Top 10 practical tips for anxiety management

With depression affecting millions worldwide, understanding the potential of food as a complementary approach to managing the condition has become increasingly important. While no magic food can instantly cure the condition, scientific studies suggest that including specific nutrients and certain foods in one’s daily intake can help manage and alleviate its symptoms. One should remember that these are merely complementary and must not replace treatment for Major Depressive Disorder (MDD).

Foods that help manage depression
Here are some foods identified by various studies as natural allies to manage depression:

• Dark leafy greens
  Dark leafy greens prevent inflammation, which has been linked to severe depression and brain inflammation. Due to their abundance of minerals, phytochemicals, and vitamins A, C, E, and K, leafy greens are particularly crucial. This nutrient-dense food group, which includes spinach, kale, Swiss chard, and broccoli, helps strengthen the immune system and stop the growth of malignant cells in the body. Because they are so versatile, dark leafy greens can be included in all sorts of meals, such as salads, smoothies, soups, or doughs. One can eat them raw in salads, sauté them in olive oil and garlic, mix them with other veggies like corn and bell peppers, or even add them to smoothies with bananas or other fruits for a drink filled with nutrients.
• Walnuts
  Studies have shown that omega-3 fatty acids support brain function and lower the risk of depression symptoms. Most nuts, particularly walnuts, are rich in polyunsaturated fats, including the crucial omega-3 fatty acids. The presence of omega-3 fatty acids, antioxidants, and other nutrients in walnuts is believed to boost energy levels and concentration, fight oxidative stress in the body, and contribute positively to one’s mental health. One can eat a handful of walnuts in a day as a snack. While nuts are generally considered a healthy addition to most diets, there are a few groups of people who should exercise moderation in their nut consumption. Those allergic to them, older people, or young children with weaker digestive systems can exercise caution since nuts are more difficult to digest than fruits and vegetables. One can consult a doctor on the ideal quantity for one’s health needs.
• Avocados
  Avocados are a superfood for the brain. This versatile food contains healthy fats, especially oleic acid. Protein, vitamin K, vitamin B9, vitamin B6, vitamin B5, vitamin C, and vitamin E12 are all present in avocados, which should be had daily. Due to their high fiber and low sugar content, avocados can support healthy brain function. They are a delicious and nutritious addition to salads.
• Berries
  Berries are one of the richest sources of antioxidants and vitamin C, which is associated with a reduced risk of depression. Apart from helping to fight depression, these nutrient-dense foods can also significantly help improve cell health, protect against age-related cognitive decline, and contribute positively to one’s skin health. Common berries include blueberries, strawberries, and raspberries.
• Mushrooms
  Studies have also shown that intestinal health can affect mood since the nerve cells in the gut are responsible for producing the crucial neurotransmitter serotonin. Mushrooms are superfoods that maintain the balance of one’s gut bacteria by acting like probiotics. Alternatively, these superfoods have chemical components that balance mood and work to control blood sugar levels, which can be beneficial for individuals with diabetes. Mushrooms are easy to cook and can be eaten in salads, omelets, or a number of other home-cooked meals.
• Yogurt
  Besides mushrooms, one can also go for kefir or yogurt as rich probiotic alternatives that promote gut health. One should eat unsweetened natural yogurt to get maximum benefits and avoid unnecessary sugar intake that may further complicate one’s condition.
• Beans
  Beans provide a number of advantages, including a high fiber content that helps maintain mood. Beans are a good option for people looking to stabilize their mood since they are digested slowly, reduce cravings for processed grains like bread and help to control blood sugar levels. Beans may be included in meals as a delicious carbohydrate alternative.
• Fish, tofu, and milk
  Vitamin D is an extremely important nutrient that fulfills and supports various body functions, including bone health, immune function, and mental well-being. While sunlight is a natural source of vitamin D, foods like tofu, fish, and milk can also provide this essential vitamin. Tofu, a soy-based product, is suitable for vegan eaters, while milk should only be consumed by those who are not lactose intolerant. Sometimes, vitamin D from food alone may not meet one’s body’s demands. In this case, one should consult a healthcare professional to determine specific requirements and oral treatments to boost one’s vitamin D levels.
• Cacao
  A minimum of 85% cacao in dark chocolate offers multiple health benefits to individuals, especially women battling depression. It contains flavanols that naturally stabilize one’s mood and boost memory and immunity. Apart from being a delicious snack, it is also anti-inflammatory and has been shown to reduce depression symptoms. One should avoid store-bought chocolates since they mainly contain sugar and little cacao. To ensure one eats the right chocolate, one can check a product’s labels and do research before buying the best dark chocolate.

