Category Archives: Wellness

Evidence based Yoga 2

03 Monday Feb 2020

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Yoga is a mind and body practice in complementary medicine with origins in ancient Indian philosophy. Part two of evidence based Yoga:

Carpal tunnel syndrome A randomized, single-blind controlled trial of 42 patients with carpal tunnel syndrome assigned subjects to either a yoga treatment group or a wrist splint group, each 8 weeks in duration. Twice a week, the yoga group practiced postures specifically designed to strengthen and stretch each joint in the upper body. Yoga participants showed improvement in grip strength, pain levels, and Phalen’s sign when compared to the wrist splint group. Nerve conduction studies were not performed.15 A Cochrane review of 21 trials that evaluated the clinical outcome of nonsurgical treatment of carpal tunnel syndrome reported that 8 weeks of yoga practice significantly reduced pain as compared to wrist splinting. The yoga was described as having a “significant short-term benefit,” though the duration of this benefit is unknown.16

Depression A 2004 review of five RCTs that evaluated yoga-based interventions for depression and depressive disorders showed some positive outcomes and no adverse effects on patients’ mild to severe depressive disorders. However, poor study design and incomplete methodologic reporting makes this interpretation preliminary.17 An RCT studying 7 weeks of yoga training in a group of breast cancer survivors showed positive changes in emotional function, depression, and mood disturbance.18 “Yoga and stress management” (in the online version of this article) provides more information on this study and others involving the effects of yoga on stress.

Irritable bowel syndrome In an RCT, treatment with loperamide (Imodium) was compared to treatment with a series of 12 yoga postures practiced twice a day for 2 months in a small sample of patients with clinically diagnosed irritable bowel syndrome. Patients underwent measurement of surface electrogastrography, and trait and state anxiety tests were administered before, during, and up to 2 months after treatment. Both intervention groups demonstrated a decrease in bowel symptoms and state anxiety.19

Menopausal symptoms In a recent pilot study, 14 postmenopausal women reported via interview and questionnaire a decrease in the severity and frequency of hot flushes after 8 weeks of 90-minute “restorative yoga” classes. Although this initial finding sounds encouraging, this trial had no control group or objective parameter measurements.20 An RCT studying postmenopausal sleep quality divided 164 women into groups who participated in either 4 months of low-intensity yoga, a moderate-intensity walking program, or a wait-list control group. This study reported no statistically significant interventional effects of any treatment on total sleep quality or on any individual sleep quality domain.21

Multiple sclerosis An RCT of 57 subjects with clinically defined multiple sclerosis were assigned to weekly Iyengar yoga class plus home practice, a cycling program, or a wait-list control group for 6 months. Results showed that both active interventions produced significant improvement in perceived levels of energy and reduced fatigue; however, the specific effects of the yoga practice were not isolated.22 Osteoarthritis In a pilot study, 11 deconditioned, yoga naive subjects with a clinical diagnosis of knee osteoarthritis showed improvements in pain and knee stiffness after 8 weeks of yoga training. The group performed modified Iyengar yoga sessions once a week.23

Seizure disorders In 2000, a systematic review of the published literature revealed that only one study was able to meet the selection criteria for reliable research design. The reviewers concluded that no available evidence pointed to yoga therapy as an efficacious treatment for epilepsy.24

Strength and flexibility In a recent study on the fitness related effects of hatha yoga, 10 yoga-naïve and previously untrained subjects aged 18 to 27 years participated in 85 minutes of pranayama and hatha yoga practice twice a week for 8 weeks. These subjects showed significant improvement in upper and lower body muscular strength, endurance, and flexibility. No statistically significant change in body composition or pulmonary function was observed.13
In a partial RCT with a longer time frame, 54 subjects aged 20 to 25 years participated in either 5 months of yoga instruction or no activity. After that time period, both groups practiced yoga for an additional 5 months. The group practicing 10 months of yoga showed significant improvements in shoulder, trunk, hip, and neck flexibility, as well as a reported improved performance during submaximal exercise testing.25
A well-executed study compared subjects who underwent 24 hours of hatha yoga classes over 8 weeks with a control group. The yoga training group showed a 13% to 35% improvement in flexibility, balance, and muscular endurance. The authors concluded that hatha yoga practice has significant effects on balance and flexibility.26

 

