Mindfulness and Breathing Exercises

Mindfulness involves being present in the moment and fully engaging with your surroundings. Simple mindfulness practices can reduce anxiety by helping you focus on the now rather than worrying about the future or dwelling on the past. 

Try starting your day with a few minutes of mindful breathing. Sit comfortably, close your eyes, and take slow, deep breaths. Focus on the sensation of the air entering and leaving your lungs. Repeat this exercise throughout the day whenever you feel your anxiety levels rising.

Breathing exercises are another powerful tool in managing anxiety. Techniques such as the 4-7-8 method, where you inhale for four seconds, hold for seven, and exhale for eight, can quickly calm your nervous system. Incorporating these practices into your daily routine can help you stay grounded and reduce the physical symptoms of anxiety—shaking, perspiring, and stomach churning.

Daily Physical Activity

Regular physical activity is a proven way to reduce anxiety and stress. Engaging in exercise releases endorphins, which are natural mood lifters. You don’t need to hit the gym for hours; even a short walk in your neighborhood can make a big difference.

The key here is consistency. 

Find a physical activity you enjoy, whether it’s yoga, dancing, or a quick jog around the block, and make it a part of your daily routine. The connection between anxiety, depression, and other mood disorders often highlights the importance of physical activity in maintaining mental health. By staying active, you improve your physical health and enhance your mental well-being.

Nutrition and Hydration

What you eat and drink can have a profound impact on your anxiety levels. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can stabilize your mood and energy levels. Avoid excessive caffeine and sugar, which can trigger anxiety symptoms. Instead, choose foods that promote calmness, like leafy greens, nuts, and seeds. 

Staying hydrated is equally important. Dehydration can affect your mood and increase feelings of anxiety. Make it a habit to drink water regularly throughout the day. Incorporating these nutritional practices can help you manage your anxiety more effectively.

The Power of Routine and Sleep

A consistent daily routine can provide a sense of stability and predictability, which is crucial for those who suffer from anxiety. Establishing a morning routine that includes mindfulness, physical activity, and a nutritious breakfast sets a positive tone for the day. Likewise, an evening routine that promotes relaxation can improve your sleep quality. 

Poor sleep can contribute to higher anxiety levels, so prioritizing good sleep hygiene is essential. Aim for seven to nine hours of sleep each night. Create a calming bedtime ritual, such as reading a book, taking a warm bath, or practicing gentle stretches. By maintaining a consistent routine and prioritizing sleep, you can significantly reduce your anxiety.

These are just a few simple things you can do daily if you suffer from anxiety. Remember, small changes can lead to significant improvements. 

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CBD oil and many Hemp products have taken the world by storm, and as a result there are many interesting and useful products on the market.

What is CBD oil and what are some of its benefits? Some time ago when I heard the term ‘CBD oil’ I immediately thought of cannabis or weed, and that it just induces the same high or effects that they would. I was quite mistaken – while CBD oil is derived from hemp seed oil, it contains no THC.

CBD Oil supposedly has a range of health benefits including potential anti-anxiety, pain relief, and sleep-promoting benefits, and contains no THC (the psychoactive compound that produces a high). Taking CBD Oil therefore won’t give you a high.

CBD Oil is a general health supplement. Research into its beneficial properties focuses on its potential anti-anxiety, pain relief, and sleep-aid properties. Credé CBD oils are manufactured in South Africa, in a GMP certified pharmaceutical environment. All the products in the Credé range comply with the latest guidelines on CBD manufacturing and marketing, as set out by the South African Health Products Regulatory Authority (SAHPRA), and batches of CBD oil are tested by an accredited South African laboratory.

This means that products made from Hemp CBD don’t make you high, but offer numerous therapeutic benefits to humans and other mammals.

While there are some studies that have been done, there are not many because of the obvious reasons surrounding the laws on CBD oil (that have changed, thus being able to sell the oils now), but many people have spoken of the positive effects that they have experienced while using the oil.  

The CBD itself is shelf-stable and does not need to be refrigerated. While not necessary, refrigeration may help extend the shelf-life of the cold-pressed hemp oil.

Cannabidiol (CBD) is a phytocannibinoid found extensively in the plant material of the cannabis plant. It is extracted from the stems and leaves of the hemp plant through CO2 (carbon dioxide) extraction, and isolated from other cannabinoids (such as THC) to ensure a 99.9% purity. The CBD isolate is then carefully introduced to a hemp seed carrier oil.

