The prevalence of depressive and anxiety symptoms among first-year and fifth-year medical students during the COVID-19 pandemic: a cross-sectional study – BMC Medical Education – BMC Medical Education

Starting a fitness regimen calls for proper nutrition. Fitness calls for a healthy, well-planned diet tailored to your needs, not only exercise. The major nutrition elements that can improve your fitness potential will be covered in this all-inclusive book.

Understand your nutritional needs.

Maximizing results depends on knowing your body’s dietary requirements. Age, gender, weight, degree of exercise, and fitness goals all affect one’s needs. A balanced diet should also call for carbohydrates, proteins, fats, vitamins, and minerals. While dietitians and nutritionists can offer advice, basic concepts can get you going.

Do you need supplements?

Although they can be a great addition to a good diet, supplements shouldn’t be taken as replacements. Nutritional deficits can be filled in part with multivitamins, protein powders, omega-3 fatty acids, and vitamin D pills. Before adding any premium vitamins to your regimen, though, you should see a medical practitioner. This stage guarantees that you are making wise judgments catered to your requirements and health condition, giving you confidence in your choices.

Some exercise supplements are supposed to improve performance and recovery. Products for muscular development and endurance exist from numerous reputable sources, like flexpharma.is. Researching and choosing supplements that meet your goals and degree of fitness is essential to make sure they will offer the expected results.

Macronutrients’ role

Macronutrients and diet components help in many ways in supporting fitness goals. Your regular workouts and activities depend on carbohydrates for energy. For nutrients and energy, choose complex carbohydrates including fruits, vegetables, and whole grains.

Proteins are needed for muscle development and repair Among the lean proteins that help muscle development and recovery are chicken, fish, tofu, and lentils. Moreover, proteins satisfy you, reducing the need for continuous unhealthy dietary intake.

Though perspectives vary, fats are vital for controlling  hormones and general health. Moderately ingested good fats can have benefits. Avocado, almonds, seeds, and olive oil give long-lasting energy and support cellular activity vital for fitness.

Hydration and micronutrients

Although macronutrients are vital, vitamins and minerals are just as critical. These components support immune response, bone health, and energy generation. To satisfy your micronutrient requirements, load many vibrantly coloured fruits and vegetables.

Nutritional support calls for hydration as well. Every cellular function—body warmth, joint lubrication, nutrient transfer—depends on water. Eight glasses of water a day—more if you exercise vigorously. Liquids high in electrolytes can help with mineral replacement following demanding workouts.

Sustainable eating plan

One diet you can stick to without feeling hungry or anxious is sustainable. Set realistic diet goals and gradually change. Reduce sugary processed foods and increase nutrient-dense foods. Food preparation and planning will help you eat well all week.

Listen to your body, too. Consider how diet affects energy and performance. Everyone reacts differently, so what works for one may not work for another. A diet should reflect your growth and experiences.

Conclusion

Fitness requires nutrition. Know your nutritional needs, balance macronutrients, get appropriate micronutrients, and keep hydrated to perform well. A good diet and the utilization of supplements will determine your success. Consistency and diet are key to fitness. Start now and let diet affect your workouts.

 

Anxiety disorders are among the most common mental health conditions worldwide. In Canada, the prevalence of these disorders has significantly increased over the past decade. As of 2022, over 5 million Canadians aged 15 and older met the diagnostic criteria for mood disorders, including anxiety disorders. The COVID-19 pandemic exacerbated this issue, with large increases in anxiety symptoms reported between 2020 and 2021, particularly among women and young people. A 2022 study also noted a lower proportion of Black people living with anxiety disorders compared to other racialized and non-racialized groups, except for Filipino, Chinese, and South Asian groups.

Conversely, a study by Kogan and colleagues in 2022 found that close to 30% of Black participants reported clinically significant anxiety symptoms, with higher rates among young people and men. The study also highlighted a link between anxiety and exposure to racism, including racial microaggressions and discrimination.

In my private psychotherapy practice and previous work with the Substance Abuse Program for African Canadian and Caribbean Youth (SAPACCY) at CAMH, I have observed a growing number of Black individuals presenting with various anxiety disorders. These include social anxiety, generalized anxiety, and panic disorders. Assessing these disorders can be challenging due to societal and cultural factors that influence the willingness and ability of Black individuals to disclose their psychological distress.

Understanding Anxiety

Anxiety and fear are natural emotions regulated by our limbic system, essential for survival. Fear is the reaction to a real and imminent threat, such as an approaching car, while anxiety is the reaction to an anticipated threat, like the fear of being hit by a car. Both emotions activate the fight-flight-freeze response. When fear and anxiety intensify, they can lead to panic or anxiety attacks. Though often used interchangeably, these terms differ. Anxiety attacks arise from identifiable threats, whereas panic attacks are typically spontaneous, with no direct stimulus and more severe psychological and physical symptoms.

