The effects of anxiety on the body

By Jayne Leonard

Anxiety can impact physical and mental health. There are short- and long-term effects on both the mind and body.

While many people know about the effects of anxiety on mental health, fewer people are aware of the physical side effects, which can include digestive issues and an increased risk of infection. Anxiety can also change the function of the cardiovascular, urinary, and respiratory systems.

In this article, we discuss the most common physical symptoms and side effects of anxiety.

What is an anxiety disorder?

Anxiety describes a group of disorders that cause worry, nervousness, and fear. These feelings of anxiety interfere with everyday life and are out of proportion to the triggering object or event.

In some cases, people are unable to identify a trigger and feel anxious for what seems like no reason.

While mild anxiety can be expected in some situations, such as before an important presentation or meeting, persistent anxiety can interfere with a person's well-being.

According to the Anxiety and Depression Association of America, anxiety disorders represent the most common mental illness in the United States and affect 40 million adults in the country every year.

While these disorders respond well to treatment, but only 36.9 percent of people with an anxiety disorder receive treatment.

Types of anxiety disorders include:

• Generalized anxiety disorder — excessive anxiety for no apparent reason that lasts for 6 months or longer
• Social anxiety — fear of judgment or humiliation in social situations
• Separation anxiety — fear of being away from home or family
• Phobia — fear of a specific activity, object, or situation
• Hypochondriasis — persistent fear of having serious health issues
• Obsessive-compulsive disorder (OCD) — recurring thoughts that cause specific behaviors
• Post-traumatic stress disorder — severe anxiety after a traumatic event or events

Symptoms

People with anxiety can experience a range of physical and psychological symptoms. The most common include:

• feeling nervous, tense, or fearful
• restlessness
• panic attacks, in severe cases
• a rapid heart rate
• fast breathing, or hyperventilation
• sweating
• shaking
• fatigue
• weakness
• dizziness
• difficulty concentrating
• sleep problems
• nausea
• digestive issues
• feeling too cold or too hot
• chest pain

Some anxiety disorders have additional symptoms. For example, OCD also causes:

• obsessive thoughts
• compulsive behaviors that aim to reduce the anxiety caused by the thoughts
• periods of temporary relief, which follow the compulsive behaviors

Effects of anxiety on the body

Anxiety can have a significant effect on the body, and long-term anxiety increases the risk of developing chronic physical conditions.

The medical community suspects that anxiety develops in the amygdala, an area of the brain that manages emotional responses.

When a person becomes anxious, stressed, or frightened, the brain sends signals to other parts of the body. The signals communicate that the body should prepare to fight or flee.

The body responds, for example, by releasing adrenaline and cortisol, which many describe as stress hormones.

The fight or flight response is useful when confronting an aggressive person, but it is less helpful when going for a job interview or giving a presentation. Also, it is not healthy for this response to persist in the long term.

Some of the ways that anxiety affects the body include:

Breathing and respiratory changes

During periods of anxiety, a person's breathing may become rapid and shallow, which 

is called hyperventilation.

Hyperventilation allows the lungs to take in more oxygen and transport it around the body

 quickly. Extra oxygen helps the body prepare to fight or flee.

Hyperventilation can make people feel like they are not getting enough oxygen and they may gasp for breath. This can worsen hyperventilation and its symptoms, which include:

• dizziness
• feeling faint
• lightheadedness
• tingling
• weakness

Cardiovascular system response

Anxiety can cause changes to the heart rate and the circulation of blood throughout the body.

A faster heart rate makes it easier to flee or fight, while increased blood flow brings fresh oxygen and nutrients to the muscles.

When blood vessels narrow, this is called vasoconstriction, and it can affect body temperature. People often experience hot flashes as a result of vasoconstriction.

In response, the body sweats to cool down. This can sometimes be too effective and make a person feel cold.

Long-term anxiety may not be good for the cardiovascular system and heart health. Some studiessuggest that anxiety increases the risk of heart diseases in otherwise healthy people.

Impaired immune function

In the short-term, anxiety boosts the immune system's responses. However, prolonged anxiety can have the opposite effect.

Cortisol prevents the release of substances that cause inflammation, and it turns off aspects of the immune system that fight infections, impairing the body's natural immune response.

People with chronic anxiety disorders may be more likely to get the common cold, the flu, and other types of infection.

Changes in digestive function

Cortisol blocks processes that the body considers nonessential in a fight or flight situation.

One of these blocked processes is digestion. Also, adrenaline reduces blood flow and relaxes the stomach muscles.