REFERENCES

1. Tindle HA, Davis RB, Phillips RS, Eisenberg DM. Trends in use of complementary and alternative medicine by US adults: 1997-2002. Altern Ther Health Med. 2005;11(1):42-49.
2. Carrico M. Yoga Journal’s Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. New York, NY: Henry Holt and Company; 1997.
3. Nayak NN, Shankar K. Yoga: a therapeutic approach. Phys Med Rehabil Clin N Am. 2004;15(4): 783-798, vi.
4. Innes KE, Bourguignon C, Taylor AG. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review.J Am Board Fam Pract. 2005;18(6):491-519.
5. Raub JA. Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. J Altern Complement Med. 2002;8(6):797-812.
6. Luskin FM, Newell KA, Griffith M, et al. A review of mind-body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Altern Ther Health Med. 2000;6(2): 46-56.
7. Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with attentiondeficit/ hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205-216.
8. Kirkwood G, Rampes H, Tuffrey V, et al. Yoga for anxiety: a systematic review of the research evidence. Br J Sports Med. 2005;39(12):884-891.
9. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M. Meditation therapy for anxiety disorders. Cochrane Database Syst Rev. 2006;(1):CD004998.
10. Sabina AB, Williams AL, Wall HK, et al. Yoga intervention for adults with mild-to-moderate asthma: a pilot study. Ann Allergy Asthma Immunol. 2005;94(5):543-548.
11. Vendanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc. 1998;19(1):3-9.
12. Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143(12):849-856.
13. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha yoga practice on the healthrelated aspects of physical fitness. Prev Cardiol. 2001;4(4):165-170.
14. Clay CC, Lloyd LK, Walker JL, et al. The metabolic cost of Hatha yoga. J Strength Cond Res. 2005;19(3):604-610.
15. Garfinkel MS, Singhal A, Katz WA, et al. Yoga-based intervention for carpal tunnel syndrome: a randomized trial. JAMA. 1998;280(18):1601-1603.
16. O’Connor D, Marshall S, Massy-Westropp N. Nonsurgical treatment (other than steroid injection) for carpal tunnel syndrome. Cochrane Database Syst Rev. 2003(1):CD003219.
17. Pilkington K, Kirkwood G, Rampes H, Richardson J. Yoga for depression: the research evidence. J Affect Disord. 2005;89(1-3):13-24.
18. Culos-Reed SN, Carlson LE, Daroux LM, Hately-Aldous S. A pilot study of yoga for breast cancer survivors: physical and psychological benefits. Psycho Oncol. 2006;15(10):891-897.
19. Taneja I, Deepak KK, Poojary G, et al. Yogic versus conventional treatment in diarrheapredominant irritable bowel syndrome: a randomized control study. Appl Psychophysiol Biofeedback. 2004;29(1):19-33.
20. Cohen BE, Kanaya AM, Macer JL, et al. Feasibility and acceptability of restorative yoga for treatment of hot flushes: a pilot trial. Maturitas. 2007;56(2):198-204.
21. Elavsky S, McAuley E. Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause. 2007;14(3, pt 1):535-540.
22. Oken BS, Kishiyama S, Zajdel D, et al. Randomized controlled trial of yoga and exercise in multiple sclerosis. Neurology. 2004;62(11):2058-2064.
23. Kolasinski SL, Garfinkel M, Tsai AG, et al. Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study. J Altern Complement Med. 2005;11(4):689-693.
24. Ramaratnam S, Sridharan K. Yoga for epilepsy. Cochrane Database Syst Rev. 2000(3):CD001524.
25. Ray US, Mukhopadhyaya S, Purkayastha SS, et al. Effect of yogic exercises on physical and mental health of young fellowship course trainees. Indian J Physiol Pharmacol. 2001;45(1):37-53.
26. Boehde D, Porcari JP, Greany J, et al. The physiological effects of 8 weeks of yoga training. J Cardiopulm Rehabil. 2005;25(5):290.

Yoga may boost your brain power

29 Wednesday Jan 2020

Posted by in brain, Health, Meditation, Relaxation, Wellness, Yoga

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Yogis may be enjoying a surprising benefit when they unroll their mats and strike a pose. A new study finds that just 20 minutes of hatha yoga stimulates brain function.

Researchers from the University of Illinois at Urbana-Champaign enlisted 30 subjects to take tests of working memory and inhibitory control, two measures of brain function associated with the ability to focus, retain, and use new information, the researchers said.

