If you have ever been angry, you understand that it does not make you think straight. Although anger alerts you to danger and can inspire action, spending too long feeling this emotion can have long-lasting effects on your health. That is especially true if you constantly feel antagonism toward someone, a situation, or something. 

Anger experiences that are too frequent, too intense, or last for too long can have problematic effects on your health. Clinical psychologists state that anger belongs to the fight or flight response, during which the adrenal glands flood the body with stress hormones, including adrenaline and cortisol. If the body is in a constant state of anger, these hormones run rampant in your body, increasing heart rate and blood pressure. That is because the body is always ready to fight or defend from danger. 

Although the body’s stress response aims to protect you, you don’t need it activated at all hours of the day. You definitely do not need it to deal with whatever is causing your anger, be it an uncooperative child or tense interaction with a coworker. Continue reading to learn just how much anger can affect your physical and mental health. 

Anger Can Interfere With Digestion

There is a lot of research that indicates a strong communicative connection between the gut and brain. In fact, one influences the other! The autonomic nervous system, which regulates involuntary bodily responses, works to regulate digestion. If the body enters fight-or-flight mode, which occurs during stress, it can disturb the digestive process. Researchers note that stress can lead to numerous, unpleasant gastrointestinal symptoms, including abdominal pain, upset stomach, and diarrhea. The longer the stress lasts, the likelier you are to develop acid reflux, irritable bowel syndrome (IBS), or even inflammatory bowel disease (IBD).

Anger Can Affect Sleep

If you struggle to control your anger, it’s possible to experience worse sleep than people who keep their anger in check. One study observed the correlation between higher levels of anger and sleep disturbances. Researchers looked at difficulty initiating and maintaining sleep in middle-aged Korean men and women. The study found that moderate-to-high levels of anger increased the risk of sleep disturbances by 40-70%, depending on the participants. Other research suggests that feelings of anger can increase psychological arousal, which makes it harder to fall asleep.

Too Much Anger Can Harm Mental Health

Just as anger affects digestion and sleep, so too can it take a toll on your mental health. Several studies indicate that anger is higher in people with emotional disorders, such as depression and anxiety. Anger can also worsen symptoms and reduce a person’s response to treatment for mental health disorders. Prolonged anger can affect your ability to think and concentrate, and it can also increase hostility and volatility. All of that can take a toll on relationships and your ability to form bonds. Reacting angrily to things can cause the most harm to relationships. 

Anger Can Increase The Risk Of Heart Attack

There is evidence that links anger to a higher risk of heart attack. In a systematic review of studies consisting of more than 4,000 people, researchers found more than a twofold increase in heart attacks within two hours of an anger outburst. They also noted an association between the level of heart attack and the intensity of anger. More research is necessary to determine how bad anger is for overall heart health. 

Anger Puts Stress On The Heart

Anger triggers the release of stress hormones, which can be quite taxing to your health over time. Research indicates that anger causes changes in the heart that worsen its ability to pump blood. That increases the risk of high blood pressure and subsequent complications, which include heart attack, stroke, heart disease, and metabolic syndrome. Additional research found that people with higher levels of anger have a higher risk of coronary heart disease. Another study found that higher train anger was associated with a higher risk of death from coronary heart disease and complications.

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Inflammation is the body’s natural response to injury or illness. If something doesn’t belong in the body, such as toxins or germs, inflammation is the body’s way of healing. A fever, for example, is how you know that the inflammatory system is working correctly if you feel sick. That said, inflammation can harm you if it occurs in healthy tissues and sticks around for too long. 

What’s The Difference Between Acute And Chronic Inflammation?

There are two types of inflammation: acute and chronic. Acute inflammation is sudden and short-term, whereas chronic inflammation can go on for months, or even years. 

• Acute inflammation: The immune system’s response to injury or illness usually only lasts a few hours to a few days. Inflammatory cells travel to the site of injury (a cut on your leg) or infection to begin the healing process. A bacterial infection like strep throat will cause throat inflammation. Other bacterial or viral infections can cause inflammation in the small intestine. 
• Chronic inflammation: This happens when the body continues to send inflammatory cells when there is no danger. Rheumatoid arthritis, for example, occurs when inflammatory cells attack joint tissues. That leads to inflammation that comes and goes, damaging your joints over the years. 