As a result, a person with anxiety may experience nausea, diarrhea, and a feeling that the stomach is churning. They may also lose their appetite.

Some research suggests that stress and depression are linked to several digestive diseases, including irritable bowel syndrome (IBS).

One study, of outpatients at a gastroenterology clinic in Mumbai, reported that 30–40 percent of participants with IBS also had anxiety or depression.

Urinary response

Anxiety and stress can increase the need to urinate, and this reaction is more common in people with phobias.

The need to urinate or a loss of control over urination may have an evolutionary basis, as it is easier to flee with an empty bladder.

However, the link between anxiety and an increased urge to urinate remains unclear.

Complications and long-term effects

Having anxiety can lead to long-term negative effects. People with anxiety may experience:

• depression
• digestive issues
• insomnia
• chronic pain conditions
• difficulties with school, work, or socializing
• a loss of interest in sex
• substance abuse disorders
• suicidal thoughts

Causes and risk factors

The medical community has yet to identify the cause of anxiety, but several factors may contribute to its development. Causes and risk factors may include:

• traumatic life experiences
• genetic traits
• medical conditions, such as heart disease, diabetes, or chronic pain conditions
• medication use
• sex, as females are more likely to experience anxiety than males
• substance abuse
• ongoing stress about work, finances, or home life
• having other mental health disorders

Diagnosis and treatment

To make a diagnosis, a doctor will evaluate symptoms and check for any underlying medical conditions that may be triggering the anxiety.

Anxiety is highly treatable, and doctors usually recommend a combination of some of the following:

• medication
• therapy
• support groups
• lifestyle changes involving physical activity and meditation

Outlook

Anxiety is the most common mental health disorder in the U.S. It causes both physical and psychological symptoms, and it can be very distressing.

Long-term anxiety increases the risk of physical illnesses and other mental health conditions, such as depression.

However, anxiety can respond very well to treatment. Most people who receive treatment recover well and can enjoy a good quality of life.

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How Toxic Relationships Affect Your Health, According To Experts

By Rachel Shatto

Whow toxic relationships affect your health. Like any prolonged stressful experience, it's bound to have some physical and mental effects, right? After all, we all know that staying with a toxic partner is bad for your heart figuratively, but is it possible that it's bad for your heart literally, too?

e often talk about how it feels to be in an unhealthy relationship, but we give less thought to

According to Clarissa Silva, a behavioral scientist and relationship coach, the answer is yes: Being in a toxic relationship can, in fact, be bad for your actual health. "Settling for a toxic relationship creates a false sense of intimacy, hope, trust, and disillusionment in the relationship," she says. "Over time and because these feelings are often unexpressed, [a toxic relationship] can result in creating anxiety and/or depression, which can manifest themselves as other chronic illnesses further down the line." As it turns out, protecting your heart may literally mean protecting your heart.

So what should you do if you think you're caught in a bad-for-you romance? Well, it's worth considering what it's doing to your mind and body.

Toxic Relationships Take A Toll On Your Mental Health

If it feels like your unhealthy relationship is making you feel bonkers, that’s because it is. Early in relationships, when infatuation is at an all-time high, there is a temptation to brush aside the red flags your partner may exhibit. But the problem with this, as Silva explains, is that, by doing so, you may "mistakenly idealize an undeserving person [and] prolong the struggles the relationship brings."

"[You] risk having your self-esteem negatively impacted, which can result in depressive symptoms," she continues, "This can be you withdrawing from things you used to enjoy, excessive alcohol or drug use, [or] increased irritability." So yes, what you're feeling is real, and the longer you're exposed to the toxic behavior, the longer the impact on your emotional well-being will last.

Your Immune System Takes A Hit, Too

It's not all in your head. Remaining in an emotionally unhealthy relationship can also impact your physical health as well. It all comes down to the stress it puts on your body. "Dealing with a toxic relationship creates chronic stress and anxiety that reduces your immune system, making you vulnerable to several other chronic physical illnesses, including heart disease, chronic respiratory disorders, and gastrointestinal conditions,” says Silva. And the sooner you deal with the problem, the better. She continues, “When people with these disorders have gone untreated, these diseases are more difficult to treat and their physical symptoms often become worse."

OK, so that all sounds scary, but it’s not all doom and gloom; you do still have some options for healing both your body and your mind. According to Silva, the best treatment plan is to find a safe way to get out of the relationship. "For optimal health, cultivate a social support network that will make you aware of changes in your behavior. In many cases, the best course of action is to leave the relationship," she says. And it's best to do so sooner rather than later, if you're able to.