Subjects who took a single, 20-minute yoga session were significantly faster and more accurate on their tests than subjects who walked or jogged on a treadmill for 20 minutes.
Participants on the treadmill exercised with the goal of maintaining 60 to 70 percent of their maximum heart rate throughout the exercise session. “This range was chosen to replicate previous findings that have shown improved cognitive performance in response to this intensity,” the researchers said.

young woman excercising power yoga

“Yoga is an ancient Indian science and way of life that includes not only physical movements and postures but also regulated breathing and meditation,” said study lead Neha Gothe. “The practice involves an active attentional or mindfulness component but its potential benefits have not been thoroughly explored.”

Subjects who practiced yoga performed a 20-minute sequence of seated, standing, and supine yoga postures, with the class ending in a meditative posture and deep breathing.

“It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout,” Gothe said.

“The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath,” she said. “Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”

Findings, announced June 5, appear in the Journal of Physical Activity and Health.
A separate study published last month finds that twice-weekly yoga sessions can reduce high blood pressure. In the study, researchers led by Dr. Debbie Cohen of the University of Pennsylvania tracked 58 women and men, aged 38 to 62, for 24 weeks.

Another study published earlier this year in the journal Frontiers in Psychiatry found that the practice may soothe depression and help sleep problems.

Read more:A 20-minute yoga session may boost your brain power – The Denver Posthttp://www.denverpost.com/breakingnews/ci_23413802/20-minute-yoga-session-may-boost-your-brain#ixzz2VoCOdrUU

Evidence based Yoga

27 Monday Jan 2020

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Yoga is a mind and body practice in complementary medicine with origins in ancient Indian philosophy. The various styles of yoga that people use for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation. There are numerous schools of yoga. Hatha yoga, the most commonly practiced in the United States and Europe, emphasizes postures (asanas) and breathing exercises (pranayama).

Since the 1020’s researchers have been studying and publishing articles on the results of a Yoga practice. Listed below are some of the research results of Hatha Yoga and specific medical conditions. :

ADHD Eighteen boys with diagnosed attention-deficit/hyperactivity disorder (ADHD) were randomly assigned to either a yoga treatment or a cooperative activities group. After 20 sessions of yoga, the boys showed improvement on a variety of indices, including oppositional behavior, emotional lability, and restlessness or impulsivity. The subjects exhibited a dose/ response curve, with those subjects who participated in additional home practice showing a greater response. The control group showed superior scores ondog2 measures of hyperactivity, anxiety, and shyness, as well as social function measures.7

Anxiety A meta-analysis of the research involving yoga interventions for anxiety and related disorders reviewed eight studies conducted during 2004. Overall, this research reported positive results, especially in cases of obsessive-compulsive disorder. However, the authors were quick to point out a generally poor quality of research techniques, inadequacies in methodology, and difficulty comparing studies.8 A Cochrane review of two RCTs that investigated the effectiveness of meditation and yoga on patients with diagnosed anxiety disorders stated that based on the available research, no distinct conclusions can be drawn on the ability of meditation and yoga to be effective for anxiety disorders.9

Asthma To determine the efficacy of Iyengar yoga practice on symptoms and perceived quality of life of people living with asthma, 62 patients with mild to moderate asthma were randomized and divided into two groups. The treatment group performed Iyengar yoga for 4 weeks, and the control group enrolled in a “stretching” program. Both groups underwent spirometry testing and recorded their bronchodilator use, symptoms, and quality of life assessments. At no point in the study did the yoga intervention group show a measured benefit in clinical indices.10
Another small RCT divided 17 subjects into a yoga treatment and a control group. The yoga group engaged in relaxation pranayama (mindful breathing) techniques, yoga postures, and meditation 3 times per week for 16 weeks. Spirometry testing showed little difference between the two groups; however, the yoga group showed improved exercise tolerance and reported relaxation as well as a more positive attitude as measured by questionnaire. This study also showed a trend toward less use of short-acting bronchodilator medication in the yoga group.11

Back pain A 12-week RCT compared viniyoga practice with conventional therapeutic back exercises or a self-help book for 101 patients with chronic low back pain. The yoga group met with one instructor for a weekly 75-minute viniyoga practice. Patients were also encouraged to practice at home daily and were given handouts and an audio CD guide. This group showed greater improvement in functional status, decreased activity restriction, and increased general health compared to the conventional exercise group or the self-help book group at 12 weeks. At 26 weeks post treatment, the conventional exercise and yoga therapy group did not show a significant difference in outcome, though at all points in time, viniyoga therapy appeared to be more effective than the self- care book. The viniyoga benefit also lasted for months after the intervention.12