Sometimes, you can exercise and eat the right foods, only to not feel 100%. Perhaps you feel bloated after a well-balanced meal or you cannot reach your exercise goals. Sometimes, chronic inflammation may result from emotional or mental factors. Anxiety, shame, stress, and trauma, can cause as much inflammation as ultra-processed foods! Continue reading to learn about causes of inflammation that people don’t talk about enough. 

Chronic Stress

If the body is in a constant state of fight-or-flight, it is impossible to relax, let alone reach your health goals. Think of the body like a cellular library, with your thoughts, words, or experiences filling up those cells. When you suffer emotionally, the body feels the full effects. For some reason, a lot of people feel shame about chronic stress. Maybe they cannot be fully present when needed because they snap quickly or become irritable too easily. That shame can affect your ability to stay healthy. Managing stress is not just a one-and-done thing; rather, you have to constantly work to keep stress levels in check. 

Your Social Networks

Social media is highly engaging and can trap you for hours. Unfortunately, all of these accounts are not necessarily great for your mental health. What you expose yourself to can impact the nervous system and inflammatory levels, which impact the endocrine and hormonal systems. One study monitored participants who used social media excessively. The results indicated higher levels of C-reactive protein, which indicates chronic inflammation. You can scroll, but consider vetting the people or things you follow. Try to edit accounts and keep the ones that make you feel great about yourself!

Anxiety About Your Health

One of the great things about living in this day and age is that you have a wealth of resources available to you. You can research and learn about almost anything with a few simple searches. That’s also a great way to become overwhelmed and anxious about your health. This happens all the time, so much so that people stress themselves out about conditions they may not even have! Research has a name for this: the “nocebo effect,” which is when you ruminate about a negative outcome that can actually lead to a negative outcome. It’s almost like a self-fulfilling prophecy! You basically worry yourself sick, even when there is nothing seriously wrong with you. Try not to fixate too much on numbers and health scores. 

Unresolved Trauma

It is very difficult to move forward with your health if you have unresolved trauma that you store in the body. Some estimates suggest that nearly 70% of adults in the United States have experienced trauma in one form or another at least once in their lifetime. You may downplay your trauma, not realizing what it does to the cells in your body. Negating the trauma you went through can affect your nervous system and inflammatory levels. Not all trauma comes from catastrophic events. Some trauma is very subtle, but allowing those emotions to accumulate in the body can impact your physical health over time.

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To buy at the store or to make at home? This is the age-old debate, and it gets even more trivial when you decide on spice blends. On the one hand, store bought spice blends are convenient and ready to go. On the other hand, store bought seasoning blends tend to be rich in sodium, which is why homemade seasoning blends are much better. Such is the case for cajun seasoning.

While many of you may be tempted to reach for the convenient, pre-mixed options on the grocery shelf, the truth is that homemade cajun spice blend is a game-changer, especially in regards to flavor and health. You see, the average cajun seasoning contains nearly 170 milligrams (mg) of sodium per servings, which is 1/4 teaspoon. Most recipes call for way more than that! Using one teaspoon will rack up 680 mg of sodium, which is quite a lot when you consider that health experts recommend you not exceed 2,300 mg of sodium per day.

You can make this homemade cajun seasoning in small or large batches. This allows you to control the freshness and potency of each blend. That means that your spice retains its flavor and aroma for longer. Say goodbye to clumpy, stale, old spice blends that sit in your spice cabinet for months. Welcome this spicy blend into your life. Just be careful not to go overboard with it, as it can have a dominant flavor.

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If you are trying to secure some Ozempic for yourself, you better make sure you aren’t buying fake GLP-1 drugs. High prices and market shortages make certain websites very appealing to consumers, but counterfeit drugs can pose serious health risks. How can you know what’s in these fake drugs? Should you want to start using Ozempic, make sure to verify the legitimacy of any only pharmacy you use. 

GLP-1 drugs, like Ozempic, increase insulin sensitivity and stimulate insulin secretion. These drugs also reduce blood sugar in people with type 2 diabetes. Because they can make you feel full, they have become a popular drug to promote weight loss, especially amongst overweight or obese people. Unfortunately, GLP-1 drugs can be very expensive without insurance. One carton of Ozempic, for example, can cost about $1,000 at U.S. pharmacies. 

All of these factors create opportunities for people to sell fake prescription drugs, ultimately taking advantage of consumers. One report found that social media websites were popular spaces for promoting fake drugs. Of the 3,968 fake listings removed in 2023, almost 60% were found on Facebook. Some experts believe that these fake sites target Facebook because the users tend to be a little older and less likely to spot a scam. 