Diagnosis of depression
Testing to determine whether or not one is exhibiting depressive symptoms is the first stage in diagnosing depression. One can find numerous science-backed and healthcare professional-recommended self-assessment tests online, with questionnaires that try to understand an individual’s body and mind. If one shows signs of depression, one can also visit a doctor directly, who will take a series of tests, from questionnaires and conversational sessions to blood tests that may detect any existing deficiencies. Often, depression is a side effect of certain nutrient deficiencies or underlying health conditions. Hence, these tests also help a professional rule out other illnesses and begin therapies to treat chronic depression if it is diagnosed.

Treatment options
Vraylar is an effective treatment option for Major Depressive Disorder (MDD) and other mental conditions, including schizophrenia and bipolar disorder. The cost of the treatment may vary depending on an individual’s needs and the doctor’s recommendations. Apart from that, it may also be recommended to take other oral treatments, physical exercises, and complementary therapies, including acupuncture, yoga, and meditation. One is advised to detail one’s symptoms honestly to one’s healthcare professional to ensure that the treatment received is accurate and effective.

One of the top reasons for low vision and blindness in people over 55 is macular degeneration. Macular degeneration causes loss of vision due to damage to the macula in the retina of the eye. It can be difficult for people with this condition to live in inaccessible homes. So, to ensure ease of maneuverability for people with macular degeneration or similar conditions, here are 13 tips to make a home low-vision friendly.

Use clear and contrasting colors for walls
The key to making a low-vision-friendly home is using light and dark colors. Dark colors can be complex for those with low vision, but if used intelligently, it can make all the difference. The answer lies in how light reflects off certain surfaces. If you have a bright yellow wall with black trim around it, then any space adjacent to it will be illuminated by daylight coming through windows above them. Contrasting shades like white or black help keep things cooler by reflecting out more heat than they receive from direct sunlight.

Place essential items in your line of sight
Ensure that important items, such as mobility aids, phones, and other necessities, are within your line of sight and not obscured by something else in the room. Use a magnifying glass or lamp to help you see things.  Also, try placing things exactly where they need to be instead of trying for an open space like an empty shelf.

Create a unique work area for yourself
Make a unique work area for yourself that you are familiar with. Keep your work area well organized and clean, and make sure you have enough space to work comfortably. Also, note that you have enough light, especially if you are working on small pieces of paper or pictures that need to be read clearly.

Use good lighting
Good lighting is essential to a low-vision-friendly home. It allows you to see clearly and it reduces the glare, making it easier for your eyes to adjust. Use natural light in addition to artificial light; you should use both types of lighting throughout the day, especially if there are windows near where you spend most of your time. The best way to do this is by using lamps or ceiling lights that provide both types of illumination (such as fluorescent bulbs). Another tip is to combine incandescent bulbs with LED bulbs – They produce warm tones with more natural-looking light than CFLs or LEDs. However, they can be more expensive because they often require replacement after about ten years.

Use the correct font size for signage
When it comes to reading signage, font size is critical. It must be large enough to see clearly and understand what is on the sign without straining your eyes. Some fonts may need to be larger and bolder for one to read them without glasses or contacts. Use serif fonts like Arial or Times New Roman instead of sans serifs like Helvetica Neue or Georgia, and choose a larger font size than 12 points.

Label cabinets, cupboards, and drawers with braille labels
Label cabinets, cupboards, and drawers with braille labels. Braille labels are easy to read and inexpensive. They typically come in different sizes and colors to suit your needs.

Try talking devices to help you do things around the house
You can also consider voice-activated devices to help you do things around the house. For example, if you need to take a shower or do other household tasks with ease, it is essential that your device is easy to use and can provide clear audio feedback. Make sure the device has been approved by your doctor, and check out their website for more information on how they work.