Cardiovascular disease A systematic literature review of 70 studies published over the past two decades showed a trend toward beneficial changes in metabolic syndrome risk factors such as insulin resistance, lipid profiles, BP, and anthropomorphic indices. The author noted that by controlling risk factors for metabolic syndrome, a regular yoga practice might possibly reduce the risk of cardiovascular disease (CVD). It is important to note that approximately one-third of the reviewed studies were RCTs and that the majority of the others were uncontrolled or nonrandomized controlled clinical trials.4 A 2002 comprehensive review of the literature on the psychophysiological effects of hatha yoga concluded that regular hatha yoga practice and a “yoga lifestyle” have the potential to benefit CVD risk indices.5

Cardiovascular fitness A 50-minute hatha yoga routine burns 2.2 to 3.6 kcal/min, the equivalent a very slow walk. Except in persons who are very deconditioned, this type of yoga practice alone is unlikely to have a significant training effect on cardiovascular fitness, pulmonary function, body composition, or fat metabolism.13 More vigorous forms of power or vinyasa yoga require a higher energy output, depending on the method of teaching and selection of asanas (postures). One recent study demonstrated a 7% increase in VO2 max after previously sedentary subjects practiced 8 weeks of yoga training.13 However, the general consensus is that yoga does not provide the significant cardiovascular stimulus necessary to enhance cardiovascular function.14

REFERENCES

1. Tindle HA, Davis RB, Phillips RS, Eisenberg DM. Trends in use of complementary and alternative medicine by US adults: 1997-2002. Altern Ther Health Med. 2005;11(1):42-49.
2. Carrico M. Yoga Journal’s Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. New York, NY: Henry Holt and Company; 1997.
3. Nayak NN, Shankar K. Yoga: a therapeutic approach. Phys Med Rehabil Clin N Am. 2004;15(4): 783-798, vi.
4. Innes KE, Bourguignon C, Taylor AG. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. J Am Board Fam Pract. 2005;18(6):491-519.
5. Raub JA. Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. J Altern Complement Med. 2002;8(6):797-812.
6. Luskin FM, Newell KA, Griffith M, et al. A review of mind-body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Altern Ther Health Med. 2000;6(2): 46-56.
7. Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with attentiondeficit/ hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205-216.
8. Kirkwood G, Rampes H, Tuffrey V, et al. Yoga for anxiety: a systematic review of the research evidence. Br J Sports Med. 2005;39(12):884-891.
9. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M. Meditation therapy for anxiety disorders. Cochrane Database Syst Rev. 2006;(1):CD004998.
10. Sabina AB, Williams AL, Wall HK, et al. Yoga intervention for adults with mild-to-moderate asthma: a pilot study. Ann Allergy Asthma Immunol. 2005;94(5):543-548.
11. Vendanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc. 1998;19(1):3-9.
12. Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143(12):849-856.
13. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha yoga practice on the healthrelated aspects of physical fitness. Prev Cardiol. 2001;4(4):165-170.
14. Clay CC, Lloyd LK, Walker JL, et al. The metabolic cost of Hatha yoga. J Strength Cond Res. 2005;19(3):604-610.

Relaxation

22 Wednesday Jan 2020

Posted by in Health, Meditation, mindfulness, Relaxation, Wellness

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I started engaging in relaxation tools as a teenage in the mid 70’s when I first started practicing Hatha and Raja Yoga. After 38 years I can say with confidence that it works for me. Since 1983 amongst other things I have taught Hatha Yoga,  and relaxation techniques. 
In the past 30 years, there has been considerable interest in the relaxation response and how inducing this state may benefit health. Research has focused primarily on illness and conditions in which stress may play a role either as the cause of the condition or as a factor that can make the condition worse.0854f-feelings-54

Currently, there is some scientific evidence that relaxation techniques may be an effective part of an overall treatment plan for some disorders, including:

  • Anxiety. Studies have suggested that relaxation may assist in the treatment of phobias or panic disorder. Relaxation techniques have also been used to relieve anxiety for people in stressful situations, such as when undergoing a medical procedure.
  • Depression. In 2008, a major review of the evidence for relaxation in the treatment of depression found that relaxation techniques were more effective than no treatment for depression, but not as effective as cognitive-behavioral therapy.
  • Headache. There is some evidence that biofeedback and other relaxation techniques may be helpful for relieving tension or migraine headaches. In some cases, these mind and body techniques were more effective than medications for reducing the frequency, intensity, and severity of headaches.
  • Pain. Some studies have shown that relaxation techniques may help reduce abdominal and surgery pain.