Why Are Fake Drug Websites So Dangerous?

Registered dietitians have given remarks about the recent emergence of fake GLP-1 drugs. They say that the biggest danger with buying from fake drug websites is that you don’t know what you are getting. You take a big risk when you take an unregulated drug because it could contain anything. What’s the best case scenario? You get an inert placebo. On the other side of the coin, you could put something incredibly dangerous in your body. 

One of the major risks with taking these fake drugs is that they could be laced with heavy metals and other harmful toxins. Hundreds of ER visits every year are due to severe allergic reactions or lead poisoning, which people acquired from unknown sources. The Food and Drug Administration (FDA) also indicates that because most GLP-1 drugs are injected, the risk of infection is high, considering the sterility of needles can’t be confirmed. Novo Nordisk, the manufacturer of Ozempic, notes that you cannot confirm the efficacy of fake medications. That could be very dangerous for people who use these meds to control blood sugar. 

How To Know If You Are Buying Fake Medications

The language on the sites selling fake medications is typically the same copy on real online pharmacies. Fake sites use deceptive tactics to not only appear genuine, but also to fool consumers. In fact, some sites will copy the branding and logos of reputable pharmaceutical companies. The discounted price is a big factor that tends to entice consumers who don’t want to pay the full price tag. It’s like looking for an item on a website and then looking somewhere else for the knock-off version. If you want to determine the legitimacy of the medication, consider the following: 

• Beware of suspiciously low prices: Super discounts could mean that the product is expired or counterfeit.
• Use reputable online pharmacies: Make sure that the contact information is verified and that the payment methods are secure. Additionally, look for accreditation from authorities. 
• Look for accreditation: Verified seals or certifications can indicate credible websites. The National Association of Boards of Pharmacy provides a database of credible pharmacies. 
• Verify the credentials: Before you make the purchase, make sure that the pharmacy has an active license in the state where it dispenses the medications. If it looks suspicious or you don’t have a good feeling about it, abort the mission. 
• Check the authenticity of the medication: Make sure to research the appearance of the medication, how it’s packaged, and the manufacturer before you order or use it. Compare what you are looking at with the real medication. Novo Nordisk, for example, may offer real and fake photos to help you discern the real meds from the fake ones.

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It’s no secret that neurological conditions, such as Alzheimer’s disease and dementia, are on the rise. Various factors contribute to the diagnosis of such conditions, but certain lifestyle considerations increase a person’s risk of memory loss or accelerated brain aging. Researchers  from the University of Oxford identified three lifestyle factors that increase the rate of aging and cognitive decline. This article will explain what they found. 

About The Study

Nature Communications published the recent study, during which researchers looked at the brain scans of about 40,000 people over the age of 45. These participants belonged to the UK Biobank database. The primary area of interest was how genetic and lifestyle factors impact areas of the brain that are vulnerable to the effects of aging and Alzheimer’s disease. 

• Genetic factors: usually classified as non-modifiable, but lifestyle habits may influence whether or not certain genes turn on. 
• Lifestyle: considered a modifiable risk factor because you have the power to change your habits and choices. That can ultimately increase or decrease the likelihood of developing a certain disease or illness. 

3 Risk Factors That Age The Brain Faster

Study authors noted three things that drove earlier degeneration of certain brain regions. These factors were: traffic-related air pollution, type 2 diabetes, and the frequency of alcohol intake. Interestingly enough, both traffic-related air pollution and alcohol intake have been linked to an increased risk of diabetes. 

• Air Pollution: You do not have full control of the amount of the air pollution you are exposed to on a daily basis. As a society, however, we can work to reduce the amount of pollution we produce. According to emerging data, exposure to pollution over time increases the risk of dementia.
• Diabetes: Previous studies have linked type 2 diabetes to an increased risk of dementia by as much as 60%.
• Alcohol frequency: Drinking alcohol, especially too much alcohol, can damage the brain. A 2023 study included over three million people in Korea and found that sustained heavy drinking increased the risk of dementia by 8%. Researchers noted that limiting alcohol consumption reduced the risk by 8%.

What differentiated this study from previous studies was the why factor. These factors are so dangerous to brain health because they target the brain’s weak spots. 

How Do Genetics Influence Cognitive Decline?