Put up rubber mats in a bathtub or shower
If you have low vision, it is vital to put up rubber mats in the bathroom and kitchen, basically any area with the risk of a slippery floor. To be twice as cautious, place anti-skid mats in your entrance way too.

Install cane-detectable barriers at staircases
You can install cane-detectable barriers at the top and bottom of your stairs to make sure that people who use canes know where they are. Cane-detectable barriers are usually made of plastic, so they will not damage floors or walls if they fall.

Avoid clutter in an open area or room
Clutter can make it difficult to find things. This will make life more challenging for those with advanced macular degeneration or other low-vision issues. Also, any clutter can be dangerous for those who walk around with their eyes closed—people who are visually impaired may not realize something is in front of them until they bump into it head-on. This may lead to further issues like bruises, sprains, or even a concussion.

Opt for contrasting colors and textures whenever possible
Rather than picking a monochromatic scheme for your rooms, opt for contrasting colors and textures that can help you differentiate between things. If your furniture is dark-colored, pick a light color for the wall. If you have chosen a smooth finish for your cupboards and cabinets, pick a textured wall or large accent pieces. These tips will give you a better look at things and make them easier to see. You can also ensure that any small appliances and electronics are bright colored if the shelves are dark and vice versa.

Having a guide dog or pet
Dogs are a great help for people with low vision. They can help you find things quickly, get around the house, and communicate with others. Guide dogs can be trained to do many things, such as finding items, walking on a leash or leading you through your home, and turning lights on and off.

Prepare for emergencies
As an individual with macular degeneration and related issues, it is crucial to build a network of people who can come to your aid if needed. Get to know your neighbors and have a plan in place for what to do in case of an emergency. Keep an emergency first aid kit at home, with extra supplies such as bandages, gauze pads, and tweezers on hand, and be sure you have the address of your closest hospital handy. Also, keep a list of essential phone numbers convenient (like 911) and names and contact information for people who can help in an emergency—friends or family members who live nearby!

Ulcerative colitis is a condition that can cause inflammation and sores in the digestive tract. Further, it significantly affects the colon – the innermost lining of the large intestine. While this health condition can be painful, in rare cases, it can also become life-threatening. So, healthcare professionals suggest patients stay away from potential triggers, especially certain foods. This article will elaborate on the 11 foods that can trigger ulcerative colitis.

Broccoli
While cruciferous vegetables such as broccoli are considered beneficial for the body, they can be harmful for patients with ulcerative colitis. Generally, such vegetables contain high amounts of insoluble fiber. Moreover, when consumed either raw or cooked, these cruciferous veggies can trigger gas and bloating. So, in addition to broccoli, it is suggested that people with digestive issues avoid adding cabbage, cauliflower, and sprouts to their meals.

Beans
Quite similar to cruciferous vegetables, beans are rich in fiber, which can lead to problems like bloating and gas, thus triggering a flare-up. Therefore, healthcare professionals recommend eliminating beans from one’s meal plan to manage ulcerative colitis. But, in cases where patients cannot steer clear of it, they must try different preparations and limit the intake. For instance, one can remove the outer layer of chickpeas to ease the digestion process.

Corn
Corn or corn kernels are known for their health benefits such as managing blood sugar and regulating bowel movements. However, these kernels contain insoluble fiber that cannot be digested by the human body and can cause issues like diarrhea. So, as an alternative, it is suggested that patients with ulcerative colitis or ones experiencing an active flare-up opt for easily digestible foods such as bananas, potatoes, and white rice.

Chocolate
The prominent ingredients of chocolate are caffeine and sugar, both of which can trigger an ulcerative colitis flare-up. In most cases, patients have noticed that these ingredients cause cramping and increase bowel movements. Therefore, those experiencing an active flare-up or living with the condition must stay away from chocolate.

Cake
Food items such as cakes and pastries often contain high amounts of added sugar, which can trigger flare-ups. When one eats such foods, the added sugar can change the balance of gut-based bacteria and cause inflammatory bowel disease-like symptoms. In addition to this, the processed or refined sugar found in such food items can spike blood sugar levels and cause an increase in inflammation. As a result, people with ulcerative colitis are advised to opt for alternative foods such as cantaloupes and other cooked fruits.

