Know about anxiety

Let us know the origin of such an unexplainable feeling, which haunts many of us at least once in a lifetime. “Anxietas” is a Latin word from which anxiety term is derived. The literal meaning of anxiety is throttle/choke or upset or trouble that is omnipresent in almost every human being. Mental health science describes anxiety as a situational emotional behavior and occurs in a range of disorders. The intensity of anxiety disorders can vary from mild to severe and negatively affect mental health and cognitive responses. Mild to moderate anxiety is common in every individual in a stressful condition to adapt to the situation and provides a trigger to face the challenge. Hence, it is proved that you can be a victim of it at any point in time.

Anxiety disorders are associated with a wide range of psychological conditions, like panic disorder that may or may not associate with agoraphobia, panic, social anxiety, phobia, generalized anxiety disorder, acute stress disorder, obsessive-compulsive disorder, posttraumatic stress disorder, and non-specified anxiety disorder. [1]

How physical health illness raises anxiety level?

Good health and good sense are two of life’s greatest blessings. Good health can help us to get an anxiety-free life. To maintain physical health we must follow some common tips to avoid an unnecessary load of ailments.

Individuals suffering from ill-health often have irritated mental condition, which build-up stress and causes anxiety. For example, how anxious do you become when you see sudden rashes in your skin? You must be surprised to know that allergy and anxiety have some correlation. Nutritionists found that anxiety symptoms worsen during food allergen attacks. Excessive anxiety even turns to depression. [2] Childhood anxiety has a direct link with food allergies. [3] Not only food allergy but aeroallergen trigger allergic rhinitis. Attack of asthma also directly impacts mental health by releasing stress-related hormones and alter immune system functioning.

But anxiety is not a solution. Allergy testing is the only way to identify the particular allergen for an individual. Depending upon the test result, avoidance of particular food and exposure to aeroallergens can reduce the onset of allergy and associated stress burden and anxiety. [2]

The Body, Mind, and Spirit are interconnected

The body, mind, and spirit can help to explain human beings in their entirety. The body is the materialistic part that dies. The mind helps the body to live, think and show emotions. Whereas the spirit remains an integral part of body and mind. According to the philosophers and religious beliefs, the spirit has no boundary. It can stay alive after the end of the body and mind.

Body, mind, and spirit have a connection with the personal peace and general wellness of an individual. General well-being maintains in collaboration with physical, psychological, and spiritual health and may all of us understand the overall homeostasis between physical and psychological parameters.

Let us find out what science says all about them. The clinical researchers explain personal world has a significant impact on the thought process of an individual about the outer world. Researchers also believe that our mental setup towards the surroundings influences the personal perception of the outer world. Besides personal thought processes, the environment of a particular surrounding plays a vital role in the mental status of any individual.

Emotional and cognitive well-beings are related to mental health. A healthy mental condition has the ability for the utmost utilization of emotional and cognitive functioning. Understanding reality along with attentiveness, memory power, and processing speed are vital to brain functioning. All these mental abilities have a direct relationship with physical health. [4] Moreover, psychoneuroimmunology researchers also discovered stressful emotions can modify white blood cell functioning.

On a lighter note, stress is bad and cannot burn calories to keep you toned. Let us find out what all the bad things that stress can do to you. Stress reduces the responsiveness of white blood cells against viral infection and invasion of cancer. Vaccination cannot work efficiently in stressed people. The delayed wound healing is a significant health issue in overstressed conditions. An even overstressed condition that is more common in anxiety-affected individuals can trigger some autoimmune disease condition. [5]

How is your health? This easiest question denotes an overall health condition of the external and internal body, rather than only the physical fitness. A strong intuition arises from our awareness which has an intricate association with physical health that creates a health concern when something goes wrong in our internal system. The strong association of neuroendocrine and central nervous systems plays a vital role in the organ functioning of the body. However, physiological functioning, such as immune functioning automatic physical process and does not depend upon our consciousness. For instance, a microorganism invades our physical health immediately antibody production starts. But the rate of production may depend upon mental health conditions. You may experience that your physical exercise training program restores a sense of personal control. All these examples indicate the relationship between physical and mental health.

Spirituality is much broader than this. It is a rational understanding of the inner and outer world. Spirituality creates a tendency to develop a meaningful sense of relatedness to every aspect of life. Spirit empowers our strength and prevents us from devaluing. Do not always relate spirituality to religious connections. Our family, friends, community, and even social involvement influence spirituality. Spirituality has a direct impact on mental as well as physical health. There are symbolic expressions present in the dance ceremonies of different traditions which can help to bypass the mind and directly link to the inner spirit. In cognitive behavior therapy, practicing meditation establishes the connection of spiritual peace, inner power, and recognition of situations. Thus, the mind, body, and spirit jointly help us to regain the sense of personal power and wholeness.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3146193/
2. https://www.cchrflorida.org/can-anxiety-attack-symptoms-be-caused-by-food-allergies/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
4. http://alfredadler.edu/sites/default/files/Stoffel%20MP%202013.pdf
5. https://www.researchgate.net/publication/5263188_The_mind-body_connection_not_just_a_theory_anymore

Are physical activities and exercise the same?

Some of us are often confused between physical activity, and exercise. Many of us have a thought that performing household works or occupational activities are enough for our fitness. It is true that during these physical activities our skeletal muscles move and we lose energy. But is this enough for health-related physical fitness? The answer is a big No.

