Anxiety is common when we experience changes or transitions in our lives. It is often linked to stress, which is one of the many triggers of anxiety. Anxiety can affect us both emotionally and physically. Anxiety symptoms include muscle tension, irritability, feelings of worry, nervousness, or fear, racing thoughts (i.e. your mind going a million miles a minute), and sweating. Anxiety is a normal feeling and response. Although many people believe anxiety is a sign of weakness, those feelings are common for anyone facing an essential transition or crisis.

Anxiety can be managed in several different ways. Practicing deep breathing exercises is one, simple way of managing anxiety symptoms. In times of crisis, our anxiety is triggered and our minds and bodies tend to be on “overload.” Calm breathing is vital because it assists in slowing down your breathing, allowing your body to reach a calm state. It is important to take some time to just sit and breathe. With those living busy lives, it can seem impossible to find the time to relax and breathe. But with the quick exercise described below, you can practice almost anywhere and everywhere!

Before practicing this technique, I recommend you get your mind and body ready. For example, finding a quiet place can be helpful. Sometimes, closing your eyes is helpful as well. The following technique is called “calm breathing.”

Some simple steps you can practice when you experience anxiety symptoms:

  1. Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds).
  2. Hold your breath for 1 or 2 seconds.
  3. Exhale slowly through the mouth (for about 4 seconds).
  4. Wait a few seconds before taking another breath.

Taking 5 minutes to practice this daily can be useful. Once you feel comfortable with this technique, you can increase the time to up to 10 minutes. You can also incorporate mind visuals. For example, while practicing this technique, you can close your eyes and picture something that calms you (e.g. the ocean or a meadow).

While this technique can be helpful, it is advisable to seek professional help should you feel your anxiety symptoms worsen over time or severely affect daily activities such as school and work. Should you feel you are faced with the more pronounced effects of anxiety, I find that having a safe environment to talk about your anxiety and what triggers it is important (e.g. individual psychotherapy). Therapy can provide an environment where you can explore symptoms and how it affects your mind, body, and daily interactions. In therapy, you can discuss further ways to manage your symptoms of anxiety.

You do not have to go through an unplanned pregnancy alone. The professional counselors at Support Circle Pregnancy Clinics are available to listen and to offer non-judgmental support regardless of your decision. Our nurses can confirm your pregnancy test results, provide you with pregnancy verification and assist with dating the pregnancy during an ultrasound.


Life’s too short to experience everything ourselves so we take on board what others have done or do. Take, for example, ways that may help us to live longer.

A research team, during a six-month study, from Rome’s Sapienza University and the San Diego School of Medicine found that a diet based on vegetables, herbs, and fish, combined with lots of exercise and genetic factors provided the secret to a long life.

It seems that the researchers agreed with what has become known as the Mediterranean Diet – with a touch of herbs. (It was the American scientist Ancel Keys who first identified the health benefits of what became known as the Mediterranean Diet, based on a diet of olive oil, fresh fruit, vegetables, and fish.)

The researchers found many centenarians in a small Italian village (Acciaroli) known for its fishing, olive groves and rolling hills on the banks of the Mediterranean. In the village, one in 10 of the 700 residents were expected to live to reach 100+ years of age.

Elderly people in the village had unusually good blood circulation, helping to feed nutrients to the body and efficiently take away waste products through the capillaries. The scientists identified qualities more commonly seen in people aged in their 20s or 30s.

Not only did the people eat plenty of olive oil, locally-caught fish, and home-reared rabbits and chickens but also exercised on a regular basis. In addition, they also added lots of local herbs to meals, particularly rosemary, which is believed to help keep the brain functioning. The residents of Acciaroli not only lived long lives, but also seemed immune from age-related diseases such as dementia, heart disease, and other chronic conditions.

But a (‘true’) Mediterranean Diet diet might involve more than food only. In his bestselling book Antifragile, Nassim Talib points to the role that fasting plays in the lives of many people in the Mediterranean area: fasting is common practice in this region.

It seems that we can take on board three main things from what’s mentioned here without relocating.

  1. Think Mediterranean Diet when considering what should be permitted entry to your mouth.
  2. Use the acronym D.i.e.T to help you question Do I Eat That? and Do I Exercise Today?
  3. Try regular fasting by considering diets such as the 2/5 or 1/6 diets These will help you to limit and monitor your food intake.

What Exactly Is Arthritis?

Arthritis is an inflammation of joints which can affect one or multiple joints. There are more than 100 different types of arthritis with different causes and treatment methods. Osteoarthritis and rheumatoid arthritis are the two most common type of Arthritis. Rheumatic conditions are generally characterized by pain, swelling, aching and stiffness in or around one or more joint. These symptoms can develop gradually with time or can occur suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body.

Foods to avoid in Arthritis

When you have arthritis your body is in an inflammatory state. It is important to eat foods that do not increase your inflammation. What you eat may not increase your inflammation but it can set you up for other chronic conditions such as diabetes, heart diseases and obesity. Following are some food which may trigger more inflammation in your body:

Red Meat:

Red meat contains a high level of omega-6 fatty acid or saturated fat which exacerbate inflammation, pain and contributes towards obesity. Consuming a small quantity of red meat can be beneficial for you which supplies you with nutrients such as iron. However, people with arthritis may get benefit from sticking to one or two servings per week.

Sugar Drinks: Sugary drinks such as a coffee can increase your acidity of the blood, exacerbating inflammation. You should cut back on coffee and other sugary drinks and consume more water, herbal tea and fruit juice.

