Prof. Dr. Altaf Hossain Sarker
Anxiety and worry are pervasive issues that affect people worldwide, including in Bangladesh, where approximately 5 million people suffer from these conditions. This mental health challenge can disrupt daily activities and well-being. Let’s explore the symptoms, risks, and ways to manage anxiety and worry effectively.
Understanding Anxiety
Anxiety is a natural response to perceived danger or stress, often involving physiological reactions like increased heart rate, sweating, and elevated adrenaline levels. This “fight or flight” response is designed to prepare the body to deal with threats. However, when anxiety becomes prolonged or excessive, it can develop into an anxiety disorder, impacting normal life and mental health.
Symptoms of Anxiety
-Emotional Symptoms: Worry, fear, panic attacks.
– Physical Symptoms: Chest pain, shortness of breath, headaches, insomnia, irregular heartbeat, involuntary movements.
-Behavioral Symptoms: Restlessness, irritability.
Risk Factors
-Gender: Women are more likely to suffer from anxiety compared to men.
-Personality: Individuals prone to anxiety are more susceptible.
-Life Events: Family crises, financial issues, and other significant stressors can trigger or exacerbate anxiety.
Managing Anxiety
1. Stay Busy: Avoid idleness and engage in activities that keep you occupied. This helps to shift focus away from stressors.
2. Maintain Balance: Ensure a balance between time and effort in daily activities. This helps manage stress levels.
3. Address Problems: Don’t avoid issues; find solutions. Problem-solving can reduce feelings of helplessness.
4. Control Emotions: Practice emotional regulation techniques to handle stress better.
5. Exercise Regularly: Exercise is an effective remedy for anxiety. It enhances memory, reduces negative thoughts, and boosts mood. Regular physical activity helps to alleviate anxiety and depression.
6. Relaxation Techniques: Incorporate relaxation exercises such as deep breathing, progressive muscle relaxation, or meditation into your routine to reduce anxiety.
7. Avoid Substances: Refrain from alcohol and drug use, which can exacerbate anxiety. Avoid smoking, which can also worsen anxiety symptoms.
8. Stay Hydrated: Drink plenty of water to maintain overall health and well-being.
Professional Help
If anxiety persists or severely affects your life, consulting a mental health professional is crucial. Physiotherapy and therapeutic exercises can be beneficial. A specialist can provide tailored advice and treatment options to manage and reduce anxiety effectively.
Summary
– Exercise: Regular exercise is a key component in managing anxiety and boosting overall mental health.
– Balanced Life: Maintain a balance between work and personal life, and engage in problem-solving.
– Healthy Habits: Avoid harmful substances and stay hydrated.
– Seek Help: Consult mental health professionals for persistent or severe anxiety.
5. Causes and Remedies for Lower Back Pain
According to a survey by the Centers for Disease Control, 1.5 billion people suffer from chronic pain, with 77% of these individuals experiencing depression. Additionally, 20% of people are unable to sleep at night due to pain, and 51% have no control over their pain. Among chronic pain conditions, lower back pain is one of the most common and problematic. Researchers indicate that lower back pain is now a leading reason people visit doctors, with approximately 80% of individuals experiencing it at some point in their lives. The impact of lower back pain is significant, leading to increased absenteeism at work and resulting in billions of dollars in economic losses each year.
Case Study: Mr. Junayed Chowdhury, 34 years old from Narayanganj, weighs 86 kg and works as a businessman. He has been suffering from lower back pain for the past three years, with severe pain worsening over the last 12 days. An MRI report shows L4-L5 disc herniation.
Treatment
1. Assessment: The first step in treatment is to thoroughly understand the history of the lower back pain and conduct a detailed assessment. The pain could be due to various structural issues, including muscle, tendon, ligament, capsule, disc, nerve, or vascular problems. Specific tests should be conducted to identify any muscle weaknesses, iliac slippage, or posture issues.
2. Diagnosis: Conduct physical assessments to evaluate pain characteristics, such as whether the pain radiates to the right side or down the right leg, and if activities like coughing or moving the legs cause discomfort. Additional neurological and laboratory tests might be needed to determine the underlying structural issues.
3. Treatment Plan: Based on the assessment, a tailored treatment plan should be created. Consulting with an experienced musculoskeletal specialist is essential for accurate diagnosis and treatment.
Dietary Recommendations:
1. Foods for Pain Relief: Consume foods known to help alleviate pain, such as honey (mixed with vinegar for topical application), dates, black cumin, olive oil, and watermelon. Include whole wheat bread and red rice in your diet, drink plenty of water, and avoid eating beef, goat, or buffalo meat.
2. Additional Tips: Get 30 minutes of sunlight daily, avoid smoking, and maintain a balanced diet. Regular exercise is crucial for pain management and prevention.
Exercise
1. Importance of Exercise: Regular exercise improves bone density and helps prevent joint-related issues. Research indicates that individuals over 60 who exercise regularly for 30 minutes, five days a week, spend significantly less on healthcare. Exercise also reduces depression and promotes mental well-being.
2. Recommended Exercises: Engaging in specific exercises designed for lower back pain can significantly reduce discomfort. Consult with a physiotherapist to develop an appropriate exercise routine.
Conclusion: Physiotherapy and regular exercise are key components in managing and alleviating lower back pain. Proper physiotherapy offers a side-effect-free, effective treatment approach. Don’t remain trapped in a painful existence—seek proper physiotherapy treatment, engage in regular exercise, and enjoy a pain-free, healthy life.
Prof. Dr. Altaf Hossain Sarker, Freedom Fighter
BSPT, MPT, BPEd, MPEd, SRPT, Ph.D. (Fellow) Musculoskeletal Disorders Specialist (Clinician, Teacher & Researcher), Physiotherapist Since 1979
Professor
Dhaka College of Physiotherapy
Jessore University of Science and Technology (Adjunct)
Open University of Bangladesh (Adjunct)