In other words, if this year your goal is to focus on your wellness and health, it’s time to add dropping your toxic partner to the to-do list. It’s just another way to take care of your heart — in this case, literally.

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12 Amazing Health Benefits Of Slimming Tea

By Arshi Ahmed

Do you want to lose weight quickly, without doing strenuous exercises and without going on a crash diet? Then healthy slimming tea, is what you need. Slimming tea has become the latest diet fad. It contains some useful herbs that are very effective for losing excess fat from the body. Slimming tea regulates the organic balance, fights constipation and decomposes neutral fat to give you a slim and trim body. Some of the popular benefits of slimming tea include:

Healthy Slimming Tea Benefits:

1. Weight Loss:

Unlike other methods of weight loss, slimming tea fits into any lifestyle without the need of undergoing any major change.

2. Improves Metabolism & Reduces Abdominal Fat:

Drinking slimming tea on a regular basis speeds up the metabolism to increase fat burning rate in the body. It lowers calorie intake and prevents the conversion of carbohydrates and sugars into fat, to reduce fat deposits in the body. Catechins present in slimming tea also help to reduce abdominal fat without influencing the absorption of fat soluble vitamins.

3. Delays Signs of Ageing:

Slimming tea contains antioxidants and amino acids which help to combat free radicals, and protect our cells and molecules from damage. This facilitates healing and delays the signs of ageing.

4. Lessens Cancer Risks:

People who drink slimming tea on a regular basis are less prone to develop cancer. Catechins present in slimming tea prevent cell mutation, deactivate carcinogens and reduce the formation and growth of tumors. Besides inhibiting the growth of cancer cells, it also kills the cancer cells without harming the healthy tissues.

5. Stimulates Brain Functioning:

Caffeine, the key ingredient in slimming tea, stimulates the brain function by improving vigilance, reaction time and memory.

6. Combats Various Diseases & Sickness:

Slimming tea has natural properties which help to combat many types of diseases and sickness. This protects the body from degenerative diseases. It also aids digestion by breaking down fatty substances.

7. Kills Bacteria Causing Oral Problems:

Catechins and polyphenols in slimming tea helps to kill bacteria that cause tooth decay, bad breath and bleeding gums. Do not add sweeteners like sugar, honey and other artificial sweeteners, as it can negate these dental benefits.

8. Strengthens Bones:

The anti-inflammatory properties of slimming tea strengthen bones and decrease the risk of osteoporotic fractures. Its health-promoting properties suppress the breakdown of bone while increasing the amount and activity of bone building cells.

9. Maintains Heart Health:

Slimming tea helps to lower systolic and diastolic blood pressure, and reduces cholesterol in the body, to maintain your heart health. The polyphenols in slimming tea blocks the absorption of dietary fat and cholesterol by over 50%, to prevent heart attack and stroke.

10. Sheds away Excess Fat:

Two of the main ingredients which makes slimming tea effective, is polyphenol and caffeine. Polyphenols counter threat of excess triglyceride by activating a certain enzyme in our body, which dissolves excess triglycerides. This helps to shed excess fat from the body.

11.  Improves Glucose Tolerance:

In many cases, slimming tea reduces the amount of insulin in the body by improving glucose tolerance.

12. Stimulates Body’s Metabolism for Weight Loss:

Slimming tea contains epigallocatechin gallate or EGCG, which stimulates the body’s metabolism to speed up weight loss. Together with caffeine, EGCG stimulates the central nervous system and releases fat into the blood stream, so that the body can use the fat as fuel. This process is known as thermogenesis. This will lead the body to use carbohydrates at a slower rate. With more carbohydrates in your body, you can stay active for a longer period of time.

Top 13 Varieties Of Slimming Tea:

Now let us see the top 13 varieties of slimming tea with their benefits:

1. Elder Tree:

The white flower of Elder tree is an orthodox method to get rid of colds. This slimming tea is also a decongestant that cleans the nasal passage. It is also diaphoretic which makes the body to sweat. Herbal slimming tea raises body temperature that destroys breeding viruses.

2. Lemon Verbena:

Lemon Verbena herbal slimming tea such as Poire William and Calvados helps digestion. The citrus content in the tea helps to break the fats in the digestive tract.

3. Ginger:

Ginger slim tea is a best remedy to cure infection and fever as it is a warm spice. Herbal slimming tea also relieves rheumatic aches and pains, since it widens the blood vessels and stimulates blood circulation.