Relaxation involves practice and willingness to fully engage in the process of relaxing. Stay tuned for some great relaxing tools.

Clients find healing, self-expression through restorative art program

15 Wednesday Jan 2020

Posted by in emotions, Self expression, Wellness

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Hung on the walls of the Sister Mary Alice Murphy Center for Hope, you can see — and even purchase — Jim Lucas’ saving grace.
The formerly homeless Fort Collins man is a recovering addict who has been clean for four years after a 15-year struggle with meth, his “drug of choice.” He hasn’t had a drink in 11 years. He found his way off the streets around the same time he became clean. 99863-12294804_1654036424877096_324062485663564059_n
“Funny how that works out,” he said.
The struggle to go back to methamphetamine and substance abuse is always there, but Lucas, 53, has the best sober companion he could ask for: art. He’s one of around 15 artists participating in ArtSpe@k, a restorative art program at the Murphy Center in partnership with Front Range Community College’s community studio that encourages Murphy Center guests to tap into their creative side. For more click.

 

Clients find healing, self-expression through restorative art program

30 Monday Dec 2019

Posted by in art, emotions, Wellness

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Hung on the walls of the Sister Mary Alice Murphy Center for Hope, you can see — and even purchase — Jim Lucas’ saving grace.

The formerly homeless Fort Collins man is a recovering addict who has been clean for four years after a 15-year struggle with meth, his “drug of choice.” He hasn’t had a drink in 11 years. He found his way off the streets around the same time he became clean.artfest-hands2

“Funny how that works out,” he said.

The struggle to go back to methamphetamine and substance abuse is always there, but Lucas, 53, has the best sober companion he could ask for: art. He’s one of around 15 artists participating in ArtSpe@k, a restorative art program at the Murphy Center in partnership with Front Range Community College’s community studio that encourages Murphy Center guests to tap into their creative side. For more click.

Breathe

27 Friday Dec 2019

Posted by in Meditation, mindfulness, Wellness

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When we come out of the womb and take our first inhale and when we pass away and take our last exhale the breath is primal and fundamental to are being.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Here are some simple breathing exercises:
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs.
After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.
Once you feel comfortable with the above technique, you may want to incorporate words that can enhance the exercise. Examples would be to say to yourself the word, relaxation (with inhalation) and stress or anger (with exhalation). The idea being to bring in the feeling/emotion you want with inhalation and release those you don’t want with exhalation.
In general, exhalation should be twice as long as inhalation. The use of the hands on the chest and abdomen are only needed to help you train your breathing. Once you feel comfortable with your ability to breathe into the abdomen, they are no longer needed.

Five Strengths

26 Thursday Dec 2019

Posted by in Self Esteem, Self-Care, Wellness

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I used to think that mentally strong people had superhuman qualities. I thought that they were bestowed with some sort of cybernetic strength that they – and only they – had.

I thought I would never be like that. In fact, I thought most people would never be like that.

But then I tried something. I took on a challenge that to me seemed impossible. And while we all have things that seem impossible – completing a book, starting a business, passing state exams – mine happened to be running a hundred mile race.merge-sign

It was the hardest thing I have ever done. But when I finished, I also realized something. The ONLY thing that had held me back was my perception. See, I thought the race would be harder than it really was. I thought it would be so hard that I couldn’t do it. And that is EXACTLY what had held me back.

What I realized was that mental toughness isn’t about being superhuman. It’s about cultivating a few strengths consistently.

Here they are:

Gratitude: You may not associate gratitude with mental toughness, but you probably do associate mental toughness with overcoming adversity. That’s where gratitude come in. Gratitude gives us the reserve we need when times get tough. I think of it like an extra energy source that I can reach into when I have nothing left. Because there are ALWAYS things to be grateful for. And sometimes when facing adversity, it is those things we need to find to get through. And mentally strong people know just how to direct this quality to counteract the chain of negative thoughts that we all face when things don’t go our way. It’s then that we need to remember when things did go well, the successes we have had, and the people along the way who have helped us.