Peanuts
Just like high-fiber foods, peanuts and other nuts in their raw form cannot be broken down well by the digestive system. This can cause patients to feel a sense of discomfort during both digestion and bowel movements. Besides, nuts are allergens that can trigger a response in some people, so, it is best to steer clear of this food item. Nevertheless, if one wishes to eat peanuts, they can ground them into smooth butter that can be added to smoothies.

Raw onions
Raw onions are one of the common foods that can trigger ulcerative colitis as they contain fiber that cannot be digested easily. Additionally, these veggies can cause gas, which can lead to stomach pain in some people. As an alternative, one can opt for other herbs such as basil, thyme, and parsley to add flavor to their meals. If needed, one can even cut onions into small pieces and cook them thoroughly to reap the maximum benefits of the food.

Tomatoes
Even freshly picked tomatoes are acidic in nature, which can irritate the intestinal lining. Moreover, tomato seeds can prove to be incredibly difficult to digest for ulcerative colitis patients. So, one can either limit the intake of tomatoes to half a cup or opt for other alternatives, such as squash, which can be consumed in the form of soup.

Coffee
The main ingredient of coffee – caffeine, is a stimulant that can make way for problems such as abdominal pain and diarrhea. Furthermore, coffee has chlorogenic acid, which can lead to an increase in the production of stomach acids and cause heartburn. In addition, if one is used to having large amounts of coffee throughout the day, it can leave one dehydrated, worsening the symptoms of the condition. Therefore, it is best to avoid such triggers that can cause an ulcerative colitis flare-up. Alternatively, one may peel off the outer layer of cucumbers and squash and prepare a healthy snack option.

Soda
Most carbonated beverages such as soda contain high amounts of artificial sweeteners – a definite ulcerative colitis trigger. Additionally, they contain caffeine, which can increase bowel movements and gas and the bubbles in these beverages can also cause one to feel bloated and have cramps. So, people with ulcerative colitis are advised to keep away from such beverages that can irritate the gut lining and increase the risk of inflammation and flare-ups. Instead, they are suggested to opt for fresh fruit juices like grapefruit, oranges, and other citrus fruits to keep themselves hydrated.

Milk
People who are lactose intolerant can experience inflammatory bowel disease-like symptoms when they consume milk and other dairy products. This is because milk contains certain proteins called casein, which can lead to intestinal inflammation and other gastrointestinal issues, such as bloating, abdominal pain, and diarrhea. Thus, ulcerative colitis patients are suggested to either completely avoid milk and dairy products or limit their intake to keep flare-ups at bay.

The above foods can trigger ulcerative colitis as well as Crohn’s disease, both of which are inflammatory conditions. However, one must keep in mind that ulcerative colitis and Crohn’s disease are different health conditions related to the digestive tract. While both of them have similar symptoms such as rectal bleeding and diarrhea, the former affects the lining of the colon, the latter causes chronic inflammation of the complete gastrointestinal tract.

A dry eye is a condition wherein the tear glands in the eyes do not produce enough tears to keep the eyes wet and comfortable. It is one of the most common eye conditions and can be extremely uncomfortable, with symptoms like stinging, burning, and red eyes. This article lists 9 home remedies to help manage dry eyes and keep them moist and wet. However, it is always best to consult a doctor before trying these home remedies.

Washing lashes
Inflammation is another symptom that needs to be managed for dry eyes, and another trick to know is to wash those crusty eyelashes. Keeping the surrounding skin and hair near the eyes clean ensures the inflammation does not worsen. One can use mild and gentle soap to wash the eyes lids and even the base of the eyelashes.

Eye massage
Gently massaging the areas around the eyes can provide numerous benefits. This simple act can help relieve tension, increase blood circulation, and promote muscle relaxation. Even though not touching the eye, stimulating the surrounding areas can help improve eye sensation and boost tear production. It’s important to ensure that the eye massage is always gentle and not painful. Unless one has experience with massage or acupuncture, it’s best to seek advice from a professional before trying it out.

