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a) Constantly feeling anxious? There's help.
The Doctors • November 14, 2010
We've all had those butterflies-in-the-stomach moments —before a job interview or big meeting, about taking out a mortgage or even making a good first impression.
For an estimated 40 million Americans, however, those moments don't pass: The nerves are persistent, overwhelming and often irrational. When they get in the way of everyday life, and keep you up at night — that is symptomatic of a mental condition called anxiety disorder.
(Ron Krisel, Getty Images)
People diagnosed with generalized anxiety disorder (GAD) experience exaggerated tension or unsubstantiated worry about health, family or work for at least six months. GAD affects almost 7 million adults; twice as many women than men.
Other anxiety disorders include obsessive-compulsive disorder, panic disorder, post-traumatic stress syndrome or specific phobias. Scientists can't point to an exact cause: For some people, anxiety is linked to underlying health issues, such as heart disease, diabetes or asthma; for others, an imbalance of brain chemicals, genetics or life experiences may play a role.
Even though anxiety disorders are very treatable, only about a third of adults seek professional care. Getting treatment is especially important for people with heart disease and GAD: New research found anxiety significantly increases a heart patient's risk of heart attack, stroke or heart failure. If you're diagnosed with an anxiety disorder, your treatment plan may include:
Cognitive behavior therapy (CBT):
It helps you first identify and then change negative thoughts and behaviors, which can help control your worry or the way you respond to a stressful situation. You'll notice changes in 12 to 16 weeks.
Medication:
Your doctor may prescribe antidepressants or anti-anxiety drugs; for acute anxiety, he may consider sedatives (such as Valium or Xanax), but only for a short-term, since these medications can be habit-forming. According to a National Institutes of Mental Health study, a combination of CBT and medication works best to treat anxiety.
Exercise:
It helps reduce stress; plus, a University of Georgia study on patients with different medical conditions found that those who exercised regularly reported 20% less anxiety than those who didn't.
Alternative remedies:
Massage therapy can reduce anxiety by 40% after 12 weeks, according to research published in Depression and Anxiety. Acupuncture and yoga may be effective as well. Herbal supplements, though, are debatable: A recent review published in the Journal of Family Practice said there's no evidence that kava, valerian or other supplements often used to treat anxiety are effective. Talk to your doctor before adding any herbal remedies to your regimen.
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b) The latest thinking on why you should exercise
The Doctors • October 26, 2010
Government guidelines suggest adults get at least 2½ hours of moderate aerobic exercise (or 1¼ hours vigorous exercise) every week; at least twice a week they also should do full-body strength training. But a new report in the American Journal of Preventive Medicine shows only about 5% of Americans engage in vigorous physical activity on any given day. Aerobic and strength exercises not only help you lose weight and strengthen your heart, but they also reduce your risk of chronic diseases, such as type 2 diabetes, certain types of cancer and obesity. If that's not enough incentive, here are three more reasons, based on the latest research. It shows fitness:
Sharpens the mind.
Three recent studies provide even more evidence that exercise helps protect your brain as you age: Scientists at the University of Illinois, University of Pittsburgh and Ohio State University found that maintaining a walking regimen enhances connectivity within brain circuits; researchers in British Columbia instead looked at strength training specifically and showed that older women who did an hour or two of resistance exercises each week were better able to stay focused and resolve conflicts. And a report published in the Archives of Neurology suggests doing moderate physical activity — such as yoga or swimming — in midlife or later reduces your risking developing memory, language or thinking problems.
Promotes better sleep.
A small study from Northwestern University suggests regular aerobic exercise can help improve sleep for insomniacs — about 30% to 40% of adults say they have some symptoms of insomnia. Participants who exercised for 40 minutes, four times a week, for 16 weeks reported improved sleep quality as well as fewer depressive symptoms and less daytime sleepiness.
Improves balance.
Each year, one in three older adults fall, resulting in injuries ranging from moderate, such as hip fractures and broken bones, to severe, such as head traumas. Falls cause more than half a million hospitalizations and 18,000 deaths every year. Though studies have shown that simple strength and balance exercises can help older adults by improving stability and flexibility, new research in Germany showed that more intense exercise over 18 months not only reduced the risk of falls but also improved bone mass, which helps cut the risk of fractures.
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(if you having troubles, try posting your comment on this page or send an email to chronicle @ itbhuglobal.org)Institute of Technology, Banaras Hindu University
Varanasi 221005, UP