Exercise is planned, structured, and repetitive physical activities that perform to improve or maintain physical fitness. Physical fitness is not restricted only to health-related but also has skill-related attributes. [2] In this aspect, yoga is one of the best forms of exercise. Yoga not only accomplishes the primary aim of the exercise but also promotes general well-being. [3]

What is the connection between yoga and exercise?

Aerobic, strength training, stretching and balance exercise are four primary forms of exercise. Marching in a place, squat, single knee rotation, knee lifting are examples of aerobic, strength training, stretching, and balance exercise. [3] But yoga is not merely a few postures (asanas) but an integrated system of actual physical fitness that promotes physical, mental, emotional, and spiritual well-being. Yoga envisages health in totality on the principle of a healthy mind in a healthy body. [4]

Regular practice of yoga is a part of a holistic lifestyle. Practicing yoga helps to execute all the goals of exercise that include maintaining or improving one’s heart and lung fitness along with building strength, flexibility, balance, and functional movement. Yoga is an ancient Indian mind-body technique. Worldwide yoga is not only popular as a way to shape up the body but for overall well-being. [5]

Yoga for Cardiovascular physical training

The combination of certain bodily postures (asanas) and breathing techniques during regular practicing of yoga provides a positive impact on both cardiovascular and respiratory systems. Trikonasana (Triangle Pose), Utkatasana (Chair Pose), Marjariasana (Cat Pose), Shavasana (Corpse Pose) are some asanas that help to improve lung capacity and heart rate. Practicing these yoga postures also regulates blood circulation in a better way and lowers cholesterol levels. Step by step performing these asanas broadens the heart muscles, stimulates them by starching the chest cavity to regulate heart rhythm, promote cardiac functioning, blood circulation, and stamina of the respiratory system. Altogether practicing yoga acts as a stress-buster. Performing different yoga postures allows the body to extensive bending and stretching accompanying breathing control. Pranayama or breathing exercise is an integral part of yoga that teaches how to regulate breathing. Pranayama offers immediate relaxation, detoxifies the blood, and helps to treat cardiac disorders. [6, 7]

Muscle-strengthening training

We often have a misconception that only athletes need to perform the muscle-strengthening activity. But the fact is that every individual needs to practice physical activities to strengthen their muscles. The strength of your body comes from the strengthening of your deep muscles present inside the abdomen. These muscles have a connection with the spine and pelvis. These muscles are core muscles of our body that play a vital role in positioning and controlling central body movement. Strengthening of core muscles is also essential for preventing lower back pain.

Ardha Phalakasana (Low plank), Purvottanasana (inclined plane), Sarvangasana (shoulder stand), Vasisthasana (side plank), and Virabhadrasana (Warrior) are five simple yoga poses that are very effective for strengthening core muscles. Your body becomes flexible and strengthens core muscles by regularly practicing these yoga asanas. [8]

One should perform muscle-strengthening yoga for the easy and efficient performance of all our routine tasks including household chores. Muscle-strengthening yoga enhances our capability to do physical works without any pain symptoms.

Flexibility training 

Flexibility is a crucial element of physical fitness. Stretching of skeletal muscle can improve flexibility. Flexibility is an adequate range of motion that is essential for performing everyday tasks, supports good posture and muscle relaxation. Adequate flexibility boosts performance and reduces injury.

In Western countries, Hatha yoga is the most recognizable form of yoga. The aim of practicing Hatha Yoga is to improve physical health as well as general well-being. Iyengar yoga inclines from the most classical Hatha yoga tradition specially designed for improving flexibility.

The regular practice of Iyengar yoga helps the body to become more flexible by providing the muscles and joints a higher range of motion. Iyengar yogic stretching helps to release lactic acid from the muscle cells into the bloodstream to avoid obstruction in muscular contraction. [9]

Balance training

Two types of balances are necessary to maintain the center of gravity during standing or sitting (static balance) and in walking (dynamic balance). Impaired balance increases fear of falling. Such problems are frequent with elderly populations. They often limit their activity level that reduces their confidence along with increases anxiety.

Yoga is a mind-body practice and also has benefits for body balancing. It is well established that yoga improves balance and other psychological factors. Hatha, Iyengar, Bikram, Kripalu, and Silver Yoga are different yoga styles. All these forms of yoga have well-established benefits in improving and maintaining body balance and suitable for elderly populations. [10]

Each of these styles is a bit different from the others. You may also notice some variations depending on the teacher. You must discuss with a yoga expert to settle the suitable style that requires achieving your fitness goal.

NitaNaturale is not describing how to do all these yoga asanas. Often misinterpretation of the written direction leads to in-vain the effort of the performer. It is always better to perform these postures under the guidance of a yoga expert. He/she can also suggest you the precise individualized yoga training program.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/
3. https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4223195/
5. https://www.yogabradford.co.uk/the-difference-between-yoga-and-exercise/
6. https://www.health.harvard.edu/blog/more-than-a-stretch-yogas-benefits-may-extend-to-the-heart-201504157868
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
8. https://www.researchgate.net/publication/322643294_A_Comprehensive_Review_of_Yoga_and_Core_Strength_Strengthening_Core_Muscles_as_Important_Method_for_Injury_Prevention_Lower_Back_Pain_and_Performance_Enhancement_in_Sports
9. https://daneshyari.com/article/preview/2619161.pdf
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995122/