Credé Natural Oils 100mg CBD oil

I was fortunate enough to be able to try the 100mg CBD oil from Crede Oils for a month and document some of my findings. 

Credé Natural Oils is a proudly South African manufacturer of a range of market-leading health food products, including the Credé Natural Oils range of cold-pressed and organic oils and the OhMega range of nuts and nut butters. The company was founded by Jutta and Helfried Credé, a German couple who moved to South Africa in the early 1980’s with their seven children. 

As the business grew, the family converted an unused guest cottage in their back garden into an oil press and bottling site, and the seven children grew up pressing oil alongside their homework, on weekends and during school holidays. 

Pros of the CBD Oil

To start off, I think it is worth noting that CBD oils do not act right off the bat. It does take a few days for your body to ‘get used‘ to it and for it to start to feel the effects, this also differs from person to person. The oil is also not a miracle worker, so try not to go into it thinking it will solve all your sleep or anxiety problems and you will be rid of all anxiety for instance. It will take some of the edge off, which will still be quite helpful.

I thought I would briefly focus on 3 main aspects:

• Sleep. Lately I have been having a hard time having deep quality sleep. I do not have such a problem falling off to sleep, but I tend to wake up far earlier than I should or not sleep as well as I should throughout the night. While using the oil, I did feel a bit of a change in terms of the quality of the sleep for sure. In terms of consistency, there were still a few nights where my sleep was not as deep but overall there was quite a noticeable difference.  
• Anxiety/stress. In terms of anxiety or stress, (you know, where your mind works against you and overthinks things!), I did feel a difference when taking the CBD oil, though I felt that the timing of when to take it was quite important, and played quite a big role in terms of me feeling any effects (more on that below). It does induce a sort of slight calming effect on you, so I can see how this would certainly help with anxiety and stress.
• Recovery. I cannot really say if I felt a huge difference in terms of muscle recovery (independent from the deeper sleep) but I feel I need to use it for a longer period of time, while also being dependent on the training I would be doing.

As I said above, I felt that the timing of when to take the CBD oil was quite important for me. I was taking 2 1ml drops twice a day and I played around with a few times such as having the first drop mid morning and then the second one mid afternoon/evening. With this scenario I didn’t really feel the effects. I then tried having the first drop first thing as I wake up and then again right before bed. I tend to feel more anxious early in the morning (weird I know), so when I took it at these times, I could certainly feel more of the effects.

Cons of the CBD oil

I cannot really say that there are any negatives or cons to taking the CBD oil. Something to be aware of, is that everyone reacts differently, so while you may experience tremendous benefits, someone else may experience much milder effects. This all depends on how your body adapts and reacts to the oil. There are various strength sizes, so you may need to see which size is best for you and will work better for you.

Pricing and Orders

Crede Oils supply CBD oil in the following pack, and strength sizes:

1. 30ml and 100mg CBD
2. 30ml and 300mg CBD
3. 30ml and 600mg CBD

The prices range from 159.99, 319.95 and 399.95 on special at the moment! Normal prices range from 199.95, 399.95 and 499.95.

Check out their website for more, as well as for a whole range of other products such as various nut butters, flours and other oils!

All orders can be done online via their website and shipping is around +-R100 for orders under R400.

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Pain-causing inflammatory conditions and diseases like cancer, arthritis, joint complications, kidney problems, and many other complications are now being treated with THC and CBD, as well as some other forms of mental complications like insomnia, anxiety, and depression.

But what is THC, in reality? What’s its familiarity with CBD, and how do both work in the body to bring these supposed benefits that medical cannabis and the hemp plant can bring? What are the differences between CBD and THC?

Let’s Begin By Talking About Medical Cannabis

Medical cannabis has been present in human history ever since ancient times, but it was introduced to western medicine around the 1800s. It was often used to reduce inflammation, alleviate pain, remove stress, help people with insomnia, and relax those who suffered from heavy cases of anxiety.

Other people used it for creative purposes since a lot of artists tend to engage in consuming marijuana for the sake of creating new pieces of art, even in modern days. Although the science of being more focused (or creative) when high is still in doubt, the fact that our perspective of emotions, feelings, and senses can be altered when we are intoxicated by cannabis and marijuana, thus, opening the door to new forms of currents of thought.

Cannabis was often consumed through smoking, but it can also be consumed through edibles, and some people even used it to infuse wine or beverages, which could also lead to the same effect.