There have been some findings about the relationship between genetics and the way the brain ages. Most of this information is useful in research settings, and not in individuals. Certain genes, for example, code for immune and inflammatory recommendations to protect the most vulnerable parts of the brain that influence poor brain aging. Those genetic factors are also connected to some modifiable factors, so lifestyle improvements may help you overcome genetic predispositions to early brain aging. Such modifiable categories include blood pressure, body weight, smoking, depressive mood, inflammation, sleep, social patterns, physical activity, and education status. 

How To Protect The Brain And Prevent Dementia

Based on the findings in this study, the researchers encourage the following actionable recommendations to protect the most vulnerable parts of the brain:

• Invest in an air purifier: Although you cannot control the pollution outside the home, you can help keep the air inside the home as clean as possible. One of the best ways to do that is to invest in an air purifier. Just make sure that you get one with a HEPA filter because they are the best at removing particles from the air. 
• Increase your fiber intake: Researchers note that people who eat high-fiber diets are less likely to have type 2 diabetes. Fiber is a non-digestible carbohydrate that works to stabilize blood sugar and promote healthy digestion. Only 5% of American adults consume the recommended daily amount (RDA) of fiber. Women should consume between 21-28 grams per day, while men should consume 30-38 grams per day. Get more fiber by focusing on fibrous foods, such as lentils, avocados, beans, chia seeds, and other fruits and vegetables. 
• Limit your alcohol intake: Alcohol is a known toxin, especially in regards to cognitive health. You don’t have to completely avoid alcohol, but mindful consumption is best. Reserve a drink or two for special occasions and spend less time indulging just because.

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For many years, people have either suspected or known that health of the body is influenced by that of the mind. You may say, “My heart hurts,” after a breakup because the intense emotions cause you physical pain. On the other hand, a feeling of elation may boost energy levels and reduce your need for caffeine. 

The American Psychological Association (APA) states that emotions are subject to mental reactions that involve physical and behavioral responses. In simpler terms, your emotions can influence the body, mind, and even your actions. You experience a variety of emotions daily, so knowing what they are, why you feel them, and how they affect you can help you better understand how they influence your overall health. 

Types Of Emotions

Mental health experts suggest that emotions fall into two categories: basic emotions and complex emotions. Basic emotions are revealed by recognizable facial expressions and happen automatically. Such emotions include:

• Sadness
• Fear
• Surprise
• Joy
• Disgust
• Anger

Those emotions are intertwined with human behavior and present from birth. Complex emotions, on the other hand, are not universal and do not have such recognizable facial expressions associated with them. These complex emotions include:

• Envy
• Love
• Grief
• Gratitude
• Worry
• Pride
• Regret
• Embarrassment
• Jealousy

There are many more complex emotions that are not on the above list. The APA suggests that complex emotions are typically the result of two or more emotions. Hate, for example, could be a combination of jealousy, disgust, and anger. Once again, these complex emotions do not have the same facial tells as basic emotions. 

How Emotions Affect Your Physical Health

According to research, there is a link between positive emotions and physical health. In fact, people with a more positive outlook on life tend to have lower blood pressure and blood sugar levels. Additionally, they have a reduced risk of heart disease, but researchers don’t fully understand if positive emotions lead to better health or if being in good health contributes to positive emotions. For now, experts theorize that a combination of both factors are at play. 

Some evidence shows that experiencing positive emotions can affect recovery from an injury or sickness. One study found that having a positive outlook influenced how quickly participants got better, noting that positivity even impacted survival rates. Negative emotions, on the other hand, have an association with negative health issues or symptoms. People who cannot successfully manage emotions may live with stress, or have a higher likelihood of other health complications. 

How Emotions Affect Your Mental Health

When trying to assess how emotions affect your mental health, you have to first establish if the emotions are “bad” or negative. Negative emotions usually indicate a problem that requires your attention. If you struggle to manage those negative emotions, or simply attempt to ignore them when they arise, they can negatively affect your mental health. If you bottle these emotions up for too long, such as chronic anger, fear, or sadness, your risk of anxiety, depression, and substance abuse increases. 

If you are able to recognize negative emotions for what they are and learn to manage those feelings, you can move beyond them and develop resilience. Resilient people tend to move past negativity and usually have more positive emotions. In fact, they usually learn to find meaning in their life, even when it gets hard. That doesn’t mean they are free of negative emotions; rather, they recognize those feelings, deal with the issues, and do their best to change their outlook on life. 