4. Nettle:

This British herbal slimming tea makes you feel good as it contains all essential minerals, iron, calcium and silica. Iron helps in the production of red blood cells and essential energy. Calcium and silica is required for bone building.

5. Green Tea:

Japanese green herbal slim tea for weight loss also helps to strengthen tissue cells in the body, which protects from ageing. This fabulous tea is packed with antioxidants that protect the cells from damage and pollutants.

6. Thyme:

This slimming tea is from Mediterranean region that helps to get rid of colds. It contains volatile oils, which protects from virus and infection and can be infused to clear the chest.

7. Fennel:

Fennel herbal slimming tea is from Mediterranean region that has anti-spasmodic properties. This helps to relax the intestinal muscles and cures constipation, colic and flatulence. Fennel tea also creates an urge to urinate, thus helps kidney in cleansing and removes impurities.

8. Peppermint:

Peppermint tea is a traditional method to cure nausea and vomiting. This stimulates bile production in the gall bladder and breaks down fat in the digestive system, which in turn relieves nausea.

9. St. John’s Wort:

St. John’s Wort tea is obtained from a small, yellow flower found in Britain and Europe. This anti-depressant tea treats Seasonal Affective Disorder and depression.

10. Lemongrass:

This antioxidant tea helps to reduce blood pressure, boost immune system, calm nervous system, detoxify organs, reduce cellulite and improve blood circulation.

11. Rooibos:

This herbal tea is antioxidant, antispasmodic and soothing. This reduces irritability, nausea, depression, hypertension, headaches, heartburn, stomach cramps and helps to maintain healthy skin and nervous system.

12. Lavender:

This herbal slimming tea is relaxant and antispasmodic. This is the best remedy for asthma, insomnia, headaches, bronchitis, spasms, muscle cramps, anxiety, upset stomach and flatulence. You can also massage with this tea topically to cure infections and heal wounds.

13. Chrysanthemum:

This Chinese slimming tea lowers blood pressure, relieves headaches, cold and flu.

Important Points To Remember:

• Before purchasing slimming tea, make sure that the tea is made of only natural ingredients.
• Slimming tea is composed of herbal ingredients that are believed to promote metabolism and speed up digestion. Therefore, slimming tea is of little or no help to people, who struggle with metabolic disorders, like hypothyroidism or chronic digestive complications.
• Before beginning the use of slimming tea, make sure to speak to your medical experts about its impact on the overall health.
• Always purchase slimming tea from a professional and renowned naturopath or from a reliable supplying agency.

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How do you get rid of a lower back spasm?

By Zawn Villines

Reviewed by William Morrison, MD

Lower back spasms can be annoying and painful, but they are treatable. Certain remedies and lifestyle changes can help reduce the pain and frequency of back spasms.

Lower back spasms can happen suddenly, causing intense and even debilitating pain. 

Often caused by a recent physical injury, they are more likely to occur when a person is 

pregnant, dehydrated, or has a sedentary lifestyle that leads to weaker back muscles.

In this article, we look at the various long- and short-term treatments for lower back spasms, 

including home remedies, stretches, and how to prevent spasms from occurring.

What do lower back spasms feel like?

Lower back spasms happen when the muscles tense up and contract. The feeling 

ranges from mildly annoying to intensely painful.

People usually feel muscle spasms in a specific muscle in the lower back. However, 

the pain may radiate to other areas and cause tension in nearby muscles. 

Some people who experience back pain also develop hip or leg pain.

Some symptoms of lower back spasms include:

• tension in the lower back
• trouble moving after bending or picking something up
• sudden, intense pain in the lower back
• chronic pain in the lower back
• weakness in the lower back, or in nearby muscles, such as in the hips
• a cramping sensation in the back that comes and goes

People with lower back spasms often find that their pain gets worse when they do 

certain things, such as sitting or standing for long periods.

Most lower back spasms fall into one of two categories:

• Acute lower back spasms. These spasms happen suddenly, often while lifting 
• something or changing position. Acute spasms may cause intense pain or make 

      movement difficult.

• Chronic lower back spasms. Chronic spasms occur more regularly and may 

     not seem linked to a specific injury. Some people develop chronic lower back 
     spasms after a back injury.

Immediate relief for lower back spasms

The pain of an acute, sudden back spasm can be intense. Likewise, chronic lower back spasms can make it difficult to work or relax.

The following strategies may help to relieve the pain when it comes on quickly. These include:

Massage

Firm pressure on the affected muscle may help reduce tension and stop the spasm.

