Health Benefits Of Yoga And Meditation

Both yoga and meditation have been around for thousands of years. To understand their connection, it helps to understand what each one is individually.

Yoga is a spiritual Hindu practice that incorporates breath, a simple form of meditation and physical incorporation of the body to bring the mind and body together, creating harmony. First introduced to the west in the early 1900's, by mid century, yoga has grown exponentially in popularity and has continued to grow over the last few decades.

Meditation is best described as a training of the mind to reach different levels of consciousness and awareness. These levels of consciousness can include access to parts of the brain that control imagination, creativity, memory and more. Through meditation, these characteristics can be explored and possibly enhanced through practice.

The health benefits of yoga and meditation seem to go hand in hand, but let's break the two down, anyway.

Health benefits of meditation

• Blood pressure- Studies have shown the ability of meditation to lower blood pressure and in some cases, reverse the effects of heart disease.


• Pain management- Meditation has been used to treat chronic and substance abuse withdrawal pains effectively. The results have been impressive; patients report feeling less discomfort when meditation has been introduced.


• Stress and anxiety- If anyone has ever gotten overwhelmed with stress, took a moment, stopped and took a deep breath to recollect has witnessed the ability of meditation to reduce stress. Meditations number one benefit is the ability to relax, fighting off stress and anxiety.


• Sleep- Meditation continues to be explored and implemented for its effectiveness for insomnia. Many times insomnia is caused by our inability to slow the mind down, whereas meditations greatest gift is the ability to do so.

Health benefits of yoga
Not only can yoga help with high blood pressure, pain management, stress, anxiety and sleep, but can also benefit the body more directly:

• Core strength- Yoga can develop and nurture a strong core strength through its poses and stamina required to maintain those poses.


• Posture- The simple act of lifting your chin when walking can have profound effects on posture. The poses present in yoga are embedded with improvements for posture, while developing the core strength can help maintain good posture out of the classroom.


• Balance- The very nature of yoga and its form of exercise helps develop and maintain physical balance, but also fosters an emotional balance for the mind.

The benefits of meditation almost seem inherent to that of yoga, considering meditation is an integral part of the yoga practice. Some benefits are exclusive to yoga because of the physical qualities involved, but both are highly effective in bettering our health.

These are just a few health benefits of yoga and meditation and the list could go on, highlighting many more. My practice in meditation has introduced me to many of these additional possibilities, teaching me there may be no limit. As more is discovered about yoga and meditation, the more we should be convinced of its usefulness.

Article Source: http://EzineArticles.com/?expert=Scott_Dziadul

Health, Fitness and Beauty

No matter how careful we are with our skin, from time to time flare ups of an unsightly nature can occur. Modern life with its skin-drying accessories of central heating and air conditioning can have an unhealthy impact on the skin, and even the weather can wreak havoc with even a usually flawless complexion. But instead of frowning at ourselves in the mirror, take action! Beat the beauty blues with these 100% natural quick fixes. For guaranteed gorgeousness the organic way.

1. The problem: Lank hair

The solution: Hair guacamole. When hair gets lank and greasy it is tempting to try to dry it out, but often it needs a boost in the form of some fatty acids and proteins. Give your locks some super-nourishment in the form of a simple avocado.
How to: Mash up a nice ripe avocado with a tablespoon of olive oil and apply to damp hair, leave on for at least 20 mins then wash out thoroughly. It may take more than one wash to remove every trace of lovely green avocado.

2. The problem: Flaky skin on the body

The solution: Silky sugar body polish. When legs and other body parts start resembling crocodile skin it's time to treat yourself to a low-cost yet indulgent body polish. This will slough off the flaky bits and smooth the skin all over to leave you glowing and gorgeous.
How to: In a bowl mix up two tablespoons of fine white organic sugar with two tablespoons of organic unrefined sunflower oil. Finely grate the outer skin of an orange into the blend for a zesty smell. Massage the sugar scrub gently into damp skin and rinse off in the shower. Pat the skin dry to retain all that nourishing oil and enjoy silky flake free skin.

