All You Need To Know About Stress Eating

“A state of mental or emotional strain or tension resulting from adverse or demanding circumstances” or “stress” as we know it, is a normal part of life which exposes a person to many emotional, physical or behavioural changes. We all have bad days, we all feel overloaded on some days and as such not all stress is bad, however prolonged stress undoubtedly carries with it a lot of health implications which are heart diseases, hypertension and high blood pressure, strokes, IBS (Irritable Bowel Syndrome), ulcers, diabetes, muscle and joint pain, miscarriage, allergies, alopecia, anxiety, depression, panic attacks and in some cases may also lead to the death of a person.

Although stress is unavoidable in today’s complex modern world, but it is manageable. We all experience stress in different ways and as such it is very difficult to generalize stress management techniques. However, in every case of stress there are certain signals sent to the body by our nervous system and adrenal glands. These signals need to be identified to manage the stress levels.

Further, while managing stress levels, your diet plan plays a very predominant role. Studies show that proper nutrition and diet can help you fight all your stressful days.

In saying this, it is important to make a Stress Management Diet, which can be based on the following tips:

  1. Have your meals in small quantities throughout the day.
  2. Avoid comfort foods such as pizza, pasta, noodles and all the cheesy junk food.
  3. Include fruits and juices in your diet.
  4. Avoid alcohol, sugar, caffeine, and nicotine.
  5. Include high fibre and complex carbohydrate rich foods in your diet.
  6. Vitamins and Minerals are important to keep a check on your stress levels.
  7. A diet chart may include oranges, avocados, potatoes, raw veggies, fatty fish, nuts, black tea, milk and some herbal supplements.

Stress depletes several important nutrients from your body. Therefore, a nutritious dense diet is needed for managing and recovering from stress.

Good and healthy food can actually reduce our stress levels. At the first place avoid stress, which is rather difficult in the real world and as such when it takes up on you – take a deep breath, meditate, exercise and give your body correct nutrition to combat it. Eat your stress with what you actually eat.!

Vicious Cycle Of Knee Pain And Obesity

A noted medical journal Lancet has ranked India 3rd in the row after U.S. and China for the highest number of people suffering from obesity. To note it further, Indians with this nutritional problem have got doubled in the past 10 years, according to the National Family Health Survey (NFHS-4). Unaware of the vicious effects of obesity on overall health, we are paying very less attention to this concern. The Poor lifestyles and lack of exercise have pushed many under the reel of excessive weight, thereby developing joint disorders and knee pain. Such disorders are increasing among children and adolescents at an alarming rate these days, which calls for a serious action-plan to save the generation.

ROLE OF HEALTHY WEIGHT LOSS

If you are falling in the list of people suffering from chronic knee pain, then even a pound lost through a healthy weight loss plan can ease your suffering and reduce the risk of Osteoarthritis (OA). A healthy weight loss will help fight the suffering and regain the balance in two ways:

  1. It lessens the pressure- It’s important to decrease the level of pressure on the knees to avoid the wear and tear of the knees. With every pound lost, one can lessen the load of 4 pounds on the knees.
  2. It shrinks the inflammation in the body- The habit of over-eating triggers frequent immune responses causing inflammation in the body which leads to acute knee and joint problems. A study suggests that just a 10 percent reduction in weight can significantly lower inflammation in the body, thereby lowering the risk of Osteoarthritis (OA).

PHYSIOTHERAPY AS A RESCUE

In knee pain or Osteoarthritis, the muscles around the knees become swollen and stiff, making it painful to walk or even step down from the bed. Where all other types of exercises fail, Physiotherapy comes as a rescue for the knees and joint disorders. It improves the knee function and makes it easier to walk, bend, sit, kneel or even squat. There are various passive and active treatments that keep you going, such as, Cold therapy, Heat therapy, hydrotherapy, strengthening and flexibility exercises. Many medical researchers have proved that combination of manual and supervised therapies can eliminate the need for surgery. Voila, it’s a delight to the people suffering from acute knee pain.

BEHAVIOUR MOTIVATION TO REACH GOALS

For marking a paradigm shift in our behaviours, we must first let go the fear of failure. A precise and systematic goal achieving plan will mostly work with the strong backing of a regular education and motivation. Therefore, we are here to lubricate, recover and strengthen your knees and let you live happily!

Hypertension, More Because of Your Lifestyle

Let’s take step to prevent it today, it’s “hypertension day” 17th May.

