“I am anxious about everything…if my husband is late, if my son has a fever, if nobody is attending the call… I can’t figure out why I worry so much”

Anxiety is normal but it becomes a disorder and a problem when the anxiety and worry become excessive, exaggerated and uncontrollable in normal everyday situations. Everything that comes across in life is seen with fear, worry and apprehension. Many of us do not need a reason to be worried. Even a small harmless traffic block can make a lot many of us anxious and worried for a while. Nevertheless, anxiety is necessary as it motivates and alerts one into action in times of danger. It is just a response to stress and you don’t have to be worried about being worried occasionally.

GAD

When your worry remains the same even after the situation and you cannot relax, you probably have a disorder. If you tend to anticipate about events which are unlike to happen and cannot find piece of mind you have GAD. People with GAD complain that they keep on worrying about something or another and that they cannot remember relaxing. They cannot wait for a loved one patiently who is probably late due to a traffic block without thinking of the worst. They are further stressed by simple real life situations and experience nervousness, edginess, sleep disturbances, headaches, trembling, twitching, irritability, frustration, and inability to concentrate. They also feel tired and restless. GAD is chronic and may persist for several months. It may co-exist with IBS and make matters worse for the sufferer. Having IBS would cause nausea, gas troubles, dizziness, lack of appetite and the like. In short, it highly reverses the normal life of an individual.

Your Options

Psychotherapy is generally recommended for GAD. They may also be backed up by medications like antidepressants and anti-anxiety drugs. They control your worries and provide sedation. But they are soothing and hence addictive. Psychotherapy includes counseling, cognitive-behavioral therapy and other talk-therapies. Hence cognitive-behavioral therapy is a highly advised for GAD.

Cognitive therapy essentially deal with the thinking and believing process. With this, we train our mind to change the though process and pattern from what we have been doing. We condition our mind to think healthily, realistically and positively so that the symptoms of the disease vanish. Behavioral therapy focuses on what we do. It helps to reduce or stop the undesired behavior associated with the disorder. We learn to relax at the time of anxiety and agitation and use deep breathing techniques to counteract the symptoms. We learn to be calm and de-stressed.

Cope With It Positively

You can lead a normal and happy life with GAD. However, it is up to you to talk to a therapist or a counselor to learn some relaxation techniques to sooth yourself and your IBS. Stress reducing techniques like deep-breathing or visualization, music therapy can ease IBS and unnecessary worries.

• Regular exercise
• Tight sleep
• Healthy diet

A mental health professional may also suggest certain self help techniques to reduce your agony. You can try self-talk, jotting down your worries and so on. It is also important to prepare yourself for stressful events in life so that you do not panic or startle.

I had not heard of whole grains and their importance in the daily diet until recently. Ignorant me! I guiltily realized that brown colored bread and whole grain brown bread are not one and the same. Once I knew this, my eyes automatically started scanning for whole grain labels in the food stores. Yes, they are expensive. But they are healthy too. Again, to confuse me there was the Whole Grain Stamp on products which certified that the products were either 100% whole grain or at least half or part of it is whole grain.

Whole Grain Foods

The present era we live in constitute people of both extremes. Those who are very health conscious and those who do not “give a damn” to health or wealth. The health consciousness in the younger generation contributed to a new sect in the society called Non-vegetarian turned Vegetarians. And this sect of people follow a very balanced diet devoid of meat, fish and perhaps eggs. The whole grain consciousness also jumped in to the picture without delay.

Whole gain is unrefined grain with its bran, germ and endosperm unremoved. It contains a lot of dietary fiber, complex carbohydrates, minerals like magnesium, selenium, manganese and phosphorus, protein, antioxidants and vitamins B6, Vitamin E and Niacin. Because of its high nutrient content it is preferred over refined grains. Whole Grain foods refer to food products which have whole grain as their primary ingredient.

Whole Grain Vs Refined Grains

Refined grains are whole grains deprived of their thousands of natural nutrients and health benefits. For example, wheat loses 17 of its vital nutrients once it gets processed. Whole grains have zero fat,( only healthy fats) and no cholesterol . If you can eat three servings of whole grain a day it can certainly help you to lose weight and be healthy. Whole-grain foods are a good source of both soluble and insoluble dietary fiber. Consumption of soluble fiber has been proven to reduce blood cholesterol levels and the risk of heart disease. Insoluble dietary fiber helps to prevent gastrointestinal disorder, bowel regularity (constipation and diverticulitis) and certain types of cancer. Whole grains contain Lignin fibers which may reduce the risk of colon and breast cancer.

Whole grains are rich in fiber. This makes them chewy and helps to keep your stomach full for a longer duration. Thus they can control hunger and help with weight management and obesity. Antioxidants are key deterrents to health problems like heart disease, cancer, cataract and so on. Whole grains also help to prevent aging and immune deficiencies with their range of dietary minerals. Studies prove that whole grain rich diet in the older age also minimizes the onset of metabolic syndrome leading to obesity and cardiovascular problems.

Most refined grains are enriched with B vitamins and iron after refining. But go for the “enriched” label on the pack for maximum nutrition.

Whole Grains You Can Choose From

1. 1. Whole wheat contains folic acid, Vitamin E and other minerals like magnesium, potassium, phosphorus, selenium manganese and zinc. A whole wheat rich diet can improve your muscular energy and strength, reduce the effect of stress and help to improve the body reflexes. Whole wheat, the most ancient and popular grain also contributes to strengthen the immune system, prevent heart disease, ease out constipation. It can easily replace white flour in baked products and be a healthy part of your daily meal.
   2. Steel Cut Oats or oat groats make you a full breakfast until your lunch. They are very low in calories and rich in fiber. They also contain protein,fiber, magnesium, zinc, and vitamin E.  Oats is great for people with cholesterol and