Anxiety disorders, including phobias, are characterized by excessive and uncontrollable worry or fear, co-occurring with other symptoms. The Diagnostic and Statistical Manual of Mental Disorders-5th edition (DSM-5) lists 11 anxiety disorders, with social anxiety disorder and generalized anxiety disorder being the most common. Symptoms include excessive worry, muscle tension, sleep disturbances, and difficulty concentrating. These disorders are associated with chronic diseases like hypertension and kidney disease, due to the endocrine system’s prolonged stress response, and often co-occur with substance use disorders.

Causes of Anxiety Disorders

Anxiety disorders can affect anyone, but certain genetic, psychological, and emotional factors increase susceptibility. Genetic predisposition plays a significant role, as anxiety disorders often run in families. The largest genome-wide association study (GWAS) on anxiety traits linked various genetic variants to an increased risk of anxiety disorders. These genes are associated with the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress response.

Psychologically, individuals with anxiety disorders struggle with distress intolerance, an inability to manage unpleasant emotions healthily. Distress intolerance can be exacerbated by psychosocial factors like adverse childhood experiences, neighborhood violence, racial discrimination, and frequent relocations.

Anxiety Disorders in Black Individuals

Black individuals across the African Diaspora frequently face challenges in receiving adequate mental health care. Anxiety and panic attacks can lead to intense, dysregulated presentations, often misinterpreted as aggression due to racial bias and negrophobia. This misperception can result in poor treatment and unjustified use of restraints.

Cultural idioms of distress also play a role. Black patients may describe anxiety using terms like “my spirit isn’t right” or “I’m just in my head a lot,” which clinicians might overlook. Alexithymia, the inability to describe or identify emotions, is prevalent among many Black men, who are often socialized to suppress emotions other than anger. This emotional repression can lead to panic disorder and other health issues.

Treatment for Anxiety Disorders

The goal of treatment is to help patients regulate their anxiety and regain balance. Treatment may involve psychotropic medications, such as antidepressants, and possibly antipsychotics or mood stabilizers. Alternative treatments like Chamomile are also being explored.

Traditional psychotherapy, or talk therapy, helps patients explore triggers, develop new thinking patterns, and adopt healthy coping mechanisms like breathing exercises. For those with alexithymia, therapy focuses on identifying and confronting distressing emotions. Alternative therapies may include prayer, nature walks, and community gatherings.

Anxiety disorders can be overwhelming, but there is hope. Recognizing symptoms, understanding underlying factors, and seeking appropriate treatment are crucial steps toward recovery. It is essential to learn and practice healthy coping mechanisms before anxiety symptoms become severe. By confronting and managing our emotions, we can prevent anxiety from controlling our lives.

Several types of vitamins, including some popular brands sold at major retailers like Costco and Walmart, are being recalled due to the possible presence of metal fibers. Health Canada issued three recall statements on Friday, highlighting the affected products and advising consumers on the necessary steps.

Among the brands involved in the recall is Kirkland Signature, a staple at Costco, along with Webber Naturals and other brands sold at multiple retailers across Canada, including Walmart and Shoppers Drug Mart.

The vitamins listed in the recall are:

• Kirkland Signature: B100 Complex Timed Release
• Life: Vitamin B Complex with Vitamin C
• Option+ & Life: Prenatal Multi-vitamins 100 Tablets with Folic Acid, Spectrum Prenatal Postpartum, Multivitamins & Minerals Women, Spectrum Women 22 Vitamins & Minerals plus Lutein, Lycopene
• Webber Naturals: B50 Complex Timed Release, Most Complete Multi Womens 50+ One Per Day, Most Complete Multi Mens 50+ One Per Day, Vitamin B50 Complex
• Wellness by London Drugs, Option+ & Life: Multi Women/Femmes 50+ with Lycopene and Lutein Multivitamin and Mineral, Multivitamin & Minerals Women 50+, 50+ SPECTRUM Women/Femmes 50+ 23 Vitamins & Minerals plus Lutein, Lycopene
• Wellquest, Equate, Option+, Wellness by London Drugs & Life: Vitamin B100 Complex, Timed Release
• Natural Factors: Hi Potency B Complex, RevitalX, Super Multi® IRON FREE
• VegiDay Vegan Organic ALL IN ONE: VegiDay Vegan Organic ALL IN ONE

Health Canada advises consumers who have purchased any of the affected products to consult their healthcare provider before discontinuing use and to monitor for any health concerns.

Customers with concerns or questions can contact the recall firm directly. Additionally, any side effects or health product safety complaints should be reported to Health Canada.

For more detailed information, you can access the three Health Canada notices, which are listed under the Factors Group of Nutritional Companies Inc. recall, on the Health Canada website.

This recall serves as a reminder to consumers to stay vigilant about product safety and to follow recall advisories to ensure their health and well-being.