Hypertension is most commonly caused due to lifestyle. It is of two types primary or secondary . Secondary is due to any other diseases. We consider it normal when it is 120/80. Here 120 is Systolic BP and 80 is Diastolic BP . When it goes high up to 140/90 or above for longer period of time then it comes under hypertension. To understand it we need to know what it is actually and what could be the reasons of hypertension .

Hypertension is the chronic increase in the arterial blood pressure due to the flow of blood in it . It is measured by cardiac output multiply by arterial resistance . Blood pressure is determined as Diastolic pressure ( arterial blood pressure during the heart rest ) and Systolic ( Blood pressure that is when heart contract to pump the blood pressure) .
BP = CO ( cardiac output ) X  Arterial Resistance

So, BP increase for long period of time because of mainly three reasons :
1. Increased cardiac output : if CO increase then the arterial pressure automatically increases for e.g. during exercise .
2. Blood Volume: If blood volume get increase in body it cause increase in BP.
3. Arterial resistance itself one of the most important cause of high BP , It depends upon – flexibility of artery wall , artery diameter and blood viscosity.

Flexibility of artery wall , artery diameter , blood viscosity all three factors are highly related to lifestyle and dietary intake . High fat or processed diet and lack of physical activity cause decreased arterial diameter, and increase in viscosity of blood . Due to chronic increase in BP it may cause further damage of arterial wall and over a period of time different fats, proteins or toxic particles get accumulate in that damaged wall which form arthrosclerosis.

High BP and its effects on arterial wall cause so many complications to different organs most affected organs are brain , kidney and eyes . If the part of arthrosclerosis get detached and with blood stream reach small capillaries in brain it may cause stock , or it may damage the delicate capillaries in kidney and eyes.

Healthy diet and lifestyle modification is the only way to prevent all this. Take High fibber diet , avoid processed food, avoid smoking, and do moderate exercise to stay healthy. Sodium potassium balance is important to manage hypertension. If BP is sensitive to sodium then cut down the salt intake or potassium rich diet can help a lot . Healthy diet help in thinning blood and arterial wall flexibility.

Psychological Disorders Among Children

Children are precious and as parents, we constantly worry about their psychological and physical health. When our children have a psychological issue, it affects us directly. We feel the need to make right decisions in such cases so that our child can overcome the issue but we are often at a loss as to how we should help our child. Being parents, we tend to make emotional decisions regarding our child’s mental health rather than smart ones. Childhood psychological disorders are often labelled as developmental disorders or learning disorders. Generally, while discussing such disorders we refer to mental and emotional problems that occur and are diagnosed when children are very young or in their early teenage. These disorders of learning condition, conduct (behaviour), hyperkenesis and developmental problems occur during childhood and may persist for a lifetime unless paid attention to in terms of addressing these issues expertly / medically.

  • The most common childhood mental disorders are Anxiety disorders, Depression and attention deficit hyperactivity disorder (ADHD).
  • There is no Single cause of mental disorder in children.
  • Diagnosis of mental disorders involve Combinations of Medical, developmental and mental health condition assessment.
  • A variety of treatments are available including effective medication, educational and occupational interventions as well as specific forms of Psychotherapy.
  • To prevent mental disorders attempt is made to address specific and nonspecific factors which strengthen protective factors.

COMMON MENTAL DISORDERS IN CHILDHOOD

  • Anxiety
  • Attention deficit hyperactivity disorder (ADHD)
  • Eating disorder
  • Bathroom problems
  • Mood and emotional fluctuations
  • Disruptive behaviour
  • Learning disorder
  • Schizophrenia- distorted thoughts and feelings

CAUSES OF MENTAL DISORDERS IN CHILDREN

  • Hereditary factors, i.e., genetics.
  • Biological factors, i.e., brain composition, conditions of birth, etc.
  • Environmental stress- there are many environmental factors which lead to stresse that evolve into mental disorders in children, such as –
    1. Death of a loved one / parent or divorce of parents
    2. Dysfunctional family life
    3. Living in poverty
    4. Feeling of inadequacy, low self-esteem, anxiety or loneliness
    5. Frequently changing schools due to relocation of parents’ jobs

SYMPTOMS OF MENTAL DISORDERS AMONG CHILDREN

  • Emotional or withdrawn for two or more weeks.
  • Picking up or learning and implementing unhealthy and bad habits.
  • Fear for no reason.
  • Racing heart or fast breathing.
  • Out of control behaviour.
  • Not eating or throwing up frequently.
  • Losing weight.
  • Concentration difficulties.
  • Use of drugs or alcohol.
  • Mood swings.
  • Drastic change in behaviour or personality

COUNSELLING TECHNIQUES IN TREATMENT OF PSYCHOLOGICAL DISORDERS AMONG CHILDREN

1. PLAY THERAPY

Though playing is a universal activity of childhood, Indian parents and teachers these days tend to view it as a purposeless and useless activity. However, it is one of the firmly established principles of psychology that playing is very essential in the development process of the child. Playing and games promote all the domains of development. Playing promotes the basic skills of attention and memory advanced skills of problem solving. Today, playing is reduced to mobile gaming, but physical playing is more important as psychological and physical growth go hand in hand.

