin being a feel-good hormone. The boosted serotonin can reduce the frequency of panic attacks.

·         Not Eating Sufficient Protein

Blood sugar levels are crucial in fighting off the worst symptoms of anxiety, and those levels dip and spike rapidly if the body has to use glucose-filled foods. When you don’t eat enough protein, the body turns instead to carbs to fuel itself, according to research, and this leads to anxiety as those carbs are rapidly consumed by you and then used by the body, your blood sugar swings up and down frequently, leading to energy crashes.

·         Skipping Meals

A lot of people skip meals due to financial difficulties or convenience. While it can’t always be helped, you should know that skipping meals messes with your blood sugar levels, sending your energy fluctuating and worsening anxiety symptoms. Consistent meals during the day, even if they’re small ones, are much better for you than completely missing some.

2.    Checking Devices Too Often

Phones, laptops, computers, tablets… we live in the age of technology! With so much right at your fingertips, it’s tough to restrain yourself from constantly spending time on these devices. Unfortunately, that’s not healthy for you. Here are some ways that overdoing device usages can harm your mental health and worsen panic attacks:

·         Constantly Scrolling On Social Media

Twitter, Facebook, and Instagram are so easily accessible that checking them and looking through them becomes somewhat habitual. That wrenches you away from the present, keeping you in a constant loop of disconnected connectivity. You don’t get “alone” time because, with social media, you’re never really “alone,” and you also wind up wasting a lot of time aimlessly browsing these websites. That’s not even covering the low self-esteem that is often built when you compare yourself to other people’s social media posts!

·         Checking Your Work Emails All The Time

Work-related messages should be reserved for when you’re actively working. If you’re always checking emails, then you practically never have any time off and work 24/7. It would be best if you had time to yourself where you can spend time doing things you actually want to do and making sure that you don’t stay in your work inbox when you’re not on the clock is crucial for a positive work-life balance. Refreshing your email every few minutes adds to your stress levels, and it’s going to give you more panic.

·         Constantly Checking Your Phone, In General

Our mobile devices come with the amazing promise of non-stop interaction, stimulation for the brain, and more. It can be tempting to spend all of your time on it, but with all the things to do and the quick and easy access to work-related messages, social media, commitments, and beyond, it can all be a bit too much. Even simply looking for notifications frequently can lead to higher levels of stress, according to studies, which puts you more at risk for panic attacks.

3.    Spending All Your Time Alone At Home

Are you a homebody? It’s outstanding to be an introvert or to love your creature comforts! But balance is necessary if you want to manage your anxiety better. Overdoing your alone time or at-home time can both harm your anxiety levels. Here are some ways you shouldn’t be spending your time if you want to manage panic attacks:

·         Being Indoors All Day

It’s cozy at home, but you also need a little bit of time in the sun. Though too much sun has adverse effects on your skin, exposure to natural light is fantastic for overall health. Being in nature, under the sun, and in the fresh air can work wonders for positive thinking and anxiety, reducing the risk of panic attacks.

·         Isolating Yourself

Lots of socially anxious people feel most comfortable on their own, and even introverts, in general, may prefer their own company to spend time with anyone else. According to research, social support is crucial to overall mental health and can help reduce the severity of anxiety. Being alone leaves you with nothing but yourself and your anxious thoughts – and no one to shed light on reality for you.

·         Spending Every Weekend Indoors

Weekends are free time for most people, and with that time, you can go out and socialize, enrich yourself, or enjoy a nice change of pace. Spending that time inside alone gives you many problems at once: you’re isolated, you’re not in natural environments, and you’re wasting valuable time. This is not to say you can’t have a day off every week, but if you have more than one day off, you should opt to spend one of them outdoors if you want to manage panic attacks better.

4.    Engaging In Negative Thinking

There is a huge range of negative thinking patterns that can be harmful to your psychological state. As a general rule, any thinking that brings you down or traps you in negative thought processes will worsen panic attacks. Sometimes, they even lead to panic attacks themselves!

Negative thinking is the crux of anxiety, and it’s often irrational, over-critical, and not grounded in any form of reality. That’s why recognizing negative thinking and learning to change those thoughts and transform them into positive thinking can help you with panic attacks. Here are some common forms of negative thinking to be aware of:

·         Emotional Reasoning

Feelings are powerful things, but that doesn’t mean they’re right all the time. In fact, most of the time, your emotions are wrong! Emotional reasoning refers to the act of trusting your initial emotional response as valid evidence to conclude. For example, if you feel embarrassed about something, you might use that as evidence that everyone is laughing at you. It’s not accurate at all and will make you more anxious. If something has received an emotional response from you, your best bet is to stop and consider if your thoughts have a basis in reality.

·         Overthinking

Some things aren’t that deep. Spending a lot of time over-analyzing someone’s words or actions is pointless. You’ll never manage to figure out if someone meant something different by their words, or if others perceived you negatively when you stuttered, or if your boss’ request for a meeting means you’re being fired simply by thinking very hard about these issues. Communication will give you answers much more quickly, and it’s also much better for your panic. The more you overthink, the more panicky you get, and the more panicky you get, the worse your thoughts will be. It’s a nasty cycle!

·         Jumping To Conclusions

Fortune-telling behavior is terrible for panic attacks. You hear a few bits of information and immediately leap to a conclusion based on that poor foundation. Usually, that conclusion will be both inaccurate and incredibly harmful, adding to any feelings of panic you already have. For example, if your significant other is in a bad mood, you may immediately jump to the conclusion that they’re going to break up with you. You can see how that would worsen anxiety!

·         Magnification

Magnification refers to the act of taking a simple problem and blowing it up until it’s overwhelming and consuming. It’s what happens when setbacks make you feel like it’s the end of the world or like you’re going to die, even when in the grand scheme of things, they’re no big deal. While your emotions and fears are valid, it’s also important to know that they’re not realistic. Practice taking things within their contexts and seeing them for what they indeed are instead of blowing them up.

·         Catastrophizing

It’s pretty easy to see what this form of negative thinking means. It refers to the act of making catastrophes out of nothing. If you have anxiety, you likely know how difficult it is to distinguish between likely and unlikely events, so you may tend to imagine the worst possible scenario – which is possible but not probable! The act of assuming the worst will always happen a natural anxiety-increaser that will make your panic attacks much worse.

Final Thoughts On Some Habits That Make It Hard To Manage Panic Attacks

Panic attacks can be tough to manage, but it’s possible when you begin adopting better habits and stopping the use of negative ones. However, there is no shame in asking for help. If your panic attacks are significant enough to get in the way of your everyday life and tasks, speak to a mental health professional for treatment and help!

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