Top Health Tips on Improving Mental Health

Androphobia can be described as the unfounded and often overstressed fear of men. This phobia can affect both the genders, though younger females are more known to suffer from this kind of phobia.

Causes and origin:
Many psychoanalysts are of the opinion that women who had been victims of sexual assault or any kind of male aggression are more prone to androphobia. An unsympathetic and rude father figure can trigger this phobia in both the sexes. Many young girls are taught by their parents or caregiver to stay away from the opposite sex this can also instil a sense of fear for men in the young mind.

Symptoms:
Intense and irrational fear of men is one of the commonest manifestations of this phobia. In many cases, the individual might experience disturbing thoughts about being assailed by men. In spite of realizing that the fear is unfounded, they still avoid any kind of association with men. In some cases, the person is extremely panicky and alert in presence of men. Extreme cases of androphobia are characterized by panic accompanied with tremors, increased heartbeat, dizziness, nausea, stomach ache and chest ache.

Androphobia and sex life:
Androphobia can gravely affect the personal life of an individual particularly his/her sex life. Androphobic women intentionally keep away from male company which definitely has a negative impact on their sex life. Even mildly androphobic women are known to feel uncomfortable while talking to men. The androphobics are generally depressed individuals who prefer to keep to themselves. In spite of having feelings for a man or having the urge to have sex, an androphobic woman will hardly be able to convey her feeling because of her intense fear of manliness. The loneliness and alienation which is associated with this kind of phobia often prompts a woman to contemplate suicide.

Treatment:
As with most other phobias, androphobia is also a curable condition. Your psychiatrist can suggest various medications and psychotherapies to cure your condition. The exposure therapy in which the phobic is slowly exposed to the much feared subject is known to work well in many cases. The CBT or Cognitive Behavioural Therapy is another treatment for androphobia where counselling sessions are conducted so that the phobic can express and share her nature of phobia.

During the sessions, the counsellor suggests ways of dealing with the phobia and keeping it under control. The objective of the Cognitive Behavioural Therapy is to recognize the pessimistic images related to men and turn them into positive ones. When none of these therapies work, the psychiatrist usually suggests anti-anxiety and anti depressant medications which improve the temperament of the androphobic.

When it comes to being fit, soldiers set the best examples. There are so many habits followed by soldiers that can be incorporated into our daily lives like waking up on time, following a proper meal routine and doing enough physical exercise. We must also try and eliminate all the bad habits like mindless snacking, poor eating habits and a sedentary lifestyle. Eliminating such habits will not only keep us fit, but will also help us lead a healthy lifestyle. Here are few habits that you could imbibe to stay fit like a soldier:

Wake up early: A soldier s day begins at dawn. Starting your day early will give you more time to get things done and will eliminate the excuse of not having enough time to exercise.
Maintain a daily schedule: Set a time to wake up, eat, work, exercise, sleep and follow it diligently. This helps you stay physically and mentally fit.
Don t skip breakfast: Breakfast is the most important meal of the day. Eat a proper breakfast that will give you enough energy to get you through the day.
Eat on time: Don t delay a meal and maintain regular intervals between each meal. This helps stabilize your metabolism and helps prevent unnecessary weight gain.
Eat a balanced diet: Skipping out on carbs may help you lose a little weight temporarily but will not keep you healthy. Eat a balanced diet of fruits, vegetables, whole grains, proteins and milk.
Spend time outdoors: If you can t exercise outdoors, walk to and from office or while grocery shopping to give yourself a chance to breathe in the open.
Avoid junk food: Avoid all kinds of processed foods. These foods have very low nutritional value but high-fat content. Instead, snack on fruits or nuts between meals.
Limit alcohol intake: Alcohol not only harms your body but can interfere with your schedule as well. Excessive drinking can keep you from waking up early the next day and throw your entire day off schedule.
Get adequate sleep: You should ideally get 8 hours of sleep so if you re going to wake up early, go to bed early as well. Drinking a warm glass or milk or chamomile tea can help you get a restful sleep.
Make exercise a part of your daily schedule: Along with work, exercise needs to be made a priority as well. The best time to exercise is early in the morning before starting with the day s work.
Mix it up: Make exercise fun by mixing up your exercise routines. If you go for a run on one day, go swimming the next or hit the gym.
Drink plenty of water: Stay hydrated to ensure that your body can absorb nutrients well and to optimize your circulatory system.
Play a sport: Playing a sport is not only a way to exercise but also boosts your mental health.