Sugar and Refined Flour: When you consume sugar your blood sugar level can surge after you’ve eaten simple carbohydrates that are easily broken down by the body. Spike in your blood sugar level prompts the body to produce pro-inflammatory chemicals which are called as cytokines. Consuming sugar can worsen your symptoms of arthritis and inflammation can affect your joints. Consuming sugar can also lead to weight gain and put stress on your joints.

Fried Foods: Fried foods can increase your inflammations. Whereas cutting back on fried food can reduce your levels of inflammation. Fried food contain toxins which increases oxidation in the body’s cells. These foods are high in fat and contributes to obesity and worsens arthritis.

Gluten: Gluten is a protein which is found in grains such as barley, wheat, and rye. All these foods can contribute towards developing inflammation. When a person has celiac disease, eating gluten can cause an immune reaction in the small intestine which can lead to bloating and diarrhea. In some cases, the inflammatory reaction can extend to joints which only aggravates rheumatoid arthritis symptoms.

Dairy Products: Consuming dairy products can contribute towards developing of arthritis pain due to the type of protein they contain. In some cases, the protein in this product may irritate the tissue around the joints.

Corn Oil: Many baked goods and snacks have corns or oils which are high in omega-6 fatty acids. These snacks are highly satisfying for taste buds but it also triggers the inflammation.

Tobacco and Alcohol: Intake of tobacco and alcohol can lead to various health problems including some of which may affect the joints. People who smoke are more at risk of developing rheumatoid arthritis whereas people who consume alcohol have a higher risk of developing gout.

Processed foods: Processed foods, require minimal cooking and have preservatives which are loaded with ingredients that can trigger the inflammation. Processed foods are packed with sugar, saturated fats and refined flour which is unhealthy and contributes towards obesity.

Treatment for Arthritis

Arthritis treatment focuses on relieving the patient from the symptoms and improve the function of the joint. There are several different treatments for Arthritis. Combinations of these treatments may be given to patients to determine what works the best for them. Initially, arthritis is treated with medications, therapy and alternative medicines. Surgery is usually the last option in case if all these treatments fail. Joint Repair, Joint fusion and joint replacement surgery are some of the surgical options to treat arthritis.


Rheumatoid arthritis is an “autoimmune disorder that causes redness around the lining around joints. Rheumatoid Arthritis will cause damage in the eyes, lungs and in the heart. Even though it can come and go unexpectedly, the illness can get worse over a period months and years. It usually will not just disappear. A strong protocol is the best way to stop the disease.

What Are the Symptoms?

Joint inflammation is accompanied by discomfort. The Individual will also experience pain, hot skin and red puffiness. Inflammation is a physical condition in which part of the body becomes reddened, swollen, hot, and often painful and is common with this illness. It usually occurs in a mirror image on either side of the body. The Redness is typically found on the wrists, knees and hands. Another indication of Rheumatoid Arthritis is joint rigidity. This usually flares up in the AM. Same thing will happen after lengthy times of physical inactivity. People may experience continuous tiredness, accompanied by a slight temperature. It usually comes on over a long period of time. However, there are cases where the symptoms can occur quickly, but they are rare.

Who Gets the Disease?

It affects Men and Women that are between the ages of 30 to 60 years old. There are times when youngsters can be afflicted with the disease, but this is not common. There are Seniors and Elderly that get it, but this is also not common. It is estimated that a little more than One Percent of people in the US have RA. The chances of getting the illness is 200-300% higher in females then in males. The reason is not known. There is evidence that shows the illness is passed on through the DNA. That means a relative being diagnosed with RA, will increase your risk of getting the disease. Doctors do not have an understanding of the causes of Rheumatoid Arthritis but say that, “A Percentage of the Individual people may be genetically disposed to inflammation”. This inflammation happens on the inside protective lining of the joints. It can actually ruin the cartilage and the bones around them. The diseased area will continue to deform and will eventually not work. As time goes by, the disease joints will start getting more and more painful.

The Disease impacts many organs and other body parts.

Rheumatoid nodules create hard bumps underneath the skin.
Sjogren’s syndrome is the inflammation and breakage of the glands of the eyeballs and oral cavity.
Pericarditis shows up in the lining surrounding the chambers of the heart.
Anemi is a shortage of functioning red blood cells.
Felty syndrom is the shortage of white blood cells in the body.
Vasculitis causes the veins and arteries to get inflamed which will restrict blood flow to the entire rest of the body.


Juvenile Rheumatoid Arthritis is rare with children. It does have the same symptoms as what you would see in adults. It has been known to impede a youngsters ability to reach their genetically predispose height. If the Health Care professional is concerned that you have developed the disease, they may run some hemoglobin experiments to see if there are indications of inflammation. There several procedures in place to check for Rheumatoid Arthritis. Most Doctors will have you do some Image Testing, other Doctors will have you get an MRI. A sufferer is sure to get X-Rays of the joints and other infected areas. These X-rays can give the doctor a standard to compare to previous X-rays, to determine the progression of the disease.

The Newest treatments for RA

Simply put, there is no complete cure. However, there are protocols that are able to reduce joint inflammation and the pain and suffering that comes with it. Prescription medications may reduce the further physical wrecking of the joints. Your Health Care Professional will create a strategy based on your progression of the disease. The Doctor will factor in your age, the effected body parts, and the degree that the disease has progressed. If the Doctor’s plan includes prescription pills, get a smart pill box or a smart pill organizer to make sure you take the right pills at the right time. The doctor will also recommend physical exertion. The most commonly prescribed medications are, steroids, and pain relievers.

There are other medications that protect your joints from additional break down. If the Joint damage has gone beyond medication or when the pain has become intolerable, the MD can recommend surgery. Joint removal and replacement of the knees and the hips are their most used procedures.