Openness: Mentally tough people do not see the world as a set of predictable steps that lead to the promised-land. Life is just not like that, and mentally strong people know that the only thing we know for sure is that things will change. And sometimes, in ways that we don’t like. But the other thing that happens when life puts a roadblock in our path is that we find a new path. And sometimes a better one. What mentally strong people know is every adversity also bring opportunity. But in order to see it, we have to first be willing to change.

A Sense of Personal Strength: The belief that you are strong doesn’t happen because things went your way. Perception of strength is carved out through the setbacks, roadblocks, and difficulties you’ve faced. It happens because you earned it. And while mentally strong people won’t tell you that they enjoy battling adversity, they will say that life without adversity is like life not actualized. Because it’s in adversity that our strengths our realized. And it’s in then that we come to know how strong we really are.

Meaningful Relationships: The truth is no one can go it alone – not even mentally strong people. But mentally strong people also don’t need an entire army cheering for them. What they do need – and what all need – are a few close relationships where we can let ourselves be seen. We can let our guard down, say what we need to say, and be heard. Every person – even the strongest – has a need to be accepted. And not just for their strengths. Because what mentally strong people also know is thatstrength is nothing without the vulnerability to be seen as we are – faults and all. It is only then that we can make peace with our faults. And it is only then that we can also make peace with our losses and find the strength to move forward.

Faith: You don’t have to be a spiritual person. You don’t even have to believe in God. But what mentally strong people know is that in order to get through adversity you do have to have faith. You have to believe that somehow it is possible. It is possible for you to face adversity and make it through. It is possible for you to grow stronger from it. And it is possible for you to be mentally tough. It all starts with faith – in yourself, and in something larger than you. Because the minute you connect your experience to something larger, it isn’t about you anymore. And the adversity you face isn’t personal. Adversity becomes something that we all face – for the purpose of getting stronge

TEDx:The Practice of Mindfulness

16 Monday Dec 2019

Posted by in Meditation, mindfulness, Wellness, YouTube

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Former Buddhist nun Diana Winston is the director of Mindfulness Education at UCLA Mindful Awareness Center, and the author of several books on mindfulness and meditation. With more than 20 years in the study and practice of mindfulness, Diana explains how routinely taking the time to be in the moment can have a profound impact on our everyday lives and relationships.

Happiness

11 Wednesday Dec 2019

Posted by in emotions, grounding, Health, lifestyle, Wellness

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Finding happiness in the everyday and mundane is a challenge and really easy, at the same time. It has to do with how you see yourself and world around you. Below is a panel discussion by ‘experts’, which is funny in itself.

2013 Stanford University Roundtable: Are You Happy Now?
Streamed live on Oct 18, 2013

The talking starts at 13:00 minutes in. The science of happiness is a growing and intriguing field. Research about what truly makes people happy is not only surprising, but applicable no matter how much money we make or where we live. Join moderator Katie Couric and a panel of experts in psychology, business, neuroscience and design for a Roundtable discussion about the happiness and sense of wellbeing that elude so many, but are sought by all.

Relaxation

04 Wednesday Dec 2019

Posted by in grounding, Health, Relaxation, Wellness

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I started engaging in relaxation tools as a teenage in the mid 1070’s when I first started practicing Hatha and Raja Yoga. After 38 years I can say with confidence that it works for me. Since 1983 amongst other things I have taught Hatha Yoga,  and relaxation techniques. 
In the past 30 years, there has been considerable interest in the relaxation response and how inducing this state may benefit health. Research has focused primarily on illness and conditions in which stress may play a role either as the cause of the condition or as a factor that can make the condition worse.7077426-spa-wellness

Currently, there is some scientific evidence that relaxation techniques may be an effective part of an overall treatment plan for some disorders, including:

  • Anxiety. Studies have suggested that relaxation may assist in the treatment of phobias or panic disorder. Relaxation techniques have also been used to relieve anxiety for people in stressful situations, such as when undergoing a medical procedure.
  • Depression. In 2008, a major review of the evidence for relaxation in the treatment of depression found that relaxation techniques were more effective than no treatment for depression, but not as effective as cognitive-behavioral therapy.
  • Headache. There is some evidence that biofeedback and other relaxation techniques may be helpful for relieving tension or migraine headaches. In some cases, these mind and body techniques were more effective than medications for reducing the frequency, intensity, and severity of headaches.
  • Pain. Some studies have shown that relaxation techniques may help reduce abdominal and surgery pain.

Relaxation involves practice and willingness to fully engage in the process of relaxing. Stay tuned for some great relaxing tools.