Ashwagandha is one of the most powerful Ayurvedic herbs and is commonly known as the Indian ginseng. Ashwagandha can be loosely translated to mean the strength of ten horses . It can be used to treat a number of diseases, relieve stress and fatigue, helps heal injuries and may also be used as an aphrodisiac and can help prevent male infertility.

Ashwagandha helps rejuvenate the body: This herb not only calms a person down, but also restores the balance of their body. Hence, it is also known as rayasana or a herb that rejuvenates. Ashwagandha stimulates the immune system and boosts the production of white blood cells thereby, elevating levels of antioxidants such as superoxide dismutase and glutathione peroxidase. The effects of this herb on a person s nervous system and endocrine system can also harmonise the body, mind and spirit.
It increases positivity: Stress and anxiety can lead to negative thinking and ultimately to depression. By fighting stress Ashwagandha helps negate these problems and instead boosts positive thinking. It may also be used to treat depression itself.
It helps regenerate nerve cells: Along with diseases such as asthmatic bronchitis, emphysema and gynaecological disorders, Ashwagandha can also be used to treat neuro-degenerative diseases such as Parkinson s disease or Alzheimer s. It helps regenerate nerve cells and dendrite growth and even improves communication between nerve cells. This stimulates the body s ability to heal any damage to the nervous system.
It enhances memory and treats insomnia: Ashwagandha is one of the best Ayurvedic remedies to treat insomnia. It not only helps you fall asleep faster but can also improve your sleep quality. A restful sleep increases a person s ability to concentrate and prevents drowsiness through the day. Ashwagandha also increases the levels of acetylcholine in the brain. This has a direct effect on boosting memory and elevating brain functioning and intelligence. Ashwagandha also increases the production of nitric oxide that helps regulate blood flow and blood pressure thus elevating the brain s oxygen levels.
It boosts libido: Ashwagandha helps optimise the functioning of the thyroid and adrenal glands and helps deal with both hypothyroidism and hyperthyroidism. Similarly, this Ayurvedic herb also benefits the adrenal glands and thus influences the overall mental and physical health of a person. The functioning of the thyroid and adrenal glands have a direct effect on a person s sexual health and libido. Thus by enhancing the functioning of these glands, Ashwagandha improves sexual health and boosts libido. The nitric oxide produced by Ashwagandha also helps improve fertility.

Boiling water is considered to be one of the best methods of removing impurities present and making it fit for consumption. We all believe in boiling water before consuming it in any form, whether it is for drinking or to make a cup of tea, soup or any other hot beverage. But have you ever thought about the leftover boiled water? What do you do with it? Do you just throw it away or can you re-boil it and use it for making tea or soups?

Experts are now warning about the dangers of re-boiling water. Here s why you should try and avoid using re-boiled water. As with all liquids when you keep boiling it the liquid gets more concentrated. Therefore re-boiling the same amount of water can make it more concentrated or increase the amount of dissolved salts in it. The harmful effects of re-boiling water are listed below:

Nitrates: Nitrate salts dissolved in water are usually not harmful but over boiling or re-boiling the same amount of water can cause the nitrates to become a toxin, nitrosamine which is known to cause diseases such as cancer, leukaemia and non-Hodgkin lymphoma.
Arsenic: Re-boiling water can increase the amount of dissolved arsenic in the water. Arsenic in small amounts in water is not harmful and in increased amounts can cause conditions such as cancer, infertility, heart attacks and mental disorder. Prolonged consumption of water with the high amount of arsenic can cause damage to the circulatory system and skin damage.
Fluoride: The consumption of increased amounts of fluoride dissolved in water can increase your risk of bone disorders such as fractures, tenderness, and pain. In children below 8 years of age excess fluoride can cause damage to teeth and tooth enamel.
Calcium: Calcium is good for our teeth and bones but re-boiling water increases the dissolved amount of calcium which can cause kidney stones and gall stones.
Change in water chemistry: Boiling water will get rid or reduce the amount of dissolved gases and volatile compounds in it. This would not only affect the taste but could also increase the concentration of unwanted chemicals and impurities in the water.
Due to the above listed harmful effects of re-boiled water, it is recommended that re-boiled water should not be used to make formula for babies. Studies have also shown that using re-boiled water to make a cup of tea can affect its taste. This is because the amount of oxygen dissolved in the water reduces when you boil it. Filling your vessel or kettle with just the right amount of water as required will not only be beneficial for your health in the long run but would help in preventing and conserving this precious resource.