Using warm compresses
The eyes need a mix of three things to stay moist, and these include water, oil, and mucus. These are produced by the oil glands along the edge of the eyelids. However, there are times when these oil glands can get clogged due to flaky eyelids and inflammation in the eye due to dry eyes, so warm compresses are a remedy that helps with this. Here’s what one can do – wet a clean washcloth with some warm water, wring out the excess water, and then place this warm cloth on the eyelids. Gently press on the eyelids while it is placed there for a minute or so. This can help unclog the oil glands. The heat from the warm cloth is enough to loosen up the clogged oils and provide instant relief. But one may need to continue this remedy on a daily basis to help the eyes feel comfortable.

Eating fish rich in omega-3
According to research, eating fish high in omega-3 fatty acids can help keep the skin hydrated. Not only that, but it also helps the oil-making glands in the body with healthy fats to keep functioning properly. This is essential for dry eyes as the oil glands often get clogged or do not produce enough moisture. Fish like salmon, tuna, trout, sardines, and mackerel all have good omega-3 fatty acids that help keep the oil glands healthy.

Apart from fish, other food sources rich in omega-3s include canola oil, soybean oil, walnuts, and flaxseeds.

Drinking enough water
Staying hydrated is another tip to help one deal with dry eye symptoms. Drinking enough water throughout the day, not just when thirsty, ensures that one’s whole body is hydrated, including the eyes, and the irritation may be a little less. Also, focus on including hydrating foods in one’s meals, like cucumbers, watermelons, etc. Some days one can also hydrate by incorporating a lot of soups in one’s meals and juices made out of healthy and hydrating vegetables.

Using humidifier
Keeping a humidifier in the room or all the rooms in the house is an easy trick to ensure the air has some moisture and does not irritate dry eyes. If one does not have a humidifier, keeping a bucket or a pan of water near the radiator or the heater also has the same effect. One can also use an air cleaner as it can help clean the dust particles inside the house, and there will be fewer irritants in the environment to flare up the dry eyes symptoms.

Blinking often
Blinking is a reflex that comes naturally to most people, but for those who struggle with dry eyes, blinking more often can help. People who use screens regularly for their work should also think about doing daily eye exercises to keep their eyes healthy. To promote good eye health, individuals can follow the 20/20 rule, which suggests taking a break from the screen every 20 minutes and resting their eyes by closing them for 20 seconds. This may seem like a small step, but it adds a lot of value and relaxation when practiced regularly. It ensures that the eyes are not overwhelmed by looking at the screen constantly, and we often don’t take breaks for hours. Also, positioning the screen slightly below eye level can prevent the eyes from opening too wide, which can cause dryness and discomfort due to excessive moisture evaporation.

Using wraparound sunglasses
When leaving the house, it’s common to wear sunglasses. However, investing in a pair of wraparound sunglasses can be even more beneficial. These sunglasses not only protect one’s eyes from bright light but also shield them from harmful air pollutants that can cause dryness. Additionally, they can be used indoors while using appliances like hair dryers or sitting in front of air conditioners or fans, which can also be irritating to the eyes. Overall, wraparound sunglasses are a worthwhile investment for anyone who wants to protect their eyes and maintain their comfort in any environment.

Sleeping well
Getting enough sleep is crucial for preventing dry eye symptoms from getting worse. Since dry eye is an immune disorder, sleep plays a vital role in maintaining overall health. It’s important to be well-rested to ensure optimal bodily function.

There are also many eye drop prescriptions available that can be bought easily to help with dry eyes. These drops are available for purchase, but it’s important to consult a doctor before using them. They can provide information on the differences between various brands and recommend which one would work best for an individual. Additionally, some ointments can ease dry eye irritation and inflammation, but it’s important to get a health professional’s perspective to choose the right product.

Dental implants are the most promising way to restore a smile on the faces of people who have lost one or more teeth. This procedure is widely suggested for people who lost their teeth in an accident or due to periodontal disease. Dental implants help people grind and chew food properly and also help in giving their appearance a proper definition. Read on to learn more about this procedure, its types, and its benefits.