To soothe a muscle spasm, press on the affected area for 30–60 seconds, then rub the surrounding area in a circular motion.

Firm massage may be uncomfortable, but should not be painful. If you feel a pulse on the area you are massaging, do not apply pressure.

Heat or ice

Both heat and ice can relieve the pain of a muscle spasm. Both treatments can reduce inflammationand ease muscle tension. Alternating hot and cold packs can be particularly helpful.

Try applying a hot and then cold pad for 20 minutes at a time, with a 20-minute break in between. A hot water bottle and an ice pack should be effective.

Do not apply very hot or cold packs to the skin. Instead, wrap them in a towel or cloth before pressing them against the back.

Over-the-counter medication

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, will not offer instant relief, but they can help slow the spasm within 30–60 minutes.

Muscle relaxants

A doctor can prescribe muscle relaxants when people have extreme spasms that are visible and prominent. People should only use muscle relaxants for up to 72 hours.

Water and electrolytes

Dehydration can cause muscle spasms, or make existing spasms worse. Continue drinking water, or consider switching to an electrolyte drink.

Use a foam roller

Many people use foam rollers to loosen muscle tension or tightness after exercise. They may also help to relieve muscle spasms in the back.

Always speak to a doctor before using a foam roller, as misusing it could cause back injuries.

Foam rollers are available to purchase in fitness stores or online.

Stretches for lower back spasms

Stretching reduces muscle tension and can stop muscle spasms. Many people 

experiencing sudden spasms are reluctant to move, but simply getting up and 

walking may help.

Some simple stretches for lower back spasms include:

• Child's Pose. For this yoga pose, kneel on the ground with your knees apart. 
• Stretch up and then fold forward, bringing your chest down to your thighs. 
• Stretch your arms forward in front of your head, with palms downs down and 
• elbows resting on the floor.
• Hip lifts. Lie on your back with knees bent and feet on the ground. Place your 
• hands by your side. Gently raise your hips a couple of inches off the ground and 
• hold the position. Repeat 5–10 times.
• Cat-Cow Pose. Get on all fours on the floor with your knees under your hips 
• and your hands flat on the ground in line with your shoulders. Take a deep 
• breath and arch your back while extending your head back. Then exhale and r
• ound your back while pushing your chin toward your chest. Repeat 5–10 times.

Some people find that experimenting with different stretches or that rolling the 

painful area on a foam roller offers a better stretch.

Long-term treatment

The American Academy of Family Physicians (AAFP) recommend that people 

avoid prescription drugs, especially opioids, for lower back pain unless other 

remedies have failed.

A doctor may prescribe muscle relaxants for people to use when chronic back 

spasms occur.

The AAFP suggest the following long-term treatments for lower back spasms:

• spinal manipulation, such as chiropractic care
• massage
• rehabilitation, such as exercise or physical therapy
• yoga
• mindfulness-based stress reduction
• acupuncture
• Tai Chi
• biofeedback
• laser therapy

A person might need to try several treatments or combine multiple treatments to 

get the best outcome. If a doctor diagnoses an underlying medical condition, 

medication for that condition may help.

Lifestyle changes, such as exercising more and avoiding extended periods spent 

sitting may increase the effectiveness of any medication.

Preventing lower back spasms

When a person experiences one muscle spasm, they may be more likely to 

experience another. Maintain good back health to reduce future spasms.

Use the following methods to protect the lower back:

• maintain good posture throughout the day
• keep up a good sitting posture when spending long times at a desk
• use a medium-softness mattress
• lift heavy objects with the legs, not the back

Diagnosis

A doctor can help diagnose the cause of lower back spasms. See a doctor within a 

few days if the spasm gets worse or does not disappear.

A doctor may conduct a physical exam, ask questions about medical history and 

when the pain began, ask about past pain, and do imaging tests such as X-rays or 

magnetic resonance imaging (MRI) scans to look at the muscles and spine.

People may mistake other forms of lower back pain for back spasms. When lower 

back spasms last longer than a few days, or when they go away and come back, 

it may be because of a chronic medical condition such as:

• problems with the discs that cushion the spinal column
• osteoarthritis or rheumatoid arthritis
• narrowing of the spinal column
• fibromyalgia
• scoliosis
• spondylolisthesis
• a bone fracture

Outlook

Acute lower back pain — the intense kind that appears suddenly — almost always 

goes away on its own without treatment. It is more difficult to treat chronic lower 

back pain, and this often requires a multifaceted approach.

Talk to a doctor to find out the best ways to manage acute and chronic muscle 

spasms.

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