Zinc is chemically a metal and a trace mineral with multiple health benefits. It is required by the body for a number of functions in small quantities on a regular basis. Some of its important roles include improving immunity, hormone production and promoting digestion, controlling inflammation, tissue growth and repair, etc. to name a few. It also helps in controlling free radical production and therefore has anti-inflammatory effects in reversing heart disease and fighting cancer.

About 5 to 8 mg of zinc is needed by a person per day, with smaller children needing it in the lesser range and women needing more of it. Natural sources of zinc include animal rich protein foods like animal meat and seafood. Dairy products, legumes, pulses and whole grains also contain good amounts of zinc. Modern-day foods contain added zinc and therefore are good sources too, though their availability and utility value for the body remain a question.

Zinc improves immunity i.e. the body produces T-cells when there is an infection or foreign body. These T cells also help in controlling and regulating immune responses and in people with zinc deficiency, the immune system is suppressed putting them at risk for infections and illnesses.
Zinc has a great role in maintaining skin integrity: Delayed wound healing is one of the first symptoms of zinc deficiency. People could also develop chronic ulcers or wounds. There is increased bacterial growth (reduced immunity), increased inflammation, and reduced re-epithelialization, all leading to poor skin health and delaying wound healing.
Zinc is essential for healthy gut function and it is one of the best remedies for diarrhoea. Deficiency can lead to leaky gut syndrome.
Zinc reduces free radical damage, which is responsible for chronic inflammation. Including an adequate amount of zinc in diet can reduce this inflammation, leading to preventing heart disease, reducing the incidence of cancer, etc. It also is shown to prevent cellular damage in the retina, thereby reducing the incidence of macular degeneration.
Zinc is essential for proper growth and development. Zinc deficiency is shown to produce shorter stature, anaemia, and delayed sexual maturation. During the growing years especially, it is very important to provide an adequate amount of zinc for the body, either naturally or through supplements.
Fertility and zinc also has a strong correlation. In males, it affects both the quantity and quality of sperm production. The sperm count was shown to improve with zinc supplementation in males who complained of low sperm count.
Controlling memory is another function of zinc. It determines how neurones talk to each other, which is essential for transmission of signals across the brain and formation of memory. In case you have a concern or query you can always consult an expert & get answers to your questions!

Vitamins are essential micronutrients which the body requires, though in small amounts, for optimal health. These chemicals play a crucial role in keeping our body healthy and disease free.One such vitamin is vitamin K, which is essential for optimal blood clotting process, and also has multiple other benefits. More details about the functions, benefits and sources are listed below.

Functions/Benefits:

Vitamin K is actually a group of vitamins and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancer.
It is beneficial in controlling Alzheimer s disease and improves memory loss in ageing people
It improves insulin action and therefore prolongs onset of type 2 diabetes
It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
It is good for skin health and can help control bruising and dermatitis
Sources:
Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.
Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus

Fermented foods like yoghurt
Soybean in all forms including medium cooked as well and Japanese diet uses boiled, fermented soybean called natto, which contains tremendous amount of vitamin K
Nuts, such as cashews, almonds, walnuts, are a good source
Strawberries, grapes, prunes, and apples
Seafood such as salmon and shrimp contain good amount to control heart attack and stroke.
Meat (duck, beef, chicken, and lamb)
Supplements are to be avoided, especially in pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