Although research indicates a link between optimism and hope and better health, constant positive thinking can damage your mental health. There is such a thing as toxic positivity, which leads to unreal expectations and an inability to feel negative emotions. When you consider your emotions, aim to strike a balance between the positive and negative ones. Negative emotions serve their purpose as much as the positive ones do, but just remember that you have to be negative all the time. Just remember to feel emotions as they come and recognize why you’re feeling them!

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Halloween came and went, but the spooky season doesn’t die out quickly for everyone. People may want to leave decorations up, dreading the arrival of the merry, twinkling lights of the holiday season. Those same people may still want to watch horror movies, which are typically cheesy but provide the occasional jump scare. If you enjoy horror movies, health experts say that scaring yourself straight may come with some surprising mental health benefits. 

According to mental health experts, putting yourself in fear-inducing situations that don’t put you in danger can benefit you mentally. Haunted houses, scary video games, horror movies, etc. are terrifying for some and highly enjoyable for others. The psychology behind a person’s interest in all things horror is fascinating, though. In fact, watching horror movies goes much deeper than you might imagine. Here are a few reasons why watching scary movies may benefit your mental health. 

They Can Help You cope With Fear

By watching stressful or terrifying scenarios on screen, you may improve your ability to cope with similar situations in real life. A January 2021 study, for example, found that fans or horror films showed signs of more resilience and preparedness during the COVID-19 pandemic. People who preferred alien invasion or zombie movies did not seem as resilient or prepared as horror movie fans in that study. 

Psychologists note managing things in real life may become simpler after focusing on a horrific situation in a scary movie. Exposure-based treatment is nothing new, but it involves intentionally watching things that trigger phobias or trauma. When you repeatedly do this, you learn to tolerate the anxiety and respond more calmly when it actually happens. 

They May Teach You Something About Yourself

Seeing something horrific play out in a movie may give you empowering insight about who you are as a person. If you can sit through a scary movie without freaking out, you have learned to overcome your fears, according to a 2021 study. Even if you need to leave the room and turn on the lights when the movie gets too intense, you’ve learned something about yourself. This may help you realize how you might handle a real-life situation that evokes a similar reaction. Self-knowledge can be a great thing!

They Can Give You A Feel-Good Rush

When you see a blood-curdling scene on the screen, adrenaline floods your system, activating your fight-or-flight response. This rush can elevate your heart rate and cause your muscles to tense up, which is an exhilarating experience for some. Even though you know you’re scared, you are ultimately safe, according to 2020 research. The masked murderer may break into every house on the block in the movie, but you enjoy that panicky pit in your stomach. It is thrilling, not terrifying, because you know they aren’t coming for your house. Psychologists say that this is why many people feel a mood boost after watching horror movies. 

In closing, there is no evidence that confirms watching monsters or slashers on screen will have a negative effect on long-term health or mental health. For some people, though, horror movies can activate short-term anxiety. Watching a scary movie before bed may give you nightmares or make it more difficult to fall asleep. Lastly, watching horror movies on a regular basis may desensitize you to upsetting situations in real life. A study confirmed that people who frequently watched violence in movies experienced a rapid spike and drop in blood pressure when shown a violent video, suggesting a lower emotional reactivity to violence.

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A lot of people like to think they are much less sedentary than the rest of the population. Does this sound familiar, though? Wake up, drive to work in the car for a while, arrive at work, and sit at your desk for a while. Maybe you move to the conference room or walk to the coffee pot, followed by yawning your way through a meeting. You sit down while you eat your lunch and watch some reels or shorts mindlessly until you have to work again. 

At this point in time, you sit for another few hours until you get in your car to drive home. If you have the time, maybe you hit the gym before you go home to get your blood pumping. Upon arriving home, you prepare dinner, pop a squat, and eat dinner while binging your favorite show. Perhaps you spend the rest of the night on the couch before you hit the hay. Repeat the following day.

Researchers note that the average American spends more than 90% of their lifetime indoors, and 70% of the time awake while sitting down. The average day for most people in America is very sedentary, which many have been conditioned to accept as reality. Being sedentary can cause serious health problems, contributing to fatigue, stress, and even obesity and heart disease. 

The Dangers Of Being Sedentary

According to research, about one-third of the global population aged 15 years and older does not engage in regular physical activity. Among the American population, sedentary behavior is 7.7 hours, while sedentary behavior in Korea is 8.3 hours. The reason that this is dangerous is because the human body was designed to move, which is what humans did for thousands of years. Although most of the movement was for survival, people moved nonetheless.