Cannabis and THC

The reason behind cannabis working like this is because of a very specific compound known as THC, which is the psychoactive compound getting people high whenever they consume any cannabis-related product. This compound, also known as Tetrahydrocannabidiol, targets our endocannabinoid system (also known as ECS) which is a rather new and emerging topic in the world of medicine.

This endocannabinoid system is in charge of a group of cannabinoid receptors found in our brains and nervous systems, and it might be, directly or indirectly, related to several functions of our body, including memory, appetite, stress responses, sleep quality, pain senses and our sense of movement and balance.

Now, cannabis can actually toy with this system made out of neuronal receptors, and this can affect all the functions I mentioned previously, as well as slightly (depending on the amount consumed) distort our five senses and our perspective of our surroundings.

The Hemp Plant and Cannabidiol

Because of THC, a lot of people are wary of using marijuana and cannabis as a method of treatment or therapy, but here’s where cannabidiol (Mostly known as CBD) enters the play. Cannabidiol is the second most present compound in cannabis, and it is actually able to deliver the same benefits as THC, but with a really big difference: it doesn’t get people high.

This is because most CBD-based products are produced from the hemp plant, a plant that is well known for containing really low levels of THC, enough for it to be harmless. In fact, a regulation law makes it impossible for a CBD product to be legal without containing 0.3% of THC or less.

This is really important for people who want to try this alternative form of therapy, but it is even more important for pets, considering that THC is actually toxic for them because of how sharp their endocannabinoid systems are.

That is the reason why there are now more products aimed towards pets and for humans, made out of CBD, because it has become a more accessible alternative for both. You can even find different forms of these products like edibles, and you can check here for more information in case you are interested.

The Little Difference Between CBD Oil, Edibles, and Smoking

Now, a lot of people might be wondering: what is the difference between oil and edibles when it comes to cannabidiol, and how smoking cannabis is different from both? Well, the answer is simple: Edibles take longer to kick in and might provide a more durable, yet weaker effect in comparison to how smoking works, which tends to kick in really fast and provide a rather strong effect.

Now, with oil being the most common form of cannabidiol products found out there, knowing how to use it is important because you’ll have to properly measure your dosage until you find the right one for you. Oil is much easier if you want to consume a precise amount, but edibles are much easier to manage, especially for pets.

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THC comes from the leaves and flowers of the cannabis species known as marijuana and has long been classified as illegal in many countries due to its psychoactive properties. On the other hand, CBD used by Alpha CBD is extracted from another type of cannabis plant known as hemp. This is because molecular CBD is the same whether it is sourced from hemp or from marijuana. However, hemp CBD products usually contain low traces (or zero) % THC and has no psychoactive effects.

This means that products made from Hemp CBD don’t make you high, as well as offer numerous therapeutic benefits to humans and other mammals.

While there are some studies that have been done, there are not many because of the obvious reasons surrounding the laws on CBD oil (that have changed, thus being able to sell the oils now), but many people have spoken of the positive effects that they have experienced while using the oil.  

To find out more, I would strongly advise reading up on the benefits and the effects of the CBD oil on the Alpha CBD blog as they cover a whole range of questions and provide pertinent information on it, and how it works with the endocannabinoid system.

Alpha CBD has a perfect concentration of 600mg of 99% pure hemp CBD in each 30ml bottle. Alpha CBD Drops contain a specially formulated balance of CBD, organically grown hemp seed oil and refined coconut oil, known as MCT oil. This product combines the benefits of pure hemp CBD with essential oils and natural extracts. What’s more, it is easy to use as each bottle includes a dropper which contains up to 1ml and 20mg of hemp CBD oil.

• 0% THC and therefore non-psychoactive
• Blended with natural essential oils and herbs
• 100% plant-based
• High in Omega 6 and Omega 9
• 600mg hemp CBD
• 30ml (1ml and 20mg of 99% pure hemp CBD per dropper)
• Can be used topically
• Ingredients: hemp-derived CBD extract, organically grown hemp seed oil, fractionated coconut oil (MCT) and stevia to sweeten the taste

Pros of the CBD Oil

I noticed differences in 2 main aspects:

• Sleep. From the first time I used the oil. I did feel like I had a deeper sleep. In terms of consistency, there were still a few nights where my sleep was not as deep/good but overall there was quite a noticeable difference.  
• Anxiety/stress. In terms of anxiety where my mind overthinks things and runs ahead of myself, I did feel a difference with this. I felt a lot calmer after taking the CBD oil, was able to ‘just be‘ without having hundreds of thoughts taking over and could process things better. So if anxiety is a big thing for you, I would recommend trying this and seeing for yourself if it helps.