3. The problem: Dull complexion

The solution: Go live with yoghourt. The face, especially in the winter months, can develop a dull patina. A super quick and easy fix is plain simple yoghourt. Due to the presence of lactic acid yoghourt has a very mild bleaching effect and evens out skin tone making for a brighter healthier glow.

How to: Pat two tablespoons of plain live organic yoghourt over the face and neck, avoiding the eyes, leave for 5-10 minutes then rinse off. Pat the skin dry gently and look in the mirror to see a healthy complexion revealed before your eyes.

4. The problem: Puffy eyes

The solution: Chamomile tea. Waking up to eyes that resemble two wrinkly raisins pushed into uncooked bread dough can be a depressing sight. Luckily chamomile tea is a great friend to the eyes. Chamomile, rich in healing properties, is anti-inflammatory and so helping to reduce puffiness. Chamomile is also great for when the eyes are sore, red, itchy or tired.
How to: Simply make a cup of chamomile tea with two organic chamomile tea bags, leave to cool then fish out the bags and wring them out so that they're not dripping. Lay back for 10 minutes with a bag on each eye. Rinse off afterwards and enjoy sparkling eyes.

5. The problem: Eczema and other sensitive flare-ups

The solution: Porridge oats. Itchy eczema can be maddening to those who suffer from it; it can look unsightly as well as itch like crazy. It is almost impossible not to scratch it and when scratched it bleeds and flakes. However, soothing silky oats can offer relief.
How to: Cut a section from an old pair of thin nylon tights and tie up at one end to make a fabric container. Into the tights put a large handful or two of organic porridge oats and tie up the remaining end so that you have a closed pouch of oaty tights. This may seem odd but trust me, it really does work. Use this oat bag in the bath or shower to wash with and soak in, the warm water will cause the oats to turn mushy and they will release a milky liquid which cleanses the skin beautifully and soothes the soreness of eczema.
For really acute areas of eczema, make up a porridge pack; mix a tablespoon of organic oats with enough warm water to form a thick sticky mush. Apply this to the area affected and leave for 10-20 minutes then rinse thoroughly. Repeat this twice a day or more for a really simple soothing solution.

6. The Problem: Sunburn (the mild type)

The solution: Witchhazel and lavender. Tight pink skin from an accidental sun exposure can cause lots of damage to the underlying tissues of the skin and makes you look permanently embarrassed too. It is imperative to take the heat out of the area as soon as possible. Lavender has long been used for all types of burns and is also skin-repairing as well as antiseptic. Witchhazel offers a wonderfully cooling and astringent helping hand.
How to: Buy a bottle of witchhazel and add 30 drops of pure essential oil of lavender to it. Keep this bottle in the fridge and at the first suspicion of mild sunburn, shake it up and douse the skin liberally. Reapply every half an hour at least until the heat has been taken out of the skin.

7. The problem: Pimples

The Solution: Lemons and steam. Just when you thought it was safe to come out, a dreaded red angry spot appears somewhere glaringly obvious (and it is always somewhere very obvious, like on the end of the nose) to spoil your day. A spot is really just a blocked pore and will need to be treated the night before so that it has time to heal. But it is possible to banish these pimples with simple lemon juice and a pore-cleansing facial steam.
How to: When you can feel a spot brewing under the skin apply fresh lemon juice to it before bed, the next day when it has come to a head it can be gently steamed to loosen it up. Half fill a large heatproof bowl with very hot water just off the boil (never use boiling water as the steam will damage the skin), chuck in 5 chamomile tea bags and lean over the bowl so that the steam gently wafts against the face. Ensure that the spot is getting a fair dose of the steam. Keep steaming for at least 10 minutes and then massage the area around the pimple. Applying gentle pressure around the spot helps the skin to unblock the pore but never directly squeeze a spot! After the spot has been purged dab once more with fresh lemon juice to close up the pore and keep it clean.