As humans advanced, they remained active and in motion. For example, long days of farm work, walking into town for schools or supplies, and other factors involved movement. In the middle of the 20th century, however, technological advances and a rise in car culture began chipping away at physical activity. Not to mention, there was a job shift into labor that was less physically demanding. The World Health Organization (WHO) estimates that a lack of physical activity is linked with 3.2 million deaths per year. Let’s take a look at how a sedentary lifestyle can affect overall health. 

Reduced Circulation

When you sit down or remain stationary for long periods, blood circulation to the legs slows. This contributes to swollen ankles, general pain, swelling, and blood clots. Deep vein thrombosis is at the scarier end of the spectrum, which results when a blood clot forms in the legs. That clot can break free and obstruct other parts of the body, including the lungs. When you don’t sit for extended periods of time, though, you tend to experience better circulation. Researchers in the Netherlands, for example, determined that a long-term reduction in sedentary behavior improved peripheral vascular function and cerebral blood flow. 

Increased Cancer Risk

Hitting the gym on occasion may not be enough to counteract the effects of a sedentary lifestyle. All those hours you spend in a seated position may increase the risk of cancer according to a review that analyzed 43 studies. Researchers found that adjusting physical activity didn’t affect the link between sedentary lifestyle and cancer. Even 30 minutes in the gym are not enough to balance out hours of sitting. The important factor is to reduce time spent in a seated position. Secure time for physical activity and make sure that some of that activity is high-intensity. If you aren’t standing yet while reading this, it’s time to get up!

Heart Disease

When you sit for too long, your muscles don’t burn as much fat as they could be burning. Your blood also flows through the body at a slower place, which gives fatty acids a better chance at clogging the heart. That can increase the risk of coronary heart disease. In fact, one study found that people who spent more time sitting down were more likely to have the same type of cardiovascular disease. Another study found that long-term sedentary behavior increased the risk of cardiovascular disease in healthy adults.

Fuzzy Thinking

The funny thing is that sitting down to work can actually make it more difficult to concentrate. When the body is still, less blood pumps throughout the body, including the brain. Not only does that slow cognitive functions, but it also leads to brain fog. A 2023 research study found that older adults who spent more time in sedentary behaviors had increased markers of all-cause dementia. Meanwhile, regular exercise can help improve brain performance!

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Coffee, tea, soda, and energy drinks are the most commonly consumed caffeinated beverages. Caffeine is a substance that can help boost your mental and physical performance, in addition to your mood and metabolism. Studies suggest that caffeine is safe for people to consume in low-to-moderate amounts, but seldom do people do that. In fact, most people consume caffeine in excess, which causes some unwanted and dangerous side effects. 

According to research, your genes may influence your caffeine tolerance. Some people seem to consume much more caffeine than others without experiencing negative side effects. On the other end of the spectrum, individuals who are not used to caffeine can experience negative side effects after a moderate dose. If you feel that caffeine is a problem in your life and your health isn’t thriving, you may need to lower the amount you consume. Keep an eye out for these side effects that result from drinking too much caffeine. 

Digestive Issues

It is very common for people to drink a morning cup of coffee to encourage a bowel movement. Coffee has laxative properties because it causes the body to release gastrin, a hormone that accelerates activity in the colon. It’s not surprising, then, that high amounts of caffeine can lead to loose stools or diarrhea. Some studies suggest that caffeinated beverages, especially coffee, may also worsen acid reflux in certain people. If you suffer from digestive issues, consider cutting back on the amount of coffee you drink, or switch to tea to see if that helps your situation. 

Addiction

It’s important to note that caffeine does not cause classic addiction the way that cocaine and amphetamines do. That said, caffeine does trigger certain brain chemicals similarly to those drugs. The reality is that chronic caffeine consumption can potentially lead to a psychological or physical dependency. One study surveyed 213 caffeine users, who completed questionnaires after 16 hours without caffeine. Daily users experienced an increase in headaches, fatigue, and other withdrawal symptoms, in addition to strong caffeine cravings. Although caffeine does not cause true addiction, regular caffeine consumption can make you dependent on its effects. 