Self-Affirmation Improves Problem-Solving

02 Monday Dec 2019

Posted by in emotions, Health, mindfulness, Self expression, Wellness

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It’s no secret that stress increases your susceptibility to health problems, and it also impacts your ability to solve problems and be creative. But methods to prevent associated risks and effects have been less clear – until now.Dance Movement Therapy and Children
Published in PLOS ONE, new research from Carnegie Mellon University provides the first evidence that self-affirmation can protect against the damaging effects of stress on problem-solving performance. Understanding that self-affirmation – the process of identifying and focusing on one’s most important values – boosts stressed individuals’ problem-solving abilities will help guide future research and the development of educational interventions.
“An emerging set of published studies suggest that a brief self-affirmation activity at the beginning of a school term can boost academic grade-point averages in underperforming kids at the end of the semester. This new work suggests a mechanism for these studies, showing self-affirmation effects on actual problem-solving performance under pressure,” said J. David Creswell, assistant professor of psychology in CMU’s Dietrich College of Humanities and Social Sciences.
Because previous research indicated that self-affirmation may be an effective stress management approach, Creswell and his research team had college students rank-order a set of values (e.g., art, business, family and friends) in terms of their personal importance, and indicate their levels of chronic stress. Participants randomly assigned to a self-affirmation condition were asked to write a couple of sentences about why their number one ranked value was important (a standard self-affirmation exercise). All participants then had to complete a challenging problem-solving task under time pressure, which required creativity in order to generate correct solutions.tumblr_m7dhgp7vPe1qa9c27o1_1280
The results showed that participants who were under high levels of chronic stress during the past month had impaired problem-solving performance. In fact, they solved about 50 percent fewer problems in the task. But notably, this effect was qualified by whether participants had an opportunity to first complete the self-affirmation activity. Specifically, a brief self-affirmation was effective in eliminating the deleterious effects of chronic stress on problem-solving performance, such that chronically stressed self-affirmed participants performed under pressure at the same level as participants with low chronic stress levels.
“People under high stress can foster better problem-solving simply by taking a moment beforehand to think about something that is important to them,” Creswell said. “It’s an easy-to-use and portable strategy you can roll out before you enter that high pressure performance situation.

In mindfulness

28 Thursday Nov 2019

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In mindfulness, you learn to see thoughts as just thoughts rather than as facts or situations you must react to. Thoughts commonly come and go in the mind, and if you treat all thoughts as true and assign them all the same level of importance, you’re more prone to feel down in the midst of negative or self-judgmental thoughts and highly elated in the midst of positive thoughts. This rollercoaster ride of emotions and energy often seems to trace the same path as bipolar disorder’s ups and downs.bamboo-forest.jpg

By practicing mindfulness, you notice that both types of thoughts are just thoughts, and you don’t need to react to them or even give them your full attention. After all, thoughts arise merely out of your perception of reality or are borne out of your own thought process. You’re not required to give them the full status of being true. Mindfulness involves watching thoughts and stepping back from them – like watching clouds passing through the sky. This enables you to become a disinterested observer, and thoughts lose some of their control over your emotions.

Switching modes of mind

Mindfulness also emphasizes learning to switch modes of mind. Normally you operate in “doing mode,” which is all about setting goals and trying to achieve them. Many people get stuck in this mode and never realize they have the option of shifting to “being mode,” which is all about allowing and accepting things just as they are, rather than working hard to change them.

Being mode is particularly helpful in the realm of emotions. If you’re feeling sad and don’t accept it, you can end up fighting to change the experience. This can lead to a deeper feeling of sadness and trigger a negative thought cycle. By being with the experience and mindfully accepting the emotion, you allow the feeling to dissipate in its own time.

nature_wallpaper7.jpgMindfulness looks like a potentially effective way of managing bipolar disorder, especially the depressive pole, which may be the most difficult to treat with medication alone. Mindfulness exercises and meditations are useful for people with bipolar disorder (manic depression) because mindfulness:

 

  • Decreases the relapse rate for depression.
  • Reduces stress and anxiety, which contribute significantly to the onset of both mania and depression and may worsen the course of the illness.
  • Improves a person’s ability to manage thoughts and feelings and increases awareness of the way the person tends to internalize external stimuli.

 

Mindfulness exercises include guided body scan meditation, mindful walking, mindfulness of breath, and mindfulness of thoughts and feelings.