One of the major sexual complaints both men and women would have is that the act does not last long. For most of them, there is a constant (sometimes untold) wish to prolong their contribution to the sexual act. The male often feels this more strongly than the females. The length of the sexual act often is decided by the males (in general). However, there are a number of males with an undisclosed problem of premature ejaculation. While there could be underlying medical problems that could be contributing to this, very often, it is not the case. There are very simple measures which are proven to be highly effective in making sex last longer. Read on to know more.
Eat right: While it may not be very evident, it is very important to eat right. Eat natural, wholesome, healthy foods which boost serotonin levels in the brain. This improves the psychological well-being and makes one feel good. Needless to say, that does reduce stress and lead to good sex. Eggs which contain cholesterol increase the amount of testosterone and improve performance.
Smoking: Quit smoking, as it is one of the main causes of premature ejaculation, which kills the whole act. Abstain from smoking and see the difference for yourself, though this is not the only change you will see.
Kegel exercises: One of the best ways to make sex last longer is the Kegel exercise, which allows a man to control the contractions of the penis. This can be done anytime anywhere. Start practice by contracting and releasing the pelvic floor muscles (which are the muscles used to stop the flow of urine halfway through). As you near ejaculation, try this exercise and ejaculation would be controlled. Controlling these muscles are useful in delaying ejaculation and prolonging the duration of sex.
Breathing during sex: While sex is portrayed as making one go breathless, learning to breathe during the act can go a long way. Focusing on breathing and the actual sensation improves performance and satisfaction levels.
Masturbation: This is a double-edged sword. For some men, it can reduce the sensation in the penile tip and so help prolong the act. For some others, it might kill the desire and make them not want the act. Try and see if it works for you.
Desensitizing the penis: An extra-sensitive tip often leads to premature ejaculation, reducing the duration of the sexual act. Condoms and/or desensitising creams can help manage this problem.
Medical conditions: If you have medical conditions causing this, have these checked and corrected.
Also, don t fret too much. In many instances, performance anxiety is the most important contributor, and not worrying about it sometimes becomes the solution.

Intercourse is meant to be a pleasurable and intimate experience. But it might become an unpleasant act if you are suffering from performance anxiety. When you are mentally occupied by questions such as "Do I look too fat?" or "Did I do that right?", sex stops being a gratifying experience.

Incessant anxiety over your ability or appearance can result in sex becoming nerve-wracking and stressful for you. It might even have you avoiding sex altogether. This psychological condition is termed as sexual performance anxiety.

Sex isn't only a physical reaction, there are emotions tied to it as well. If you are too stressed out and your mind is preoccupied, your body reflects your inner turmoil and you cannot get aroused.

Causes
The causes of sexual performance anxiety include:
1. Fear that you wouldn't be able to satisfy your partner and perform well sexually
2. Body image issues (Such as stressing about your weight)
3. Problems in your relationship
4. Men worry that their penis don't 'measure' up
5. Men might be concerned about taking too much time to orgasm, or about premature ejaculation
6. Women worry about not enjoying the experience or being unable to have an orgasm

Symptoms
Your mental state has a deep impact on your physical state. The effect of stress hormones norepinephrine and epinephrine can hinder your sexual performance. Symptoms of sexual performance anxiety include:

1. In men, blood vessels constrict due to the effect of stress hormones. This leads to reduced blood flow to the penis, thus making it difficult for the man to get an erection.

2. Often though it is less diagnosed in women, sexual performance anxiety leads to trouble in lubrication during sex. Lack of lubrication dims the desire to have sex.

Sexual performance anxiety is a vicious, inescapable cycle. Increased anxiety hampers you from having sex, making you think you won't be able to perform well, which causes even more anxiety.

Treatment
Consult a doctor you will be comfortable with discussing your problems. Sexual performance can be either treated by medication (if you have an underlying medical condition such as erectile dysfunction) or through therapy.

Talking to a therapist or counsellor about your problems can help you in several ways. You can learn to become more comfortable with yourself and your body. You can also understand your problems better, which can eliminate your anxiety.

Do you have vague memories of your childhood where your mother used to run behind you with a glass of milk and a few almonds soaked in it? You might have cribbed about them, but all this while you might not have been aware that you were running away from one of the most powerful house of essential minerals. Such is the health benefits of almonds that it has its own fan following across the globe. It is a boon and a blessing for your well-being. Let us have an overview of it.