Muscle Breakdown

Rhabdomyolysis is a serious condition that’s characterized by damaged muscle fibers entering the bloodstream. That can ultimately lead to kidney failure and other serious health complications. Trauma, drug abuse, muscle strain, infection, and bites from poisonous insects or snakes can cause rhabdomyolysis. Although it’s relatively rare, a few reports of rhabdomyolysis have been related to excessive caffeine intake. One woman developed nausea, vomiting, and dark urine after drinking 32 ounces of coffee containing 565 milligrams of caffeine. She recovered after receiving fluids and medication. To reduce the risk of rhabdomyolysis, aim to keep your caffeine intake to less than 400 milligrams per day. 

Insomnia

Most people consume caffeinated beverages to stay awake, but too much caffeine can make it difficult to get restorative sleep. Studies have found that consuming large amounts of caffeine increases the amount of time it takes to fall asleep. Additionally, consuming a lot of caffeine can reduce total sleeping time, especially in the elderly. You may not realize how much caffeine is interfering with your sleep, especially if you are not aware or honest with how much you consume. An energy drink, for example, can contain up to 350 milligrams of caffeine.

Depending on the time at which you drink that beverage, you may still have caffeine in your system when trying to fall asleep. Caffeine remains in your system for about five hours, but it can remain in there for up to nine hours. One study investigated how caffeine indigestion affects sleep. Researchers gave 12 healthy adults 400 milligrams of caffeine either six hours before bedtime, three hours before bedtime, or immediately before bedtime. The time it took to fall asleep and the amount of time they spent awake at night increased for all three groups.

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With the holidays on the horizon, many people start setting plans in stone. Where will the big feast take place? Which holiday parties will you attend and which ones will you avoid? Who needs a gift and who doesn’t? More questions like these start to build up and can easily cause anxiety and stress. And although many people associate stress and panic with this time of year, it doesn’t have to be that way. 

No matter how busy or hectic your schedule is, there is always time for relaxation. Taking a 10-minute nap on your lunch break, listening to a podcast outside in the sun, stretching before bed, or doing yoga can help you unwind. Not every technique to promote anxiety relief involves sleep. In fact, there are many practices you can do while awake that help the body release tension. Read on to learn about our top three favorite practices for emotional release and anxiety relief. 

Progressive Muscle Relaxation

Progressive muscle relaxation is a well-known deep relaxation technique, helping your muscles to relax by alternating between tension and relaxation. During this practice, you focus on each of the body’s major muscle groups, acknowledging where tension resides. Besides relaxation, another benefit of this practice is that you become more present and aware of how your muscles feel when you tighten and relax them. 

To begin progressive muscle relaxation, lie down or sit comfortably and begin with a few slow, deep breaths. Allow your body to relax and then you can start tightening or creating tension in your toes for about five seconds. Release the tension and watch your toes relax. Focus on the sensations you experience as you tighten and relax your muscles. Work your way up your body, repeating the process for each of the major muscle groups. For your arms, begin with your hands, clenching your fists and then releasing. For your abdomen, pull your abdominals toward your spine, tighten, and then release as you breathe out. Even frown or pull your eyebrows together and then release in your face. 

Find A Silver Lining In Things That Challenged You

Everyone is familiar with the saying, “Everything happens for a reason.” Many people do believe this sentiment, but when painful experiences or unfortunate happenings take place, they forget that message. It’s always easier to see how things benefited you in hindsight, for example, being single at that point in time led you to meet a very special person. Perhaps losing a job was tragic in the moment, but it led to something more fulfilling and financially rewarding. 

At this time, take a moment to reflect on some painful things that you experience in your life. Identify how those experiences benefitted you, or what you learned from those moments. This is a great exercise that can help you release tension that you’ve held on since those unfortunate moments. Recognize that things happen for a reason and that you moved forward to become the amazing person you are today. 

Release Writing

Have you ever written your thoughts or feelings down in a journal? It’s quite liberating and many therapists encourage clients to take part in this exercise. Release writing differs from regular journaling in that the main goal is to simply write without stopping. The writing may not make sense, as it is a fast-paced stream of consciousness process. You dump all your thoughts and emotions onto the page, holding absolutely nothing back. 

When you bottle things up and neglect them, a common result is anxiety or general tension. You need to release that negative energy to avoid unexplained outbursts of irritability or anger. Release writing is something you can try whenever you feel tension building inside you. Let it out onto the page and don’t try to analyze, judge, or interpret what you wrote. In fact, don’t even read what you wrote. Write, release, and repeat!

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