Music Therapy

27 Wednesday Nov 2019

Posted by in Creativity, Health, Journaling, Wellness, Yoga

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Most everyone enjoys listening to music. Some of us play music as well. Music has a therapeutic effect and can be used to enhance or even change how we feel. According to the American Music Therapy Association: Music Therapy is an established health profession in which music is used within a therapeutic relationship to address physical, emotional, cognitive, and social needs of individuals. After assessing the strengths and needs of each client, the qualified music therapist provides the indicated treatment including creating, singing, moving to, and/or listening to music. Through musical involvement in the therapeutic context, clients’ abilities are strengthened and transferred to other areas of their lives. Music therapy also provides avenues for communication that can be helpful to those who find it difficult to express themselves in words. Research in music therapy supports its effectiveness in many areas such as: overall physical rehabilitation and facilitating movement, increasing people’s motivation to become engaged in their treatment, providing emotional support for clients and their families, and providing an outlet for expression of feelings.
As a Creative Arts Therapist I use music to support individuals and groups when they are engaged in a therapeutic process. Whether it’s movement, art or guided meditation the music enhances focus for the participants. I often hear people report that the music helped them to get in touch with feelings and/or explore them on a deeper level.

Potassium can reduce stroke risk

26 Tuesday Nov 2019

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Increasing potassium in our diets as well as cutting down on salt will reduce blood pressure levels and the risk of stroke, research in the British Medical Journal suggests.

One study review found that eating an extra two to three servings of fruit or vegetables per day – which are high in potassium – was beneficial.

A lower salt intake would increase the benefits further, researchers said.

A stroke charity said a healthy diet was key to keeping stroke risk down.

While the increase of potassium in diets was found to have a positive effect on blood pressure, it was also discovered to have no adverse effects on kidney function or hormone levels, the research concluded.

As a result, the World Health Organization has issued its first guidelines on potassium intake, recommending that adults should consume more than 4g of potassium (or 90 to 100mmol) per day.

The BMJ study on the effects of potassium intake, produced by scientists from the UN World Food Program, Imperial College London and Warwick Medical School, among others, looked at 22 controlled trials and another 11 studies involving more than 128,000 healthy participants.

Where to find potassium

Plate of seafood

Potassium is an important mineral that controls the balance of fluids in the body and helps lower blood pressure.

It is found in most types of food, but particularly in fruit, such as bananas, vegetables, pulses, nuts and seeds, milk, fish, chicken and bread.

It is recommended that adults consume around 4g of potassium a day (or at least 90-100mmol).

That is equivalent to five portions of fruit and vegetables a day.

Our early ancestors would have had a diet very high in potassium – but food processing has markedly reduced the potassium content of food.

It is thought that the average potassium consumption in many countries is below 70-80mmol/day.

The results showed that increasing potassium in the diet to 3-4g a day reduced blood pressure in adults.

This increased level of potassium intake was also linked to a 24% lower risk of stroke in those adults.

Researchers said potassium could have benefits for children’s blood pressure too, but more data was needed.

Meditation helps students

18 Monday Nov 2019

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A study of students in California universities showed that those who practiced a bit of meditation in their personal lives performed better on tests. This applied to students who practice the art of Zen, as well as those who simply meditate for a few minutes before class.

The research, published in the journal Mindfulness, showed that meditation worked best for first year students, which led researchers to speculate that younger students tend to struggle with concentration more. 118ba-260291_10151674843907518_1073142538_n

Professor Robert Youmans, of George Mason University in Virginia, co-lead the study with University of Illinois doctoral student Jared Ramsburg. According to Professor Youmans:

“One difficulty for researchers who study meditation is that the supposed benefits of meditation do not always replicate across different studies or populations, and so we have been trying to figure out why. This data from this study suggest that meditation may help students who might have trouble paying attention or focusing. Sadly, freshmen classes probably contain more of these types of students than senior courses because student populations who have difficulty self-regulating are also more likely to leave the university.”

The researchers said that coaching students on proper meditation could improve academic results. Ramsburg’s own personal experiences inspired him to undertake the study (he is a Buddhist).

“I think that if mindfulness can improve mental clarity, focus and self-discipline, then it might be useful in a variety of settings and for a variety of goals.”

For anyone uncomfortable with meditation (even though it is not necessarily a religious practice), Ramsburg says that taking long walks in the morning before you start your day could inspire the same outcome.

“Basically, becoming just a little bit more mindful about yourself and your place in the world might have a very important, practical benefit – in this case, doing better in college.”