Who needs dental implants?
An individual with one or more missing teeth or damaged roots would require dental implants. This procedure replaces a tooth or teeth that have been lost. They are usually made of titanium, a biocompatible metal that does not cause inflammation in the body when it enters it. It can replace one or more teeth, including the root of a molar (the back part of your upper jaw).

Types of dental implants
There are three types of dental implants – endosteal implants, subperiosteal implants, and zygomatic implants. Dental implants are placed into the jawbone. They can be placed either endosteal (through the bone) or subperiosteal (on the surface of your jawbone).

Endosteal implants
Endosteal implantation is done by creating a hole in your oral cavity, then inserting a metal post inside this opening. This procedure lasts around six months and successfully restores teeth lost due to decay or trauma. When there are not enough teeth remaining after removal surgery, endosteal implants may be used as an alternative to other methods, such as partial dentures or bridgework, because it does not necessitate extensive surgery on your mouth area itself. 

Subperiosteal implants
Subperiosteal implants were invented as an alternative to endosteal implants, performed when there is an insufficient healthy bone in the lower jaw to support the implants. In this implant, a metal frame is planted with a post attached to the gum. Once the gum heals around the edge, the dental implants are screwed to the poles projected from the gums. 

Zygomatic implants  
Zygomatic implants are a lesser-known procedure where the implants are positioned into the patient’s cheekbone rather than the jawbone. 

Procedure
Dental implant surgery is a procedure carried out by a dentist or a team comprising a dentist and an oral surgeon to restore the functionality of missing teeth or improve their appearance. The procedure offers a permanent solution to missing teeth and necessitates less-invasive applications than other methods, such as bridges and dentures. Dental implants are placed into the jawbone below the gum line, where they function like natural teeth would have done before you lost them due to injury or decay. They are made from titanium alloy, so they will not break down over time and can last for decades with proper care.

Benefits
Dental implants are the only permanent solution to missing teeth and can improve the appearance of your smile. They are also an excellent choice if you have dentures, as they allow you to replace a single tooth with two or more dental implants. Dental implants can help improve chewing and speech besides enhancing one’s physical appearance.

Risks 
There are several risks associated with dental implants, including pain and swelling in the mouth for the first few days after surgery. The implant site may also bleed slightly initially, but this should stop within a few weeks. Infection at the implant area is another possible complication if you do not follow proper cleaning practices after your procedure or do not get regular checkups with your dentist.

If your bone does not fuse with the upper portion of your new tooth properly after it is placed, it becomes very likely that you will lose all support for that tooth later on down the line. It can happen even when everything goes well during placement. However, there are ways around this problem by using unique materials like composites made from calcium sulfate, which helps keep things strong while still keeping them flexible enough so they won’t break off easily during chewing activities. 

Failure of bone to fuse with the upper portion of an implant can lead to nerve damage in your jaw, causing pain and numbness in your gums and chin. It could result in reduced sensitivity within these areas even after healing has occurred since nerves continue working throughout life even if they were not damaged before placement. If you experience any of these complications or problems, your dentist may need to remove some of your new teeth and replace them with temporary ones until repairs or other implants are required.

Post-procedural instructions
After the procedure, proper care and medication are required to ensure no infection around the area where the implants are placed. After completing the procedure, you should keep the area clean by washing it with mild soap and warm water. One must also avoid foods that could cause bleeding during the healing process. For example, raw meat or red wine may cause infection around implants, leading to tooth loss or even worse scenarios like bone loss (osteoporosis). Also, avoid brushing too hard, as this might damage gums due to poor oral hygiene habits practiced by patients who had dental implants installed in their mouth at some point in past years before the treatment.

Although many risks are associated with dental implants, modern technology, and advanced techniques have reduced these factors to a minimum. They are an excellent option for people who are missing teeth or have damaged tooth roots and those who want to improve the appearance of their smiles. However, it is pertinent to mention that people diagnosed with diabetes, Parkinson’s disease, and certain autoimmune disorders are advised against getting dental implants as they are more prone to infections and other related complications. With regular and proper care, implants are expected to last a lifetime, provided the patient attends regular dental examinations every six months.