I cannot really say if I felt a huge difference in terms of muscle recovery (independent from the deeper sleep) but I could need to use it for a more prolonged period.

Cons of the CBD oil

For me, I seem to feel slightly nauseous sometimes, just after taking the CDB oil. This doesn’t last long and within a few minutes it subsides. I have the same feeling when drinking hemp protein powders, so perhaps it is just my body reacting to something in it, I’m not entirely sure.

The CBD Pain Freeze gel

The pain freeze gel works quite well, and it is great that all the ingredients in it are more natural based ingredients such as Menthol, Eucalyptus, Peppermint, Arnica oil and more. When you apply it you feel a cool tingling sensation (hence the term freeze gel). The gel helps with muscle pain and inflammation, and does get to work almost instantly upon application.

There is a whole lot more information on the Alpha CBD website about the products so I would recommend reading it all to get a good idea and understanding of the products and what they are useful for.

Some of the positives of the gel include:

• Almost instant pain relief
• Cooling effect
• Blended with natural essential oils & herbs
• 100% plant-based
• For almost any kind of pain
• Tested 2 times before we package it
• Manufactured in Pharma Labs (GMP and ISO Certified)
• Non GMO
• Vegan and Vegetarian friendly

Pricing and Orders

There are various sizing options and quantities but the CBD oil costs R599 (30 ml, 600 mg), while the CBD Pain freeze gel costs R149 for the 50 ml and R288 for the 100 ml bottle. The 30 ml Cbd oil will last you a month taking 1 ml a day.

On their website Alpha CBD do offer various combo deals that you can look at depending on what you want to get. They have also introduced a new skin care range. 

All orders can be done online via their website and shipping is around +-R99. I chatted to Bruce, who is the owner of the brand. He was incredibly helpful and ready to assist me in any way that he could as well as to provide me with any information I needed on the products.

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What Is Exposure Therapy?

Exposure therapy is a form of behavioral therapy that aims to inure people with anxiety or fears about a particular action or situation by putting them in controlled instances of that situation. Exposure therapy is commonly part of treatment for varying types of disorders relative to anxiety, such as phobias and obsessive-compulsive disorder.

During exposure therapy, people have to “face their fears,” although it’s not as harsh as that might sound. For example, someone who has anxiety relative to snakes would be exposed to pictures of snakes, snakes behind glass at the zoo, or even a snake being held by another person. The principles behind daily exposure therapy make it logical for use in binge eating disorder treatment since BED is often anxiety-driven.

So How Does Exposure Therapy Work During Binge Eating Disorder Recovery?

Daily exposure can help people during binge eating disorder therapy because it addresses one of the more common causative factors behind binge eating disorder: anxiety. BED sufferers often have their binge eating episodes in private, and feel guilt or shame about their disordered behaviors. Through daily exposure therapy, people with BED can slowly and carefully get exposure to the things that they feel anxious about.

For example, someone who binged specifically on a certain type of food may be exposed to that food regularly in a controlled situation. They, with the help of a trained therapist, talk through what they were feeling throughout the exposure. Certain situations and actions are also addressed in this type of therapy – it can be used to help with other anxiety-driven behaviors, such as eating alone, practicing certain eating-related rituals, and more. 

Self-Understanding and Graded Exposure Therapy

Exposure therapy can be implemented using a variety of therapeutic techniques. One of those variations is graded exposure therapy. Graded exposure therapy requires the client to make a list of the things that cause anxiety from least frightening to most. Reviewing the list, the therapist will start with exposure to the things that would be easiest to work through according to the list the client made.

A typical list for a BED patient might include things like:

1. Fear of eating in the presence of others. 
2. Fear of foods that contain high-fat content. 
3. Fear of not being able to stop eating when more food is present. 

During graded exposure therapy for BED in a binge eating disorder treatment setting, the therapist will start with the least feared item. In this case, they may have the client eat a small amount with the therapist present. Then they might move on to eating a full meal, then onto a group meal, and so on. Once the client is comfortable eating in the presence of others, the therapist will work on providing those triggering foods in with the meal. Each source of anxiety can be systematically addressed in this fashion.

Overall, exposure therapy can be a highly effective way to help people during binge eating disorder therapy. If you would like to know more about the different types of therapy used in binge eating disorder treatment programs, reach out to your doctor or an accredited eating disorder treatment center for more information.  

 Photo credits:

• Sammie Vasquez
• Tim Trad
• Scott Webb on Unsplash

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