Apart from the growth, role play with same-aged children or even with parents is also of therapeutic value to children with emotional and behavioural problems. There are many aspects of playing-

  • Playing releases tensions and pent up emotions.
  • Playing allows the compensation for loss hurt or failure in fantasy.
  • Playing facilitates self-discovery
  • Playing offers opportunity to re-educate children.
  • Playing alters behaviour through role play and story-telling.
  • Playing is a medium of expression, learning and developing relationships.

2. ART THERAPY 

Art therapy is an accepted form of psychotherapy that utilizes art and artistic mediums to help children explain their thoughts and emotions uniquely. The idea behind this type of therapy is to use art as a primary means of communication. Something that can be useful for those who find it difficult to utilize their feelings.

DIFFERENT ART MEDIUMS

  • Painting
  • Crayons
  • Sculpture
  • Drawing
  • Photography
  • Found objects
  • Collages

BEHAVIOUR THERAPY AND COGNITIVE BEHAVIOUR THERAPY

The behaviour of children remains the primary factor in addressing mental disorders unless there are genetic or biological indicators to the contrary. Behaviour problems are situation specific. The causes of behaviour are situated in the present. Behaviour therapy and cognitive behaviour therapy (CBT) differ in the way that CBT emphasizes on cognitive processes as mediators. These cognitive processers are the child’s feelings, thoughts, attributions, self-statements and cognitive variables. In contrast, behaviour therapy approaches typically focus on the directly observable behaviour. The immediate environmental setting of the child is usually modified to facilitate behaviour therapy.

If Thyroid Causes Weight Gain, We Trigger Thyroid Disorders

An effective weight level is certainly connected with the functioning of the thyroid glands. These are butterfly-shaped glands located at the base of our neck, below the Adam’s apple, covered by trachea. The Iodine is the primary feed to the glands to produce vital hormones (T3 and T4) in coordination with the Hypothalamus and the pituitary glands of the Brain. The pituitary gland releases thyroid stimulating hormones (TSH) as per the need of the body when Hypothalamus through thyrotropin (TRH) signals to do so. Any imbalance caused to these tissues will disturb the coordination and it disrupts out as thyroid disorders, making you feel cold, depressed, bloated, fatigued, gaining weight.

WEIGHT LOSS BRINGS THE IMBALANCE BACK

Thyroid glands regulate our metabolism by releasing T3 & T4 which control our responses to certain stimuli, including food digestion, exhaustion, illness, stress, etc. Improper working of thyroid glands can either shrink or pump our body weight by giving too much or too less of crucial hormones to our body. To keep up the good functioning of these vital glands, stable & effective weight level and a healthy diet can ensure a successful metabolism through the release of hormones in accurate amount. When you are consistent on your recommended weight the thyroid glands do not have to work too hard to boost the metabolism.

NUTRITION CAN MIND THE HORMONAL RELEASE

In the abnormal state of hypothyroidism, our metabolism slows down and un-utilised calories become backup lumps causing excessive weight on the body. Regardless of any efforts made, the body is unable to lose weight adding to some more stress. A suggested nutritionally qualified balanced diet and exercise plan can watch your over or under eating habits and contribute to a healthy functioning of the glands. A diet composed of complex carbohydrates and rich in Zinc, Riboflavin, Niacin, and vitamin E, can push up Selenium & iodine and other deficiencies to normal. Cut on the foods high in glycemic index and goitrogen- rich foods, thus helping to improve the metabolism and losing some pounds.

EXERCISE AND STRESS MANAGEMENT

The under-active thyroid functioning leads to weight gain and less release of serotonin, which have tendencies to develop depression. Too much of stress in life causes excess of hormone cortisol ,which interferes with the production of thyroid hormones and exacerbates the thyroid disorder. Very often weight gain and hypothyroidism cause joints, knees and muscles pain making it hard to exercise. Therefore, physiotherapy plays a noble role for those finding difficulty in all other solutions. Further, proper stress management techniques and regular exercises will do wonders by acting as anti-depressant and cope with anxieties and stress. So, let’s burn some calories and fight the illness!