mental health

Anger: Causes and Effects of this Powerful Emotion

Reading Time: 7 minutes Anger: Causes and Effects of this Powerful Emotion Everyone experiences anger at some point. Various factors can contribute to the emotion of anger. It can be triggered in many situations, We feel angry – if we are scared if someone has wronged us if we feel helpless if we see something wrong happening if we feel frustrated and unable to handle a situation if we interpret things inappropriately if we keep harping about some past event if someone has not followed instructions if someone has hurt or disrespected us if we have family issues/ health issues/financial issues or stress. Underlying disorders such as depression or alcoholism can also be potential triggers for anger. The Bible says that “Anger is like a consuming fire, if not controlled it can cause irreparable destruction”. Deuteronomy 32:22 Understanding the Multifaceted Nature of Anger Anger involves a complex emotional response with both physiological and psychological components. It’s essential to acknowledge that anger, as an emotion, is a normal and often healthy reaction to specific situations. However, it becomes problematic when individuals do not manage or express it appropriately. Channels for Expressing Anger: Anger can be directed towards (i) rectifying a situation or (ii) causing harm to others. Physical Effects of Anger: Anger has varied effects on our body such as Flared nostrils, lowered brows, thinned lips, churning of the stomach, tightness of the chest, increased heartbeats, rise in systolic blood pressure, weakening of legs, tense muscles, sweating, feeling hot and sweaty, urgent bowel movement, teary eyes, shivering limbs, grinding teeth, dizziness, migraines, gastrointestinal flareups, eye-strain etc. Anger and Mental Health: It is also associated with a few mental health conditions like antisocial personality disorder/depression among others, however, anger, as a whole, is not classified as a mental disorder. It is also associated with resentment and irritability. Impaired Mental Functions due to Anger: It also limits our mental functions like memory, judgement, evaluation, reasoning, decision-making, practicality and comprehension. We should never make any decisions if we are angry as they turn out to be the worst ones ever! “Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured” Mark Twain Understanding and Managing Different Types of Anger: Strategies for Effective Anger Management There are various types of anger. Yes, you read it right! Who knew that anger also has classifications ?? The following are the various classes of anger and how to manage the issues: Assertive anger: A form of constructive anger, it aids in addressing the underlying issue without crossing boundaries or the rights of others. The Management tactic of this type of anger is justified and it helps to overcome fear, fight injustice, and achieve desired outcomes. Behavioural anger: A form of impulsive anger in which we react physically – that makes us want to throw things, punch pillows, break crockery, bang doors etc. and which is very unpredictable thereby destroying interpersonal relationships. To manage it, the best approach is to walk away from the situation and tell yourself to “Relax”, “Keep calm”, take deep breaths until you are calmer re-assess the situation and sort it out peacefully. Chronic anger: A form of anger directed at ourselves a feeling of resentment towards others/the whole world and a feeling of frustration owing to certain circumstances adversely affecting our well-being. The Management tactic is to take time to understand the reason for your inner turmoil and forgive yourself and others for any past deeds as forgiveness is empowering and powerful which resolves persisting hurt and frustration. Judgmental anger: A form of anger which is a reaction to perceived injustices or shortcomings in others. The management tactic involves understanding the other person’s perspective and finding solutions.  This helps to face the problem without acting superior and discrediting the other person. Overwhelmed anger: A form of anger in which frustration coupled with hopelessness evolves uncontrollably when things are out of our control. This happens when we try to “bite off more than we can chew” i.e. take on entire responsibility/do too much even though it is out of our limits, and then find that we are unable to cope with the same. The tactic is to ask for help, support or delegate some of the responsibilities, to get a part of the load off your shoulders so that you can be in control of the situation. Passive-aggressive anger: A form of anger that is avoidant, where confrontation is avoided and frustration is repressed, leading to sarcasm, pointed silence or veiled mockery.  The best approach to manage this type of anger is to ask yourself the question “what if” in the given situation thereby making you face your frustration confidently and resolve the issue without suppressing your feelings/emotions. Retaliatory anger: A form of anger in which we instinctively or impulsively respond to the situation. This is best managed by stopping, pausing and thinking whether this extreme reaction is required. Will this improve the situation? Will this worsen the situation? Will this improve or hamper relations? What is the benefit of this reaction? If “No” is the answer to all these questions, then anger is not required. You need to stop yourself and avoid the continuing thought of revenge. Self–abusive anger: A form of anger leading to negative self-talk, self-harm, substance abuse, unmindful eating and an increasing sense of alienation where you vent your anger to all around you, to hide your feeling of low self-worth/low self-esteem. Management tactic: The key is to identify the thoughts or behavioural patterns that need to be changed, understand their consequences and replace them with positive thoughts. This is called the Cognitive Reframing/Restructuring Technique. Mindfulness meditation is another way to curb negative emotions. Verbal anger: A form of anger leading to emotional, psychological abuse aimed at hurting the target of our anger. This can be managed by practising delayed impulses, taking a breath before responding and replacing verbal abuse with assertive communication. Volatile anger: An impulsive form of

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Biotin: Understanding Its Importance for Health and Well-Being