8. The problem: Chapped lips

The Solution: DIY healing lip balm. Sore cracked lips are no fun and most commercial lip balms offer little in the way of real healing as they are mostly made from petroleum jelly which just coats the lips, smothering them. A natural handmade version containing nourishing oils and lip-protecting beeswax is the best cure and preventative.
How to: Making your own lip balm is very simple and takes no time at all. All the ingredients below should be easy to find in health food shops.
Ingredients:
20g Natural Beeswax
25ml Organic cold-pressed Sunflower oil
10ml Cold-pressed wild/organic Honey
Method:
Chop up the beeswax roughly and melt together honey, wax and oil in a glass bowl over a pan of simmering water (like melting chocolate) Remove carefully from heat and pour the molten lipbalm into small pots then leave to cool. Once cool put on the lip and label them. These balms will keep for a year.

9. The problem: Un-sweet feet

The solution: Bicarbonate of Soda. It's one of those embarrassing issues isn't it; no one likes to be told that their tootsies smell offensive. Nylon socks, plastic trainers and even diet all can contribute to the problem. It is always beneficial to the feet ton allow them some daily naked time, so kick off those shoes and socks and enjoy the feeling of freedom. Afterwards treat your toes to this footbath daily. Bicarb is one of nature's great odour absorbers and is cheaply available too.

How to: Half fill a large bowl with warm water and add a heaped tablespoon of Bicarbonate of Soda, soak the feet for at least 20 minutes daily. You can also sprinkle Bicarb into your shoes and leave overnight to absorb odours there. Just remember to tip out the powder in the morning before putting on the shoes.

10. The problem: Greasy skin.

The solution: Rosewater. Distilled rose petals make a simple skin tonic to alleviate shiny oily skin. Rosewater is gentle enough not to cause the skin to over-compensate by producing even more oil. Use rosewater to cleanse the skin, do not use harsh cleansers or soaps. Find pure rosewater in health food shops.

How to: Soak natural cotton pad in the rosewater and gently wipe over the skin to cleanse. Use as often as is necessary. This beautiful cleanser allows you to wake up and smell the roses!

Article Source: http://EzineArticles.com/?expert=Aatifi_Mohamed

The Secret to Better Health by Deborah Lowther

What if I told you I had the secret to better health, easier weight control, more energy, more restful sleep, and better mood? One that could provide stress relief, stronger muscles and bones and reduced heartburn, anxiety, constipation, depression, while also preventing diabetes, heart disease, osteoporosis and cancer?

You’d be curious right? You’d probably be first in line to find out this secret; who doesn’t want better health with all those added benefits?

Good news is, it can be yours.  All you need is a pair of running shoes and a few minutes a day.

What is this secret to better health?
Exercise. 

Physical activity is not just for the marathon runners or the extreme health nuts; exercise is for everyone.  The human body was made to move, but our modern sedentary habits have taken over and created an inactive lifestyle common for too many adults.  Hours spent sitting in traffic, full time jobs in front of computer screens, kids growing up on couches resulting an unhealthy, stressed out, sleep deprived, lethargic, anxious population.

Taking just 20-30 minutes out a day for a brisk walk, a full stretch, to climb stairs, or ride a bike with your kids can make all the difference.  You can even break it up into two 15 minute sessions of activity, if it’s easier to fit in fitness that way, and still reap the benefits of a more active lifestyle.

Staying physically active doesn’t have to be difficult, you don’t need a gym or a personal trainer. You just need to move. Everyday. Get your heart pumping, your blood flowing and your energy soaring.  A little goes a long way to improving your health.

Physical activity everyday does more than just build muscle, improve your cardiovascular fitness and help you lose weight; it affects your stress level, your ability to get a good nights sleep, your energy level, your anxiety, digestion, circulation, bone density, immune system, mood and can prevent some serious diseases.

You may feel healthy now, being young, being busy and looking after everyone else, but years of inactivity will catch up with you and can threaten your long term health.

The Ministry of Health and Long Term Care warns “Cardiovascular disease (CVD) is the leading cause of death among Canadian men and women. One-quarter of CVD deaths are the direct result of inactivity. Regular physical activity reduces the risk of high blood pressure and stroke.”

Find activities you enjoy so you will stay motivated and work them into your daily life. Start a neighbourhood walking group, rent a yoga DVD from the library, take the stairs at work, park or get off the bus 10 minutes from your office, challenge the kids to front rolls in the park or a bike ride around the block.