Health benefits Of almond oil

The health benefits are not just limited to the nuts. Almond oil too can supply a massive amount of benefits when included in our diet regularly. Though a bit expensive, a regular intake can keep many of the complications at bay. Here s why:

Controls heart ailments: Almond oil is enriched with monounsaturated fatty acids. They boost the health of your heart and can curb cardiovascular diseases. A regular intake can reduce the chance of a stroke by a large margin.
Regulates blood pressure and controls cholesterol level: Almond oil regulates blood pressure and can help in maintaining the cholesterol levels of your body. In many countries, almond oil is slowly changing the culinary landscape and the way we use the food ingredients.
Strengthens nervous system: Almond oil is a great source of Omega-3 fatty acids and also contains a robust measure of potassium. They nourish your nervous system and directly boost your memory. You can mix a few drops of almond oil to a glass of milk before you hit the bed for the best results.
Helps in bone development: Almonds are a great source of vitamin D, calcium and potassium. Needless to say, this can be very beneficial for strengthening your bones. Simply massage few drops of almond oil to your bones and joints and in many cases, you can get rid of arthritis.
Relieves stress and pain: Almond oil also has therapeutic properties, and can help in easing the pain and stress from strained muscles. You can heat a few tablespoons of almond oil and can directly massage into the affected area once it becomes warm. Doing this regularly can increase the strength of your muscles and can be a great muscle relaxant too.
Can promote the health of nails: Brittle nails are one of the common problems that everyone faces. Almond oil can take care of this trouble easily. For healthy and strong nails, massage them with a few drops of almond oil daily. They have a strong presence of potassium and zinc and they, in turn, hydrate your nails and keep them strong and healthy.
It controls heart diseases.
It reduces the chances of stroke.
It regulates the blood pressure.
It gives strength to the nervous system.
It will help in bone development.
It promotes the growth of nails.
It promotes the health of nails.
It increases the memory power.
It gives strengths to brain tissue.
Apart from the abovementioned benefits, Almonds are useful in a number of ways, they improve your memory power, improves hair growth, is good for your brain tissues. Almonds are a powerhouse in their own right, therefore, you must eat them.

Are you aware of behavioral and emotional disorders in children? During the developmental years of a child, constant growth and change are signified. This fact should be strictly kept in mind while dealing with behavioral and emotional disorders in children. Brain disorders like bipolar disorder, depression and anxiety disorders may affect any child during early childhood. The assistance of a mental health professional should be taken while dealing with these problems. On a global scale, almost 15% of children suffer from behavioral disorders. Among the different forms of behavioral disorders, Attention Deficit Hyperactivity Disorder (ADHD) accounts for being one of the most common ones.

Here is a list of the different forms of behavioral and emotional disorders, which are observed in children:

ADHD- This common mental disorder in children is more common in boys than in girls. Commonly, children affected with this disorder are unable to finish familiar tasks, plan or sit still. They may even lose awareness about what goes around them. ADHD-affected children may seem fine on some days, but on other days, they may experience disorganized and frenzied activities. This disorder may continue into adolescence and adulthood as well. There are several treatment options for ADHD, which may include medications, therapy and educational options.

Autism- Children affected with autism seem to become indifferent, remote and isolated in a world of their own. They are unable to form emotional ties with other people or their peers. Autism is more likely to occur in boys than in girls. The condition may result in language delays, mental retardation, and in some cases, a child may suffer high functioning and usual speech and intelligence. This is because the brain of such children functions differently than others. Consistency is very important for managing autism in children.

Bipolar Disorder- This disorder is most likely to begin in early childhood and it continues into adulthood. It is featured by extreme mood swings in the patient. A child may have extremely high or euphoric feelings, but his mood may turn into depression and sadness all of a sudden. This condition is a genetic illness, and it is often mistaken or misdiagnosed as ADHD.

Anxiety- Anxiety disorders make children feel uneasy, distressed and unusually scared for no appropriate reason. Panic disorders, featured, by intense episodes of fear, which occur without any kind of provocation or signal are a common type of anxiety disorder. OCD or obsessive compulsive disorder, which is repetitive and compulsive in nature, is another type of anxiety disorder.

It is very important to treat and deal with children s behavioral and emotional disorders at an early stage. Early diagnosis enables an early start of treatment, which prevents further degradation of the condition.