Reading Time: 5 minutes Biotin: Understanding Its Importance for Health and Well-Being The vitamin biotin, commonly referred to as vitamin B7 or vitamin H, is a water-soluble vitamin. The name “vitamin H” originates from the German words ‘Haar and Haut,’ which means hair and skin, highlighting its significance for these aspects of health. Biotin naturally occurs in various food items such as eggs, nuts and certain vegetables. It’s also commonly included in dietary supplements, often marketed for its potential benefits in promoting healthy hair and skin, as well as supporting overall well-being.   The role of Biotin in our body:  Biotin plays a vital role in the metabolism of fats, carbohydrates, proteins, etc. It helps convert these macronutrients into energy that the body can use. Also, biotin is responsible for maintaining cardiovascular health, and proper nerve functioning.  Biotin is often associated with promoting the health of hair, nails, and skin. It is a common ingredient in many beauty supplements.  Biotin is essential in the regulation of genes (as it modifies the activities of transcription factors), histone modifications, and cell signalling.  Biotin is considered to be important in breaking down macronutrients, it is involved in processes such as the synthesis of fatty acids, breakdown of amino acids, and glucogenesis.  Apart from this, biotin plays a key role in lactation, pregnancy, and regulation of blood sugar levels in type 2 diabetic patients. Sources of Biotin: Biotin is present in a variety of plant and animal-based food items, some of which include:  Eggs: The egg yolk is particularly renowned for its high biotin content. However, it’s advisable to cook them as avidin in raw egg whites can interfere with biotin absorption. Spinach: Spinach is not only a good source of biotin but also offers a variety of other vitamins (such as Vitamin A, C, and Folic acid) and minerals (such as Iron, Calcium, and potassium).  Sweet potatoes: Rich in antioxidants, fibre, vitamins, and minerals, sweet potatoes are a nutritious source of biotin Avocados: These are high in biotin and provide vitamin E, which is beneficial for skin and hair health. Organ meats: The liver, particularly chicken liver, is a potent source of biotin. Just 3 ounces of cooked chicken liver can provide a significant amount of biotin. Nuts: Nuts, such as almonds, peanuts, and walnuts, contain biotin and can be included in your diet. Along with these some other food items such as mushrooms, legumes, salmon, yeast, and dairy products are rich in biotin.   What are the normal biotin levels? The normal ranges for biotin levels in the blood serum is approximately: Adults: 133-329 picomoles per litre (pmol/L) Children: 157-425 pmol/L On average in adults, the normal urine biotin concentration must be around 18-127 nmol/24hrs. Biotin Deficiency The biotin deficiency is relatively rare in healthy individuals because biotin is found in a variety of foods, and the body requires only a small amount of it. However, certain medical conditions or genetic factors can lead to biotin deficiency or impaired biotin metabolism. An unusual decrease in biotin excretion through urine signals a deficiency in biotin. Similarly, an elevated excretion of 3-hydroxyisovaleric acid (above 3.3 mmol/mol creatinine) or 3-hydroxyisovalerylcarnitine (above 0.06 mmol/mol creatinine) is indicative of reduced MCC (3-methylcrotonyl-CoA carboxylase) activity, suggesting a biotin deficiency.   What are the signs and symptoms of Biotin deficiency? The Symptoms such as hair fall, conjunctivitis, brittle nails, and rashes, may indicate biotin deficiency. In severe cases of deficiency, In adults, symptoms may include seizures, skin infections, fragile nails, and neurological issues like depression, lethargy, hallucinations, and tingling sensations in the extremities. In infants, symptoms may manifest as hypotonia, lethargy, and developmental delays Serum concentrations of biotin and its metabolites can be increased by administration of oral doses.   Recommended Amounts There’s no Recommended Dietary Allowance (RDA) for biotin because there isn’t sufficient evidence to determine a daily requirement for most healthy individuals. Adolescents and adults are often advised to take between 30 to 100 micrograms (mcg) of biotin daily. Supplements and gummies:  The significance of biotin was first noticed when rats with the absence of biotin in their diet showed disorders such as neuromuscular dysfunction, dermatitis, and alopecia.  In case suffering from a biotin deficiency, supplements can help level up the required concentrations of biotin in the body. A wide range of dietary supplements for biotin are available, including supplements that contain just biotin, and supplements containing various combinations of vitamins and B-complex. However, it is important to choose according to the individual’s deficiencies and requirements.  Biotin gummies are a popular dietary supplement option for individuals looking to increase their biotin intake. Biotin gummies are easy to take and often more enjoyable than swallowing pills or capsules.   Biotin for skin and hair health:  In a recent decade, biotin has become commercially popular for its claimed benefits on skin, nails, and hair health. Biotin is an important nutrient that helps with the production of keratin.  Hair Health: Studies reveal that low levels of biotin can cause hair loss.  Biotin supplements are often prescribed for the strengthening of hair. Cosmetic products also tend to contain biotin as an alternative supplement. Biotin is known to improve the elasticity of hair and reduces brittleness which prevents the strands from breakage. It has been reported that people using biotin-enriched hair products experienced thickness in hair, texture, and overall hair health.    Skin Health: Biotin is said to promote radiant complexion as it is significant in the production of fatty acids which are responsible for maintaining healthy skin cells. And speeds up the process of regeneration supporting the collagen protein which imparts elasticity to the skin. However, the complete role of biotin in maintaining healthy skin has not been elucidated by scientists. The influence of vitamins on the skin may be associated with the effect on the metabolism of fat. Despite the rising craze for biotin in the media, only a small amount of literature is found to support the biotin claims for skin and hair health.   Conclusion:  Biotin plays a vital role in

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