Make staying physically active part of your family lifestyle and enjoy all of the health benefits that go along with it for years to come.
Deb Lowther is a mother of 3 young daughters who, when not running after the kids, is running in the trails! She blogs about Raising Healthy Kids and ensures her own have fun while eating healthy & staying active.  You can visit her websites to learn more  and  www.adultgummies.com.

Can Reiki Help Manage Chronic Pain? By Marty Fabianova

CAN REIKI HELP YOU MANAGE CHRONIC PAIN? 

 
Chronic pain. An unwelcome intruder in millions of people’s lives, he often arrives when you least expect him and for no obvious reason. His stay can last anything from a few weeks or months to years. Once Mr. Chronic Pain occupies a person’s body, he can make their life a misery and evicting him from the property is rarely straightforward.
As chronic pain often does not have a clear connection to any physical cause, many people can go from one doctor to another without finding much relief. This applies especially, if the pain cannot be attributed to any specific event (i.e. fracture) or disease (i.e. arthritis.)
So, what are the most common causes of chronic pain then?

WHERE DOES IT COME FROM?

Chronic pain can be caused by accidents, disease or physical overload. But what we experience as chronic pain can also be linked to stress, trauma or supressed emotions. In such cases, the problem manifests itself physically, yet treating the body alone often brings little or no respite. This is because the underlying psychological, emotional or spiritual causes have not been addressed. And that’s where Reiki can help.

REIKI AND CHRONIC PAIN

Reiki is a healing modality which treats a person as a whole. This approach helps to restore balance on both a physical and an emotional level. Laying hands or hovering them above various parts of your body, the Reiki practitioner acts as a channel of energy. During Reiki treatment, your muscles relax, energy blocks are released, and depleted areas of your body are charged. By restoring the energy flow, a life-altering chronic pain becomes more manageable or may disappear completely. People often feel refreshed and relaxed even after just one Reiki session. For deep-lasting results, a set of consecutive sessions are recommended.

WOULD MY GP APPROVE IT?

More and more doctors are beginning to appreciate Reiki and suggest it to their patients as a complement to traditional treatments. This can be advised for coping better with cancer pain, emotional pain, recovering from complicated injuries or helping to ease chronic pain that is not linked to any physical cause.

Fitness Activités

• Activités d'entraînement cardiovasculaire avec matériel (tapis roulant, vélo, simulateur d'escaliers, rameur, elliptique…).
• Cours collectifs d'entraînement cardiovasculaire (step, low impact aerobic, high impact aerobic, étirement, aquaforme…) : ces derniers sont pré-chorégraphiés ou en style libre. Dans ce cas-là, l'instructeur doit créer lui-même ses chorégraphies. Plus récemment sont apparus des concepts collectifs commerciaux plus évolués comme les produits pré-chorégraphiés.
• Cours collectifs de renforcement musculaire (culture physique, « abdos cuisses fessiers »…).
• On peut aussi retrouver le Total Body Conditionning.

Depuis 1996 une nouvelle approche du fitness a vu le jour avec une méthode appelée Fitness Gym TAD. Cette méthode englobe les techniques aérobiques et le renforcement musculaire issus de la culture-physique. Elle s'exécute sur une table ergonomique (TAD).

Core stability myths exposed

Years before becoming a chiropractor I worked as a kinesiologist (or Exercise Therapist as we were called at the time) at a large rehabilitation centre in Alberta. During that time I was charged with developing a specific core stability program for our clients that could be completed daily. Fortunately, I was provided with the opportunity to attend a seminar with Dr. Stuart McGill who at the time was delivering a radically different message of what it takes to prevent low back injuries and improve performance. His message was contradicting what was being practiced in virtually every fitness centre, pilates studio and rehab clinic around the country.

Dr. McGill is a professor of spine biomechanics at the University of Waterloo and is without a doubt one of the top authorities on the entire planet with regards to low back injuries and rehabilitation. Over the years, while attending further schooling to become a chiropractor, I have taken the opportunity to attend more seminars from Dr, McGill and it is remarkable how consistent his message remains. What is even more remarkable is that despite authoring 2 groundbreaking books; Low Back Disorders (an academic text) and Ultimate Back Performance (a book that every exercise or rehab professional should have with them at all times), being interviewed countless times and now recently posting a new YouTube video, somehow this message has not been adopted more by personal trainers and fitness instructors.

Every time I see a new patient for low back pain (which is often, being a chiropractor and all), I always ask them what they are doing for core stability exercises. When they inevitably show me exercises such as Supermans or sit-ups, flattening their backs and sucking in their abs to try and activate their TRANVERSE ABDOMINIS (which is a near impossibility and a total myth), I know there is a lot of work to do. I first regretfully inform them that despite their best efforts, what they are doing is probably making their problem worse and putting themselves in a more unstable position. I then begin the task of retraining them to be able to stabilize their entire torso while activating some of the larger surrounding muscles such as the glutes, rectus abdominis and obliques.

There are so many different approaches used to try and develop “core stability” however not many are based on actual science. By adopting the recommendations of Stu McGill, patients and athletes alike know that they are doing exercises that produce a lot of muscle activation, while at same time NOT producing a high spinal load. These exercises; sometimes known as the “big 3” can be scaled down to very basic levels to ensure that even injured or very weak patients can safely and effectively begin to develop their strength. So, next time you are in a fitness class and your instructor asks you to “suck your belly button to your spine”, I hope alarm bells start to go off in your head. Just because an exercise has been done a certain way for a long period of time, doesn’t make it right.

I encourage you to check out this video where Dr. McGill easily dispels core stability myths in about 4 minutes. It is well worth a watch and might save you from a back injury.

Ways Health/Fitness Professionals Can Continue to Learn

1. Have an open mind. Realize that opportunities for learning abound. They are everywhere if individuals can learn to recognize them for what they are. The key is to be receptive to and tolerant of new ideas, new notions and conceptual links, and the potential of embracing new challenges.

2. Reach for resources. Take advantage of the various platforms for delivering information that are available in the field of health/fitness, including books, DVDs, webinars, and social media. Keep in mind that these tools are among the most viable means for obtaining cutting-edge, up-to-date information on key topics and areas of professional concern.

3. Let your feet hit the street. Attend professional meetings, seminars, and conventions that specifically target individuals involved in the health/fitness field. While in attendance at these gatherings, be a sponge for information. Listen, learn, and absorb. Always remember that because your existing job often will not be your last job, it can be quite advantageous for you to expand your "learning envelope."

4. Learn from others. Make a strategic commitment to the fact that everyone you meet is a potential source of useful information. In that regard, everyone with whom you interact (particularly professional colleagues) can serve as a viable learning channel for you.

5. Study the pioneers in the field. Contrary to the perception of some health/fitness professionals, their field of study did not commence the day that they were born. In fact, the body of knowledge related to their profession has evolved over decades of scientific inquiry undertaken by a cadre of dedicated individuals. As the old saying goes, "when you drink the water, remember who dug the well." Considering efforts of these pioneers can provide a wellspring of thought-provoking information.

6. Expand your universe. See the world as a classroom. Look upon the actions, practices, and activities of successful individuals and organizations in other fields and endeavors as a learning resource that can be tapped to add substance, clarity, and insight into your own level of informational enlightenment. Figuratively, as well as literally, the learning opportunities in this area are boundless.

7. Be professionally active. To the degree that your situation and schedule permit, engage in an array of professional pursuits. For example, serve on a committee, be part of a writing team, accept a leadership role, and so on. In addition, share your skills and time with those outside your professional community. Be a volunteer. Make a difference. Experiences matter.

8. Master your listening and observational skills. Learn to listen with both your ears and your eyes. The ability to listen effectively is an essential aspect of communication that requires considerable personal commitment to develop - an undertaking that is more worth the effort. In addition, develop the capacity to thoughtfully observe the world around you and try to learn from the process. Make this attribute an enduring personal habit.

9. Develop a learning "bucket list." Detail a list of short- and long-term learning-related personal goals. Create a basic strategy for achieving each objective. Compile a systematic schedule for fulfilling your overall course of action. Ensure that your plan adequately addresses whatever learning-related strengths and weaknesses you may have.

10. Never be satisfied. It is not enough to simply be aware of the need for and the value of lifelong learning. In that regard, health/fitness professionals should never be content with how much they have learned. They should understand that the ever-evolving body of knowledge is an invaluable asset that should be assimilated and applied on an ongoing basis.

Stretching for Sore Muscles

As you probably know, stretching before and after you exercise is essential, but stretching is also important in its own right. This mayo clinic article explains the basics of stretching and how stretching improves blood flow to the muscles, flexibility and your ability to move your joints. Studies have shown mixed results on the benefits of stretching, but it's generally thought that better flexibility means better athletic performance and a decreased risk of injury. Concentrate on stretching at least 3 times this week. Preferably after your workout (when your muscles are already warmed up). You can try activities like yoga or tai-chi to easily include your calves, thighs, hips, neck and shoulders. Review this slide show for a guide to ten basic stretches.
If you are feeling sore after you exercise, don’t be discouraged.  DOMS (delayed onset muscle soreness) is common after starting a new exercise routine or switching to a more challenging workout. In order to prevent DOMS, begin your exercise routine with a short warm-up and stretch. It is also a good idea to cool down after your workout by stretching again.

Best Fitness Tips

Be a good role model for your family by eating healthy (fruits, vegetables, whole grains, and low fat foods) and exercising.
If children see you being physically active and having fun, they are more likely to be active throughout their lives. Add exercise to your family time by involving everyone in activities like hiking, biking, dancing, basketball, or roller-skating. You can also do a lot of walking during trips to the zoo, park, or on local errands. Keep your body moving and focus on fun.
Remember, the healthy habits you and your family practice today, will benefit everyone in the future.
While cardiovascular activity is essential to good health, muscle strength is important too.  The core muscles around your trunk and pelvis help your lower back, hips and abdominal muscles work together to increase balance and stability. Having strong core muscles can reduce lower back pain and make everyday activities easier, including your comfort level while working at your desk. This article explains why building core strength is so important to your overall health.
Cater to your core muscles this week with some strengthening activities. Many can be done at home without any special equipment. Be sure to use proper posture to reap the most benefits.
Sleeping soundly can be a problem for many people, but did you know that regular physical activity at the right times may help your sleep better? People who exercise 4 days a week report improved sleep quality, longer sleep, and less time falling asleep. That being said, the National Sleep Foundation recommends that you finish your workout at least 3 hours before you plan on going to bed.
Sleep soundly this week by adding exercise to your morning, afternoon or early evening. Track your progress by keeping a sleep journal and noting how you feel when you wake up in the morning.  Need additional sleep assistance? Check out A!Sleep an Alice! Health Promotion sleep initiative that is available to all Columbia students, staff and faculty.

Being active doesn’t mean having to spend hours at the gym.  You can find ways to work exercise into your life doing things that you love.  Pick an activity that you enjoy doing, like going for a walk, gardening, dancing, or something new you haven’t tried before.  You’ll be getting your daily exercise and barely noticing it!

Having a consistent fitness routine is an easy way to make activity part of your daily life. When planning your exercise, aim for SMART moves (specific, measurable, attainable, realistic, timely): pick a time, place and activity that fits into your life and stick with it! Find three places in your schedule during the week where you can fit in fitness. It may be in the morning, during your lunch break, before dinner or in the evening. Recommit to these times at the end of the week, or adjust your work-out schedule if need be. 

Also, you can try to sneak in exercise whenever you can by getting off the subway one stop earlier, taking the stairs, or doing squats or crunches during a TV commercial. You’ll be surprised by how quickly these small changes add up.  In the course of a week, try to spend about a half hour, two or three days out of the week, doing something you love that is physically active. 

Don’t worry if you can find the time for 30-60 minutes of physical activity; exercising for a shorter amount of time twice a day can be just as effective as doing your whole workout at once. A study at the University of New Hampshire found that exercising twice a day for 15 minutes can also improve lung capacity more than a single, half hour session. Plus, it's a great way to get in all your activity if one session seems too daunting!

Break your activity into two sessions this week. Try getting in half your workout in the morning or during lunch and the other half after work or back at home. Shorter sessions mean you can still take care of your to-do list! Also, check out some of these time-saving exercise tips.